Eating your breakfast has long-term health benefits. A protein rich breakfast significantly improves appetite control and reduces unhealthily snacking on high fatty or sugary foods. The choice of your breakfast foods can make or break your weight-loss results.
If you’re on a mission to shed few pounds, look at these seven handpicked recipes for help. These recipes are all high in protein, fiber, and other essential nutrients that will keep you satisfied and on the course.
Health Benefits of Breakfast
Boosts Your Energy Levels. Start your day by getting the right nutrients. Eggs are rich in protein and amino acids. They are one of the few significant sources of vitamin D which are essential for stronger bones.
Whole Grains. Breakfast is the best time to enjoy whole grains in your meal. Whole grains are an excellent source of fiber which is essential for a healthy heart.
Vitamin C. You can hit your RDA levels of vitamin C with the very first meal of the day. Include oranges, apples, and grapefruit in your diet.
Sharpens Your Focus. Breakfast increases your productivity and keeps you focused until you refuel for lunch.
Optimizes Metabolism. When you sleep, your metabolism slows down. A healthy breakfast jump starts your metabolism. This action will allow your body to start burning calories from the very beginning of the day.
Prevents Starvation. If you delay your first meal, then your body goes into a survival mode and starts storing calories which in turn creates fat. So do yourself a favor and have your breakfast on time.
Prevents Overeating. If you prolong your time between dinner and the next meal of your day, it will increase your tendency to gorge at lunch. All those extra calories will result in obesity and other health complications.
Helps to Portion Your Meals Correctly. A healthy breakfast allows you to portion out and plan your meals for the rest of the day. This action prevents the temptation to binge eat or snack unnecessarily. These are unhealthy habits which help you to ignore your nutrition and satisfy your hunger cravings with fatty foods.
Helps Lower Bad Cholesterol. When you skip breakfast, you create a chain reaction in your body. You slow down your metabolism; fat is stored longer in your body, you have a higher tendency to overeat during your next meal. Finally you gain weight, and your LDL cholesterol goes up.
Eating Breakfast Helps in Weight Loss. The great benefit of eating breakfast every morning help you to lose weight. Several research studies have shown that an increase in weight links with skipping breakfast. A research study found that people who ate breakfast as their largest meal lost 17.8 pounds in three months.
Ultimate Benefits of Breakfast
According to a study published in the American Journal of Clinical Nutrition skipping breakfast may increase a woman’s diabetes risk. The study in the journal Circulation reports that eating breakfast was associated with lower incidence of heart disease in men. The study also says that skipping breakfast was linked to hypertension, insulin resistance, and elevated blood sugar levels.
Eating breakfast makes you smart. A review published in the Journal of the American Dietetic Association says eating breakfast improves your cognitive function which results in optimized memory levels and improved grades.
Breakfast Recipes for Weight Loss
Superfood Smoothie with Chlorella and Acai
Source: Great body and mind
- 1/2 an avocado
- 15 raspberries
- 1 pear
- 1 tsp chlorella
- 1 tsp acai
- 50 ml coconut milk
- 2 tsp protein powder
Method: Cut the avocado and pear into small pieces and transfer to a blender. Add all the other ingredients and blend well. Transfer to a tall glass and enjoy.
Health Benefits: Chlorella has an unyielding taste so you can add just ½ to 1 tsp of chlorella to a smoothie. According to a study published in the Journal of Medicinal Food, the researchers found that including chlorella in the diet resulted in noticeable reductions in body fat percentage, fasting blood glucose levels and total serum cholesterol.
Chlorella helps to regulate hormones, improves metabolism and circulation and promotes high energy levels. It helps to remove body fat and toxins and also promotes weight loss.
Acai is a tiny dark purple/red berry which is very nutritious and has anti-aging and weight loss properties.
Avocados make a great nutrient boosting breakfast item. They contribute healthy unsaturated fat and are a good source of fiber. Avocados have a creamy texture that makes them a great addition to smoothies.
Coconut milk is rich in vitamin C, E, B1, B3, B5, and B6. It is lactose-free and contains minerals such as iron, selenium, sodium, magnesium, calcium and phosphorous.
Three Healthy Sandwich Recipes for Weight Loss
Tutorial: Serious Fitness
Peanut Butter and Banana Sandwich
- 1 tbsp. of peanut butter
- ½ banana sliced
- Butter-1/4 tsp
Method: Spread the peanut butter on the bread. Place the sliced banana pieces on its top and cover it with another slice. Fry in the butter for 2 minutes on either side.
Health Benefits: Bananas are rich sources of pectin which helps to moderate blood sugar levels. They have few calories, just over 100 calories and are very nutritious and filling. They are rich in fiber which is linked to lower body weight and weight loss.
Egg White and Tomato Sandwich
- 1 slice of tomato
- 1 slice of red onion
- 1 slice romaine
- 2 egg whites
Method: Keep the romaine lettuce over the wholemeal bread. Next place the onion and tomato slices.Separate the egg white from the yolk. On low heat stir the egg white in 1 tbsp. of olive oil. Spread the scramble over the tomatoes. Cover the top with another slice of bread. Cut it into halves and enjoy.
Health Benefits: Egg whites have low calories and are a readily absorbed source of protein. So they fit well into your weight loss diet.
Tuna Fish Sandwich
- ¼ cup of minced celery
- ¼ cup minced onions
- 1 can of tuna
- 1 tbsp. light mayonnaise
Method: Mix everything. Add salt and pepper for taste. Spread it on the bread and top it over with another slice of bread. Cut it in half and serve.
Health Benefits: Tuna packs in proteins and vitamins with only a few calories and could be part of a sensible weight loss plan. The amino acids help to build lean muscle tissue, and proteins have a high thermic effect which helps in weight loss.
