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Nutrition & Diet
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

#1 Best Breakfast for Proteins, According to Dietitian Who Lost 100 Pounds

Protein plus “fiber-filled carbs” equal nutritional gold, says one RD.

Leah Groth
By Leah GrothAug 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Ilana_Muhlstein_nutritionbabe5_5d3e9b
Ilana Muhlstein Nutrition/Facebook
Leah Groth
By Leah GrothAug 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Ilana Muhlstein, RD (@nutritionbabe) is a mother-of-two, nutritionist, and weight loss warrior who dropped 100 pounds naturally. She has amassed a following of over 2 million TikTok followers for sharing content about how she lost all the weight without going to extremes. In a recent viral video, she shares the recipe for one of her favorite high-protein breakfasts that tastes delicious, keeps her satiated, and curbs her cravings. “It's breakfast, and I'm feeling hungry,” she says at the start of the clip. (She knows about yummy, filling food; check out her new cookbook, Love The Food That Loves You Back.) We also asked Body Network's Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the meal.

First, She Starts with a Plate Split in Half

@nutritionbabe

Focus on habits and lifestyle changes over resolutions! The new reports coming out of Ozempic and similar medications is that it has a similar ling-term success rate to diets. Thats because its so much more than nutrition- and thats coming from a registered dietitian nutritionist. The reason my program works long- term is that it focuses just as much on nutrition, as it does on mindset, your environment, and your emotions. When your environment is set up for success, and you make weight gain inconvenient, its hard to “fall off”. Its not too late to start! Over 80,000 people just started my 4-week weight loss program and its a perfect time to join them. What is the 2B Mindset Super Block? It’s an incredible eating plan made into a 4-week Super Block. It helps you reach your weight-loss goals in real time by watching 5 short videos a week, for 4 weeks, and learn how to apply those principles for long-term success. Start on a Monday or whatever day works best for you! Every day you’ll have my positive voice in your ear—guiding you toward the best choices that align with your goals and inner desires. Week 1: Learn Core Principles—start with the fundamentals Week 2: Break Old Habits—end late- night munchies and handle those “F-it I want to eat it” moments Week 3: Master Your Mindset—self- sabotage ends here Week 4: Long-Term Success—redefine your relationships and food prep like a pro includes 1000+ recipes + Live weekly chats with me and 24/7 access to the 2B Mindset Community It’s only $29 to unlock with a bodi membership! https://bodi.company/49ZSvBl or if you don’t have bodi, get shakeology & bodi for only $99 and get the superblock for free. https://bit.ly/44WkNsW (you will see it as soon as you pick your flavor and press”add to cart”) You can do this! I Can’t wait for you to get started!! You’re going to do great!! Yello drink is my daily caffeine. Its technically designed to be a pre-workout but i have it every morning whether i workout or not because it gives you the best energy and hydrates tou at the same time. Once you start, tou wont go back to coffee. Trust me. I love coffee for the flavor but now i have decaf just for taste because the energy you get from energize is far superior imo. And for a workout, you feel unstoppable https://bchbody.life/2GyHGgE ##bodi##superblock##weightlossjourney##healthyweightloss##weightlosstips##2bmindset##healthyeating##eatinghealthy##weightlossmindset##lifestylechange

She starts by showing off her plate, which has marks dividing it in half. “I always use these plates as a guide. I have half plate protein, half plate fiber-filled carbohydrates,” she explains.

At breakfast, I made some fiber-filled French toast using some Dave's killer bread,” she says, adding that she made it with an egg and milk.

“And then for protein, I have some cottage cheese here,” she says, noting that the “egg and milk inside the french toast” is also protein.

Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

She Says a “Very, Very High Protein Breakfast” Keeps Her “Fuller Longer”

Ilana_Muhlstein_nutritionbabe7nutritionbabe/TikTok

“I like to have a very, very, very high protein breakfast because I feel like it keeps me fuller longer,” she explains.

“So I'm going to just spice up this cottage cheese,” she says, adding seasoning and what appears to be syrup. “It's going to act almost like a syrup onto the french toast.”

She Drinks 16 Ounces of Energize

Ilana_Muhlstein_nutritionbabe3Ilana Muhlstein Nutrition/Facebook

She washes the french toast down with “16 ounces of Energize” drink.

