A healthy breakfast snack consists of one or two food items and is a good choice for people with busy mornings. A healthy breakfast is useful for schoolchildren, college students, office workers and others who have to get up early and still fit in a meal.
The Snack Pack brand from Nabisco is an example of a healthy breakfast snack that provides the ingredients needed for protein, fiber and carbohydrate at little cost.
What snack to eat for breakfast to lose weight
The best breakfasts start with healthy breakfast foods. These foods are the foundation—the building blocks if you will—for the meal that’s about to set the tone for your entire day.
1. Organic Protein Powder
Protein, 2 scoops: 34–48 g
The American Society of Nutrition states that having a breakfast that is high in protein will not only benefit muscle health and support weight loss, but will also leave you feeling satiated and help with glucose regulation. Protein powder is the most versatile and nutrient-dense source of the musclebuilder nutrient, earning it a top spot on our list. Use it to make a high-protein smoothie, add it to oatmeal to amp up the protein count, use it to make a homemade nutrition bar, mix it into pancake mix—the options are truly endless. Want to grab a tub? Luckily, we tested 10 protein powders and found the best one!
2. Wild Salmon
Protein, per 3 oz: 17 g
“The healthy dose of protein and omega-3 healthy fats found in salmon will keep you satisfied and energized all morning long,” says Kristen Carlucci Haase, RDN. “I love smoked salmon and smashed avocado on wholegrain toast, or reheating leftovers of grilled salmon and vegetables for a quick, superfoods-packed start to the day.” Just make sure you avoid the farmed variety if weight loss is your goal. For more weight loss tips, don’t miss these best-ever ways to boost your metabolism.
3. Eggs
Protein, per two large eggs: 12 g
“Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline,” says Martha McKittrick, RD, CDN, CDE. Choline, also found in lean meats, seafood, and collard greens attack the gene mechanism that triggers your body to store fat around your liver.
4. Almond Butter
Protein, per 2 tablespoons: 7–8 g
“Almond butter is high in protein, fiber, antioxidants, and monounsaturated fats,” says McKittrick. “Studies have also shown that people who eat nuts are less likely to become overweight than those who avoid them, likely because it helps you feel fuller, longer.” To reap the benefits at breakfast, McKittrick suggests spreading some nut butter on wholegrain toast or adding a tablespoon to oatmeal or smoothies.
5. Ground Turkey
Protein, per 4 oz: 22 g
If you want to amp up your morning dose of protein, consider adding ground turkey (along with some onions, bell peppers, and mushrooms) to your eggs. The combination is quite tasty and somewhat unexpected, making it a perfect choice for fatigued taste buds. Bonus: The meat is a prime source of DHA omega 3 fatty acids, which have been shown to improve brain function and mood and prevent fat cells from growing, according to a study published by Frontiers in Aging Neuroscience.
6. All-Natural Peanut Butter
Protein, per 2 tablespoons: 7–8 g
While processed peanut butter is filled with sugar and waist-widening oils, the real stuff is made with just two ingredients: peanuts and salt. This legume is filled with heart-healthy monounsaturated fats and genistein, a compound that downregulates fat genes. Nutritionist and personal trainer Kristin Reisinger, MS, RD, CSSD, suggests using the healthy fat in an a.m. smoothie. Take 1 cup of unsweetened almond milk and blend it with 1 scoop of your favorite protein powder, 1/2 banana, and 1 tablespoon of peanut butter.
“This drink is a simple way to start the day with a perfect balance of healthy fats, protein, and carbohydrates to replenish glycogen stores and promote muscle growth, without an overabundance of calories for those seeking weight loss,” says Reisinger.