Pumpkin Protein Pancakes
Source: Muy Delish
- 1/2 cup oatmeal
- ¼ cup pure pumpkin
- 6 egg whites
- 2 packets stevia
- 2 tsp baking powder
- ½ tsp pumpkin spice
- ¼ tsp vanilla extract
Method: Grind the oatmeal in a blender. Add the rest of the above ingredients and again blend well.
On a nonstick pan pour the pancake batter and cook on each side for 2 minutes. Depending on your pan size it could make three large pancakes or 5 small ones.
Health Benefits: These pancakes satisfy your sweet tooth and are ab friendly too. Pumpkin, a rich source of beta-carotene, helps to reduce certain types of cancer, delays aging and offers protection against asthma and heart disease. If you want to utilize pumpkin as a weight loss food, then try to substitute it for foods that are higher in calories. Pumpkin contains moderate amounts of calcium, magnesium, and iron.
Fruit And Nut Bar
Source: Woman’s day
- 12 pitted dates
- ¼ cup honey
- ¼ cup almond or peanut butter
- 1 cup roasted finely chopped unsalted almonds
- 1 tsp pure vanilla extract
- ½ cup rolled oats
- ¾ cup dried fruit sliced apricots, cranberries, and golden raisins
- ¼ cup pumpkin seeds
Method: Line a square pan with nonstick foil. Chop the dates in a food processor and transfer to the bowl. Melt the vanilla, honey and peanut butter for about one minute and add to the bowl. Fold in the almonds, oats, pumpkin seeds and dried fruits.
Press the mixture into the pan and freeze it until you can slice it for about 30 minutes. Cut into bars and store it in the refrigerator.
Health Benefits: You don’t need to do any baking for this grab and go meal. Dates help in weight loss,promotes heart health and reduces iron deficiency anemia. Dried fruits contain more fiber which contributes to preventing obesity, heart disease and some forms of cancer.
Peanut butter is an excellent source of protein, fiber, and heart-healthy fats.
Almonds contain a unique combination of fatty acids and dietary fiber which increase your feeling of fullness. Almonds lower your blood pressure and cholesterol levels.
Source: Woman’s day
- 3 egg whites
- ½ cup sautéed diced green bell pepper
- 1 tsp sautéed minced jalapeño
- 2 tbsp. reduced fat cheddar
- ¼ cup cooked black beans
- 1 whole grain tortilla
Method: Scramble 3 white eggs. Add sautéed minced jalapeño and sautéed diced green bell pepper. Blend in cooked black beans and reduced fat cheddar. Top it with salsa. Wrap in a 100 calorie or less wholegrain tortilla.
Health Benefits: Green bell peppers are a significant source of antioxidants. They contain zeaxanthin which boosts your eye health.
Many research studies have pointed that black beans decrease the risk of obesity,heart disease, diabetes and overall mortality. It promotes healthy complexion and hair growth, increased energy and overall lower weight.
Cheddar cheese is rich in calcium which is essential for nerve and muscle function and bone health. The vitamin B12 present in cheddar cheese helps in the production of DNA and red blood cells.
Gingerbread Chia Pudding
- ¼ cup chia seeds
- 1 tablespoon maple syrup
- ¼ tsp cinnamon
- ¾ cup unsweetened soy milk
- ¼ tsp ground ginger
- Sprinkle with sea salt
- Dash of ground clove
- For toppings 1 tbsp.raisins and 1 tbsp. chopped pecans
Method: Add all the ingredients except the toppings to a mason jar and stir to combine. Keep in the fridge for at least 6 hours overnight. Give a gentle stir while the mixture is setting. Add the toppings and enjoy.
Health Benefits: Chia is the ancient Mayan word for strength. Chia seeds contain loads of antioxidants. These tiny seeds boost your fiber, calcium, protein, antioxidants and omega 3’s in your diet. You can substitute chia to processed grains like white bread because chia is a much healthier whole grain. Experts say that the antioxidant activity of chia seeds is higher than any whole food even blueberries.
Soy contains all nine essential amino acids. Your body assembles these amino acids into new proteins and antibodies essential for immune function. The body turns the amino acids into structural proteins that hold your tissues and also into enzymes that help your cells produce energy.
Vegan Tofu Scramble
The ingredients that go into the making of this recipe include tofu, grapeseed oil, onion, green and red bell peppers, ground cumin, turmeric and coriander, black beans, fresh chopped cilantro, ground pepper, kosher salt and wheat tortillas.
The garnishes include salsa, grated cheddar, diced avocado, sliced scallions and hot pepper sauce.
Method: Place the tofu on several layers of paper towels to absorb the liquid and mash it using a fork or potato masher. Heat oil and add onions and pepper. Cook till it becomes soft.Stir in the coriander and cumin and cook it for about one minute.
Fold in turmeric, tofu, and beans. Keep on stirring it gently for 1-2 minutes. Add the cilantro, spice your dish with salt and pepper. Serve the scramble with garnishes and tortillas according to your taste.
Health Benefits: Go in for non-GMO and organic tofu brands if you’re concerned about the genetically modified foods. If you want to lose 1-2 pounds per week,experts recommend reducing calorie intake by 500-1000 calories every day. Regular tofu has only 94 calories in each ½ cup portion. Due to its protein content tofu can keep you full for a long time and thus aid in weight loss.
The health problems linked to being overweight are heart disease, high blood pressure, type 2 diabetes and stroke, some types of cancer, back pain and osteoarthritis. If you’re on a weight loss mission, then you’ve made the most positively influencing decision of your life. The secret to weight loss is making small nutritional changes to your diet and being physically active. Try these breakfast recipes and share with us the milestones of your weight loss journey.