Body Network’s Resident RDN, Diet Diva Tara Collingwood, loves the idea of getting whole grain, high fiber carbs, and protein in the morning. “Most people don’t get enough protein at breakfast and don’t choose good quality whole grains,” she says. However, she would also like to see a little bit of fresh fruit. “Maybe just a handful of berries will provide more fiber and excellent antioxidants.”

As for the drink, “I don’t have a problem with one sugar-free energy drink instead of coffee, but just be careful how many you might have and how late in the day you drink it,” she says. “Breakfast is a good time to get caffeine so it has time to absorb and leave your body before bedtime.”

💪🔥Body Booster: When deciding what to eat for breakfast, try to combine healthy, fibrous carbohydrates, protein, and fresh fruit to fill you up and keep you full for several hours. If you enjoyed this article, don't miss I Lost 100 Pounds Eating the Foods in My New Cookbook.

success stories & transformationshealthy eatingsustainable weight loss

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Nutrition & Diet

#1 Best Breakfast for Proteins, According to Dietitian Who Lost 100 Pounds

Ilana_Muhlstein_nutritionbabe5_5d3e9b
Ilana Muhlstein Nutrition/Facebook
Leah Groth
By Leah GrothAug 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Ilana Muhlstein, RD (@nutritionbabe) is a mother-of-two, nutritionist, and weight loss warrior who dropped 100 pounds naturally. She has amassed a following of over 2 million TikTok followers for sharing content about how she lost all the weight without going to extremes. In a recent viral video, she shares the recipe for one of her favorite high-protein breakfasts that tastes delicious, keeps her satiated, and curbs her cravings. “It's breakfast, and I'm feeling hungry,” she says at the start of the clip. (She knows about yummy, filling food; check out her new cookbook, Love The Food That Loves You Back.) We also asked Body Network's Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the meal.

First, She Starts with a Plate Split in Half

@nutritionbabe

Focus on habits and lifestyle changes over resolutions! The new reports coming out of Ozempic and similar medications is that it has a similar ling-term success rate to diets. Thats because its so much more than nutrition- and thats coming from a registered dietitian nutritionist. The reason my program works long- term is that it focuses just as much on nutrition, as it does on mindset, your environment, and your emotions. When your environment is set up for success, and you make weight gain inconvenient, its hard to “fall off”. Its not too late to start! Over 80,000 people just started my 4-week weight loss program and its a perfect time to join them. What is the 2B Mindset Super Block? It’s an incredible eating plan made into a 4-week Super Block. It helps you reach your weight-loss goals in real time by watching 5 short videos a week, for 4 weeks, and learn how to apply those principles for long-term success. Start on a Monday or whatever day works best for you! Every day you’ll have my positive voice in your ear—guiding you toward the best choices that align with your goals and inner desires. Week 1: Learn Core Principles—start with the fundamentals Week 2: Break Old Habits—end late- night munchies and handle those “F-it I want to eat it” moments Week 3: Master Your Mindset—self- sabotage ends here Week 4: Long-Term Success—redefine your relationships and food prep like a pro includes 1000+ recipes + Live weekly chats with me and 24/7 access to the 2B Mindset Community It’s only $29 to unlock with a bodi membership! https://bodi.company/49ZSvBl or if you don’t have bodi, get shakeology & bodi for only $99 and get the superblock for free. https://bit.ly/44WkNsW (you will see it as soon as you pick your flavor and press”add to cart”) You can do this! I Can’t wait for you to get started!! You’re going to do great!! Yello drink is my daily caffeine. Its technically designed to be a pre-workout but i have it every morning whether i workout or not because it gives you the best energy and hydrates tou at the same time. Once you start, tou wont go back to coffee. Trust me. I love coffee for the flavor but now i have decaf just for taste because the energy you get from energize is far superior imo. And for a workout, you feel unstoppable https://bchbody.life/2GyHGgE ##bodi##superblock##weightlossjourney##healthyweightloss##weightlosstips##2bmindset##healthyeating##eatinghealthy##weightlossmindset##lifestylechange

She starts by showing off her plate, which has marks dividing it in half. “I always use these plates as a guide. I have half plate protein, half plate fiber-filled carbohydrates,” she explains.

At breakfast, I made some fiber-filled French toast using some Dave's killer bread,” she says, adding that she made it with an egg and milk.

“And then for protein, I have some cottage cheese here,” she says, noting that the “egg and milk inside the french toast” is also protein.

Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

She Says a “Very, Very High Protein Breakfast” Keeps Her “Fuller Longer”

Ilana_Muhlstein_nutritionbabe7nutritionbabe/TikTok

“I like to have a very, very, very high protein breakfast because I feel like it keeps me fuller longer,” she explains.

“So I'm going to just spice up this cottage cheese,” she says, adding seasoning and what appears to be syrup. “It's going to act almost like a syrup onto the french toast.”

She Drinks 16 Ounces of Energize

Ilana_Muhlstein_nutritionbabe3Ilana Muhlstein Nutrition/Facebook

She washes the french toast down with “16 ounces of Energize” drink.

Body Network’s Resident RDN, Diet Diva Tara Collingwood, loves the idea of getting whole grain, high fiber carbs, and protein in the morning. “Most people don’t get enough protein at breakfast and don’t choose good quality whole grains,” she says. However, she would also like to see a little bit of fresh fruit. “Maybe just a handful of berries will provide more fiber and excellent antioxidants.”

As for the drink, “I don’t have a problem with one sugar-free energy drink instead of coffee, but just be careful how many you might have and how late in the day you drink it,” she says. “Breakfast is a good time to get caffeine so it has time to absorb and leave your body before bedtime.”

💪🔥Body Booster: When deciding what to eat for breakfast, try to combine healthy, fibrous carbohydrates, protein, and fresh fruit to fill you up and keep you full for several hours. If you enjoyed this article, don't miss I Lost 100 Pounds Eating the Foods in My New Cookbook.

Fitness & Workouts

4 Daily Habits This Weight Loss Coach Uses to Make Clients “Unrecognizable”

Hannah_Hammes2
Leah Groth
By Leah GrothDec 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to transform your body by summer? According to one expert, it may be as simple as adopting four healthy habits. Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she writes. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve ‘tried it all,’ but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame?” She goes on to reveal the four habits “to become addicted to over the next 6 months.”

Amp Up Your Protein Intake

“Eat at least 30g of protein at every meal,” she writes in the post. “Now, I know you think that’s too much food, but I promise if you want to get there, you need to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.” (Keep reading for high-protein breakfast ideas!)

Start Strength Training

She also suggests doing 30-minute strength training workouts “right at home” for convenience. “Why?? Because these will fit in your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistently your plan allows you to be, the quicker you will see results,” she says. “Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Get Your Rest

Sleep is another key health habit if you want to lose weight. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Hydrate

Her final transformation habit? Hydrate. “Drink your water sis!” she suggests. “At a minimum half your body weight in oz of water. 80+ oz is good! And add electrolytes!” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

High Protein Breakfast 1: Cottage Cheese Eggs

In another post she reveals 5 breakfasts she eats “on repeat” when she wants “to drop body fat” fast. “All under 15 minutes, 30-50 grams protein, under 500 calories.” The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post. Calories: 298, Protein: 38g.

RELATED:8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

High Protein Breakfast 2: Egg Sammy

She also loves this Egg Sammy: “1 English muffin toasted, 1 egg + ½ cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says. Calories: 352, Protein: 34g.

High Protein Breakfast 3: Protein Pancakes

Protein pancakes are another protein-packed, delicious morning meal. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says. Calories: 380, Protein 41g.

High Protein Breakfast 4: Breakfast Burrito

And, who doesn’t love breakfast burritos? “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says. Calories: 330 Protein: 35g.

RELATED:10 Food Ingredients This Coach Avoids at All Costs

High Protein Breakfast 5: Smoothie

Smoothies are an easy way to get your protein fix. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says. Calories: 377, Protein: 47g. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

portrait of beautiful young woman eating yogurt at home
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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptSep 22, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You don’t need to be a Registered Dietitian Nutritionist (RDN), Nutrition Consultant, or Body Data Practitioner like me to know that breakfast is the most important meal of the day. But if you are a trained nutritionist, you know why: Protein is one of the most essential macronutrients for maintaining muscle mass, supporting metabolic health, and promoting satiety.

Whether you’re rushing out the door or enjoying a leisurely morning, below are 11 easy, protein-rich breakfast ideas that can be prepared in just 5 minutes—perfect for busy mornings.

How a Protein-Packed Breakfast Can Keep You Full and Energized

Research shows that eating a protein-rich breakfast can reduce hunger hormones like ghrelin and increase satiety hormones such as peptide YY (PYY), which help curb cravings later in the day and help limit excessive calorie intake throughout the rest of your day (especially if weight loss is your goal). The Daily Recommended Intake (DRI) for protein is established to prevent deficiencies in essential amino acids, which are crucial for various physiological functions, including muscle protein synthesis (MPS).

