This super-healthy breakfast will help you satisfy your hunger and lose weight

What should breakfast be like

For those who are always on the move, it is important to find a breakfast that is not only convenient but also filling, providing focus and productivity throughout the morning.

According to Professor Franklin Joseph from the weight loss clinic, a balanced breakfast that combines protein- and fiber-rich ingredients with low glycemic index (GI) foods is especially beneficial for those who need energy throughout a demanding workday.

Breakfast is vital for satisfying hunger and maintaining stable energy levels, especially for those who have to wait until lunch to eat again.

Foods high in protein and fiber help regulate hunger hormones and stabilize blood sugar levels, reducing the likelihood of unhealthy snacking or overeating later. This is particularly important for office workers who often face long breaks between meals.

Professor Joseph emphasized the importance of low GI foods, such as berries and seeds, for sustained energy throughout the day.

Breakfast example

Here's what you'll need for a powerful 355-calorie breakfast:

• 3/4 cup of plain non-fat Greek yogurt: 100 calories, 18 g of protein
• 3 large egg whites: 51 calories, 11 g of protein
• 1/2 avocado: 120 calories, 3 g of fiber
• 1/2 cup of spinach: 4 calories, 0.5 g of fiber
• 1 small whole grain tortilla: 70 calories, 2 g of fiber, and 4 g of protein

Overall, you’ll get approximately 355 calories, 25 g of protein, and 8.5 g of fiber.

To prepare, start by mixing the egg whites with the spinach. Warm the tortilla, then spread it with Greek yogurt.

Layer the egg and spinach mixture, add avocado slices and a bit of salsa, and roll it all up into a convenient wrap.

The nutrition expert added that this balanced meal not only satisfies hunger but is also easy to prepare the night before. It’s perfect for taking to work.

Starting your day with this high-protein, high-fiber breakfast helps keep you full and energized until lunch, supports your weight loss goals, prevents overeating, and maintains stable energy levels.

Earlier, the coach named the foods you should eat for breakfast to lose weight.

We also wrote about what happens to the body if you eat apples every day.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.