A power breakfast is one of the most important meals of the day to get right. However, many people just miss out on this time-consuming meal for various reasons.
Difficult morning schedules to not having enough time in the morning, people often skip breakfast (or they consume fast food) and end up missing out on the health benefits of the meal.
The secret to wake up with energy, keeping it going throughout the morning, avoiding those mid-morning slumps, is to have a healthy power breakfast that combines complex carbs along with a good mix of proteins and some healthy fats.
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The Power Breakfast
A power breakfast is the recipe for mental and physical energy all day, and sets the stage for success with fat burning foods.
In fact, studies have shown that people who don’t eat breakfast tend to gain more weight than people who do eat breakfast.
This is due in large part because eating a nutritious breakfast can help kick-start your metabolism, increase your mental clarity for the day, and prevent you from getting cravings later in the day which would prompt you to eat unhealthy foods.
3 Power Breakfasts for Energy and Weight Loss
1. The “On The Go” Breakfast
Sometimes you just don’t have time to throw together a big production. (Check out benefits of portion control also).
Here’s a quickie that I make in about 1 ½ minutes.
(I currently use Amazon Fresh for most of my grocery shopping. It’s cheaper than my local grocery store, and they deliver it right to me).
- 1 cup full fat yogurt
180 calories, 9 grams fat, 16 grams carb, 9 grams protein
- Small handful of chopped walnuts
119 calories, 11 grams fat, 2 grams carb, 3 grams protein
- ½ cup berries (blueberries, blackberries or raspberries) 42 calories, 0 grams fat, 11 grams carb, 0 grams protein
- I’ll usually mix this concoction up in a bowl and eat it. Then, I’ll chase it down with 30 grams whey protein mixed with water 128 calories, 0 grams fat, 2 grams carb, 30 grams protein.
Total: 469 calories, 20 grams fat, 27 grams carb, 42 grams protein
Yogurt is a good weight loss food because it is a great source of calcium and protein. Both of which are important for weight loss, but that’s not all it has to offer!
In general yogurt seems to have been getting some bad press lately. But the truth is, yogurt is still an incredibly healthy food if it is plain yogurt without any added sugar or fruit.
In fact plain yogurt is a great weight loss food. It’s full of calcium and protein, both of which help to keep you full and provide the raw materials for building lean muscles. Greek yogurt is my favorite as it is a source of protein, calcium, vitamin D, potassium and other essential minerals.
Another reason plain yogurt can be such a healthy weight loss food is because it has so much lactobacillus acidophilus in it. This probiotic will help your digestive system stay in good shape and make you feel fuller longer.
2. The Frittata
Eggs are a great source of protein and other nutrients, but I’m not a big fan of the taste. Except, when they’re in the form of a frittata.
I first had a frittata at a diner in NYC a few years ago, and I’ve been making my own version ever since. I don’t know how it’s “officially” made, but here’s my own super- protein packed version.
- 6 eggs (2 yolks kept in, the rest whites)
202 calories, 10 grams fat, 0 grams carb, 28 grams protein
- 1 can of pre- sliced mushrooms
40 calories, 0 grams fat, 6 grams carb, 4 grams protein
- 1 Sweet Italian sausage (usually I’ve already got some cooked up so I just chop it up and throw it in.)
182 calories 14 grams fat, 0 grams carb, 14 grams protein
I’ll mix these together in a bowl, then pour the mix into a small Pyrex dish coated lightly with extra virgin olive oil. I’ll pop it into the oven at 375 degrees until it’s slight golden brown on top. Then I’ll sprinkle the shredded cheddar on top and let cook for another minute or so, till melted.
Total: 424 calories, 24 grams fat, 6 grams carb, 46 grams protein
Eggs are great for weight loss because they contain zero carbs, protein for muscle building and high fat content.
Eggs are also used for breakfast because scientific research has shown that people who regularly eat eggs in the morning don’t get hungry until lunch time, so they stay fuller longer while consuming fewer calories than those who regularly eat bagels.
A study reported in Nutrition Journal found that eggs in the morning actually reduce a person’s daily calorie intake.
The people who ate eggs in the morning ate less for lunch, and didn’t compensate by eating more during other meals in the day.
This is because protein takes longer to digest than carbohydrates so you feel full for longer, and it’s also because protein increases body weight loss.
Eggs are also believed to increase metabolic rate because of the protein content, which is significant if you want to lose weight.
As well as the above benefits, eggs provide vitamin D, which helps to regulate appetite and can reduce hunger pangs.
3. Steak and Grapefruit. Yes, “Dinner” for Breakfast
Steak is great breakfast for weight loss because it satiates you.
Steak satiates you because it has a lot of fat in it, high in calories. Steak is also high in protein, heavy on the amino acids. This means your body will have to expend more energy digesting steak than digesting breakfast cereals.
Red meat is one of the richest sources of iron, which is absolutely essential for maintaining energy levels and keeping your immune system healthy throughout the day.
If you’re interested in lowering your total calories, lean beef like sirloin steak contains only 4.45 g fat per 100g.
Steak is also high in the amino acid tyrosine, which is raw material for the brain to make dopamine, norepinephrine, and epinephrine.
Tyrosine helps increase alertness and kicks the sluggishness of sleep out of your system.
Grapefruit is also packed with Vitamin C, and provides lycopene, a cancer fighting phytochemical and powerful antioxidant.
- 6 oz. Flank steak
306 Calories, 18 grams fat, 0 grams carb, 36 grams protein
- 1 Large Grapefruit
80 calories 0 grams fat, 18 grams carb, 2 grams protein
Total: 386 calories, 18 grams fat, 18 grams carb, 38 grams protein
Often described as a “power breakfast” because it is nutrient-dense and low in calories, grapefruit can help people lose weight. This benefit has been attributed to the fruit’s high water and fiber content—specifically 1 gram of soluble fiber per ounce. 1 Fiber bulks up food, making you feel fuller longer; plus, soluble fiber can help reduce glucose levels.
Grapefruit also contains a phytonutrient called naringenin, which has been shown to boost the rate at which fat cells burn energy (aka “lipolysis”). In addition, grapefruits contain an enzyme that helps break down food in the intestines which, in turn, may help you absorb fewer calories from the foods you eat.
One study tracked 52 overweight people who were put on a diet to lose weight. Half of them ate half of a grapefruit at breakfast each day while the other half did not. After three months, both groups had lost about 6 pounds (2.7 kilograms), but the grapefruit eaters had a greater reduction in waist circumference than the other group.
The research on grapefruit is not completely conclusive, but it looks promising. Further studies are needed to determine how much of this fruit people should eat and whether fresh or frozen grapefruit is more effective for weight loss, yet it’s safe to say that a grapefruit a day may keep the scale a few pounds lighter.
These 3 Power Breakfasts Will:
1) Will leave your hunger satisfied. Check out: How To Lose Weight While Eating Whatever You Want.
2) Provide you with plenty of energy for the day ahead.
3) Give you a solid shot of protein to feed the metabolism and keep the weight loss going.
*Some bonus awesomeness- I like to supplement my power breakfasts with a tablespoon of fish oil.
Easy To Make Power Breakfasts
Most people skip breakfast and then binge on junk food during lunch.
There are plenty of healthy options out there, but they’re either too expensive or don’t taste very good. This leaves most people skipping breakfast altogether, which is a bad idea because it slows your metabolism down.
Our power breakfasts will give you the energy you need to start your day off right without breaking the bank or making you feel like crap after you eat them!