by Charlotte Hilton Andersen

A good shake is all about nailing the right mix of simple, high-quality ingredients, says Andrew Abraham, M.D., an integrated medicine doc and founder of <a href="http://orgain.com/" id="b93e9b22-ac4e-36c3-a986-a18ef0ebdc3a"> Orgain </a> protein shakes.

"When you're trying to lose weight, protein is the most important nutrient," he explains. "It increases satiety, prevents spikes in blood sugar, and helps build lean muscle which will increase your metabolism." You can use a <a href="https://www.womenshealthmag.com/fitness/a19907253/plant-based-protein-post-workout/" id="5b4df54e-c5eb-34b5-ab61-9e5e6231ba60"> plant-based protein powder </a> (pea, chia, or brown rice) or an animal protein (whey, casein, or collagen), depending on your tastes, but make sure it's free from hormones, additives, fillers, and ingredients you can't pronounce, he says, adding that organic is best.

Don't like protein powder? "That's fine," says <a href="https://thenutritionsuite.com/about" id="1963f86f-7d0b-3b08-acde-51c7222ebfa9"> Juliana Shalek, MS RD CDN </a> . "But then there has to be a food source of protein in there, like peanut butter, almond butter, plain greek yogurt, a little cottage cheese, or chia seeds," Shalek says.

The next most important ingredient for weight loss is fiber, he says. It also helps keep you full, nixes cravings, and keeps your gut healthy. Fruits and veggies are the best source of fiber and nutrients.

What you don't want: added sugars and other empty carbs. "Contrary to what you might think, you don't have to add a lot of sweeteners to make a shake taste good," he says. "If you use high-quality ingredients, it will taste good on its own."

It's okay to add a sprinkle of stevia, monkfruit, or erythritol as these natural calorie-free sweeteners won't mess with your blood sugar, but take a hard pass on artificial sweeteners, he says.

It's also important to keep in mind that smoothies and shakes should not used as consistent meal replacements. Shalek sets a max of one meal a day and even then, she suggests using your smoothie or shake as an "at-the-ready" alternative to other easy access processed foods (think: the fast food lunch option next to your job or the food cart at your kid's baseball game). It's good to have a smoothie or shake nearby for those close calls.

The greatest weight loss benefits Shalek has seen come from smoothies and shakes are when her clients use them to transition into eating healthy. For many of my clients who aren't used to clean eating, smoothies tend to be a good segue into eating regularly balanced meals, Shalek says. They can a) satisfy a sweet tooth without the added the sugar b) serve as a guaranteed source of protein c) take the place of those easy-to-make (but processed!) foods you're used to consuming.

Sound complicated? Nope! These 20 weight-loss shakes will meet the nutritional requirements and taste amazing.

<h1> Healthy Nut Blueberry Smoothie </h1>

30 Shakes That Will Help Reach Weight Loss Goals

Want a tropical smoothie that you can sip on and enjoy feeling guilt free. This healthy nut blueberry smoothie from <a href="https://www.eatingbirdfood.com/health-nut-blueberry-smoothie/" id="cd68a138-4175-3b29-a3da-e648e4b2e546"> Eating Bird Food </a> takes your typical fruity beverage and packs in the protein by adding several scoops of protein powder, a must-have for Shalek, and almond butter, a secondary source of protein.

Recipe: Blend 1 frozen banana, 1 cup frozen blueberries, 1 cup frozen mango chunks, 2 scoops (about 4 Tablespoons) vanilla protein powder, 2 tablespoons almond butter, 1 1/2 cup almond milk.

Nutrition: 350 calories, 20 g protein, 42 g carbohydrates, 6 g fiber, 16 g fat

<h1> Superfood PB Banana And Cacao Green Smoothie </h1>

This superfood smoothie from <a href="https://www.skinnytaste.com/superfood-pb-banana-and-cacao-green/" id="f018441e-65f6-32f7-a452-354ff32afa9e"> SkinnyTaste </a> is packed with antioxidants, fiber and magnesium. Shalek recommends smoothies like this for your first meal of the day, especially for those of her clients who tend to skip breakfast (hi, it me!).

Recipe: Blend 3/4 cup unsweetened vanilla almond milk, 1 lose cup of baby spinach, 2 teaspoons of peanut butter, 1/2 frozen ripe banana, 1/3 oz heaping tablespoon cacao nibs, ice.

Nutrition: 188 calories, 21 g carbohydrates, 6 g protein, 11.5 g fat

<h1> Strawberry Cheesecake Protein Shake </h1>

Want something decadent, but not looking to waste the calories? No problem. This strawberry cheesecake protein shake from <a href="https://fitfoodiefinds.com/strawberry-cheesecake-protein-smoothie/" id="344144ef-ac5e-3247-a004-4c056b4ad5cb"> Fit Foodie Finds </a> recipe is one of those sweet tooth shakes that Shalek recommends having in your back pocket when you're craving something sweet. Plus, the smoothie calls for both food and powder protein sources making it double hitter.

