It is increasingly common knowledge that breakfast habits either help your weight gain efforts, or hinder them. Since protein is a weight loss staple because it takes longer to digest and therefore keeps you satiated, it should be part of every breakfast meal plan. To help you make healthy breakfast choices, review top protein picks from dietitians. 

Eggs

The dairy product is one of the few complete proteins. 

“Eggs are a stellar protein plus they contain iron, vitamin B12, and choline, which research suggests can help with brain health. Eggs also contain some fat, so the combination of protein and fat can keep you satisfied for hours in the morning, preventing you from looking for snacks,” says Amy Goodson, MS, RD, CSSD, LD. 

Greek Yogurt 

Another dairy product option, Greek yogurt makes an outstanding addition to any breakfast. 

“Greek yogurt typically contains 14-18 grams of protein per serving and also provides you with calcium, gut-friendly probiotics, and other nutrients as well! It’s also a great vehicle for eating other nutrient-rich foods like fruit, nuts, and whole-grain granola,” notes Goodson.

Walnuts

You can eat this nutritious nut on its own or sprinkled over oatmeal.

“Walnuts contain healthy fats, fiber, and plant-based protein -the trifecta of nutrients for weight management. A walnut-enriched, reduced-energy diet can promote weight loss that is comparable to a standard reduced energy density diet, and starting your day with walnuts can be a simple way to support weight loss goals. Add walnuts to your oatmeal or cereal, or toss some in your blender when making a smoothie, for simple ways to add walnuts to your breakfast,” says Lauren Manaker, MS, RDN, LD, CLEC. 

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