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

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• 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

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• 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

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• 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

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• 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

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• 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

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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

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“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

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“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

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“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

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“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.

Breakfast used to be the most chaotic part of my day—and it showed in my weight and energy levels. My mornings were either filled with sugary, processed foods or skipped entirely, leaving me tired, irritable, and prone to overeating later. But everything changed when I decided to revamp my breakfast routine. By making four intentional changes, I not only lost 12 pounds in just three weeks but also felt more energetic and focused throughout the day. These small but powerful adjustments made a huge difference, and they can do the same for you.

I Focused on High-Protein Meals

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Protein became the backbone of my breakfast, and it was one of the most impactful changes I made. Instead of sugary cereals or pastries, I started eating eggs, Greek yogurt, or protein-packed smoothies. For example, my favorite breakfast became scrambled eggs with spinach and a sprinkle of feta cheese. On busier mornings, I blended almond butter, unsweetened almond milk, a scoop of protein powder, and frozen berries into a smoothie. These options kept me full for hours, preventing the mid-morning hunger pangs that used to send me to the vending machine. By starting my day with protein, I stabilized my blood sugar and supported my body’s fat-burning processes.

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I Packed in More Fiber

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Adding fiber to my breakfast routine transformed my eating habits. Foods like oatmeal, chia seeds, and whole-grain toast became staples. One of my go-to breakfasts was overnight oats made with almond milk, chia seeds, and a handful of fresh berries. Not only was it quick and convenient, but it was also incredibly satisfying. Fiber helps regulate digestion and keeps you full for longer, which meant I could easily go from breakfast to lunch without feeling the need to snack. This change helped me cut down on unnecessary calories while supporting my weight loss goals.

I Ditched Sugary Drinks

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Sugary coffee drinks used to be a daily indulgence that I didn’t think twice about—but those calories added up fast. I traded caramel lattes for black coffee with a splash of almond milk or a sprinkle of cinnamon. On days when I craved something warm and comforting, I opted for green tea with a touch of honey. These simple swaps significantly reduced my sugar intake while keeping me hydrated and energized. Over time, I began to appreciate the natural flavors of coffee and tea, and I no longer missed the sugary syrups.

I Planned Ahead for Busy Mornings

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Skipping breakfast used to be a common habit when I was short on time, which led to overeating later in the day. To combat this, I started prepping my breakfasts in advance. I made batches of egg muffins loaded with vegetables or portioned out ingredients for smoothies the night before. Having these ready to go made my mornings stress-free and ensured I always had a nutritious meal. This small habit kept me consistent and helped me avoid the temptation of grabbing fast food or skipping breakfast altogether.

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I Cut Out Empty Carbs

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One of the biggest changes was eliminating refined carbs from my morning routine. Bagels and white toast were replaced with whole-grain options or protein-rich alternatives. For instance, instead of a plain bagel with cream cheese, I started having whole-grain toast topped with avocado and a poached egg. The difference in how I felt was immediate—I stayed full longer, had more energy, and avoided the mid-morning energy crashes that refined carbs used to cause. Cutting out these empty calories was a crucial step in creating a healthier, more balanced breakfast.

By focusing on protein, fiber, reducing sugar, and planning ahead, I turned breakfast into a powerful tool for weight loss and better health. These changes helped me lose 12 pounds in three weeks and gave me the energy to tackle my day with confidence. If you’re ready to see results, start with your mornings—because what you eat at breakfast can set the tone for the entire day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.