Lose 20 lbs By Making This 1 Change

We’ve all heard the phrase “breakfast is the most important meal of the day.”  However, when it comes to achieving your weight loss goals, eating breakfast can be both friend and foe.  What determines if eating breakfast will either support or hinder your plans to lose weight depends on one characteristic, the amount of protein. 

For many years it was thought that eating breakfast, in any form, was beneficial for weight loss.  The logic behind this was two-fold.  The first line of thinking revolved around the idea that eating breakfast was a way of “waking up” your metabolism each morning.  The other school of thought hypothesized that if you skipped breakfast, you were more likely to be hungrier throughout the day and, as a result, overeat as a way of compensating.  

In this article, you’ll learn how recent research has dispelled each of these theories.  You’ll also be provided with the information you need to start eating a breakfast that will allow you to lose up to 23 lbs a year, just from making this one change.  Finally, you’ll be able to review several breakfast options that are considered to be high in protein. 

Before learning about these high protein breakfast options, let’s make sure that you clearly understand the science behind what constitutes a weight loss producing breakfast.  

What Foods You Should Not Eat For Breakfast

When watching TV shows or movies from the 1950’s breakfast is often depicted as a leisurely time for families to conversate before heading off to school and work.  This slow-paced lifestyle allowed for hardy breakfasts made up of bacon and eggs to be made and consumed daily.  However, we all know that breakfast is often consumed in a hurry before racing out the door or even during the commute in today’s reality.  

The need to eat breakfast on-the-go has given rise to breakfast foods prepared and eaten in a hurry.  These foods include things like:

  • Cereal
  • Bagels
  • Frozen waffles
  • Breakfast bars
  • French toast sticks 

Although, delicious breakfast foods like these are high in carbohydrates and often sugar.  Consuming these types of breakfast items can add extra calories to your diet, resulting in weight gain1

In fact, studies have shown that if you are trying to achieve weight loss, you are better off skipping breakfast rather than eating a breakfast that is high in carbohydrates and sugars.  In contrast, eating a protein-rich breakfast has been shown to increase satiety and support weight loss. 

Why Eating A High Protein Breakfast Leads To Weight Loss 

Eating a diet rich in protein acts as an appetite suppressant by reducing your body’s ghrelin production, a hormone that signals to your body that it is hungry and needs to eat.  For this reason, eating a diet that is high in protein has been shown to promote weight loss.  Furthermore, studies show that eating a protein-based breakfast is an advantageous way to reduce hunger and increase weight loss. 

Research indicates that starting your day with a protein-heavy breakfast can affect hunger hormones throughout the day, leading to a reduction in hunger and overall calorie intake.2-4  In fact, several independent studies have shown that making just this one change to eating a higher protein breakfast can lead to significant weight loss over time. 

How Much Weight Can You Lose By Eating A High Protein Breakfast?

Numerous studies have shown that eating a breakfast that is high in protein and low in carbohydrates can promote weight loss.  Additionally, five such studies have shown just how much weight you might expect to lose weight making this change.  We’ll examine these studies and extrapolate their findings to estimate what weight loss totals you could expect. 

Several research institutions have studied the effect of eating a high-protein breakfast and caloric consumption.  The results of these studies found that eating a protein-rich breakfast reduces hunger and can help people eat up to 135 calories fewer than average throughout the day 5-7.  If we extrapolate this reduction in calories over the course of a year, it suggests that someone who changes what they eat for breakfast can lose up to 14 lbs.  A similar study found even more remarkable results. 

A study of obese teens demonstrated that replacing a carbohydrate-based breakfast with an egg-based breakfast led to significantly more weight loss over twelve weeks.  In this study, the participants eating the egg-based breakfast lost 5.3 lbs, while participants who ate the carbohydrate-based breakfast lost just .2 lbs8.  When stretched out over the course of the year, this study shows that moving from eating a grain-based breakfast to a protein-rich breakfast can generate up to 23 lbs of weight loss.  

Based on these studies’ results, a fair estimate of the weight you could expect to lose by eating a daily high-protein breakfast could be anywhere between 10-20 lbs.  Not bad!  So, the question is, if you are interested in making the change to a high protein breakfast, what should you eat?  Well, that’s exactly what we’ll dive into next. 