Recipe: Blend 1 1/2 cup frozen strawberries, 1/2 cup frozen sliced banana, 1/4 cup vanilla protein powder (any kind will work), 1/3 cup nonfat Greek yogurt, 1 cup unsweetened almond milk

Nutrition: 206 calories, 19 g protein, 28 g carbohydrates, 2 g fat

This blueberry avocado smoothie from <a href="https://cooknourishbliss.com/2018/07/31/blueberry-avocado-protein-smoothie-no-banana/" id="844cfbfd-3e7e-374b-ad9a-1aede398e03e"> Cook Nourish Bliss </a> uses Bob's Redmill protein powder, Shalek's go-to protein powder recommendation. "Bob's Redmill has really wholesome ingredients," she says. Combined with blueberry, avocados and a few other superfood ingredients, you'll get a thick, antioxidant-rich smoothie with plenty of protein to kick start your day and curb your hunger.

<a href="https://cooknourishbliss.com/2018/07/31/blueberry-avocado-protein-smoothie-no-banana/" id="7375780f-0187-3374-aea6-dee494de1a7b"> Get the recipe </a>

Nutrition: 391 calories, 12 g protein, 20 g fat, 49 g carbohydrates, 14 g fiber

"You have to be mindful of portion sizes if you want to make smoothies a part of a weight loss plan," Shalek says. "People tend to use way over the serving size of avocados especially and it tends to add up calorically." But this avocado banana green smoothie from <a href="https://minimalistbaker.com/creamy-avocado-banana-green-smoothie/" id="e247bbc4-9726-36e5-a7a3-e63eb1f0bc11"> Minimalist Baker </a> sticks to the recommended serving size combining <a href="https://health.clevelandclinic.org/can-you-eat-too-much-avocado/" id="e1228b59-1229-33e5-ae3b-d908a0984469"> 1/2 an avocado </a> with four other protein and fiber-rich ingredients to create the perfect smoothie to help you stick to your weight loss goals.

<a href="https://minimalistbaker.com/creamy-avocado-banana-green-smoothie/" id="43a69b01-6d99-36f0-a20e-b08aa54c6365"> Get the recipe </a>

Nutrition: 146 calories, 6.9 g protein, 18.2 g carbohydrates, 5.3 g fiber

<h1> Chocolate Peanut Butter Protein Shake </h1>

Yes, you can eat chocolate and still lose weight at the same time! And this chocolate peanut butter protein shake from <a href="https://www.acupfullofsass.com/chocolate-peanut-butter-protein-shake/" id="97cc2979-becc-3a0f-a528-4c1253c5cee2"> A Cup Full of Sass </a> is the way to go. Combining whey protein powder and PB2 instead of peanut butter to account for fewer calories, this shake is a no brainer.

<a href="https://www.acupfullofsass.com/chocolate-peanut-butter-protein-shake/" id="e38146b5-2bb9-3d54-aaab-edd07b566e68"> Get the recipe </a>

Nutrition: 250 calories, 15g carbohydrates, 36 g protein, 8 g fat

<h1> Meal Replacement Green Smoothie </h1>

Shalek isn't super big on replacing meals. But if you're going to it, make sure you're limiting the meal that's being replaced to just one a day. "I have a bunch of clients that work a night shift or work crazy hours, so in some instances it's appropriate," she says. And smoothies like this green smoothie from <a href="https://simplegreensmoothies.com/recipes/green-smoothies/meal-replacement-green-smoothie" id="6554a0f3-08e7-3f20-ae50-34cda93c07a5"> Simple Green Smoothies </a> will load you up on good-for-you foods. Oats for example, have fiber that can help keep you feeling fuller, longer, not to mention it will also keep your blood sugar stable, Jessica Cording, RD <a href="https://www.womenshealthmag.com/food/a21272819/is-oatmeal-healthy-or-have-you-been-totally-scammed/" id="c057c4f3-b937-39d9-abe5-48b592f518f2"> previously told Women's Health </a> .

Recipe: Blend 2 cups fresh kale, 2 cups almond milk (unsweetened), 2 cups berries, 1 banana, 2 tablespoons almond butter + cup rolled oats.

Nutrition: 320 calories, 8.3 g fiber, 8.6 g protein, 12.6 g fat

Skip the bowl of ice cream at night, Shalek says and try a premier protein drink instead. "The protein shake will satisfy your sweet tooth and keep you full," Shalek says. She recommends it to her clients who usually like like to late-night snack. And if you're a daytime snacker, too, this shake, in particular comes in an individualized to-go container that will allow you to keep moving and tide you over until your next next full meal.

