For those looking to lose weight, hitting your goals starts in the kitchen. And research suggests that not skipping breakfast (and making it the biggest meal of the day) is associated with a lower BMI. But the most important thing is that your morning meal be satisfying, says Frances Largeman-Roth, R.D.N., author of Eating in Color. These recipes do just that, all while including fiber (at least 5 grams), protein, and healthy fats. Dig in!
Avocado Egg Boat Bake
Say hello to the weight-loss breakfast of champions. Eggs provide protein and essential nutrients, sure, but the real star here is the avocado. Not only is it filled with vitamins, but it also has omega-3 fatty acids that have been shown to help suppress appetite, since mono- and poly-unsaturated fats (AKA the good fats) promote satiety. They also help boost your metabolism, and the oleic acid found in the green fruit is a type of omega-9 fatty acid — meaning it may reduce hunger and decrease the number of calories you take in at your next meal. Another incentive to dig in: the American Heart Association says eating an avocado a day may keep the bad cholesterol away.
Nut and Seed Bread
For an easy, gluten- and grain-free breakfast recipe, look no further than this bread from Keri Glassman, M.S., R.D., founder of The Nutrition School. It’s packed with important nutrients, including omega-3s and protein, and researchers from the University of Missouri-Columbia found that women who consumed a protein-rich breakfast reported greater appetite control throughout the day.
Cold Brew Overnight Oats
Rolled oats are used in this popular weight loss breakfast recipe, an ingredient that’s high in fiber and can help lower blood pressureand the risk of type 2 diabetes, Largeman-Roth says. They also contain resistant starch, a type of carbohydrate that helps you feel full longer, she adds. They pull double-duty with the flaxseeds that are tucked in there, another ingredient that’s packed with omega-3s and fiber to help you get to lunchtime without feeling hangry.