Tailoring Your Protein Intake: How Much Do You Really Need?

The recommended daily intake varies based on factors such as age, sex, and level of physical activity. For most adults, the general guideline is approximately 0.8 grams of protein per kilogram of body weight. However, athletes and individuals engaged in intense physical training may require higher amounts, often recommended at 1.2 to 2.0 grams per kilogram of body weight, depending on the intensity and type of exercise.

Greek Yogurt with Berries and Almonds

Greek yogurt granola and berry mix.Shutterstock

Protein Content: ~20g per serving (1 cup Greek yogurt, 1 tbsp almonds)

Why It Works: Greek yogurt is an excellent source of protein, delivering around 15-17g per cup. Berries add antioxidants and fiber, while almonds provide healthy fats and a protein boost.

How to Make: Scoop 1 cup of Greek yogurt into a bowl, top with a handful of fresh berries and a tablespoon of almonds. Add a drizzle of honey for sweetness.

Peanut Butter Banana Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

Protein Content: ~18g per serving (1 tbsp peanut butter, 1 cup milk)

Why It Works: Peanut butter and milk are both excellent protein sources, while the banana adds natural sweetness and potassium. This smoothie is quick to make and can be taken on the go.

How to Make: Blend 1 banana, 1 tbsp peanut butter, and 1 cup milk (or plant-based milk) together. Add a scoop of protein powder if you want to increase the protein content.

Scrambled Eggs with Spinach

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.Shutterstock

Protein Content: ~14g per serving (2 large eggs, 1 cup spinach)

Why It Works: Eggs are a powerhouse of protein, delivering about 7g per egg. Spinach adds fiber, vitamins, and minerals to the meal.

How to Make: Quickly scramble two eggs in a pan with 1 cup of spinach. Season with salt, pepper, and a dash of hot sauce if desired.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Cottage Cheese with Pineapple and Flaxseeds

Bowl of tasty cottage cheese with pineapple on wooden tableShutterstock

Protein Content: ~15g per serving (1 cup cottage cheese, 1 tbsp flaxseeds)

Why It Works: Cottage cheese is a protein-dense option that pairs well with the sweetness of pineapple. Flaxseeds add fiber and omega-3s for an extra nutritional boost.

How to Make: Scoop 1 cup of cottage cheese into a bowl, top with ½ cup of diced pineapple, and sprinkle with 1 tbsp of flaxseeds.

Protein Oatmeal with Almond Butter

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

Protein Content: ~15g per serving (1 scoop protein powder, 1 tbsp almond butter)

Why It Works: Adding protein powder to oatmeal makes this classic breakfast even more satisfying. Almond butter provides healthy fats and adds creaminess.

How to Make: Prepare ½ cup of oats as directed. Stir in 1 scoop of protein powder and top with 1 tbsp of almond butter.

Avocado Toast with a Poached Egg

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

Protein Content: ~13g per serving (1 slice whole-grain bread, 2 eggs)

Why It Works: Avocado toast is a trendy favorite, but adding a poached egg elevates it to a protein-rich meal. Whole-grain bread provides additional fiber.

How to Make: Toast a slice of whole-grain bread, spread ¼ of an avocado on top, and finish with a poached or fried egg.

Cottage Cheese and Berry Parfait

Overnight cheesecake oatmeal. Cheesecake morning breakfast layered parfafait dessert with homemade cottage cheese, mascarpone, oats and fresh raspberries, on sunny white concrete background copy spaceShutterstock

Protein Content: ~15g per serving (1 cup cottage cheese, ½ cup mixed berries)

Why It Works: Cottage cheese is an excellent source of protein, while berries provide fiber and antioxidants. This parfait is both delicious and quick to assemble.

How to Make: Layer 1 cup of cottage cheese with ½ cup of mixed berries in a bowl or jar. Top with a sprinkle of chia seeds or granola for crunch.

RELATED: How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Chia Seed Pudding with Protein Powder

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,RaspberryShutterstock

Protein Content: ~18g per serving (2 tbsp chia seeds, 1 scoop protein powder)

Why It Works: Chia seeds are rich in fiber and plant-based protein, but adding a scoop of protein powder significantly increases the protein content. This make-ahead breakfast can be prepped the night before.