<a href="https://www.amazon.com/dp/B07MJL8NXR" id="b5cbe816-c7d5-3da6-a9a5-fda8ac561501"> Buy the shake </a>

Nutrition: 160 calories, 3 g fat, 30 g protein, 5 g carbohydrates, 1 g sugar

This smoothie from <a href="https://www.everydayeasyeats.com/banana-protein-shake/" id="dd5525ce-02b9-3843-ab4c-0343f1129234"> Everyday Easy Eats </a> is refined sugar free and simple to make at home. Made with a) bananas, a great source of potassium and dietary fiber and b) natural protein powder, which Shalek recommends this protein shake is a home run.

<a href="https://www.everydayeasyeats.com/banana-protein-shake/" id="77a563e3-e739-361c-a163-401671be30a6"> Get the recipe </a>

Nutrition: 189 calories, 17 g protein, 25 g carbohydrates, 1 g fat, 2 g fiber

If you're not big on protein powder which Shalek understands,she recomends picking a shake or smoothie that has a food protein like almond butter or chia seeds. Lucky for you, this superfood smoothie from <a href="https://www.loveandzest.com/" id="66f405a2-352d-32be-a82e-4c4092eddd80"> Love and Zest </a> has both and will give you 17 g of fiber (thanks to chia seeds!) and 12 g of protein.

<a href="https://www.loveandzest.com/superfood-smoothie/" id="fa441e17-100c-37d3-a1a6-bf5d48440b69"> Get the recipe </a>

Nutrition: 368 calories, 12 g protein, 17 g fiber, 19 g sugar, 19 g fat

Most minty shamrock shakes are drool-worthy, but not at all diet-friendly. Quench your cravings and stay on track with your health goals with this creamy, fresh shake from <a href="http://www.feliciaromero.com/" id="c030cd49-d30f-3a5b-a0c1-af07d511e041"> Felicia Romero </a> , nutrition and fitness expert on Lifetime's From Fit to Fat to Fit. "The peppermint is refreshing and has been shown to reduce sugar cravings and the healthy fats give it a creamy texture while keeping you full," she says.

Recipe: Blend 1/2 banana, 1 cup spinach, 2 drops peppermint oil, 1/2 avocado, 1 cup coconut milk, 1 scoop protein powder, and ice.

Nutrition facts: 257 calories, 16g carbohydrates, 27g protein, 8g fat

<h1> Related: 6 Things Youll Have to Give Up if You Want to Lose Weight FOR GOOD </h1>

Peanut butter, berries, and spinach may seem like a strange combination at first, but when blended together the flavors combine in the best way, says <a href="http://www.JenniferBrownWellness.com" id="122d35ec-2ad7-375b-a85a-5316d8547cbd"> Jennifer M. Brown </a> , R.D., associate professor at Arizona State Universitys School of Nutrition and Health Promotion. "Who doesn't love salty and sweet together?" she says. "Plus, you get four out of your five servings of daily fruits and veggies."

Recipe: Blend 1/2 frozen banana, 1/2 cup frozen mixed berries, 1 tablespoon natural peanut butter, 1 tablespoon chia seeds, 2 cups fresh spinach. Add milk of your choice until it reaches the desired consistency.

Nutrition facts: 286 calories, 34g carbohydrates, 10g protein, 14g fat

<h1> Creamy Chocolate Avocado Shake </h1>

Got a serious chocolate craving? This shake will scratch that itch and prevent cravings later in the day when your willpower is weaker, says Amy Shapiro, R.D., C.D.N., and <a href="https://www.truvia.com/" id="a64daa50-0177-3d96-ac6f-6e5e5fbf375b"> Truvia </a> dietitian. "The avocado adds creaminess and heart-healthy fats and fiber that will keep you full and your skin glowing, too," she says. "The cacao is a powerful antioxidant and the <a href="https://www.womenshealthmag.com/food/a19953063/chia-seed-danger/" id="a8820215-0483-3ed4-a888-581d332ceea3"> chia seeds </a> provide a dose of omega-3 fatty acids, calcium, protein, and hydration so this smoothie will keep you going all day long."

Recipe: Blend 1/2 avocado, 1/2 cup fresh coconut water, 1 cup unsweetened almond milk, 1 tablespoon cocoa powder, 1 scoop protein powder, 1 tablespoon chia seeds, 1 tablespoon honey, ice, and 2 packets Truvia or other stevia-based sweetener.

