If you want to lose weight and hold it off,don't skip meals, and definitely don't skip breakfast! This is the best time to start loading up on carbs and protein so you fill energy for the day and time to burn off those calories. Nutritionists Stephanie Clarke, or RD,and Willow Jarosh, RD, or of C&J Nutrition fill shared the perfect equation for how to make a satisfying breakfast that will also support you lose weight. Aim for:Calories: 300 to 400
Fats: 10 to 15 grams
Carbs: 30 to 55 grams
Fiber: at least 6 grams
Sugars: no more than 36 grams
Protein: 13 to 20 gramsSo what can you eat? Certified dietitian Leslie Langevin,MS, RD, or CD,of Whole Health Nutrition shared these basic, easy, or satisfying recommendations:Steel-slice Oatmeal1/4 cup steel-slice oats
3 tablespoons almond meal (ground almonds; or use 10 chopped raw almonds)
1 tablespoon maple syrup
1/4 banana
Calories: 366
Fat: 14 grams
Carbs: 51 grams
Fiber:7 grams
Sugars: 18 grams
Protein: 11 gramsEggs and Toast2 eggs,scrambled
2 cups Swiss chard or spinach
1 tablespoon chopped onion
1/2 tablespoon olive oil
1 slice of whole wheat toast
1/2 cup blueberries or raspberries Calories: 362
Fat: 19 grams
Carbs: 33 grams
Fiber: 6 grams
Sugars: 10 grams
Protein: 20 gramsPB Banana Toast1 slice hearty whole grain bread
2 tablespoons all-natural peanut butter
1 banana
Sprinkle of cinnamon
Calories: 395[br]
Fat: 16 grams
Carbs: 52 grams[br]
Fiber: 9 grams
Protein: 13 gramsProtein Smoothie1 scoop protein powder (choose one that offers 20 to 30 grams of protein)
2 cups spinach
1/2 banana
1/2 cup frozen mango
1 tablespoon flaxmeal
2 cups unsweetened vanilla almond milk
3 ice cubes
Calories: 330
Fat: 10 grams[br]
Carbs: 35 grams[br]
Fiber: 7 grams
Protein: 37 grams
Source: popsugar.com