How to Make: Mix 2 tbsp of chia seeds with 1 cup of almond milk and 1 scoop of protein powder. Stir well and refrigerate overnight. Top with berries or nuts before eating.

Smoked Salmon on Whole Wheat Crackers

Salted salmon with whole wheat crackers, cream cheese and dillShutterstock

Protein Content: ~15g per serving (3 oz smoked salmon, 4 whole wheat crackers)

Why It Works: Smoked salmon is rich in both protein and omega-3 fatty acids, while whole wheat crackers add fiber and crunch. This is a perfect savory breakfast option.

How to Make: Top whole wheat crackers with 3 oz of smoked salmon and a dollop of cream cheese or Greek yogurt.

Overnight Oats with Almonds and Protein Powder

Overnight oats with bananas and nuts in snap lid glass jar on white marbleShutterstock

Protein Content: ~18g per serving (½ cup oats, 1 scoop protein powder)

Why It Works: Overnight oats are easy to make ahead, and adding protein powder boosts the nutritional profile. Almonds provide healthy fats and a little extra protein.

How to Make: Mix ½ cup of oats with 1/2 scoop of protein powder, 1 tbsp of almond butter, and 1 cup of milk or plant-based milk. Refrigerate overnight and top with almonds in the morning.

Hard-Boiled Eggs with Whole Wheat Toast

Egg. One boiled egg with wholemeal bread on a rusty background.Shutterstock

Protein Content: ~12g per serving (2 eggs, 1 slice whole wheat toast)

Why It Works: Hard-boiled eggs are a simple, grab-and-go source of protein. Pairing them with whole wheat toast adds fiber and makes the meal more satisfying.

How to Make: Boil 2 eggs in advance and store them in the fridge for busy mornings. Serve with a slice of whole wheat toast and a sprinkle of salt and pepper.

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Bonus Tips for Boosting Protein at Breakfast

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

If you want to increase the protein content of your breakfast further, here are a few tips:

Add Protein Powder: Protein powder can be added to smoothies, oatmeal, pancakes, or yogurt for an instant protein boost.

Choose Greek Yogurt: Greek yogurt has almost double the protein of regular yogurt and is a versatile ingredient for both sweet and savory dishes.

Incorporate Seeds and Nuts: Chia seeds, flaxseeds, hemp seeds, almonds, and walnuts not only provide protein but also add healthy fats and fiber to your meals.

Pick Whole-Grain Options: Whole grains like quinoa, oats, and whole wheat bread are naturally higher in protein than refined grains.

Choose Whichever Breakfast Appeals to You

Spoon with thermostat yogurt in a girl's handShutterstock

These 11 quick and easy recipes are perfect for anyone with a busy schedule, offering a range of flavors and textures while keeping protein intake high. Whether you prefer savory options like scrambled eggs and avocado toast or sweet choices like chia seed pudding and Greek yogurt parfaits, there’s something here for every palate. However, it’s always important to consult with a doctor or dietitian before making significant changes to your diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The #1 Food to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

Gen_Coco
gensgym/TikTok
Leah Groth
By Leah GrothApr 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Gen Coco, Certified Nutrition Consultant (CNC), is a weight loss coach and influencer with hundreds of thousands of followers on TikTok. Her videos focus on demystifying diet culture and offering easy and simply ways for people to lose weight and get in shape. In one of her viral videos, Gen, who dropped 50 pounds herself and has helped hundreds of women do the same, reveals the number one thing to eat for weight loss. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.

1. Motivation Is Key

@gensgym

Why you need to eat protein during your weight loss journey! Let me know what if this was helpful ❤️ #weightloss #weightlossjourney #protein #diethacks #howtoseweight #fyp

In the video she explains that one of the things she “struggled with” during her diet and weight loss journey “was not just knowing what to do, but it was really understanding why it was important and really understanding the why,” she said, calling that “one of the biggest things” that allowed her to “lose the 50 pounds and keep it off over the last seven years after almost the decade of yo-yo dieting, losing weight, and gaining it all back.” Collingwood maintains that she counsels her clients all the time on the motivation behind weight loss. “Losing weight and keeping it off is one of the most difficult behavior changes to make in life. If you don’t have a strong reason pulling you to make the hard changes, it is not likely to stick,” she says. “I spend a lot of time asking about why they want to make changes and digging deeper into the reasons to really get at the root of the motivation.”