Nutrition facts: 290 calories, 21g carbohydrates, 27g protein, 11g fat

This simple swap will make your smoothies so much more filling:

Peas? Before you channel your inner 5-year-old and rule this one out, know that peas have powerful weight-loss benefits, say Tammy Lakatos Shames, R.D.N., and Lyssie Lakatos, R.D.N., <a href="http://www.NutritionTwins.com" id="69c172a6-a49c-39be-ad38-09a0e9fd1cbd"> the Nutrition Twins </a> and authors of The Nutrition Twins' Veggie Cure. Like all pulses, peas can aid in weight loss even when calories arent restricted, according to a study published in the <a href="https://www.ncbi.nlm.nih.gov/pubmed/27030531" id="3ec163e9-18e2-3088-aa30-c8764a526fed"> American Journal of Clinical Nutrition </a> . Pea protein was found to be more effective than whey protein at preventing hunger, according to a second study in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295702/" id="2de4007e-3572-3911-ab06-9b1ddff86256"> Nutrition Journal </a> . And you won't even taste it, thanks to the antioxidant-rich strawberries and blackberries.

Recipe: Blend 1 cup unsweetened vanilla almond milk, 1/2 frozen banana, 1/2 cup frozen strawberries, 1/2 cup frozen blackberries, and 1 scoop pea protein.

Nutrition facts: 256 calories, 35g carbohydrate, 23g protein, 5g fat

The gut is often called the gateway to health because its delicate mix of bacteria can affect everything from your mood to your weight. Think of this shake as a "multi-vitamin" for your gut bacteria, providing protein, fiber, and nutrients to help the good bacteria flourish while banishing the bad, says <a href="http://www.drlauryn.com/" id="df0d1745-d3f0-3f6e-a8da-936d0e076336"> Lauryn Lax </a> , a naturopath and nutrition expert. The coconut milk gives you a healthy dose of fat for staying power.

Recipe: Blend 1 cup bone broth, 1/2 cup coconut milk, 1 frozen banana, 1 scoop collagen protein powder, 2 tablespoons carob powder, pinch of salt. Optional: Add stevia, maple syrup, or other sweetener of your choice.

Nutrition facts: 210 calories, 25g carbohydrates, 33g protein, 4g fat

Miss your favorite fast food shake? This blend tastes just like it, but minus all of the junk, Lax says. This recipe is perfect for a sweet fix without the sweets, and the absorbable <a href="https://www.womenshealthmag.com/weight-loss/a19993913/protein-breakfast-ideas/" id="4400dc29-80a7-3598-a48b-fdfa1617285e"> protein </a> will help build lean muscles which can rev your metabolism, helping you lose more weight over time, she adds. Why the green banana? It's a great source of resistant starch, another nutrient shown to help with weight loss.

Recipe: Blend 1/2 cup milk of choice, 1/2 green banana, 1 scoop chocolate protein powder, 1 tablespoon almond butter, and 2 teaspoons cinnamon.

Nutrition facts: 330 calories, 31g carbohydrates, 26g protein, 13g fat

Creamy Greek yogurt provides satiating protein, ginger, and pomegranate juice to fight inflammation (a common cause of weight gain). And pistachios are the perfect secret ingredient since they contain a satisfying trio of fiber, plant protein, and healthy fats, explain Shames and Lakatos. "You'll feel full so you won't end up overeating at the vending machine soon after," they add.

Recipe: Blend 3/4 cup non-fat Greek yogurt, 1/4 cup pomegranate juice, 1/2 cup green grapes, 1 cup pineapple pieces, 1 cup packed spinach, 1 inch fresh peeled ginger, 1/8 cup shelled pistachios, and ice.

Nutrition facts: 170 calories, 22g carbohydrates, 13g protein, 5g fat

Sometimes all you need to power through the high-stress/low-willpower hours just before dinner is a little jolt of caffeine. This smoothie, from <a href="http://bestlifeonline.com/" id="7f698e28-4692-32b8-a79f-2589da2cdf80"> David Zinczenko </a> , nutrition expert and creator of Eat This, Not That!, will give you a little buzz while also providing a healthy dose of filling protein to help you stay strong through dinner.

Recipe: Blend 4 coffee ice cubes (freeze your favorite coffee in an ice cube tray), 1 can unsweetened coconut milk, 14 cup unsweetened almond milk, 12 frozen banana, and 1 scoop chocolate plant-based protein powder.

Nutrition facts: 208 calories, 17g carbohydrates, 24g protein, 5g fat

<h1> Related: The 8 Best Bedtime Snacks for Weight Loss </h1>

If you ever tried one of your mom's weight-loss shakes when you were a kid, you probably remember them being chalky and disgusting. Well, these ain't your mama's shakes.

30 Weight-Loss Shakes And Smoothies That Will Help You Reach Your Goals

This shake is packed with filling ingredients but the secret weapon is the matcha powder, says <a href="http://www.mariamarlowe.com/" id="6d7ad2f7-fdb3-362c-a9d3-905a9c3652b9"> Maria Marlowe </a> , certified nutrition and health coach and author of <a href="http://www.mariamarlowe.com/real-food-grocery-guide" id="78b2ee24-b57c-3207-a539-a1878265904e"> The Real Food Grocery Guide </a> . It's full of an antioxidant, EGCG, which has been shown in some studies to aid in weight loss. "Anecdotally, my sister has been having this mango matcha smoothie bowl nearly every day for the past three weeks, as part of an overall healthy diet, and has dropped 11 pounds," she says. In addition, the hemp and avocado provides satiating fat while the fruits are full of flavor.

