When you work full-time, mornings are always busy and rushed. So what do you do about breakfast when you want to lose weight, but are also hungry and rushed in the mornings? If you’re looking for a quick and easy breakfast for weight loss, this post is for you.

Before I started my health journey I would reach for the quickest breakfast that took no time to make. Cereal. Literally dump and pour, could it be any easier? Ha! I love me some cereal but as I learned more about nutrition I learned cereal is actually a carb and sugar calorie bomb. I knew I had to make a change.

If you’re confused on what you should be eating, to get started, download my bonus grocery list at the bottom of this post.

The morning hustle

I first got on the eggs for breakfast train when a friend of mine told me she makes eggs every morning. At the time, I thought, “How on earth does she have time to cook in the mornings? I don’t have time to make breakfast in the mornings, there’s no way I can do that!”

It is actually a very quick breakfast to whip up that you can multitask while cooking. I explain it all in the recipe below.

Fast forward to today where not only do I make my egg breakfast (below) every morning, I also drive to the gym, workout for an hour, drive back, and get ready for my 9-5. Somehow I’ve figured out a way to make it work.

Let me tell ya, it wasn’t easy at first. But now it’s just part of my daily routine and I wouldn’t have it any other way. It’s the best way to start my mornings and give me sustained energy,

You have to ask yourself… Do you want to keep doing what you’ve been doing or do you want to make a change in your life that will set you up to lose weight?

I made a conscious decision to first switch what I was eating to hit my suggested macros each day so that I could have the body I always wanted. So that I could fit into my favorite jeans (and no longer have to unbutton them when sitting down). And, so I could look as fit on the outside as I felt I was on the inside.

I was tired of being “soft.” I was tired of not feeling like the lean machine I knew I could be. I made this change in my breakfast (I eat it every day) and I’ll tell you, I wish I had known about it sooner. It’s been a game changer.

Could your current breakfast be doing more harm than good?

I didn’t know what I was eating before. Cereal, oatmeal, breakfast bars are all touted as “healthy” options but in reality they all spike blood sugar when eaten alone. That blood sugar spike, if done often, over time, is what leads to type 2 diabetes.

Eggs don’t spike your blood sugar. Eggs are protein and fat macros. They keep your blood sugars low and your satiety high.

See the beauty of eggs + egg whites in the AM is that you kick start your day with a hefty portion of lean protein. Protein is your best friend when it comes to weight loss and lean body composition.

Starting your day off on the right foot means starting with a healthy breakfast. In this case, healthy mean a high-protein breakfast for weight loss.

A great way to lose weight is to up your lean protein intake. A diet high in protein leads to higher hunger satiation or a sense of being full. Unfortunately, many packaged fast breakfast options are not high in protein, but rather high in carbs and fat.

As my recipe suggest below, a great way to kickstart your protein intake for the day is with egg whites. A 3/4 cup of egg whites provides 20 grams of protein for 100 calories. However, egg whites don’t typically taste that great by themselves. They actually take on the flavors of other ingredients you pare them with.

I like to add an egg (with the yolk) to my egg whites. With the addition of the whole egg, the overall flavor is much better. Flavor is even better, when you add sweet potatoes or rice (as you’ll see below).

A quick minute on macros….

When following a macro-based nutrition plan, the protein gram goal tends to be the hardest to hit for most people without supplementing with protein powder.

The reason it’s so hard is because when you eat any type of animal protein – eggs, chicken, pork, beef, turkey, fish, etc, there are fats that go along with that serving.

For example, a 93% lean ground beef might have 23 g of protein, but along with those calories you get 8 g of fat. So as you eat more fatty meats, you end up eating more calories to get the same amount of protein.

That’s why eating lean protein is so great. You get the protein without the added calories. When you eat lean, it actually allows you to eat more food throughout the day.

To get your ideal macronutrient intake, get my macros checklist.

Need an easy, quick high-protein breakfast to start your day?

I’ll tell you what not to reach for… cereal. Cereal (and most breakfast bars) are full of carbohydrate and fat macronutrients, which often end up creating a caloric surplus and lead to weight gain. Not to mention usually lack any substantial amount of protein.

If this is all really confusing for you, the best way to start healthy eating is to download a clean eating grocery list. This list is great because it’s done for you and you can add it right to your iPhone notes. Scroll to the bottom of this post now and grab it before you forget!

This easy breakfast for weight loss is perfect for those who want build a lean, toned body.

If you’re like me and workout in the morning, that means even less time to make breakfast. Or maybe you’re not a morning person, hitting snooze on your alarm multiple times, waking up at the last minute.

No matter what your situation is, your busy mornings need a fast, healthy, fueling breakfast solution, and I’ve got just the recipe.

High Protein Easy Breakfast For Weight Loss

I make this recipe before work every single day. I’ve got it down to a science at this point.

You may find the first time you make this it takes a bit longer. But I’ll tell you, the more you make this breakfast, the faster you’ll get. Which means, more time you’ll save in the mornings.

Save your fun treat meals for the weekends to get your waffle or pancake fix. The weekdays are reserved for fueling, fast, and filling meals.

Here’s what you need

For days when you’re looking for a low-carb, low-calorie option, simply use GG crackers to get your added fiber to fill you up. These are full of fiber and ready to grab and go.

The tools I use every day to cook this breakfast:

Here are a couple variations if you need a bit more calories from healthy carbs:

For days when you need a bit more fuel (especially after a hard workout) try the egg + egg whites and spinach with added purple sweet potato, white sweet potato, brown rice, or avocado (pictures below). This will boost the flavor, as well as add a healthy dose of carbs or fat depending on what you need that day.

Check out this post for more high fiber complex carbohydrates.

A couple tips

If you workout in the morning:

To help you save time during the workweek, batch cook any carbohydrates that you would eat in the morning to keep them on hand to put into your egg base.  

If you’re not currently working out in the mornings (or at all):

I would recommend you skip the carbs in the morning and instead opt for either an additional egg or a healthy fat such as 25-50 g of avocado or raw almonds on the side whatever floats your boat to keep you feeling full.  Watch your fat intake and keep it to less than 50 grams.  

Lastly after you have tried this recipe I would absolutely love to get your feedback, comment below I’d love to hear from you!