It’s no secret that breakfast is considered the most important meal of the day. However, just eating breakfast isn’t always enough to achieve the weight-loss and health benefits you want. What you eat at breakfast sets the tone for how you feel and how much energy you have throughout the day. Though common breakfast choices like muffins, cereals, bagels or pastries seem convenient, they are packed with sodium, sugar, unhealthy fat and calories.

Simple changes to your morning meal can have a positive impact on your health and weight-loss results! Opt for low-sugar, high-protein options and reach for unrefined starches, which will give you more sustained energy. By adding things like fruit, eggs, oats and unflavored Greek yogurt to your breakfast regimen, you can stay satisfied longer and avoid plan deviations later in the day. Here are some of our favorite healthy, high-protein breakfast choices!

Yogurt and Oats

Don’t fall into the yogurt trap! Many yogurt selections are packed with sugar and contain very little nutritional value; however plain Greek yogurt is different. In a single serving, plain Greek yogurt contains around 15 grams of protein and very little fat and carbohydrates. For more flavor, add a dash of vanilla extract and cinnamon or your favorite Thermo-Snacks pudding mix. Experiment with healthy additions like Thermo-Snacks Granola or berries, a topping for your eggs or as a base for salad dressings

Protein Pancakes

Swap your high-carb, high-sugar pancake mix with a healthier, protein-packed version. Mix quick-cooking oats with 2 eggs, a splash of water and 1 teaspoon coconut oil or butter. You can also add flavored protein powder for more protein. Add cinnamon and nutmeg if desired and microwave for 90 seconds. Substitute maple syrup with Greek yogurt flavored with vanilla and maple extract or fruit and you’ve got yourself a healthy, delicious breakfast to keep you full and energized! You can also try our delicious Thermo-Snacks Old Fashioned Stack Pancakes for a protein-packed twist on an old favorite!

Veggie Omelet

Ramp up your protein intake with a delicious omelet! Beat 2 large eggs until frothy. Chop vegetables of your choice. Onions, peppers, spinach, tomatoes and mushrooms make great omelet additions. Sauté the vegetables first in a little olive oil until they’re soft. Then pour in your eggs and continue cooking until the inside is cooked, then flip and serve.

Protein Smoothie

Thermo-Snacks® Shakes and Puddings are creamy and packed with protein and nutrients, so it takes the guesswork out of your smoothie! Add one packet of your favorite flavor to the blender with berries, almond milk, flax seed and ice. Voila, you’ve got a delicious and refreshing morning smoothie! For even more protein, enjoy a Chocolate, Vanilla or Strawberry Thermo-Meals Meal Replacement. Simple and delicious and a great breakfast replacement when in a hurry or traveling.

Egg Muffins

If you love the warm, comforting taste of quiche, these egg muffins make a great alternative with half the fat. Scramble as many eggs as you’d like in a bowl. Add veggies of your choice and stir. Drop mixture into a muffin tin and bake for 30-45 minutes at 350 degrees F, or until a fork comes out clean. These make an easy grab-and-go breakfast choice for busy days!

Egg Avocado Toast

Toast one slice of low-carb, whole wheat bread (15 grams of carbs or less). Cut a ripe avocado in half and remove the pit. Smear 1/4-1/2 of the avocado on your piece of bread. Top with a fried egg or egg white. You can also add veggies like cucumbers, spinach and onion for more flavor. This versatile breakfast is packed with flavor and “healthy fat.” Need more healthy fat? Don’t forget to start your day with Omega-Slim Essential Fatty Acids!

Break the Fast

Simple changes to your morning meal can have positive benefits on your weight loss, health and energy. Many of the options listed above can be prepared ahead of time, so whenever you’re in a pinch, you will have a quick-and-easy breakfast item right at your fingertips! Don’t skip breakfast! Break the fast, eat within 45 minutes of getting out of bed and start your day with a revved metabolism for optimal weight-loss results.