Healthy breakfast recipes for fat loss _ eat this not that

Stop! Put down the bread, and step away from the toaster. Large green apple calories It’s time to make a change to your morning meal—one that practically guarantees you’ll lose weight.

In a recent study of overweight young adults, those who ate a breakfast comprised of 350 calories and 35 grams of protein (about what you’d find in six eggs), consumed 26 percent fewer calories at lunch than their counterparts who consumed a calorically identical meal with less protein.


Large honeycrisp apple nutrition What makes protein so filling? As it digests, levels of the gut hormone peptide YY increase, sending a signal to the brain that you’ve eaten your fill. Medium apple nutrition Protein also slows down the absorption of carbohydrates, which helps keep blood sugar levels even keeled. Medium green apple calories Not only does this reduce hunger, it wards off fat storage, improving overall body composition.

Though getting 35 grams of protein can be tough, it is possible—and you can still reap many of the same weight loss benefits by hitting the 25-gram mark. Nutrition apple Read on to discover six mouthwatering meals that deliver exactly what your body needs for breakfast: BLACK BEAN SOUTHWEST OMELET

You’ll Need: Eggs, black beans, grilled chicken, spinach, salsa

Nutrition: 353 calories, 11 g fat (3 g saturated), 388 mg sodium, 25 g carbs, 6.2 g fiber, 2.5 g sugar

Crack and whisk two eggs and cook in a pan or skillet. Nutrition applebee’s When the surface of the eggs begin to thicken and no visible liquid remains, add 3 tablespoons black beans, two ounces of pre-grilled chicken and ? cup of spinach. Nutrition data apple Fold the omelet in half and allow it to finish cooking. Nutrition facts about apples Serve immediately with a small scoop of salsa. Nutrition facts apple Eat This! Tip

To reap the most flab-incinerating benefits, be sure to consume the entire egg—not just the whites. Nutrition facts apples The yellow is filled with choline, a nutrient that been proven to reduce body fat and BMI. Nutrition facts for an apple To discover additional ways to scorch away your belly, check out these 10 Daily Habits that Blast Belly Fat! APPLE CINNAMON YOGURT PARFAIT

You’ll Need: Fage 2% Yogurt, an apple, walnuts, cinnamon, honey

Nutrition: 385 calories, 20 g fat (4 g saturated) 66 mg sodium, 27 g carbs, 5 g fiber, 21 g sugar

In a bowl, combine 7-ounces of Fage 2% Yogurt, with half a chopped apple and an ounce of chopped walnuts. Nutrition facts for apple Top the parfait with a dusting of cinnamon (one of the Healthiest Spices on the Planet) and a drizzle of honey. Nutrition facts granny smith apple BERRY PROTEIN SHAKE

You’ll Need: Water, raw spinach, frozen mixed berries, plain low-fat yogurt, vanilla vegan protein powder

Nutrition: 354 calories, 4.6 g fat (1.2 g saturated) 338 mg sodium, 48 g carbs 14 g fiber, 28 g sugar

Don’t be scared off by this shake’s high sugar count—nearly all of the sweet stuff is coming from the berries, a fruit that’s filled with fat-blocking chemicals called polyphenols. Nutrition facts in apple Here’s how to prepare the drink: In a blender, combine 12-ounces of water with a cup of spinach, two cups of frozen berries, a half-cup of plain low-fat yogurt and a scoop of protein powder. Nutrition facts of an apple Combine until smooth. Nutrition facts of apple Eat This! Tip

No time to whip out the blender? Stock up on some of these Grab and Go Protein Shakes, so you’ll always have something slimming to sip in a pinch. Nutrition facts on apples AVOCADO TOAST WITH COTTAGE CHEESE AND TOMATOES

You’ll Need: Ezekiel bread, low-fat cottage cheese, avocado, tomato, ground pepper

Nutrition: 400 calories, 12 g fat (3.4 g saturated) 700 mg sodium, 51 g carbs, 12 g fiber, 3 g sugar

We told you earlier that toast was a no go, but this isn’t your typical bread-based breakfast. Nutrition for apple Made with protein-filled sprouted grain bread and cottage cheese, this meal provides as much of the muscle-builder as nearly four cups of milk! To prepare this savory dish, lay two bread slices out on a plate, top each one with a quarter-cup of cottage cheese, and sprinkle with pepper. Nutrition in a apple Top the cheese with a few slices of tomato and avocado (about a quarter of the fruit), then season with another dusting of pepper. Nutrition in an apple BREAKFAST BENTO BOX

You’ll Need: Hard boiled eggs, string cheese, almonds, grapes

Nutrition: 400 calories, 29 g fat (7 g saturated) 344 mg sodium, 15.6 g carbs, 4 g fiber, 9 g sugar

If you’re typically not too hungry for breakfast, a bento box is a great option. Nutrition in green apple Since everything is meant eaten cold, it allows you to slowly pick and graze throughout the morning, as small bouts of hunger strike. Nutrition info for apple Simply pack up two hard boiled eggs, a string cheese (one of these 50 Best Snacks for Weight Loss), an ounce of almonds and a half-cup of grapes to hit the nutritional mark. Nutrition of an apple Eat This! Tip

Not a fan of almonds? No problem! All nuts are a great source of protein and they each provide different health benefits and fat-fighting properties. Nutrition of apple Check out these other healthy nut varieties to find a suitable swap. Nutritional value of an apple PUMPKIN PIE SMOOTHIE

You’ll Need: 1% milk, vanilla protein powder, pureed pumpkin, walnuts, cinnamon

Nutrition: 390 calories, 9.4 g fat (3.4 g saturated fat) 295 mg sodium, 44 g carbs, 8 g fiber, 27 g sugar

Skip the pumpkin spice latte and whip up this filling fall-inspired smoothie instead. Nutritional value of apple cider vinegar In a blender, combine 12-ounces of 1% milk with a scoop of vanilla protein powder, ? cup of pureed pumpkin, one tablespoon of walnuts and one teaspoon of cinnamon. Nutritional value of apple juice Combine until smooth.

FOR 150+ recipes that flatten your belly fast—made with the foods you love—buy the brand-new book from Abs Diet creator David Zinczenko that’s already topping the Amazon charts: Zero Belly Cookbook!

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