The Most Satisfying Weight Loss Breakfast

Our clients always ask us what the most satisfying weight loss breakfast is.  By far we’ve noticed that there is one breakfast that stands out the most when it comes to tiding our clients (and us too!) over for hours and keeping energy levels high.  What amazes us most is that typically the clients who switch from eating 600-calorie-plus breakfasts to eating this breakfast can’t believe how full they feel when they eat this 300-calorie breakfast–and we’ve even had some of those clients say they couldn’t finish this breakfast! 🙂  And- it’s so simple.

Pssst… on days when they can’t have the most satisfying weight loss breakfast, the runner up for satiety and energy and weight loss are these two breakfasts: 2 Minute Energy Cherry Oat Muesli and our Orange and Banana Energy-Revving Quick Oat Muesli

 

egg_veggie_omelet

Say hello to Simple Eggs & Grains with Berries!

 

Wanna know why this breakfast is able to keep us and our clients on track all day long so we won’t feel the need to give in to every craving or food whim that hits us?

It has the winning combination of being a good mix of carbohydrates (to fuel our brains and our workouts) and protein (to keep us satiated).   And eating like this is one of our favorite things that we teach our clients to do too when it comes to choosing a healthy, weight loss breakfast because we LOVE watching them enjoying what they eat and seeing the awesome results!

 

Below are our top breakfast tips for a long-lasting, satisfying energy boost (Please share this link http://nutritiontwins.com/the-most-satisfying-weight-loss-breakfast/ with a friend if you think he or she’d like these tips):

The breakfast needs to include:
Protein (like eggs or Greek yogurt) for staying power to keep you feeling satisfied and keep your blood sugar stable, (ideally 15 grams or 20, less than this and you’ll be hungry too soon) combined with:
High-fiber carbohydrates to fuel your brain and your muscles. By choosing fiber-rich carbohydrates like fruit, oatmeal or quinoa, you’ll prevent energy highs and subsequent crashes that not only bring on exhaustion but also create sugar cravings as the brain looks for the quickest pick-me-up it can find—S-U-G-A-R! (You don’t need loads of carbs—a half cup of cooked cereal usually does the trick!)

And…don’t just stop at breakfast—use our weight loss, long-lasting energy guidelines (above) for all of your meals and snacks (just in smaller portions– and add some veggies!) to keep you feeling satisfied and prevent hunger, overeating and cravings.

 

Now for the #1 Satisfying Weight Loss Breakfast…

Scrambled eggs on whole grain toast with berries!  It’s that simple!

Maybe it should be no surprise given that a study in the European Journal of Clinical Nutrition showed that when subjects ate eggs for breakfast (versus equal-calorie breakfasts of either cereal or croissants), they consumed up to 438 fewer calories over the entire day.  And studies have found that breakfast including eggs may help control hunger for 24 hours–woohoo!

 

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Simple Eggs & Grains with Berries

Note: We typically have our clients use one whole egg and several egg whites since the whites are higher in protein but lower in calories, so they fill you up with very few calories. We don’t like to leave out the yolks and recommend them because the yolks are where you find all the good nutrients like vitamin D, omegas, vitamin B12 and antioxidants like lutein and zeaxanthin that help fight off macular degeneration, etc., are, so we give them the best of both worlds. 🙂

Ingredients:

2 slices whole wheat toast (can substitute a 3/4 cup cooked oatmeal or quinoa)

1 Egg plus 3 egg whites* (we use Eggland’s Best because they have 25% less saturated fat than other eggs)

Veggies, any (optional, but we highly recommend– they boost fiber, antioxidants and make it even more satisfying)

Oil in a spray jar

1 cup berries

*You can substitute the whole egg for 6 egg whites if you are someone who needs large volumes of food to feel full.  The protein will be higher and the calories will be slightly less, just be aware that you will miss out on the healthy nutrients in the yolks, mentioned above.

 

Directions:

On stove top: Spritz oil in a pan and add veggies and stir until they soften.  Add egg and scramble.  Meanwhile toast bread and when eggs are cooked, place on bread.  Have berries on the side! Yum!

In microwave:  Note–this is not for everyone.  We realize some people prefer not to microwave their eggs while other love having them ready to go in less than 3 minutes.   Simply beat eggs with spices of choice in microwave-safe bowl until blended.  Microwave on high for 45 seconds.  Then stir. Microwave until eggs are almost set, 30 to 45 seconds longer. This may vary depending on your microwave.  Serve immediately with toast.

Nutrition Facts:

Breakfast with 2 slices whole grain bread, using 1 egg, 3 egg whites, 1 cup strawberries 303 Calories 38 g carboyhdrate, 6 g fat, 23 g protein, 2 g saturated fat, 7 g fiber

Breakfast with 2 slices whole grain bread, using 6 egg whites, 1 cup strawberries 294 Calories, 39 g carbohydrate, 2 g fat, 28 g protein, 1 g saturated fat, 7 g fiber

 

The Nutrition Twins are spokespeople for Eggland’s Best because they love that the eggs have 25% less saturated fat than other eggs, 4 times the vitamin D and double the omegas. 

The Most Satisfying Weight Loss Breakfast
 
Note: We typically have our clients use one whole egg and several egg whites since the whites are higher in protein but lower in calories, so they're very filling in a small amount of calories, but the yolks are where all the good nutrients like vitamin D, omegas, vitamin B12 and antioxidants lutein and zeaxanthin that help fight off macular degeneration., etc, are, so we give them the best of both worlds. 🙂
Author:
Ingredients
  • 2 slices whole wheat toast (can substitute a ¾ cup cooked oatmeal or quinoa)
  • 1 Egg plus 3 egg whites* (we use Eggland's Best because they have 25% less saturated fat than other eggs)
  • veggies, any (optional, but recommend)
  • Oil in a spray jar
  • 1 cup berries
  • *You can substitute the whole egg for 6 egg whites if you are someone who needs large volumes of food to feel full. The protein will be higher and the calories will be slightly less, just be aware that you will miss out on the healthy nutrients in the yolks, mentioned above.
Instructions
  1. On stove top: Spritz oil in a pan and add veggies stir until they soften, add egg and scramble. Meanwhile toast bread and when eggs are cooked, place on bread. Have berries on the side! Yum!
  2. In microwave: Note--this is not for everyone. We realize some people prefer not to microwave their eggs while other love having them ready to go in less than 3 minutes. Simply beat eggs with spices of choice in microwave-safe bowl until blended. Microwave on high for 45 seconds. Then stir. Microwave until eggs are almost set, 30 to 45 seconds longer. This may vary depending on your microwave. Serve immediately with toast.
Nutrition Information
Serving size: 2 slices whole grain bread, 1 egg, 3 whites, 1 cup strawberries Calories: 303 Fat: 6 g Saturated fat: 2 g Carbohydrates: 38 g Fiber: 7 g Protein: 23 g

 

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