Recipe: Blend 1 cup butter lettuce (or other leafy green), 3 tablespoons hemp seeds, 1/2 cup coconut water, 1 frozen banana, 1/2 avocado, 1 cup mango, juice of 1 lime, 1 teaspoon matcha powder, and ice.

Nutrition facts: 386 calories, 47g carbohydrates, 13g protein, 18g fat

Take your plain chocolate shake next level by adding powerful spices. Not only do the cinnamon and chili add an exotic flavor but they also have some weight-loss benefits, helping to stabilize blood sugar and reduce cravings, Zinczenko says.

Recipe: Blend 1 cup unsweetened almond milk, 1/2 banana, 4 tablespoons unsweetened cocoa powder, 1 teaspoon chili powder, 1 teaspoon cinnamon, 1 teaspoon flaxseed oil, 1 scoop chocolate plant-based protein powder, and ice.

Nutrition facts: 296 calories, 39g carbohydrates, 30g protein, 11g fat

Need a quick pick-me-up? This shake, from Zinczenko, will jolt you awake while also giving you a healthy dose of antioxidants in the fruit, veggies, and spices. The healthy fats in the avocado will help keep you full. Lemon juice will quell hunger pangs and ginger can improve digestion, he adds.

Recipe: Blend 1/2 cup milk of your choice, 1 cup chopped kale leaves, 1/2 small cucumber, 1/2 avocado, 1 chopped nectarine or peach, 1 tablespoon lemon juice, 1/2-inch slice of peeled ginger, 1/8 teaspoon cayenne pepper, and 10 ice cubes.

Nutrition facts: 240 calories, 17g carbohydrates, 24g protein, 9g fat

Pumpkin pie spice isn't just for fallenjoy the delicious flavor with this recipe from Suzanne Fisher, R.D., founder of <a href="http://www.fishernutritionsystems.com" id="e9c174e4-04df-3f76-aea3-d6dec5f9575b"> Fisher Nutrition Systems </a> in South Florida. Nutrient-dense ingredients boost the protein, fat, and fiber content, which promotes satiety and could prevent the unhealthy snacking and breakthrough hunger that so many dieters complain of, she says.

Recipe: Blend 1/2 frozen banana, 2 small figs, 1/4 cup plain Greek yogurt, 1/4 cup organic pumpkin puree, 1 tablespoon almond butter, 2 scoops pea protein, 1/4 teaspoon pumpkin spice, 1 teaspoon vanilla extract, 8 ounces milk of your choice, and ice.

Nutrition facts: 375 calories, 28g carbohydrates, 33g protein, 16g fat

<h1> Related: 7 Supplements That Melt Fat </h1>

<a href="https://www.womenshealthmag.com/food/a19934916/sweet-potato-nutrition/" id="81934432-2f3f-377b-afc9-c1e20a019682"> Sweet potato </a> casserole is the ultimate comfort food, but it's also a calorie bomb. This shake has all the flavor, but without the marshmallows and sugar crash afterward. "This smoothie has slow-releasing carbohydrates combined with lots of fiber from the sweet potato to stabilize blood sugar and kickstart your metabolism in the morning while curbing cravings later in the day," says Charlotte Press, nutritionist at <a href="http://www.press-startnutrition.com/" id="cee190aa-0781-34ed-a30c-2e3a316c138d"> Press Start Nutrition </a> . A single shake will score you everything you need at for the first meal of the day.

Recipe: Blend 1/2 cup milk of choice, 1/2 frozen banana, 1 cup sweet potato puree, 1-2 Medjool dates, 2 tablespoons tahini, protein powder of choice, 1 teaspoon vanilla extract, 1/2 teaspoon cinnamon, and 1/4 teaspoon nutmeg.

Nutrition facts: 513 calories, 53g carbohydrates, 30g protein, 20g fat

Indulge your craving for this classic flavor combo but in a healthy way with this recipe from <a href="http://www.maebadiyan.com/" id="b8869989-a371-3179-ab4f-1031cecf0a8a"> Mae Badiyan </a> , a naturopath and wellness expert in LA. "The greens and healthy fats will keep you fuller longer which may help with <a href="https://www.womenshealthmag.com/weight-loss/" id="96845b36-a63b-364f-a3cb-b326e9fa9334"> weight loss </a> and the collagen is great for hair, skin, and nails as well as helping to heal your gut," she says. "Plus, the cinnamon can help to stabilize your blood sugar and the peppermint aids in digestion." If you're trying to up your fat intake to burn fat, this shake's for you.

