6 Best Breakfast Foods for Losing Weight and Gaining Muscle

A well-balanced morning meal is a vital day starter for people seeking to lose extra pounds and build more lean muscle. However, to be able to achieve both at the same time, you need to have a high-protein but low-calorie breakfast diet.

Here are six breakfast foods to consider.

Cottage Cheese

Cottage cheese contains high calcium content and casein, which is a slow-digesting protein that promotes feelings of fullness. The protein also provides amino acids for muscle growth. Moreover, cottage cheese has a mild flavor that can go well with sliced fruit toppings or vegetable smoothies as a breakfast meal or snack.

Whole Grain Toast with Avocado

Whole-grain bread is an excellent source of complex carbohydrates that are cram-full of fibers. Avocados, on the other hand, have unsaturated healthy fats. The complex carbohydrates digest slowly and keep you full and energized for early morning workouts.

One way of preparing this meal is spreading mashed avocados on whole-grain toast and sprinkling some salt or black pepper on top.

Boiled Eggs

Eggs have high-quality proteins and contain all the essential amino acids for muscle growth. The high protein helps to control appetite and regulate calorie intake. Having boiled or poached eggs for breakfast is better for weight loss since they don’t have any added fat from butter or cooking oils.

Greek Yogurt

Greek yogurt comprises of probiotics that contribute to gut health and improved metabolism. It’s also protein-rich and low in sugar, which helps to build muscle and keep you full for longer. You can use Greek yogurt as a base for smoothies or take it with fruit slices and nuts as a morning snack.


The soluble fiber in oats helps to regulate blood sugar and promote fullness. They also have complex carbohydrates that gradually release energy to keep you powered up for morning exercises or fitness training.

Power Breakfast Choices

With breakfast being the most important meal of the day, what you eat determines your dietary habits and needs throughout the day. The protein-rich and fiber-packed daybreak meals will help you lose weight as well as promote muscle gain.

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