Realistically, you can eat whatever you’d like for breakfast and still lose weight. As long as you’re in a caloric deficit, you will lose weight. Practically, however, I find it best to stick to more satiating, high protein foods for breakfast, which will fill you up longer and set your day up for success.

It’s a lot tougher to curb the office goodies when you’re starving mid morning. Generally, I ask clients to prepare meals with at least 30g of protein, but you can go higher if you’d like.

1. Omelette is a High Protein Breakfast:

1 cup of egg whites, 2 whole eggs, bell peppers, mushrooms, spinach, and tomatoes are high protein beakfast and my favourite too. You can choose whatever vegetables you’d like best, however. Don’t sweat the calories in your vegetables, since they’re negligible compared to other omelette fillers.

Go easy on added cheese and butter in the pan, as these can turn a 300-400 calorie meal into a 600-700 calorie meal quickly.

2. Protein Cereal/Oats a High Protein Breakfast

Make a 30g protein shake and add it as the base of your cereal or oats for a quick breakfast. I’d also add a source of fats to this meal, like 10 almonds or 2 tbsp of nut butter for a more complete meal.

3. Steak & Eggs are High Protein Breakfast

6oz sirloin and 2 eggs, with sautéed vegetables is a great, high satiety meal that will definitely carry you over to lunch. It’s a shame we forget that we can eat whatever foods we’d like for breakfast! It doesn’t have to be your traditional bagel, cereal, or toast.

4. Protein Smoothie is a High Protein Breakfast

30g of protein from protein powder, frozen spinach, 2 tbsp hemp hearts, 1 cup berries and unsweetened almond milk is a great option for those who have a tough time eating breakfast. Smoothies are pre-digested for you, so they’re not super heavy to digest relative to other options.

5. Protein Pancakes is a High Protein Breakfast

1 scoop protein powder, 2 whole eggs, and a teaspoon of baking soda makes a great start to your pancake batter and a high protein beakfast . If you’d like to spice it up some more you can add a very ripe banana, oats, cinnamon or apple sauce. I personally defrost a cup of frozen berries to go on top of my pancakes, as a healthier alternative to syrups and other pancake toppers.