Mm… breakfast sandwiches. Anyone who grew up in the age of fast food is likely to associate these delicious species-defying treats with mornings running through your favorite chain of restaurants. Personally, I can confirm that there were plenty of Egg McMuffin stops during my daily drive to high school — and a few others since then, too.
Now that I’m a nutritionist, I know that these commercially prepared foods tend to be high in fat, calories, sodium, and artificial ingredients. If you’ve been working to lose weight, you may have reduced your weight. But I can also attest that making your own breakfast sandwiches can actually be a great way to start your day healthy. The right nutrient-rich ingredients like whole grains, lean proteins, fruits and vegetables all have a place on the weight-loss breakfast table…or the passenger seat.
Here are five delicious combinations that will get you out of bed and help move the number on the scale. Next, for more delicious meal combinations, check out our list of the best dinner plate combinations for faster weight loss, says the nutritionist.
In a world filled with thousands of diet options, choosing the right diet can make your head spin. But I think you can’t go wrong with the Mediterranean diet — and US news and world report He agrees, rating it as the best diet overall for four years in a row. A Mediterranean-style eating plan full of fruits, vegetables, legumes, whole grains, and plenty of olive oil has been shown to reduce systemic inflammation, promote heart health, and promote weight loss. How about scavenging for sun-kissed goodies with a Mediterranean-style breakfast sandwich?
how to make it: Cook one egg in 1 teaspoon olive oil until firm, then sprinkle with 1 tablespoon crumbled feta cheese and leave in the pan until the cheese begins to melt. Lay a thin layer over a whole-wheat sandwich (I’m a fan of the 100% whole-wheat variety Oroweat) and top with oil-dried tomatoes, a handful of fresh spinach, and a leaf or two of fresh basil.
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While we’re talking about diet trends, I’d be remiss if I didn’t mention keto, which is another popular Uber weight loss option. While the keto diet has its drawbacks (like the ones in this recent study), it can be an effective way to lose weight quickly. This is because when you skew macronutrients too dramatically toward fats and away from carbohydrates, the body enters a state of metabolic ketosis, which burns fat for energy.
If you’re on the keto diet for weight loss, you can make your breakfast high in healthy fats and limit carbs with a simple roll of smoked salmon. (It might not be a sandwich per se, but I call it close enough!)
how to make it: Mix two green onions and 1/4 teaspoon garlic powder into 2 tablespoons full-fat cream cheese. Spread this DIY fennel on a low-carb whole-wheat tortilla. Then fill it with smoked salmon—Sea Bear’s ready-to-eat smoked salmon bags are a convenient option—and topped with alfalfa sprouts. Wrap it all up and get tempted!
Avocado toast is what kids eat for breakfast. (Or at least that was a few years ago?
how to make it: Start by toasting two slices of whole wheat bread for a boost of complex carbs, then spread them with creamy chickpeas for a bit of protein and more fiber. Top it with a few slices of a ripe avocado with monounsaturated fat (also known as the good kind) and a hard-boiled egg. No matter what your morning brings, this combo should keep you full until lunch.
Not all breakfast sandwiches are delicious! Stay on the sweeter side with this delicious raspberry and frozen waffle option.
Surprised that a dietitian gives you the green light for frozen waffles? This is because they are not all equal. For example, the waffles at Nature’s Path Flax Plus not only contain 5 grams of fiber per serving, but they also come with ALA omega-3 fats from flaxseeds. A systematic review and meta-analysis found that obese or overweight people who added flaxseed to their diet experienced significant weight loss. Meanwhile, at just 100 calories and 2 grams of added sugar per pancake, this organic option is definitely a weight loss pro.
how to make it: Make this a sweet start to the day by toasting two whole-wheat flax waffles, brushing them with a layer of Greek yogurt, and stacking them with fresh strawberry slices in the middle.
Eggs are an excellent protein in breakfast sandwiches, but if you eliminate animal products as part of your weight loss plan, you won’t be without options. Extra-firm tofu makes an egg-like centerpiece and is rich in protein and even contains little fiber.
how to make it: Make a hearty vegetarian breakfast by sprinkling a thick slice of pressed, ultra-firm tofu with nutritional yeast, salt, and pepper, then frying in the skillet for about five minutes per side. Remove from baking tray and place on a toasted whole-wheat English muffin with 1 tablespoon of the prepared pesto. Put a layer of fresh tomato slices and a handful of arugula and dig them up.
For more weight loss diets, read the following: