For those looking to lose weight, hitting your goals starts in the kitchen. And research suggests that not skipping breakfast (and making it the biggest meal of the day) is associated with a lower BMI. But the most important thing is that your morning meal be satisfying, says Frances Largeman-Roth, R.D.N., author of Eating in Color. These recipes do just that, all while including fiber (at least 5 grams), protein, and healthy fats. Dig in!
Avocado Egg Boat Bake
Say hello to the weight-loss breakfast of champions. Eggs provide protein and essential nutrients, sure, but the real star here is the avocado. Not only is it filled with vitamins, but it also has omega-3 fatty acids that have been shown to help suppress appetite, since mono- and poly-unsaturated fats (AKA the good fats) promote satiety. They also help boost your metabolism, and the oleic acid found in the green fruit is a type of omega-9 fatty acid — meaning it may reduce hunger and decrease the number of calories you take in at your next meal. Another incentive to dig in: the American Heart Association says eating an avocado a day may keep the bad cholesterol away.
Get the recipe at Nutritious Life.