As we all know and have heard many times before, ‘breakfast is the most important meal of the day’. And, believe it or not, it’s true (of course there are ‘horses for courses’ but this theory is supported by several scientific studies). Some studies show that by eating breakfast, it starts your metabolism for the day, and it leaves you eating less at the other end of the day when healthy breakfast foods are most likely not on offer. Some of these studies have even showed that if you have a high protein breakfast, you won’t be as hungry throughout the day (and hopefully your improved energy levels may result in you being more physically active too). No matter what time of the day you start eating, be consistent with your timing of meals so that you spread your protein out as your body can only efficiently metabolise around 20g protein every three hours.
Eggs — two eggs will provide 12g of protein, which is a great start to the day or add an additional two egg whites to boost this to over 20g protein with only an extra 60 calories. Alternatively to boost protein you can serve your eggs with some ham/lean bacon/smoked salmon. For fibre and essentials vitamins and minerals, add some baby spinach and mushrooms to form an omelette; this will keep you going all morning, reducing that temptation for a mid-morning snack, assisting with weight loss. Including a slice of toast is completely optional, and a slice of high protein, low carb bread will bump up that protein intake even further.
Oats — porridge is one of the most underrated breakfast options. It’s relatively quick and easy to prepare; it’s a great source of fibre, increasing satiety. If weight loss is the aim, keep the quantity of rolled oats to ¼ cup and make up with your milk of choice, chia seeds, nuts, LSA and seeds to increase the protein content. Adding a spoonful of protein powder or some high protein yoghurt at the end will further increase the protein to carb ratio to help to keep you full for longer.
Chia Pudding — soak three tablespoons of chia seeds overnight in almond milk or soy milk and allow to swell overnight. This can then be topped with high protein natural yoghurt, some fruit and nuts. This will provide an excellent source of protein and fibre, which are essential for increased satiety, assisting with weight loss.
Variety is also important when it comes to staying on track with weight loss. Different meals contain different nutrients; therefore, by mixing it up from day to day, not only will your body receive different nutrients, it will also keep things interesting, helping to stay on track.
Kate Save is an accredited practising dietitian, exercise physiologist and diabetes educator.