Starting your day off with a healthy breakfast is a helpful tool for many people looking to control their weight.
Although breakfast isn’t essential, many people prefer starting the day with some healthy food.
So, if you’re looking for ways to make better choices for your morning meal and possibly lose some weight too, just keep these four tips below in mind each day and the next time you go shopping at the store.
Protein is a helpful component of a healthy breakfast even if you’re not looking to lose weight or build lean muscle (which it helps dramatically with).
Choose a lean source of protein that you enjoy.
Here are nutrient-dense protein options you could enjoy as part of a healthy breakfast:
The grams of protein you eat can also add up quickly, so aim to get in around 15-25 grams of protein for the most filling benefits.
Not into bacon or eggs? Add any of these protein sources to your morning meal that don’t contain meat, dairy, or eggs if you’d like more ideas to make a healthy breakfast.
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Fiber does many things in your body, but one of the most beneficial things it does is keep you full and satisfied without adding calories to your meals.
Fiber feeds the good bacteria in your digestive tract helping to keep your microbiome in check.
Having at least 5-8 grams of fiber at breakfast is a great place to start if you’re just beginning to add more fiber to your day, but don’t be afraid to go upwards to 10-15 grams if your body can handle it.
It’s easier to pack more fiber into your meal than you might think, too. A 1/3 cup of oatmeal has 6 grams of fiber, 1 cup of blueberries has 7 grams, and 1 tablespoon of ground flax has 4 grams. An apple has 4 grams of fiber and a plant-based protein powder, such as hemp protein, may also contain fiber in it too, even up to 12 grams per scoop in some varieties!
You need at least 25-30 grams of fiber per day for optimal health, but you don’t want to get all those grams of fiber in at one meal.
So take it slowly when you add more fiber to your morning meal to be sure that you don’t experience any uncomfortable levels of bloating.
3. Don’t Forget to Eat Something Fresh
If you’re used to just eating a bowl of oatmeal or some eggs each morning, consider having something fresh like some berries, an apple, or even some greens with your morning meal.
Fresh foods are also important components when it comes to building a healthy breakfast and can also help you feel more energized along with help you lose weight.
Produce is full of vitamins, minerals, amino acids, fiber, and water that will help energize and hydrate you first thing each day. It’s also one of the most important things you can add to your diet.
Want some healthy breakfast recipe ideas? Here are some tasty options to get you started!
4. Fear Not, Have a Little Fat
A healthy breakfast doesn’t mean a fat-free one, so be sure to add a little fat from some ground flax, chia seeds, avocado, coconut, or even some eggs if you eat them.
A little fat at breakfast won’t cause you to gain weight, but because it is more calorie-dense, you don’t want to eat too much.
Even options like plain peanut or almond butter can provide some healthy fats, protein, and they’ll also supply your body with vitamins and minerals that you won’t get from fatty packaged foods or fast food options.
What’s your take on these tips for a healthier breakfast? Have anything else you’d like to share? Let me know in the comments below!
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Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.
Every serving of Pulse contains 15.1 grams of active ingredients that have been shown to be safe and effective in peer-reviewed scientific research.
Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.
Pulse contains no harsh stimulants that wind you up and burn you out. Instead, it contains a 1:1 ratio of caffeine and L-theanine, which produces a smooth energy rush and comfortable comedown.
We carefully examined 508 pages of scientific research to find out exactly what should and shouldn’t be in a pre-workout drink.
Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.
While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
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Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
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