Recipe: Blend 1/2 cup cashew milk, 1/2 frozen avocado, 1 small frozen banana, 1 tablespoon cacao powder, 1 tablespoon coconut butter, 1 teaspoon cinnamon, handful frozen spinach, 1 tablespoon cacao nibs, 1 scoop collagen peptides, and 2-3 drops peppermint essence.

Nutrition facts: 315 calories, 29g carbohydrates, 12g protein, 22g fat

Peanut butter and jelly weight loss shake

Craving your favorite childhood snack? This shake, from Badiyan, will help you <a href="https://www.womenshealthmag.com/how-to-lose-weight/" id="cb6ba8cf-c9eb-3d9d-ad3b-a7cd17aba233"> lose weight </a> like a grown-up while feeling as free as you did as a kid. "This smoothie is perfect because it sneaks in greens without any taste," she says. "The healthy fats from the avocado and protein from the peptides will help to keep you full."

Recipe: Blend 1/2 cup almond milk, 1 tablespoon nut butter, 1 handful frozen spinach, 1/2 frozen avocado, 1 scoop collagen peptides, and 1/2 cup frozen strawberries.

Nutrition facts: 348 calories, 29g carbohydrates, 13g protein, 22g fat

When it comes to health foods, <a href="https://www.womenshealthmag.com/weight-loss/a19940475/probiotics/" id="304031a9-8cf2-33cc-ae42-81e20e752033"> probiotic </a> -heavy kefir and vitamin-rich leafy greens are superstars. Get your fix, along with satiating healthy fats, in this recipe from Mike George, nutritionist at <a href="http://www.trainlateral.com/" id="454621f9-b353-3f47-a7eb-345bb531401a"> Lateral Fitness. </a> If you're trying to lose weight, he recommends drinking this shake first thing in the morning, even before your daily coffee because coffee may inhibit the absorption of some nutrients.

Recipe: Blend 1 scoop vegan protein protein powder, 1 cup spinach, 1/2 cup unsweetened kefir, 1 tablespoon natural peanut butter, 1 teaspoon flaxseed oil, 1 cup frozen fruit, 1 tablespoon chia seeds.

Nutrition facts: 318 calories, 29g carbohydrates, 13g protein, 21g fat

"I drink this shake every day for breakfast," says <a href="http://www.HollyDelRosso.com" id="3be49c81-efb1-3c46-abbe-3a633698036d"> Holly Del Rosso </a> , fitness and nutrition expert in San Francisco. "This shake is essential for women as we are often lacking B12, magnesium, and <a href="https://www.womenshealthmag.com/food/a19981851/iron-sources/" id="a6dbba4c-b85b-35d0-a455-144d3106f495"> iron </a> which causes fatigue and can also inhibit weight loss and muscle gain." This shake is packed with 40 grams of protein and plenty of fiber, so you'll feel fuller for longer and your blood sugar will be stable, unlike drinking orange juice or eating a doughnut for breakfast, she adds.

Recipe: Blend 1 cup kale, 1 cup unsweetened almond milk, 1 frozen banana, 1 scoop chocolate protein powder, 2 tablespoons PB2 (powdered peanut butter), and 1 tablespoon spirulina.

Nutrition facts: 230 calories, 22g carbohydrates, 30g protein, 5g fat

<h1> Related: This Is The Diet Jessica Alba Used To Lose 11 Inches In 4 Months </h1>

<h1> Blackberry Cottage Cheese Shake </h1>

Cottage cheese is a highly underrated source of affordable, quality protein, plus nutrients like calcium, says <a href="https://www.nourishingplate.com/" id="dde3feee-b23d-3f40-a3c6-9ed46b9d7337"> Laura Rutledge </a> , R.D.N., assistant professor of nutrition at the University of Alabama, Birmingham. "Women, in particular, need adequate protein intake to help preserve muscle mass, especially if you're restricting calories to lose weight," she adds.

Recipe: Blend 1/2 cup cottage cheese, 1/4 cup milk of your choice, 1/2 frozen banana, 1/2 cup frozen blackberries, 1 handful fresh spinach, 1/4 teaspoon cinnamon, and 1 splash vanilla extract.

Nutrition facts: 158 calories, 27g carbohydrates, 15g protein, 1g fat

Oatmeal is a breakfast staple but you don't have to eat it as cereal. The high-fiber, super-filling, whole grain is the secret ingredient in this shake from <a href="http://www.shawntalbott.com/" id="a9e4463c-90c5-3b57-a66d-8364abf7be4e"> Shawn M Talbott </a> , Ph.D., C.N.S., L.D.N., nutritional biochemist and author. "The combination of <a href="https://www.womenshealthmag.com/food/a19967218/foods-high-in-fiber/" id="8ccc9aa6-0908-35a9-a623-41bd1d8e6909"> fiber </a> and flavonoids in this recipe helps to feed and protect the good bacteria in your gut," he explains. These good bacteria can go on to produce more "feel good" neurotransmitters in the brain which in turn help with mood and weight loss.

