Danny Kim for TIME

Put down the bread, and step away from the toaster. It’s time to make a change to your morning meal—one that may even help you lose weight.

In a recent study of overweight young adults, those who ate a breakfast comprised of 350 calories and 35 grams of protein (about what you’d find in six eggs), consumed 26 percent fewer calories at lunch than their counterparts who consumed a calorically identical meal with less protein. What makes protein so filling? As it digests, levels of the gut hormone peptide YY increase, sending a signal to the brain that you’ve eaten your fill. Protein also slows down the absorption of carbohydrates, which helps keep blood sugar levels even. Not only does this reduce hunger, it wards off fat storage, improving overall body composition.

Eat This, Not That!: 56 Best Smoothie Recipes for Weight Loss

Though getting 35 grams of protein can be tough, it is possible—and you can still reap many of the same weight loss benefits by hitting the 25-gram mark. Read on to discover six mouthwatering meals that deliver exactly what your body needs for breakfast:

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