The Best High-Protein Breakfast for Weight Loss, Recommended by Dietitians

Include Lean Protein (but Not Just Eggs!)

You may think of eggs when adding protein to your breakfast, but plant-based protein items are also good. Beans, legumes, whole grains, nuts, and seeds add protein, fiber, and antioxidants to breakfast.

Focus on Fiber

Breakfast with fiber and protein has double the filling power. Fiber slows digestion, preventing stomach rumbling an hour after eating, and helps control blood sugar. 

Keep It Low in Added Sugar

Since muffins, doughnuts, and other pastries are so handy, it's easy to eat more sugar than protein in the morning. According to a 2021 Frontiers in Nutrition study, muffins and pastries are two of the biggest sources of added sugar in Americans' diets. 

The Best High-Protein Breakfast for Weight Loss


Eggs provide cheap, high-quality protein and are easy to cook. Eggs for breakfast satisfied people more than cereal, which helped them eat less at the next meal, according to a 2020 study in The International Journal of Environmental Research and Public Health. 


beans into your breakfast routine today. Bean eating increases weight loss, according to a 2022 Journal of the Academy of Nutrition and Dietetics study. 

Brown Rice 

This flavorful breakfast uses brown rice instead of oats, a popular whole-grain breakfast choice. Brown rice is good for weight loss because it has more fiber than white rice, claims Indianapolis-based One Pot Wellness' Wan Na Chun, M.P.H., RD, CPT.


Filling your plate with vegetables provides volume without calories when dieting. Vegetables aid weight loss, according to research. Nutrients found in 2018 that those who ate veggies were less likely to acquire weight after four years.

The Verdict “It’s a common misconception that you have to eat super-small portions and/or sacrifice flavor from the foods you love to lose weight,” says

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