These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

Are you trying to lose weight in your forties but aren't sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. "Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check," she says.

Egg White Veggie Scramble with Turkey Bacon

• 1 cup egg whites
• 2 slices of turkey bacon
• 1/2 cup chopped bell peppers
• 1/2 cup spinach
• 1/4 cup diced onions
• 1 tbsp salsa (optional)

Protein: 30g, Calories: ~230.

Greek Yogurt Protein Bowl

• 1 cup non-fat Greek yogurt
• 1 scoop vanilla protein powder
• 1/4 cup mixed berries
• 1 tbsp chia seeds
• 1 tsp honey

Protein: 32g, Calories: ~270.

High-Protein Oatmeal

• 1/2 cup oats
• 1 scoop protein powder
• 1 tbsp peanut butter powder
• 1/2 cup almond milk
• 1/4 cup blueberries

Protein: 30g, Calories: ~320.

Protein Smoothie

• 1 scoop protein powder
• 1/2 cup unsweetened almond milk
• 1/2 frozen banana
• 1 tbsp almond butter
• 1/4 cup spinach
• Ice cubes

Protein: 30g. Calories: ~270

Cottage Cheese and Turkey Sausage Breakfast Bowl

• 1/2 cup low-fat cottage cheese (112g)
• 2 turkey sausage links
• 1/2 cup cherry tomatoes
• 1/2 cup chopped bell peppers
• 1/2 avocado
• Salt, pepper, hot sauce to taste

Protein: 30g, Calories: ~330 (with avocado).

Why Breakfast Is So Important

In another post, she explains the science behind healthy breakfast meals. "One of the big things I work with clients on is their overall protein intake. When clients first come to me, they'll often complain of brain fog, fatigue, poor sleep, irregular periods, and more. And one of the first things we look at is caloric and protein intake!" she says.

"Then incorporate a carb; some of my favorites to pair with breakfast are sourdough, berries, and black beans. Making sure you get food fats in through dairy and meat sources is also helpful, or cooking breakfast with grass-fed butter or olive oil also helps."

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Not Enough Carbs or Low Fat Can Harm Hormonal Balance

"I like to ensure that clients are getting well-rounded meals of carbs, proteins, and fats throughout their days," she says. "Often times women have a 'no carbs' or 'low fat' approach to their lives after YEARS of chronic dieting. But it actually harms our hormonal balance," she says.

Breakfast Is the Most Important Meal of the Day

"I find that quite often, my clients aren't eating enough. Undereating is a bi-product of diet culture. And most aren't able to consume enough protein throughout the day. Breakfast is always one of the first things we work on, as breakfast truly sets the tone for the day."

Here Is Why

"These are some reasons why starting the day with a protein-rich breakfast is so important for overall health," she says.

• Protein at breakfast helps keep blood sugar and energy stable.
• Eating breakfast lowers cortisol.
• A high-protein breakfast helps regulate your appetite all day long.
• Protein is essential for many bodily processes.
• A breakfast of 30-40g of protein helps clients more easily hit their protein goals for the day, which typically consist of around 150 grams.
• Aim for at least 30-40g of protein at breakfast.

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These Foods Are High in Protein

"I personally have cottage cheese, yogurt, and collagen in my coffee most mornings to hit my 30-40g," she says, revealing a few other foods that are high in protein.

• 1 egg 6g
• 1 scoop collagen 10g
• 1/2 cup cottage cheese 12g
• 1/2 cup greek yogurt 15g
• 1 scoop protein powder 25g

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.