breakfast: your new favorite weight loss strategy.
A lot of people skip breakfast.
According the National Institutes of Health, almost 25% of individuals in the United States don’t eat breakfast. The most common reasons I hear for people not eating breakfast include being busy, not feeling hungry, lack of motivation, intermittent fasting, not knowing what to eat (we’ll get to that in a minute) or trying to lose weight.
However, let me present to you my case for why I always recommend that my clients eat breakfast, both for weight loss and much more.
In terms of weight loss, several studies have found that adults who eat breakfast are less likely to be overweight, obese, and may even lose weight at a faster rate than those individuals who don’t eat breakfast. There are many reasons why this might be, but one that I have experienced with my clients is that eating breakfast can decrease the likelihood of overeating, nighttime eating, and binge eating behaviors — all of which have been associated with an increased risk of not only overweight and obesity, but also of developing type 2 diabetes, metabolic syndrome, and gastrointestinal diseases.
One of the biggest reasons why I highly recommend eating breakfast is that it supports mental health. Eating breakfast can improve your mood, concentration, and help you start your day with more energy than if you skipped breakfast or just had coffee. Studies have found that those who skip breakfast have a higher likelihood of having depression, stress, and other psychological distress. However, the type of foods you eat at breakfast can also play a significant role when it comes to both mental health and weight.
A study done on adolescents in Spain found that those who ate a breakfast that included cereals, fruit, and dairy products had lower levels of stress and depression than the participants who either skipped breakfast or ate a breakfast high in commercially baked goods, added sugars, and fats. Another study conducted on adults had similar results and found that participants who included grains, low fat milk, and fruit in their breakfasts had lower BMIs and waist circumferences than the participants who skipped breakfast. So while you can definitely have a croissant for breakfast, pairing it with some milk and fruit will be more beneficial for your mind and your body than if you were to just have one of those components.
Now that you’ve hopefully learned something new and are convinced about the power and benefits of eating breakfast, all that remains is figuring out what to actually eat for breakfast…
THE BREAKFAST FORMULA
We’ll get into different meal ideas in a moment, but first, I wanted to share this foolproof formula that I share with all of my clients, about how to create your own balanced breakfast extravaganzas.
The ideal breakfast should always include 3 things: protein, carbohydrates, and fruits/vegetables.
PROTEIN: This includes animal based proteins — such as eggs, cheese, yogurt, milk, cottage cheese, fish, chicken, turkey, beef, pork, etc. — as well as plant based proteins, such as beans, lentils, nuts, seeds, nut butters, etc. Feel free to mix and match various types of protein in one meal, but there’s no need to overdo it. Protein should only make up about one quarter to one third of the meal. Including plant based proteins is a great way to get more dietary fiber into your day, which the animal based proteins won’t have.
CARBOHYDRATES: Anything that comes from a grain is considered a carbohydrate, so this would include things like cereal, oatmeal, pancakes, bread, rice, tortillas, pasta, etc. Carbohydrates are our body’s (and our brain’s) preferred source of fuel, so try to have about a quarter to a third of your breakfast come from grains. Whole grains — such as oatmeal, brown rice, whole wheat bread, corn tortillas — have more fiber than white rice or white breads, so aim to have a whole grain carbohydrate with your breakfast at least a few days a week.
FRUITS/VEGETABLES: Mangoes, bananas, apples, oranges, berries, melons, avocados, spinach, bell peppers, tomatoes, onions, and the list goes on and on. There are so many different fruits and veggies you can choose from, so try to have at least one serving (about 1 cup fresh fruit/veggies; about half a cup cooked fruit/veggies; about a quarter of a cup dried fruits) with your breakfast. A cup of 100% fruit or vegetable juices can also count towards your fruit or veggie serving, the only difference is that the fiber is removed in order to make the juice.
And that’s it. Now let’s dive into 10 different breakfast ideas for you to start reaping the benefits of breakfast this week.
TEN BREAKFAST IDEAS TO GET YOU STARTED
Personally, I’m a huge fan of breakfast. The types of food, the drinks, the early morning vibes, you simply can’t get that at any other time of day. So being the breakfast expert I am, here are some of my favorite balanced meals to have for breakfast. Each meal is split into the three main breakfast components with a list of options you can choose from, and then I’ve provided a brief explanation of how to assemble each meal.
1. BREAKFAST SANDWICH
Protein options: eggs, turkey bacon, cheese, veggie patty
Carbohydrate options: whole wheat toast, english muffin, bagel
Fruit & veggie options: avocado, tomato, onion, sprouts, arugula, spinach, side of berries or melon, cup of 100% juice
Toast your bread of choice while you cook your protein of choice (scramble the eggs or fry up the turkey bacon). Once the bread is ready, layer all of your fillings, serve with condiments of your choice. One of my favorite combos include an everything bagel, tomato slices, half of a smashed avocado, a slice of monterey jack cheese, an over-medium egg, turkey bacon, and a side of orange juice.
2. YOGURT BOWL
Protein options: plain greek yogurt, vanilla or honey flavored greek yogurt, peanut butter or other nut butters, handful of almonds or other nuts, couple tablespoons of chia seeds or other seeds
Carbohydrate options: granola, cereal, crushed graham crackers, honey, maple syrup
Fruit & veggie options: strawberries, blueberries, blackberries, dried fruits, mango, papaya, pineapple, coconut
Use about a cup of greek yogurt as your base, then add all of your toppings. Some combos can include peanut butter, banana, and granola; pumpkin seeds, papaya, granola, honey; berries, pecans, maple syrup, and crushed graham crackers.