Recipe: Blend 1/2 pear, 1/2 banana, 1/4 avocado, 1 cup kale, 1 tablespoon almond butter, 1 cup milk of your choice, and 1/2 cup raw rolled oats.

Nutrition facts: 295 calories, 35g carbohydrates, 9g protein, 17g fat

<h1> Chocolate Peanut Butter Chickpea Cookie Shake </h1>

Chickpeas in a "cookie" recipe? Legumes are great for your gut and your waistline, Talbott says. Chickpeas, also known as garbanzo beans, are a great source of filling protein and fiber. Oh, and you can't even taste them, he adds.

Recipe: Blend 1/2 avocado, 1 banana, 2 tablespoons peanut butter, 2 tablespoon cocoa powder, 1/4 cup rolled oats, 2 tablespoons chickpea protein powder, 3/4 cup milk of your choice.

Nutrition facts: 460 calories, 41g carbohydrates, 23g protein, 27g fat

20 Shakes That Will Help Reach Weight Loss Goals

20 Weight-Loss Shakes That Will Help You Reach Your Goals

"Eating at least 30 grams of protein at breakfast can help you feel satisfied and feel less hungry later in the day," explains <a href="http://amygoodsonrd.com" id="91122b1e-6bd3-368b-aac4-4e59514adad4"> Amy Goodson </a> , R.D., a registered dietitian and nutrition consultant based in Dallas, Texas. "This is great for women looking to lose weight." The trick, she says, is that protein takes longer to digest than traditional carbohydrate-heavy breakfast foods like cereal or muffins. And the longer it takes to digest, the less hungry you'll feel and the more you'll be able to stick to your healthy eating goals.

For example, in one recent <a href="https://www.womenshealthmag.com/weight-loss/a19925694/high-protein-breakfast/" id="bbc3e5be-f2f0-363b-a2b3-e73f0db3ccd3"> study </a> , people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime. And, in one Nutrition Metabolism study, dieters who increased their protein intake so that they were getting 30 percent of their daily calories from protein lost about 11 pounds in 12 weeks.

Still, if you've ever tried following a <a href="https://www.womenshealthmag.com/weight-loss/a19907503/protein-weight-loss/" id="cb17f8c2-e09f-36de-a227-3552a451fdd8"> high-protein diet </a> , you know that upping your protein intake isn't always easy... especially if you don't have your recipe arsenal stocked with high-protein breakfast ideas.

That's why we asked nutrition experts to get creative and share their favorite high-protein breakfast ideas. Whether you like sweet or savory, exotic or comforting, vegan or paleo, on-the-go or sitting down, there is something everyone will love on this list.

<h1> Blueberry-Almond Baked Oatmeal </h1>

Oatmeal on its own is a delicious breakfast full of fiber and whole grains, but you can round it out and amp up the nutrition by adding protein-packed ingredients like flax meal, chia seeds, soy or almond milk, or protein powder, says Kimberly M. Neva, M.S., R.D., a dietitian and bariatric specialist at Loyola University Medical Center. Her favorite is cup oats topped with 1 scoop protein powder, 1 tablespoon flax seeds, and cup blueberries. That's right, you can stir flavored or unflavored protein powder right into your oatmeal.

Per serving: 329 calories, 21 g protein, 11 g fat, 50 g carbs, 8 g fiber

Another option to increase the protein in your oatmeal is to add a couple of dollops of Greek yogurt, Neva says. Sprinkle with cinnamon for extra flavor. "This packs 11 grams of protein per serving and is easy to take on the road with you," she says. "Plus you get filling fiber and healthy <a href="https://www.womenshealthmag.com/weight-loss/a19940475/probiotics/" id="a94e4471-5287-37d3-a34d-996c0cd800ee"> probiotics </a> ." One servings is cup oats and 4 ounces of flavored, low-fat Greek yogurt.

Per serving: 196 calories, 15 g protein, 5 g fat, 33 g carbs, 6 g fiber

If eggs for breakfast sounds boring, try these individual frittatas, Neva says. Mix 2 whole eggs and 1 extra egg white together with 2 ounces of sauted vegetables. For even more protein, add 3 ounces of turkey sausage. Simply pour the mixture into muffin tins and bake at 350 degrees Fahrenheit until you can insert a knife in them and it comes out clean (in a standard-size muffin tin, that will be about 20 to 25 minutes). One serving is two egg cups. These are a perfect option if you're not a morning person, as they can be made ahead and then reheated quickly on your way out the door, she adds.

