We like variety in our lunches, snacks and dinners. But breakfast? It seems like most of us are happy eating just about the same thing every day.
That makes sense. Mornings are busy, and a familiar breakfast is one less decision to make.
So how can we use that to our advantage?
Improve the breakfast you already repeat, and that change becomes part of your routine.
A 2013 study by Leidy and colleagues compared two 350-calorie breakfasts in 20 young women who usually skipped breakfast. One had 35 grams of protein; the other had 13 grams.
After the higher-protein breakfast, participants felt fuller and ate about 22% fewer calories from evening snacks—roughly 135 fewer snack calories, on average.
You don’t have to give up carbohydrates. Try replacing part of your usual breakfast with protein.
Here are six swaps that could help increase protein without increasing breakfast calories, depending on your portions and the products you choose:
1. Cereal with Greek yogurt.
Use plain Greek yogurt as the base, replacing some of your cereal rather than adding yogurt to a full bowl.
2. Half a bagel with eggs.
Keep half the bagel and replace the other half with eggs or egg whites.
3. Toast with cottage cheese.
Replace some of your toast and jam with cottage cheese. Keep a slice of toast if you enjoy it.
4. Oatmeal with Greek yogurt.
Make a smaller serving of oatmeal and have plain Greek yogurt alongside it or stirred in after cooking.
5. A waffle with Greek yogurt and berries.
Replace some of the waffles and syrup with plain Greek yogurt and berries.
6. Eggs with part of your muffin.
Have a smaller portion of muffin and use eggs or egg whites to replace the rest.
The idea is to replace, not simply add. Check portions and labels if you’re aiming to keep calories about the same.
Pick one swap you’d happily repeat. Then notice how satisfied you feel through the afternoon and evening.
James Pratt