Whether or not you're a morning person, starting off your day can be hectic. As soon as you wake up, you start thinking of all the things you have to tend to throughout the day. But, before all that, you need to whip up an energy-boosting and healthy breakfast.
If you're trying to lose weight, you should try to take a nutritious meal in the morning, even if you're not a breakfast person. According to Women's Health advisory board member Dr. Amanda Baker Lemein, your mom was absolutely right when she said breakfast is the most important meal of the day.
It's best to take in maximum calories during the first half of your day because then you have so much time to burn them. But, that isn't to say you can eat whatever and however much your heart desires.
How Much Breakfast Should You Have?
When trying to lose weight, Florida-based dietitian Dr. Gabrielle Tafur comments that if you'd like to stay full until lunchtime, you should consume at least 25 grams of protein during breakfast. Carbohydrate-heavy meals may fill you up nicely but, only for the short-term.
Without enough protein or fat in your diet, you're likely to consume more during the day. Since everyone has a unique caloric need, it is best to consult a nutritionist to determine what's best for you. If you're looking for a more general recommendation, Dr. Tafur suggests consuming 400-500 calories in the morning.
Best Proteins to Have for Breakfast
- Organic chicken sausage
- Plant-based yogurt
- Nut butter
Best Grains to Have for Breakfast
Best Fruits to Have for Breakfast
Best Drinks to Have for Breakfast
- Black coffee
- Matcha tea
- Black tea
- Green tea
Delicious and Nutritious Breakfast Ideas
- Egg, Scallion, and Tomato Sandwich
Per serving: 213 cal, 9.5 g fat, 21 g carbs, 13.5 g protein, 5.5 g fiber
- Eggs Benedict with Smoked Salmon
Per serving: 388 cal, 17.2 g fat, 31.5 g carbs, 33.5 g protein, 9.3 g fiber
- Vegan Breakfast Tacos
Per serving: 245 cal, 9.3 g fat, 31.6 g carbs, 12.3 g protein, 7.1 g fiber
- Breakfast Pizza
Per serving: 271 cal, 9 g fat, 27 g carbs, 20.5 g protein, 1.5 g fiber
- Butternut Squash Pancakes
Per serving: 236 cal, 32 g fat, 22 g carbs, 5 g protein, 3 g fiber
- Hash Brown, Sausage, and Egg Muffins
Per serving: 255 cal, 17 g fat, 10 g carbs, 14 g protein, 2 g fiber
- Chocolate Chip and Banana Baked Oatmeal Cups
Per serving: 202 cal, 13 g fat, 25 g carbs, 4 g protein, 6 g fiber
- Cottage Cheese Rainbow Breakfast Bowls
Per serving: 387 cal, 9 g fat, 60 g carbs, 21 g protein, 11 g fiber
So what are you waiting for? It's high time you get into the habit of having a big, hearty, and nutritious meal for breakfast!