Your Cart is Empty

The Formula For A Perfect Weight-Loss Boosting Breakfast

December 04, 2015 4 min read

It isn't much of a secret that eating a nice, balanced breakfast is a great way to start the day. Breakfast can fill you up, preventing you from binging later on but it can also give you an energy boost and kick start your metabolism! The problem with this, of course, is that most people are straight up zombies in the morning or find themselves so pressed for time that they just grab whatever is readily available and inhale with little to no thought.

But, the thing is, eating breakfast doesn't have to take much thought.  All you need is fiber from whole-grain carbohydrates or fruit, protein, and healthy monounsaturated or polyunsaturated fat, says Jaime Mass, R.D., of Jaime Mass Nutritionals. To make sure you are getting all the right nutrients, try to get 5 to 10 grams of fiber from a carbohydrate source, about 14 to 20 grams of protein and 7 to 13 grams of fat.


"The most important thing about breakfast is the mix of nutrients," says nutritionist Bonnie Taub-Dix, R.D., owner of BTD Nutrition Consultants and author of Read It Before You Eat It. "This healthy combination is the perfect way to get energized for the day and help you focus."

So, how do all these nutrients work to help you lose weight? The fiber works to absorb water which means you'll feel fuller and won't overeat at lunch time. Fiber also promotes healthy digestion so you'll be able to avoid feeling bloated. And, when your digestion is working as it should, you'll be absorbing more nutrients which means you'll have energy for your workout, says Mass. The protein and fat work together to help slow digestion of fiber, sugar, and carbohydrates which will level out your blood sugar and prevent energy crashes.

One more thing to remember is portion size. We know it sounds obvious but it is key. Exactly how much you should be eating depends on your height and weight but an average woman looking to lose weight should try to keep her breakfast between 300 to 350 calories.

We know actually thinking about this stuff isn't something most people are interested or capable of doing first thing. So, have a look at this infographic from Women's Health that perfectly breaks it all down for you. This does the work for you so you never have to think about it again!


The breakfast:1 medium apple, sliced, topped with 2 Tbsp of almond butter mixed with 1 Tbsp of protein powder.

Why it works: The protein in the powder gives the nut butter an extra boost without adding too many calories.

MAKES ONE SERVING. Per serving: 370 cal, 20 g fat (2 g sat), 30 g carbs, 19 g sugar, 4 mg sodium, 6 g of fiber, 22.2 g protein

The breakfast: A piece of whole-grain toast topped with about 3 Tbsp mashed avocado and 1 hard-boiled egg, sliced

Why it works: Eggs are a super great protein source first thing in the morning. But if you find yourself really stuck for time and unable to make scrambled eggs or an omelet, plan ahead. Keep a stash of hard-boiled eggs in your fridge and you can whip this together in no time.

MAKES ONE SERVING. Per serving: 208 cal, 12 g fat (3 g sat), 15 g carbs, 1.5 g sugar, 62 mg sodium, 6 g of fiber, 12 g protein

The breakfast: A smoothie made with 1/2 cup berries, 6 oz nonfat Greek yogurt, 1 Tbsp chia seeds, and 1 Tbsp almond butter

Why it works: Nuts slow down the absorption of carbohydrates and this means your blood sugar won't spike and you won't experience that dreaded energy crash.

MAKES ONE SERVING. Per serving: 381 cal, 19 g fat (2 g sat), 33 g carbs, 9.5 g sugar, 5 mg sodium, 11 g of fiber, 26 g protein


The breakfast: 1/2 cup oatmeal mixed with 1/2 scoop protein powder (whey, soy, or hemp) and 1 1/2 Tbsp of your favorite nuts (almonds are great) and 1/2 cup fresh berries (any kind).

Why it works: This meal is easy to put together and contains many fat-burning nutrients. It is also loaded with antioxidants and fiber!

MAKES ONE SERVING. Per serving: 227 cal, 8 g fat (0 g sat), 23 g carbs, 5 g sugar, 0 mg sodium, 4 g of fiber, 15 g protein

The breakfast: 3/4 cup Greek yogurt topped with 1/2 cup breakfast cereal (pick a kind that contains more than 5 grams of fiber per serving), 1/4 cup berries, apples, or pears, and 7 walnut halves

Why it works: "I love this breakfast option because it is convenient and easy to grab," says Mass. Who doesn't love a 'no cook' breakfast!

MAKES ONE SERVING. Per serving: 287 cal, 10g fat (1 g sat), 29g carbs, 9 g sugar, 44 mg sodium, 7g of fiber, 27g protein

Does this information make you feel more confident about starting your day right?

Source: Women's Health

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 479 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 44 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 2 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.