Want some healthy breakfast ideas that will keep you full so you won’t gain weight?

When it comes to maintaining healthy habits, how you spend your morning matters. After all, the morning sets the tone for the rest of the day. Starting your day with one simple healthy habit can set in motion a cascade of other healthy habits throughout the day.

Personal trainers specializing in weight loss agree that there’s one habit in particular that many people who never gain weight often start their day doing, and it’s one they recommend to everyone trying to avoid unhealthy weight gain.

Healthy Breakfast Ideas Include Protein

Natalya Vasquez, CPT, a certified personal trainer, health coach and founder of Bridal Bootcamp San Diego, says that when it comes to avoiding weight gain, the best morning habit anyone can do is eat a breakfast high in protein.

“Eating a nutritious breakfast that’s high in protein can curb cravings and help keep you satisfied for longer periods. Protein helps to satiate you, so if you frontload your day with nutrients, you’re less likely to pick at the office donuts or go through a drive-thru for a muffin,” she explains.


Personal trainer and OHM Fitness Director of Wellness Jason Sani, CPT, agrees:

• Your first meal sets the tone for your blood sugar and energy, which is related to willpower and decision-making.

• Sani recommends eating a breakfast that has a combination of protein, fiber and healthy fats.

• That way, you’re sure to stay full for longer, which will reduce the likelihood of overeating later in the day.

• Sani says that some examples of what this can look like include oatmeal with nuts and fruit, Greek yogurt with berries and seeds or eggs with whole grain toast and avocado.

• Additionally, staying hydrated and starting the day with a glass of water can also support a healthy metabolism and help manage appetite.

Scientific research shows a connection between eating breakfast and avoiding weight gain. This is because, as both Vasquez and Sani have said, if you eat a nutritious breakfast in the morning, you’re less likely to reach for unhealthy snacks or eat bigger meal portions later in the day.

Click here to read more about healthy breakfast ideas.