This breakfast combo helps control hunger and lose weight: Quick and easy recipe
The best high-protein breakfast for weight loss
Breakfast with egg, rice, and spinach can be a good option for weight loss. A proper combination of protein, fiber, and slow carbohydrates may help keep you full for longer and reduce cravings for snacks, according to Eating Well.
Breakfast with egg, rice, and spinach
Ingredients:
- 1 egg
- 70 g dry brown rice
- 30–40 g dry black rice
- 120 g black beans (cooked or canned)
- 1 large handful of spinach
- 6–8 cherry tomatoes
- 1 garlic clove
- 1 tsp olive oil
- salt, black pepper
For the sauce:
- 1–2 tsp hot sauce
- 1 tsp tomato paste
- a few drops of lemon juice
- a pinch of paprika
Cooking method:
Cook the brown rice and beans for about 25–30 minutes. Cut cherry tomatoes in half, finely chop the garlic, and rinse the spinach.
Heat oil in a pan, add garlic, beans, spinach, and tomatoes. Add the cooked rice, mix well, and season with salt and pepper.
In a separate pan, cook the egg so the white is set while keeping the yolk runny if desired.
To serve:
- Place rice with beans and vegetables on a plate
- Top with the egg
- Drizzle with spicy sauce
Breakfast with egg, rice, and spinach (photo: Eating Well)
Why this breakfast is healthy
Contains protein-rich eggs
Eggs are not only quick to prepare but are also a good source of affordable, high-quality protein.
Adding eggs to meals improves satiety, which may reduce overall energy intake and lower the risk of overeating shortly after eating.
Includes whole-grain brown rice
Brown rice is also great for weight loss because it contains more fiber than white rice. This combination may help maintain fullness throughout the day and prevent overeating.
Like other whole grains, this type of rice may support weight loss.
Low-carb non-starchy vegetables
When trying to lose weight, increasing the amount of non-starchy vegetables on your plate adds volume to meals without extra calories.
How to choose a healthy breakfast
Include lean protein
Beans, legumes, whole grains, nuts, and seeds can provide your breakfast with more protein, as well as other nutrients such as fiber and antioxidants.
Protein promotes weight loss by improving satiety after meals.
In addition, regular protein intake may help maintain stable blood sugar levels, which can reduce cravings and prevent overeating later in the day.
Focus on fiber
Combining fiber with protein at breakfast doubles the feeling of fullness. Fiber slows digestion and helps control blood sugar levels. In addition, some types of fiber feed beneficial gut bacteria, supporting a healthy and diverse microbiome that may contribute to weight loss.
Keep added sugar low
Too often, people eat a lot of sugar in the morning instead of protein, because sweet breakfast options such as muffins, donuts, and pastries are popular and convenient.
When choosing breakfast foods, check the nutrition label for added sugar. Keep in mind that most people should consume no more than 6 teaspoons (about 25 g) of sugar per day for women and 9 teaspoons (about 37 g) per day for men.
