It’s another day in your healthy weight loss plan, so what are you going to eat? there are tons of healthy foods for breakfast, and depending on the diet you have chosen, your ideal breakfast may be different from someone else’s. People following a low-carb, high-fat ketogenic diet may opt for a salmon and egg frittata, while those following a high fiber plan you may want to load up on berry-filled oatmeal, for example.
As a nutritionist, I say it’s best to follow the menu planning guidelines of whatever weight loss plan you’ve chosen. But for health pro weight loss breakfast anyone can enjoy, you can’t go wrong with a nutrient-dense breakfast burrito.
I don’t mean just any old breakfast burrito! Some can be total calorie bombs, stuffed with high-fat meats and cheeses (and not a single vegetable in sight), then wrapped in a refined flour tortilla. The key to creating a more weight-loss-friendly Mexican breakfast is to reinvent it with healthier ingredients, like a low-carb whole-wheat tortilla, eggs, sautéed spinach, and a sprinkle of cheese. (For more inspiration, check out these 20 easy burrito recipes to lose weight.)
You’ll start with a whole wheat tortilla, which, believe it or not, doesn’t have to mean an inflexible, cardboard-like wrapper. Many whole wheat flour tortillas actually have a lot of stretch. My personal favorite is the Xtreme Wellness High Fiber tortilla from Olé Mexican Foods. It not only has good elasticity for wrapping, but also contains only 50 calories, 4 grams net carbs, and a whopping 11 grams of fiber. Research shows that diets high in fiber (such as about 30 grams per day) can boost weight loss. Here, a single tortilla can get you more than a third of the way to that daily goal.
Then scramble some eggs. These humble breakfast foods are packed with protein at 6 grams each, so if you decide stir three of them for your burrito, you will register a total of 18 grams. get plenty of protein keeps you full and helps you build muscle, making it a one-two punch for weight loss.
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Once the eggs are almost cooked, it’s time for the vegetables! Toss a generous handful of spinach into your skillet and cook until softened. Even if you add two full cups (about 50 grams) of fresh spinach, it will only increase the calorie count of your burrito by 14 calories and add a dash of extra protein and fiber, for starters. Additionally, cooking spinach allows your body to absorb additional minerals, such as calcium and iron.
Since weight loss is your goal, your first instinct might be to reach for a low-fat cheese to top your burrito, but the latest research shows you don’t have to sacrifice the tasty goodness of dairy fat to lose weight. . In fact, a 2013 revision found that high-fat dairy products were not only not associated with weight gain, but were also associated with greater weight loss. A tablespoon or two of shredded cheddar or mozzarella cheese is a great way to include full-fat dairy in your morning meal. (And it tastes delicious, too!) Wrap it all up and pat yourself on the back—you’ve just made a tasty on-the-go breakfast to fuel your day.
