If you gained a few pounds over the winter, skipping your morning meal is not the way to get rid of them. In fact, 78% of people who lost weight and kept it off ate breakfast every day, according to the National Weight Control Registry. To fuel your workouts and weight loss, and stay full, you need the right breakfast—one that has protein. When you wake up, your body needs the power-building nutrient because your muscles are breaking down protein, according to research from McMaster University. “You want 30 grams at breakfast,” says researcher Stuart Phillips.
Curb your appetite. A breakfast with at least 30 grams of protein slows the release of the hormone ghrelin, which triggers feelings of hunger. Consuming protein at breakfast also increases the release of satiety hormones, helping you feel fuller for longer.
Drop pounds and keep ‘em off. Routinely eating breakfast is associated with maintaining a healthy body weight over time. Phillips’s research found that 30 grams of protein at breakfast may help you lose weight, thanks to its ability to curb your appetite.
Manage blood sugar levels. Experts theorize that regularly breaking a fast with refined carbs and no protein (think doughnut or scone) could lead to spikes in blood sugar, which can stress the pancreas and may increase the risk of type 2 diabetes. Crunched for time? It’s better to have a doughnut for breakfast than nothing at all: The calories will jumpstart your metabolism and keep you from feeling sluggish. Just don’t make it a habit.
Boost performance. Eating breakfast before a workout (especially one that lasts 60 minutes or more) energizes your muscles and prevents your body from tapping into protein stores meant for recovery. Research shows that protein at breakfast helps build new muscle, as well as immune and bone cells.
These four meals pack 30 grams of protein each.
(This new program makes eating real food—or, as we like to say, eating clean—easy! With Eat Clean, Lose Weight & Love Every Bite, nothing is off limits.)
Meat-Lover Plate
Lightly saute 2 slices premade polenta and top with 2 poached eggs and 2 oz. Canadian bacon. Serve with 1 cup kefir mixed with ½ cup mashed berries.
Tofu Scramble
In 1 Tbsp. olive oil, saute ½ cup each sliced zucchini and mushrooms, and ½ small diced onion. Add ⅔ cup cubed, firm tofu, allowing excess water to burn off. Add 2 cups baby spinach and let wilt. Top with ¼ cup dairy-free cheese and let melt. Serve with slice of whole-grain bread and 8 oz. soy milk.
Short Stack
Cook 2 six-inch protein pancakes, like Kodiak Power Cakes, or add ½ scoop protein powder to your pancake mix. Top with ½ cup yogurt, ¼ cup chopped walnuts, ½ cup strawberries. Serve with 2 turkey sausage links.
Super Bowl
Top 1 cup cottage cheese with ½ oz. almonds, ½ cup granola (made with seeds or quinoa), ¾ cup blueberries.
The article Protein-Packed Breakfasts Can Trim Your Waistline originally appeared on Runner's World.
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