How To Design A High Protein Breakfast

Now That you understand that eating a high-protein breakfast can lead to weight loss; the natural next step is to define a high-protein breakfast.  The studies outlined above used varied amounts of protein to generate weight loss. Individual factors such as age, gender, and activity level make it difficult to make a sweeping statement of how much protein you should eat at breakfast to lose weight.  With that said, the minimum amount of protein you should aim to consume at breakfast should be at least 15 grams.  I’d recommend that you start with this goal in mind and adjust your amount of protein intake at breakfast based on your individual nutritional needs.  

Here are some ideas of how to build a breakfast with at least 15 grams of protein:

  1. 1 C of oatmeal, made with skim milk and a ¼ C chopped pecans: 20 grams of protein
  2. Two eggs, with whole wheat toast: 17 grams of protein
  3. ½ C of non-fat Greek yogurt with your favorite berries mixed in 20 grams of protein

For additional ideas about how to create high protein breakfast recipes, please reference this free guide:  Weight Lost Academy High Protein and Fiber Recipe Guide


Eating a protein-rich breakfast has been shown to promote weight loss.  Studies indicate that eating a high-protein breakfast can help you lose 14-23 pounds over the course of a year.  Although the definition of a high protein diet varies based on your individual dietary needs, I recommend eating at least 15 grams of protein at breakfast in order to generate weight loss results.  

To gain access to numerous weight-loss promoting breakfast ideas, check out the:  Weight Lost Academy High Protein and Fiber Recipe Guide. If you’d like to connect with me more about weight loss, promoting breakfast recipes, or would like to share with me your favorite recipes, please reach out to me by completing the form below. 


  1. Sievert, K., Hussain, S. M., Page, M. J., Wang, Y., Hughes, H. J., Malek, M., and Cicuttini, F. M., “Effect of Breakfast on Weight and Energy Intake: Systematic Review and Meta-Analysis of Randomised Controlled Trials,” bmj, (2019): 364.
  2. Rains, T. M., Leidy, H. J., Sanoshy, K. D., Lawless, A. L., & Maki, K. C.,” A Randomized, Controlled, Crossover Trial to Assess the Acute Appetitive and Metabolic Effects of Sausage and Egg-Based Convenience Breakfast Meals in Overweight Premenopausal Women,” Nutrition Journal, 14(1) (2015): 1-10.
  3. Leidy, H. J., and Racki, E. M. The addition of a Protein-Rich Breakfast and Its Effects on Acute Appetite Control and Food Intake in ‘Breakfast-Skipping’ Adolescents. International Journal of Obesity, 34(7) (2010): 1125-1133.
  4.  Meinert, L., Kehlet, U., and Aaslyng, M. D., “Consuming Pork Proteins at Breakfast Reduces the Feeling of Hunger Before Lunch,” Appetite, 59(2) (2012): 201-203.
  5. Blom, W. A., Lluch, A., Stafleu, A., Vinoy, S., Holst, J. J., Schaafsma, G., and Hendriks, H. F., “Effect of a High-Protein Breakfast on the Postprandial Ghrelin Response,” The American Journal of Clinical Nutrition, 83(2) (2006):. 211-220.
  6. Leidy, H. J., and Racki, E. M., “The Addition of a Protein-Rich Breakfast and its Effects on Acute Appetite Control and Food Intake in ‘Breakfast-Skipping’ Adolescents,” International Journal of Obesity, 34(7) (2010): 1125-1133.
  7. Wang, S., Yang, L., Lu, J., and Mu, Y., High-Protein Breakfast Promotes Weight Loss by Suppressing Subsequent Food Intake and Regulating Appetite Hormones in Obese Chinese Adolescents,” Hormone Research in Pediatrics, 83(1) (2015): 19-25.
  8. Vander Wal, J. S., Gupta, A., Khosla, P., and Dhurandhar, N. V., “Egg Breakfast Enhances Weight Loss,” International Journal of Obesity, 32(10) (2008): 1545-1551.

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