Breakfast is a very important meal—it can stave off cravings and provide the fuel you need to power through your day. Yet many have trouble finding the right meal to start their day with. What we recommend for those following diets and Weight Management Programs are high-protein and high-fiber breakfasts to satisfy hunger and promote healthy digestion. These choices are excellent for those trying to eliminate belly fat, lose inches and burn calories.

A high-protein breakfast will fill you up and shift your appetite into neutral territory—meaning you should be full until lunch. An excellent choice is eggs, whether they’re served up hard-boiled or in an omelet, scramble, frittata or breakfast burrito (with whole wheat tortillas, of course). Eggs are one of the few foods that are considered a complete protein, which means that they contain all of the nine essential amino acids our bodies need to function properly on a daily basis. In addition, eggs are a Lean protein, which is essential for increasing Lean Muscle Mass in our bodies or holding on to the muscle we do have. The greater our lean muscle mass, the more calories our bodies burn, making lean protein key for weight loss. Throw some fiber into the mix, such as veggies or whole wheat toast, and you’ll be fueled up for hours on end.

If you’re not a fan of eggs or are a vegetarian, try fiber-rich steel cut oatmeal. Top it with some antioxidant-rich berries or some walnuts or slivered almonds to get your omega-3 fatty acid fix. The fiber will also fill you up and keep your digestive system busy.

When you don’t get enough protein or fiber in your day, your blood sugar levels can dip and you may find yourself reaching for high-calorie or sugar-laden snacks that cause weight gain. By eating a protein- and fiber-rich breakfast, you’ll start your day off feeling full rather than hungry.

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