If you’re like many Americans, losing weight is something that you view to be challenging, frustrating, and hard to do. But it doesn’t have to be that way– losing weight can be a rewarding, enjoyable experience if done correctly. Here are 10 easy, cheap, and healthy breakfasts that you can use to help keep your weight down and wallet happy.
Scrambled, fried, or over-easy: eggs are a healthy source of fats, protein, and choline. They also are scientifically proven to create a feeling of fullness, stabilize blood sugar, and reduce levels of LDL, or “bad” cholesterol. You can make them on the stove, in the microwave, or the night before, even, making them a quick and easy alternative to other breakfast options!
Chia seeds are an incredibly useful source of fiber. For every one-ounce serving of chia seeds, you can get an incredible 11 grams of fiber– a measure unmatched among any other breakfast option. Fiber is an integral part of any weight loss plan due to its appetite suppressing qualities– if you aren’t hungry, you’ll eat less and have less to burn off later!
Go nuts! Nuts, like chia seeds, are incredibly filling. Although nuts are a high-calorie food, scientists have recently proven that you only absorb around two-thirds of the calories in almonds, for example. So, don’t feel discouraged– adding a serving of nuts to your breakfast is a healthy choice!
Yogurt can be a great addition to a well-rounded breakfast. High in protein, which burns fat more efficiently than carbs or fats, it can also help you feel full. But, don’t reach for the sweet, full-fat yogurt just yet– not all yogurts are equal. If you want to go the extra mile, Greek yogurt contains more protein and live probiotic cultures that can help you feel full and keep your gut healthy.
Like Chia seeds, flax seeds are full of healthy fiber that keeps you feeling full and healthy. Flax seeds can also prove beneficial to those who are keeping tabs on their insulin levels: they have shown to increase insulin sensitivity and reduce blood-sugar levels. If you’re going to make these seeds part of your breakfast, be sure to grind them up– humans can’t digest whole flax seeds.
Dieticians have touted oatmeal as the original breakfast superfood, and for a good reason– oatmeal contains beta-glucan, a fiber that reduces cholesterol. Oatmeal also contains important antioxidants that can help increase your heart health and decrease blood pressure! Oatmeal, by itself, is low in protein. To make a complete breakfast, try making it with milk instead of water or serving it alongside some eggs or other food high in protein.
Berries are high in antioxidants and fiber– making them a perfect addition to any breakfast. And you don’t have to feel bad about splurging for some berries, either: they are low in sugar but higher in fiber than most other fruits. A cup of berries has anywhere between 50 and 85 calories, making them a low-calorie treat and a great addition to any breakfast.
This is the quickest breakfast of them all– protein shakes! Depending on your preference, you can use protein powders made from peas, whey, eggs, and soy. If you’re looking for a quick-acting breakfast, however, reach for the whey protein, as it gets absorbed quicker than your other options. Whey is also good for preserving muscle mass during weight loss, making it a staple for those looking to lose weight and bulk up on muscle mass simultaneously.
Cottage cheese is another high-protein food. One cup contains an incredible 25 grams of protein! Cottage cheese is also a natural source of Conjugated Linolic Acid, or CLA– an antioxidant that promotes weight loss. In case you weren’t completely sold on cottage cheese yet– it is just as filling as eggs are, making it a hard-to-beat breakfast staple. For a complete breakfast, pair it with some berries or nuts.
Fruit is a delicious and nutritious part of a balanced breakfast. Depending on the fruit, a cup of the stuff can have anywhere between 80 and 120 calories– making it a healthy, delicious addition to any breakfast! Citrus fruits are especially good choices, however. Oranges can have up to 100% of your daily recommended Vitamin C content, while also being high in fiber and water! A cup of fruit alongside some eggs, yogurt, cheese, or other high-protein food can be an essential part of a healthy, well-rounded breakfast that can leave you feeling full for the rest of the day.
Do you have any thoughts on other healthy breakfast foods we should add, or want to hear from us on another topic? Let us know your questions, concerns, and comments by leaving us a comment in the comments section below!