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

2. Protein Has the Highest Satiation of Any Macronutrient

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

“You probably know that you need to be eating a lot more protein, but do you actually know why it's important?” she says in the video. “First thing you need to know about protein is that it has the highest satiation of any macronutrient, meaning it's the one food that makes you feel the fullest the longest for the least amount of calories.” Why is this important? “Because it means that you feel fuller longer. You're able to eat less calories throughout the day and therefore be in a greater caloric deficit without feeling hungry,” she adds. “One of the biggest things when it comes to sustainable weight loss is that you have to figure out a way to be in a deficit while still feeling satiated and full, because that starving sensation will eventually lead to binging.”

3. "Protein is the Most Filling"

hard,Boiled,Eggs,protein,breakfastShutterstock

“Protein indeed is the most filling,” says Collinwood. “I agree with eating a good amount of protein when you are trying to lose weight, but that also doesn’t mean you completely cut out carbs. Cutting back on carbs, increasing protein, and including healthy fats is a good balanced approach.”

4. Protein Has the Highest Thermic Effect of Food

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

The “coolest” perk of protein, according to Gen? “Everything that you do burns calories,” she says, “sitting burns calories, breathing burns calories, thinking burns calories, and digesting your food burns calories too. Now, protein has what's called the highest thermic effect of food, which is simply how many calories your body burns by digesting your food.” Protein has the highest thermic effective food of 25 percent, she maintains. “This means that for every 1000 calories of protein that you are eating, your body has to burn 250 calories just to digest it.” Here's where it gets interesting: “Carbs only have about a 7 percent thermic effective food and fats, literally 2 percent, which means you are burning anywhere from four to 12 times as many calories simply by eating protein over your fats and carbs, which is literally the caloric equivalent of 30 extra minutes of cardio per day that you don't even have to do, “ she continues. “That being said, it's still incredibly important to eat your carbs and your fats because carbs help with energy stores and fats help with keeping balanced hormones and vitamin processing.”

Related: 8 Game-Changing Daily Habits for a Better Body

5. RDN Says

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Collingwood agrees that protein has the highest thermic effect of food, “meaning you burn the most calories just digesting protein,” she explains.

5. Protein Helps You Build Lean Muscle Mass

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The last reason why protein is important is because it helps you build lean muscle mass, says Gen. “If you're going to take the time out of your day to be working out 3, 4, 5 times a week, you need to make sure that you're eating your protein so you can actually build that muscle, which is maybe even why there have been seasons of your life where you're going to the gym a ton, but you feel like you don't look like someone who goes to the gym,” she points out.

Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

6. RDN Says

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Collingwood agrees that exercise should be part of any weight loss plan and encourages a balance of resistance training and cardio. “When you lose weight, some of the weight is always going to be a bit of muscle. But you can minimize the amount of muscle by doing exercise,” she says. “Aerobic exercise burns more calories and increases metabolism, while resistance training builds/maintains muscle while also increasing your resting metabolic rate. The more muscle you have on your body, the more calories you burn at rest and doing every single activity of the day.”

💪🔥Body Booster: Protein has the highest thermic effect of any food. This means that you are burning (the most) calories just by digesting it.

Nutrition & Diet

10 Best Protein Foods Nutritionists Eat to Lose Weight

Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackNov 10, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to stay full while cutting calories? You're not alone. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. But fitness and nutrition coachMichelle Roots, a certified kinesiologist, has cracked the code with her top protein-rich foods that keep you satisfied without breaking your calorie bank. Read on to discover the foods that could transform your weight loss journey.

Why Your Body Needs Protein

"Proteins are building blocks in the body," says Harvard Health. "They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response."

How Much Protein Do You Really Need?

Michelle suggests aiming for "0.7 to 1 gram of protein per pound of body weight when in a calorie deficit." This aligns with scientific guidelines - Harvard Health notes that while the basic recommended dietary allowance is 0.36 grams per pound, active individuals and those over 50 may benefit from higher intake, up to "2 grams per kilogram" for optimal results.

Your Go-To Lean Protein: Chicken Breast

"Chicken breast is absolutely a staple in my household," says Michelle. "With about 18 grams of protein per 100 grams and very low calories, it's versatile enough to add to anything."

"Lean meats such as chicken are excellent sources of high-quality protein as well as important nutrients like iron and zinc," says Harvard Health.

Ground Turkey: The Versatile Protein Source

Ground turkey is another favorite in Michelle's kitchen. "You can throw it into pasta meals, make burger patties, or use it in stir-fries and tacos," she explains. With nearly 20 grams of protein per 100 grams, it's a lean option that keeps you within your calorie goals.

