Many of the most popular breakfast foods are either loaded with refined carbs (bagels, donuts) or packed with fat, particularly saturated fat (bacon, egg and cheese biscuit sandwich). While those breakfast choices might taste great first thing in the morning, they do not set us up for success the rest of the day. Read on to learn why I recommend a high protein breakfast instead (hint: it has so many benefits, including helping with weight loss).

Stay full longer = lose weight

A high protein breakfast will help you feel full and stay full longer. After you eat a high-protein meal, hunger hormones decrease and satiety hormones that make you feel full increase. This means you’re less likely to feel hungry and overeat or snack unnecessarily, which can make it easier to lose weight.

Get weekly meal plans that include high protein breakfasts with The WLT Warriors Program

Keep blood sugar steady

If you plan your breakfast to be high protein and also lower in carbs, it can help to keep your blood sugar steady. So you’re less likely to have a sugar crash mid-morning or early afternoon (and less likely to hit the vending machine). Avoid the sluggishness, the headaches, and the temptations by having a balanced breakfast that’s high in protein and low in refined carbs.

Balance out your daily protein

Most Americans tend to get the bulk of their protein at dinner. Since your body is constantly using protein to make and maintain lean muscle, getting one big spike of protein is not ideal. If you enjoy a high protein meal in the morning, you’re helping to spread out your protein during the day, making sure your body has what it needs to build muscle optimally.

Make sure you eat a healthy high protein breakfast in the morning. Every WLT Warrior gets access to a new meal plan — with balanced, healthy, and delicious high protein breakfasts — every week! Find out more by clicking here.

What should I eat for breakfast?

Current research supports breakfasts that have at least 20 grams of protein. Of course, you can (and should) include carbs and healthy fats too. Opt for whole grain carbs like oats or 100% whole wheat bread. Make sure you include fruits or veggies too for added fiber. Add healthy fats like avocado, olive oil, and nuts and seeds for added nutrition and flavor.

Not sure where to start? Try out some of the high protein breakfast recipes below.

Want more high protein breakfast recipes? Check out the WLT Warriors Program. You get a new meal plan every week, yes, every week, with tasty high protein breakfast recipes and much more!

Learn More about the WLT Warriors Program