You know what they say about breakfast—it’s the most important meal of the day! If you’re aiming to shed some pounds, you may think that the best option is to skip breakfast altogether to cut down on calories, but this is far from the truth, as restrictive diets can do serious damage to your body and even thwart your weight loss goals over time. They key is to choose nutritious, high-protein breakfasts. But this is oftentimes easier said than done, especially for those of us who struggle with busy mornings. That’s where meal prepping comes in!
Prepping your breakfast ahead of time is one of the best ways to ensure you get the nutrients you need to start your day without running against the clock every morning. We spoke to Dr. Kezia Joy, RDN and Medical Advisor with Welzo to learn about some of the best, easiest options to meet your protein goals, stay on track with your weight loss journey, and get to work on top. Find her top tips below.
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1. High-Protein Breakfast Burrito
Love burritos? We've got good news: when you choose high-protein options, your body can love them too—and they make a great breakfast. Dr. Joy recommends prepping high-protein breakfast burritos made with black beans, egg or egg whites, avocado, a little bit of cheese, sautéed veggies, and whole-grain tortillas. "Breakfast burritos can be prepared in bulk and refrigerated or frozen for fast reheating on busy morning days," she tells us.
These are filling and great for your health goals "due to the combination of high amounts of protein and fiber from the veggies and beans," Dr. Joy explains. "Both are satiating and help decrease hunger until the next meal. The burrito will provide a balanced source of energy to stabilize your blood sugars so you do not have spikes and crashes." Sign us up!
2. Overnight Oats with Greek Yogurt
Overnight oats are one of the most perfect breakfasts when it comes to a combination of prep-ability, health benefits, and deliciousness. "Rolled oat overnight oatmeal made using Greek yogurt, unsweetened milk and chia seeds is simple to measure out and will keep in the refrigerator for several days," Dr. Joy says. "The addition of berries or nuts adds flavor and nutrients but does not require additional preparation in the mornings."
The key to this meal is the combination of protein and soluble fiber, which "help to slow your body's absorption of food and give you a feeling of satisfaction for an extended period." As Dr. Joy explains, "This consistent flow of energy may also decrease the need for excessive snack eating during the day and lead to improved portion control." Perfect!
3. Egg Muffin Cups with Vegetables
Eggs are a breakfast staple for a good reason. Not only are they delicious, but they're also a great source of protein and other benefits. For an easy meal prep breakfast, Dr. Joy recommends egg muffin cups. "Egg Muffin Cups are made from eggs that have been combined with various vegetable types (e.g. Spinach, spinach, tomatoes, and Onions) and baked into single-serving portions," she tells us. "They are an easy-to-consume, take-on-the-go breakfast option that is very easy to store and grab when you need a quick breakfast."
This meal isn't just convenient. It's high-protein and low-calorie, making it a fantastic weight loss ally. "Start your day off right with a breakfast rich in protein, which helps suppress your hunger and allows you to eat less throughout the rest of the day while still enjoying your food." Plus, it's tasty!
4. Smoothie Packs (Pre-Portioned Freezer Blends)
A smoothie is one of the easiest meals to grab and consume on-the-go, making it a perfect choice for busy mornings. When you don't have the time to blend one up before you head out the door, you can prep it ahead with a pre-portioned smoothie pack!
"Smoothie Packs (all ingredients are frozen) can be made in advance and stored in the freezer; then simply blend with water or unsweetened milk in the morning," Dr. Joy says. "The inclusion of protein and healthy fats can make smoothies a filling and nutritious breakfast choice. Smoothies provide an alternative to traditional food choices that is quick to prepare and does not sacrifice nutritional content."
Great, now we're craving a smoothie.
