5. High-Protein Oatmeal with Cinnamon
“Pop whole grain, nutrient, and fiber-rich oatmeal in the microwave, and in minutes, you’ll have the base of a hot meal that provides satisfaction and long-lasting energy to start your day,” The Nutrition Twins tell us.
If you’re a fan of oats, you’re in luck, because research shows this healthy breakfast food can help you lose weight and control your blood sugar. For the ultimate weight-loss breakfast, The Nutrition Twins suggest adding a protein source such as protein powder, cottage cheese, milk powder, Greek yogurt, or even egg whites to lengthen the energy-boosting effects of the oats and keep you fuller for a longer period of time. “You’ll prevent energy peaks and crashes and the subsequent sugar cravings and overeating that result when you only give your body carbs and your body needs a quick pick-me-up,” they add.
And lastly, include some cinnamon in your oats, which provides natural sweetness without the excess calories. According to research, cinnamon has also been associated with weight loss and reduced belly fat, so you know this breakfast is a clear winner.
To whip up this cinnamon banana belly fat-burning oatmeal, you’ll need:
- ½ cup oats
- ½ cup nonfat milk
- ½ small banana, mashed
- ½ teaspoon ground cinnamon
- ⅓ cup nonfat cottage cheese
- 1 egg white
6. Yogurt Parfait
Toby Amidor, MS, RD, CDN, FAND award-winning nutrition expert and Wall Street Journal best-selling author of Up Your Veggies: Flexitarian Recipes for the Whole Family, says one of her go-to breakfast ideas for weight loss is a refreshing yogurt parfait, specifically her strawberry-kiwi yogurt parfait.
“Numerous studies show that yogurt can be part of a healthy weight loss plan,” she tells us. “A recently published study concluded that among women with less healthy diets, yogurt consumption was associated with lower postpartum obesity risk. The study also found a link between those who ate more yogurt and cheese with less postpartum weight retention, and women who were sedentary or had a low-quality diet, eating more yogurt was associated with a lower risk of postpartum obesity.”
For Amidor’s strawberry-kiwi yogurt parfait, you’ll need:
- 1 (32-ounce) container of nonfat vanilla Greek yogurt
- 1 cup (about 8 large) strawberries, hulled and diced
- 2 kiwis, peeled and diced
- ½ cup almonds, chopped
- ¼ cup freshly squeezed or 100% orange juice