To Breakfast or Not?
Research studies have been on both sides of the isle. Studies have demonstrated that yes, breakfast is a must when it comes to weight loss and others that have proved it is urban legend. The truth is probably somewhere in-between and conflicting because not all breakfasts are the same. Most recent breakfast studies I have found say that:
- 30 grams of protein for breakfast curbs hunger and hunger hormones all day long
- Those that used breakfast as their biggest meal burned more calories in a day as compared to those who ate more calories at dinner
My take is breakfast is a must!
Most people will compensate for lack of breakfast even if it’s just a handful of nuts mid-morning (1/4 cup nuts 180-240 calories = 3-4 eggs). But not all breakfasts are created equal.
Here are my favorite 5 breakfasts high in protein and nutrients so you feel full all day long.
- 3 eggs soft-boiled, hard-boiled or poached (nixing the butter saves you 119 calories per tablespoon!) served with arugula (the more the better) baby tomato, hearts of palm with lemon salt and a sprinkle of fresh parmesan.
- 1 cup greek yogurt with 1 cup berries and 1/3 cup high protein cereal or toasted quinoa
- High quality whey protein. Our fav is grass fed organic whey by Dr. Adrienne Youdim, mixed with a capful of vanilla extract, 1/2 banana, 1-2 tablespoons PB2 (1/5 the calories as real peanut butter for the same protein content), water and ice.
- Chicken scramble. Use leftover chicken breast cubed, cooked with one egg, scrambled (with spray). Add to mini tortilla and serve with pico de gallo (chopped bell peppers, tomatoes and onions) served with greens of your choice. My pick is always arugula but tasty with spinach, mixed greens or all of the above.
- 1/2 cup steel-cut oatmeal cooked with water. Add 1 scoop whey (that’s how you get the protein in) and topped with 1 cup mixed berries.