3. PB&J SANDWICH
Protein options: peanut butter or other nut butter, dairy milk, soy milk
Carbohydrate options: whole wheat bread or other bread
Fruit & veggie options: strawberry jam, grape jelly, orange marmalade, side of fresh fruit
This one is pretty simple, but pretty delicious. Spread a couple tablespoons of your nut butter of choice onto one or both slices of bread (sometimes I like mine extra peanut buttery, so I’ll spread some on both slices), spread your jam or jelly onto the other bread, and close. Serve with a glass of milk and a side of fresh fruit.
4. CEREAL
Protein options: dairy milk, soy milk, handful of almonds or other nuts, couple tablespoons of sunflower or pumpkin seeds, side of eggs
Carbohydrate options: your favorite breakfast cereal (bonus if it has 3 or more grams of fiber per serving)
Fruit & veggie options: your favorite fruit, berries, melons, sliced banana, coconut
This is another classic and simple breakfast. Have your cereal of choice with low fat milk, whole milk, or soymilk. If using another plant based milk — such as almond milk, rice milk, or oatmilk — these are not good sources of protein, so be sure to include another protein source in your breakfast such as nuts and seeds, or perhaps a side of scrambled eggs. Top your cereal with your fresh fruit of choice, or have it on the side. I love a bowl of cheerios with some chia seeds, whole fat milk and a banana.
5. PANCAKES (OR WAFFLES)
Protein options: side of eggs / bacon / veggie patty, side of milk, soy milk, peanut butter
Carbohydrate options: store bought pancake or waffle mix, homemade pancakes or waffles (bonus if made using whole wheat flour), maple syrup
Fruit & veggie options: fresh fruit, fruit juice, syrup made from frozen or fresh fruit and a little sugar
Additional topping ideas: whipped cream, butter, chocolate chips
Prepare your pancakes or waffles. Serve with a side of your choice of protein and a side of fresh fruit or juice. Top your pancakes or waffles with maple syrup, butter, homemade fruit syrup, whipped cream, etc. My favorite pancake breakfast include homemade pancakes topped with maple syrup, whipped cream, chocolate chips, and served with a side of scrambled eggs, turkey bacon, and sliced oranges
6. OATMEAL
Protein options: milk, soy milk, peanut butter or other nut butter, handful of almonds or other nuts, couple tablespoons of sunflower or pumpkin seeds, side of eggs
Carbohydrate options: oatmeal
Fruit & veggie options: your favorite fruit, berries, melons, sliced banana, cup of juice, coconut
Additional toppings: cinnamon, honey, maple syrup, chocolate chips
Prepare your oatmeal in your choice of milk. Top with fresh fruit, peanut butter or nuts, seeds, shredded coconut, honey, cinnamon, etc. My favorite topping combinations include peanut butter, banana, and cinnamon or pecans with chocolate chips and a side of fresh fruit.
7. AVOCADO TOAST
Protein options: eggs, bacon, turkey bacon, veggie patty
Carbohydrate options: whole wheat bread or other bread, bagel, english muffin
Fruit & veggie options: avocado, lemon juice, side of fresh fruit or juice
Additional toppings: salt, pepper, garlic powder, chili flakes
Toast your slices of bread. Smash your avocado in a bowl and mix with some lemon or lime juice, salt, pepper, and other desired seasonings. Spread the avocado mash onto your bread slices. Top with a fried egg or your protein of choice, or serve it on the side. Serve with fruit if you’d like to, as well.
8. HUEVOS RANCHEROS
Protein options: eggs, refried beans, queso fresco, queso cotija
Carbohydrate options: corn tostadas
Fruit & veggie options: salsa, pico de gallo, avocado, guacamole
Additional toppings: sour cream or greek yogurt
Spread some refried beans onto your tostadas. Fry your eggs (personally, I prefer them over-medium) and place them on the refried beans. Top the eggs with salsa and your preferred toppings. I like using a medium to hot salsa, avocado, and queso fresco.
9. SPANISH STYLE BREAKFAST (COCA)
Protein options: eggs, turkey bacon, veggie patty, nuts, seeds, greek yogurt
Carbohydrate options: baguette or other bread of choice
Fruit & veggie options: tomatoes, side of fresh fruit or juice
Additional toppings: extra virgin olive oil, salt
Slice and toast your baguette (or bread of choice). Cut the tomato in half and smear the seeds and insides all over the baguette until you’re just left with the skin (I know it sounds intense lol). You can either chop the skin up and top the coca with it or just eat it by itself. Drizzle a bit of extra virgin olive oil over the tomato-smeared baguette, sprinkle with some salt. Prepare some scrambled eggs or a small yogurt bowl with nuts/seeds/fruit on the side. Here’s an example video I found if you need a visual for how to get the tomato on the bread.
10. SHAKSHUKA
Protein options: eggs
Carbohydrate options: pita bread or other bread of choice
Fruit & veggie options: cooked tomato and bell pepper sauce
Additional toppings: cheese
Start by making a sautéed bell pepper and tomato sauce, refer to this video or this written recipe for more detailed instructions! Once you have your sauce done, add eggs into sauce, let cook for a few minutes (depending on how well done you would like your eggs). Top with cheese of choice and eat with pita bread or your bread of choice. I’ve only made this one a few times, but it’s so flavorful and delicious. Give it a try!
And that’s all! I hope you are now feeling ready and equipped to start eating breakfast. Let me know if you have any questions below.