high protein breakfasts for weight loss | high protein oats

High protein meals are the fuel for your metabolism, and the first one of the day is by far the most important.  This high protein breakfast is not only easy to make, but it is deliciously yummy!

Winter is upon is in Sydney, but this can be enjoyed hot or cold with a few creative twists, and some contribution from your little ones to make this high protein breakfast even more yum!

If you have experienced any of my weight loss programs or meals you know that skipping breakfast is one of the biggest reasons women and men gain weight. The primary reason for this being that skipping or delaying breakfast communicates to our body that food is not readily available and it must switch on its stressor mechanisms. This of course causes a cortisol high leading your body to slow down your metabolism and hold onto fat till food is back in plentiful supply. 

Sadly for us, this fat storage is mainly around our tummy. This is where stress hides!

By eating a high protein breakfast you can be confident in switching on your metabolism  and make the shift from fat storage to fat burning for the bulk of the working day. 

Yep, that's right, skipping breakfast, even delaying eating a high protein breakfast can significantly stall your weight loss goals. 

So not only is this a great belly warmer, but it is great at helping your manage my and prevent my body from storing fat. What's more, oats, seeds and wholegrain are amazing at lowering cholesterol levels and increasing HDL (the good cholesterol). If you do suffer with high cholesterol use steel cut oats for even more benefits in the cardiac department. 

As a mum of 2 I have little time to cook, so I find bulk cooking oats either rolled or steel cut if you want to be really good are perfect. Leave them in the fridge and then reheat with the milk of your choice for a healthy, high protein breakfast.

And if you are trying to lose weight or reduce cholesterol then these are even more perfect for your health. I add nude almond butter for even more added protein (ie no added sugar) but you can also other nut butters, although almond is the best for weight loss. 

What's more it is a perfect food for the whole family. If you have time let the kids get creative and add their own toppings such as 

  • Sunflower seeds
  • Sesame Seeds
  • Pepitas
  • Shredded coconut
  • Goji Berries
  • Full Fat Natural Yogurt (Greek is the best)

Ingredients [Serves 4]

170 grams Oats (rolled)
475 millilitres warm water
500 grams of free range egg whites (you can get them in convenient cartons in the supermarket)
70 grams All Natural Almond Butter
25 grams Chia seeds (black or white)


  1. Add the oats, water and egg whites to a small pot over medium heat, stirring continuously. Cook for two to three minutes or until fluffy and cooked through.
  2. Transfer to a bowl and top with peanut butter and chia seeds (you can add a few chopped nuts too to add even extra texture)

  3. PS dont forget to keep stirring...I always burn the pan!!


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