As the old adage goes, “breakfast is the most important meal of the day.” That’s because a healthy breakfast kick-starts our metabolism and we start out the day feeling good.

Dieticians say another key to a good breakfast is getting plenty of protein. This will also provide the body with energy along with helping to leave you feeling full, so you don’t graze on snacks all day.

With that in mind, Concord for Rehabilitation and Nursing has four foods to start your day with if you’re looking to lose a little weight.


Include an egg in your balanced breakfast to get a good amount of protein and other nutrients. You can add some whole-wheat toast (for fiber) and chipotle peppers (for a chemical compound that suppresses your appetite and aids weight loss) to make it a healthy, tasty start to the day. 

Yogurt With Berries and Nuts

The key to this meal is to avoid flavored yogurt – either plain or unflavored Greek yogurt works. If you use flavored yogurt, you’re going to take in a lot of sugar. To add natural sweetness, toss in some berries, and top it off with some nuts for protein; almonds or walnuts are fine choices. 


A sliced up half an avocado is great on its own, but what if you baked an egg inside it? Then you’re starting your day with all sorts of good stuff! All you have to do is take the avocado half, scoop out around two tablespoons, crack an egg into each half, and bake for 15-20 minutes. 


The grapefruit is large enough to be a meal unto itself and contains vitamin C, fiber, potassium, and vitamin A. These are usually sweet enough to enjoy without adding sugar too. If you want to add in some protein, serve with a hard-boiled egg.

To learn more about Concord Center for Rehabilitation and Nursing and all of the services they offer, visit