Chicken may not be your average breakfast food, but maybe it should be. “Some mornings, yogurt or eggs just won’t cut it,” says Lisa Moskovitz, RD, CDN, CPT, founder of the New York Nutrition Group. “To spice up my breakfast, I’ll pull out some leftover dinner, which often contains plenty of fiber-rich veggies and hunger-slashing lean protein. This perfect combination of nutrients keeps me full and energized for hours,” she says. And for a list of the purest proteins, don’t miss thesebest proteins for weight loss!
Nitrite and Nitrate-Free Canadian Bacon
Protein, 3 strips: 18 g
Many brands of bacon contain sodium nitrate and nitrite to keep the meat free from harmful bacteria. Under certain conditions, sodium nitrite and nitrate react with amino acids to form cancer-causing chemicals called nitrosamines. And sodium nitrate has been shown to interfere with the body’s natural ability to process sugar. However, if you stick with the right variety, bacon can be a healthy, slimming part of your morning meal. Go with Canadian.
Wild Salmon
Protein, per 3 oz: 17 g
“The healthy dose of protein and omega-3 healthy fats found in salmon will keep you satisfied and energized all morning long,” says Kristen Carlucci Haase, RDN. “I love smoked salmon and smashed avocado on wholegrain toast, or reheating leftovers of grilled salmon and vegetables for a quick, superfoods-packed start to the day.” Just make sure you avoid the farmed variety if weight loss is your goal. For more weight loss tips, don’t miss these best-ever ways to boost your metabolism.
Eggs
Protein, per two large eggs: 13 g
“Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline,” says McKittrick. Choline, also found in lean meats, seafood, and collard greens attack the gene mechanism that triggers your body to store fat around your liver, according to Zero Belly Cookbook. One test panelist, Morgan Minor, made its egg hash her go-to breakfast, and after just 3 weeks on the program, the female firefighter lost 11 pounds and 4 inches from her waist! The more eggs you eat, the less egg-shaped you get.
Almond Butter
Protein, per 2 tablespoons: 7–8 g
“Almond butter is high in protein, fiber, antioxidants, and monounsaturated fats,” says Martha McKittrick, RD, CDN, CDE. “Studies have also shown that people who eat nuts are less likely to become overweight than those who avoid them, likely because it helps you feel fuller, longer.” To reap the benefits at breakfast, McKittrick suggests spreading some nut butter on wholegrain toast or adding a tablespoon to oatmeal or smoothies.
Black Beans
Protein, per ½ cup: 7 g
Packed with soluble fiber—a powerful belly fat fighter—beans will not only fill you up for hours but also help slim you down. Wake Forest Baptist Medical Center researchers found that for every 10-gram increase in soluble fiber consumed daily, study participants’ belly fat reduced by 3.7 percent over five years. To eat the magical fruit for breakfast, make a Southwestern-inspired omelet filled with black beans, salsa (we like Newman’s Own, Mild), and non-dairy cheese.
All-Natural Peanut Butter Protein, per 2 tablespoons: 7–8 gWhile processed peanut butter is filled with sugar and waist-widening oils, the real stuff is made with just two ingredients: peanuts and salt. This legume is filled with heart-healthy monounsaturated fats and genistein, a compound that downregulates fat genes. Nutritionist and personal trainer Kristin Reisinger suggests using the healthy fat in an a.m. smoothie. Take 1 cup of unsweetened almond milk and blend it with 1 scoop of your favorite protein powder, 1/2 banana, and 1 tablespoon of peanut butter. “This drink is a simple way to start the day with a perfect balance of healthy fats, protein, and carbohydrates to replenish glycogen stores and promote muscle growth, without an overabundance of calories for those seeking weight loss,” says Reisinger.
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