Eggs and Egg Whites: Complete Protein Power

Michelle emphasizes the protein power of both whole eggs and egg whites. Harvard Health confirms that "eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants." Michelle adds that one egg provides about 7 grams of protein for just 72 calories.

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Salmon: Heart-Healthy Protein

"Salmon gives you about 17-18 grams of protein per 100 grams for only about 100 calories," Michelle shares. Harvard Health adds that "fish like salmon are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health."

Plant-Based Protein Champions: Lentils and Beans

Michelle recommends lentils for those seeking plant-based options. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories.

RELATED:Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Dairy Protein Powerhouses: Greek Yogurt and Cottage Cheese

Michelle swears by plain Greek yogurt and cottage cheese. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients."

Quick Protein Solutions: Edamame and Canned Tuna

"Edamame is perfect for quick snacks or salad toppers," Michelle suggests. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories.

Smart Supplementation: Whey Protein

While not technically a whole food, Michelle includes whey protein in her recommendations. "It helps me increase my protein intake, supports workout recovery, and serves as a healthy snack between meals," she explains. A typical serving provides 35 grams of protein for about 150 calories.

RELATED:Woman Drops 22 Pounds Using This 10-Minute Morning Walk Strategy

Balancing Your Protein Sources

Harvard Health says that "for optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources." This balanced approach ensures you get all essential amino acids while maintaining a healthy, sustainable diet that supports your weight loss goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

She Lost 40 Pounds at 61 by Reverse Dieting

Ilene_Block silverandstrong
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Weight loss in your 50s and 60s may seem impossible – but it’s not. According to one expert, you may even be able to shed pounds by doubling your calorie intake. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 and overweight, I went from eating 1,000 calories a day to over 2,000 in six month,s and here’s what happened,” she writes. “I lost 40 lbs!” she reveals in the post. “A reverse diet is the process of gradually increasing your calories over time to repair your metabolism. Here’s how you do it,” she says.

Assess Your Starting Point

First, assess your starting point. The first thing to do is track current intake. “Log everything you eat for a few days to confirm you’re consuming 1,000 calories,” says Ilene. Next, establish maintenance needs. “Use a calculator or consult a coach to estimate your true maintenance calories.”

RELATED:20 Superfoods for People Over 50

Set Your Goals

Next, set your goals, starting with shifting your focus to building muscle. “Weight training will help ensure that the additional calories you are eating are used for muscle growth and repair rather than fat storage,” she writes. Also, accept temporary weight fluctuations. “A slight weight increase is normal and doesn’t mean fat gain. If you’re eating more, especially carbs, your body will retain a certain amount of water,” she says.

Increase Calories Gradually

Next, she recommends increasing calories gradually. “Start with +5-10% per week,” she writes. “Add 50–100 calories to your daily intake each week, focusing on nutrient-dense foods.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Prioritize Macronutrients

Another essential thing to do is prioritize macronutrients.

Protein: “Aim for 1g per pound of goal body weight,” she suggests.

Carbs: “Gradually increase carbs to fuel workouts and promote recovery (this should be the remainder of your calories,” she says.

Fats: “Maintain healthy fat intake (20-30% of total calories),” she adds.

Monitor Progress and Adjust

And monitor progress and make adjustments. “Track Your Metrics: Monitor your weight and measurements (chest, waist, hips, thigh), and how you feel (energy, sleep, mood),” she writes. “If no significant weight gain occurs, increase calories again the following week.”

Incorporate Resistance Training

Next comes exercise, which she recommends resistance training. “Lift heavy weights 3-5 times per week to maximize muscle growth and metabolic adaptation,” she says. Also, avoid excess cardio. “Too much cardio can counteract calorie increases by burning through them.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Transition to Maintenance

Now it’s time to transition to maintenance. “Once you reach 2,000 calories (or your calculated maintenance level), stay consistent (and be patient to get here). You should be experiencing improved energy and the freedom to eat more without gaining weight,” she writes.

Do a Cut to Lose Body Fat

Lastly, it’s time to do a cut to lose body fat. “After being in maintenance for several months, if you want to lose body fat, you can now do a traditional diet (where you are in a caloric deficit) and lose fat while maintaining your muscle mass,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Coach Lost 90 Lbs by Fixing These 10 Things

Brooke Ralphs brookeralphsfit
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight? You may be in denial about a few key truths, says an expert. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. In a new post, she reveals a few key revelations that enabled her to lose weight finally. “I went from 225lbs to 135lbs naturally, but only after I was brutally honest with myself about these things,” she writes.

