Finding breakfasts that are both nutritious and convenient can be tricky, but one expert claims it doesn't have to be. A doctor who specialises in weight loss has revealed the ideal "hunger-crushing" breakfast he recommends for anyone looking to shed pounds and stay full until lunch. For those on the go, finding that first morning meal that is both convenient and filling is essential to staying focused and productive throughout the day.
Nutrition experts stress the importance of a meal that not only satisfies hunger but also offers plenty of nutrition and provides lasting energy. According to Professor Franklin Joseph of Dr Frank's Weight Loss Clinic , a well-rounded breakfast that combines high-protein and fibre-rich ingredients with low glycaemic index (GI) foods is particularly beneficial for those who need to power through a demanding workday away from home. "Breakfast is crucial for managing hunger and maintaining steady energy levels, especially for those who have to wait until lunch to eat again," he said.
"A high-protein, fibre-rich breakfast helps control hunger hormones and stabilise blood sugar, reducing the likelihood of unhealthy snacking or overeating later. This is especially important for office workers who often face long gaps between meals." Low GI foods , which cause a gradual rise in blood sugar, are also key to sustaining energy.
“Incorporating low GI ingredients like berries and seeds into your morning routine can make a significant difference in how you feel throughout the morning,” Prof Joseph added. "This is particularly useful for office workers who need to stay sharp and productive until lunchtime." One perfect breakfast option that fits these criteria is the high-protein Greek yoghurt and egg white scramble wrap.
This portable meal is easy to prepare and packs 25 grams of protein to keep you full and focused, all for around 355 calories. "It's a balanced, hunger-crushing meal that's easy to prepare the night before and perfect for taking to work," Prof Joseph said. He added: "By starting your day with this high-protein, fibre-rich breakfast, you not only stay full and energised until lunch but also support your weight loss goals by preventing overeating and maintaining steady energy levels.
" The recipe requires just six ingredients and is ready in three easy steps. Ingredients 3/4 cup plain non-fat Greek yoghurt – 100 calories, 18g protein 3 large egg whites – 51 calories, 11g protein 1/2 avocado – 120 calories, 3g fibre 1/2 cup spinach – 4 calories, 0.5g fibre 1 small whole wheat tortilla – 70 calories, 2g fibre, 4g protein 1 tablespoon salsa – 10 calories Total: approximately 355 calories, 25g protein, 8.
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