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If you are a breakfast lover, you know what it feels like to go to bed and dream about your morning meal the next day, or how planning what you are going to have for breakfast on any given day can motivate you. get out of bed faster than anything else in the morning. The options for a delicious and satisfying breakfast at the start of the day are seemingly endless. However, some options are much healthier than others, which is especially important to know if you’re a breakfast lover who’s also trying to lose weight. . But what makes a healthy breakfast, anyway? And if you’re in the process of trying to shed a few pounds, are there any easy, nutritious, and delicious breakfast food swaps that can be made to offset the less-than-healthy alternatives your diet is encouraging you to eat? to avoid ?
When looking for breakfast ideas that can help you lose weight, a crucial part is finding items that can help you stay full longer, leaving you feeling full until lunchtime. This can help avoid unnecessary snacking and overeating during the day, which can increase your calorie consumption and thwart your weight loss goals. A meal that will keep you full all morning usually consists of two key nutrients: fiber and protein. Fiber has been found to help reduce hunger hormones and overall hunger pangs, and protein can also reduce hunger hormone levels. On top of that, high-protein meals have been linked to a greater feeling of overall satiety after eating.
Despite this realization, it can be difficult to find breakfast options high in fiber and protein, especially when foods like bagels, donuts, and muffins sometimes seem like the most convenient options. That’s exactly why we polled a handful of expert dietitians to get their suggestions for breakfast food swap ideas that can also help you lose weight. These swaps are easy enough for anyone to make and are packed with nutritious ingredients that will satisfy your appetite and keep you full. Read on to find out which breakfast food swaps are highly recommended by these dietitians, and for healthier eating tips to get the most out of every breakfast, be sure to also read the 5 best breakfast proteins for weight loss.
Eat this: Whole grain toast
Not that!: Toast of white bread or bagel
Advantages of this exchange: You will get more fiber and fewer refined carbohydrates.
If you’re looking for a super simple food swap for breakfast, our dietitians suggest you start by buying whole-grain bread instead of white bread or bagels.
“Whole grain bread will give the body a fiber boost, which can give your toast some toughness,” says Lauren Manaker, MS, RDN, dietitian and author of TFirst Time Mom’s Pregnancy Cookbook And Fueling Male Fertility“And unlike white bread, whole grain bread tends to be digested more slowly, making for a more filling meal.”
Another thing you can substitute for whole grain bread is a bagel. “A bagel is high in calories but generally devoid of fiber,” explains Lisa Young, Ph.D., RDNauthor of Ffinally full, finally thin and a member of our Medical Expert Council. “Instead, a slice of whole-grain toast is high in fiber, which helps you feel full and stabilizes your blood sugar levels, as well as other healthy nutrients like folate and magnesium.”
Eat this: Waffles or pancakes with Greek yogurt and fruit
Not that!: Waffles drizzled with maple syrup
Advantages of this exchange: Instead of tons of added sugars and refined carbs, you’ll get added protein and fiber, with far less sugar.
You don’t always have to completely give up your favorite sugary treats for breakfast in order to stick with your weight loss goals. If you like waffles, try replacing the maple syrup with something higher in protein and fiber, like Greek yogurt.
“Although the syrup adds a touch of sweetness to the waffles, it does not contribute to the fullness,” says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Handbook and a member of our expert medical board. A breakfast of waffles and maple syrup is almost entirely carbs and sugar, which will leave you hungry much earlier, which can lead to mid-morning snacks.
To combat the empty, sugary calories, Goodson suggests “top your waffles with Greek yogurt and fresh fruit instead.”
“The protein in yogurt and the fiber in the fruit both help to help you stay full longer after breakfast, which can help you manage hunger at your next meal,” adds Goodson.
Eat this: Homemade oatmeal pancakes
Not that!: Standard pancakes with maple syrup
Advantages of this exchange: You’ll get more fiber and less refined sugars, which will keep you feeling fuller and fuller for longer.
Like waffles, pancakes with maple syrup are just high-sugar carbs. To still enjoy pancakes but with added fiber, one of our dietitians suggests making oatmeal pancakes.
“Pancakes are a popular breakfast staple, but they’re usually made with refined carbs and can have high-sugar ingredients added as toppings, so replacing the inflammatory refined flour with oats is a game changer. easy way to make your breakfast more weight loss friendly,” says Trista Best, MPH, RD, LD at Balance One Supplements. “That’s because the fiber in these pancakes will help you stay full longer and avoid overeating between meals or nutrient-dense snacks.”
You can try our recipe for oatmeal pancakes with apple cinnamon. Also, simplify the process, Best says all you have to do is “Simply grind your oats, which can be made in bulk ahead of time, then add eggs and milk to the consistency of your liking. “
Eat this: Egg muffins made with eggs, vegetables and cheese
Not that!: Standard muffins made with refined flour and lots of added sugar
Advantages of this exchange: You get a lot more high quality protein and fiber.
Muffins can be a delicious, quick and easy breakfast to take with you on the go. However, a standard muffin is usually nothing more than refined flour and sugar, so Goodson suggests swapping it out for something else.
“Many breakfast muffins are made with flour and sugar and are high in calories, so a better option is to choose an egg muffin,” says Goodson. “Made with eggs, veggies, and your favorite cheese, you make them like muffins, but the benefit is high-quality protein from eggs, plus fiber from veggies. This combination can help feel full longer,” adds Goodson, which may help you take in fewer calories after breakfast. Another added benefit of eggs, Goodson notes, is that they can “help you get extra nutrients like choline for brain health, and lutein and zeaxanthin for eye health.”
If you are normally in a rush in the morning, you can prepare a batch at the beginning of the week and store the rest in the refrigerator for a few days. All you have to do is pop one in the microwave before you go.
Eat this: Collagen powder in your coffee
Not that!: Sweet coffee creamers
Advantages of this exchange: You will consume less added sugar and more collagen and protein.
“Most coffee creamers are nothing more than added sugar and saturated fat, so skip the cream and add some collagen to your morning cup of coffee,” suggests Goodson. “Collagen provides amino acids that contribute to healthy joints and skin, and these amino acids are the building blocks of protein, which can help you stay full longer.” If you’re looking for a specific type of collagen to try, Goodson adds that “many brands like Vital Proteins offer flavored collagen like chocolate and matcha, as well as collagen coffee creamer.”
Eat this: Rolled oats with berries, apples or nuts
Not that!: Oatmeal topped with added sugar
Advantages of this exchange: Your breakfast will contain less added sugar and more fiber and protein to get you through the rest of the morning.
Oatmeal is a deliciously healthy breakfast, but its nutritional value can easily be wasted if you supplement it with tons of sugar, honey, or syrup.
“If you like your oats sweeter, lean on the natural sweetness of the berries instead of the added sugar,” says Manaker. “The berries contain fiber, which can help promote satiety, and you’ll also get a boost of antioxidants from the addition.”
Goodson also suggests topping your oatmeal with snacks like apples or nuts. “Instead of adding sugar to your oatmeal, add nuts for healthy fats and protein, and chopped apples for fiber. The protein, fat, and fiber trio will keep you feeling fuller all day long. throughout the morning,” she said.
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