Her Actual Weight

The first truth she had to confront? “What I weighed,” she said. “Hiding from the scale wasn't helping me. I realized I could only change what I could face. So I decided to face it over and over again and detach moral value to it.”

How Much She Was Exercising

The second truth she had to face? “How much I was moving my body and willing to move my body. I had to be honest with myself that I said I worked out 5x a week but in reality it was 2. (I'd try for 5 at the beginning and couldn't do it)” she writes.

She Was Eating Her Feelings

Another truth was the reason why she was eating and that “a huge reason I gained weight was because I ate my feelings,” she said. “I had to be honest about why I turned to food and had to start expressing my feelings and work on them in a new way.”

Calories and Tracking Weren’t the Problem

“I had to be honest that calories and tracking weren't the problem and to stop demonizing it,” she continues. “It's not an enemy. Calories are just a measured energy unit and I had to stop seeing it as an enemy but a tool.”

She Had to Try New Things

Truth number five? “If I was going to go somewhere I've never gone (like get to a goal weight and stay there for good) then I had to accept that I'd have to do the thing that I've never done before. Which is stay consistent with something that I could realistically do and enjoy,” she writes.

Losing Weight Takes Time

Another truth? Losing weight doesn’t happen overnight. “Had to face reality that I didn't gain it in 2 weeks so I couldn't lose it that fast either,” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Not Every Day Is Good

She also realized that she wasn’t going to win every day. “Had to be honest with myself that there will be days that don't go the way I wanted and will want to quit,” she said.

There’s No Perfect Time to Start

Next, today is a good day to get started. “Had to realize there's no perfect time to start, a perfect circumstance to workout. A perfect anything,” she said.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

It Wasn’t Always Fun

She also realized that a weight loss journey isn’t always fun. “I had to be honest that I wasn't going to like it at first. Getting out of your comfort zone isn't supposed to be pleasant,” she said.

Food Isn’t the Enemy

And finally, food isn’t the enemy. “I had to be honest that I saw food as the enemy but that I need to make food my best friend that supports me,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Simple Workout Plan to Build Strength at Home

Caroline Idiens carolinescircuits
Copyright carolinescircuits/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you over 40 and trying to lose weight? Getting in shape can be overwhelming. However, it doesn’t have to be. One personal trainer maintains that all you need to do is master five simple exercises. Caroline Idiens is a fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals. In a new post, she reveals a few key moves to help you shape up. “5 exercises you need to do at 40+ to build strength💪🏻add weights as you progress,” she writes.

Squats

The first exercise? Squats. “Squats are a brilliant compound functional move building lower body strength and engaging the core,” she says. “You can do bodyweight squats or use weights/bands. This exercise works quadriceps, glutes, hamstrings, core.”

Lunges

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Next up, another glute buster, lunges, a “functional move,” she explains. “You can do forward, reverse & lateral lunges. This exercise works glutes, hamstrings, quads. Again add weights as needed.”

Push-Ups

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Another exercise that offers a lot of bang for its buck? Push-ups, “a brilliant bodyweight exercise that build upper body strength & engage the core. Modify as needed (e.g incline push-ups against the wall or a chair),” she says. “This exercise works your chest, shoulders, triceps, and core.”

Rows

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Rows, either with body weight or actual weights, as you progress. “Rows strengthen your back, improve your posture. Great functional move. They work the back muscles as well as engaging the arms & shoulders & core for stability,” she says.

Planks

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And last but not least, planks. They are “a great exercise for building upper body & core strength,” she says. “They work your deep core muscles.”

Lift Weights

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“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” Caroline previously wrote for Sheer Luxe. “Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause.”

There Are Lots of Benefits

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“Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight,” she wrote, adding that it “won’t make you bulky,” despite popular misconception. “It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

Science Supports Strength Training for Weight Loss

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According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

She Also Recommends Cardio

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“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

Diet Matters

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And, you can’t out-exercise a bad diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

Here Is What She Eats in a Day

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Caroline starts her day with tea, coffee, and a banana. Then, after her 9 am workout class, she has breakfast, usually scrambled egg and avocado on sourdough. For lunc,h she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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