Per serving: 353 calories, 31 g protein, 17 g fat, 17 g carbs, 2 g fiber

Looking for an exotic flavor? Try this modified version of a popular Turkish dish, courtesy of <a href="https://www.freeletics.com/en/" id="28b26567-339a-3912-ab8f-6f2db46a7848"> Marina Rsser </a> , a nutritionist and recipe author. Saut red onion, garlic, frozen spinach, and sliced chili peppers in a little olive oil. Once the veggies are soft, add an egg and finish cooking. Top with full-fat Greek yogurt, lemon juice, salt. "The combination creamy yogurt, fragrant olive oil, spicy chili and lemon is irresistible," she says.

Per serving: 200 calories, 15 g protein, 12 g fat, 11 g carbs, 1 g fiber

When it comes to increasing your protein intake, low-fat cottage cheese is an option many people overlook. The nutrition, taste, cost, and ease of preparation make it a great addition to your breakfast rotation, Rsser says. (Note: Low-fat cottage cheese has more protein per serving than full-fat, although both are great options.) She recommends filling a bowl with 1 cup cottage cheese, mixing in cup black beans, and topping with tomatoes, paprika, salt, pepper.

Per serving: 240 calories, 28 g protein, 5 g fat, 20 g carbs, 4 g fiber

Check out these three cottage cheese bowls for inspiration:

<h1> Chocolate Peanut Butter Porridge </h1>

Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rsser says. Mix together cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and banana. Top with yogurt or your choice of milk.

Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber

Never heard of quark? It's a German-style yogurt, similar to Greek yogurt, but with more protein and a texture like cheesecake. This thicker consistency makes it ideal for whipping up a decadent, creamy protein shake. And remember a protein shake doesn't always have to be sweet, Rsser adds. Her favorite concoction: cup Quark, c cucumber, a few mint leaves, a cup of milk, and a pinch of salt.

Per serving: 109 calories, 15 g protein, 3 g fat, 6 g carbs, 0 g fiber

This egg, onion, and tomato dish is a breakfast staple in Israel. In fact, the name literally means "breakfast," Rsser says. Simply cook a sauce of cup sliced onions, 1/2 sliced red bell pepper, 1 tomato, and teaspoon paprika. Place two cooked eggs on a slice of whole-grain bread and smother it in the sauce. Top with parsley leaves, chili flakes, salt, and pepper for more flavor.

Per serving: 237 calories, 17 g protein, 10 g fat, 21 g carbs, 4 g fiber

Take your basic scrambled eggs to the next level by adding 2 tablespoon seeds (pumpkin, sunflower seeds, and/or flax), 4 chopped cherry tomatoes, and cup of arugula to two cooked eggs. This combo adds protein, fiber, flavor, and a satisfying crunch to an otherwise ordinary dish, Rsser says.

Per serving: 219 calories, 16 g protein, 16 g fat, 3 g carbs, 1 g fiber

Fish is an excellent breakfast food. Not only does it have a ton of protein, but the healthy omega-3 fats can help everything from your skin to your brain. Breakfast is all about simplicity, so Rsser recommends keeping things easy by putting 3 ounces of smoked salmon or trout on one slice of whole-grain toast. Optional toppings include cottage cheese, grated horseradish, dijon mustard, chopped parsley, chopped dill, chopped chives, lemons, or salt and pepper.

Per serving: 169 calories, 20 g protein, 5 g fat, 11 g carbs, 2 g fiber

Start your morning off right with a simple parfait made of 1 container of plain Greek yogurt, cup berries and cup muesli, suggests Sonja Kukuljian, Ph.D., R.D., group general manager nutrition at <a href="http://barleyplus.com.au/us/products/" id="de02b2b9-ba4b-34c9-a09b-15060a15253f"> Freedom Foods </a> . Muesli is a whole grain cereal often eaten uncooked. There are lots of variations, so pick one high in fiber and low in sugar; Kukuljian suggests one containing barley, since it's got both fiber and protein.

Per serving: 188 calories, 7 g protein, 8 g fat, 23 g carbs, 3 g fiber

Put a twist on standard eggs by poaching an egg in a little vinegar, Kukuljian says. Add a slice of whole-grain sourdough toast (a source of pre- and probiotics) and 1 teaspoon of olive oil, and you've got a healthy, filling meal.

Per serving: 173 calories, 9 g protein, 9 g fat, 15 g carbs, 2 g fiber

Protein has an important place in the <a href="https://www.womenshealthmag.com/food/a19975377/vegan-diet-weight-loss/" id="b718e771-d921-3915-a132-8bdc1a8669a9"> vegan diet </a> , and you can still get plenty of it without ever touching an animal product, says <a href="http://www.rebeccacafiero.com/" id="a921ef0c-73ba-3013-a61c-c31d000044bf"> Rebecca Cafiero </a> , a certified holistic health and integrative nutritionist and a TEDx Speaker. Her favorite plant-based breakfast is muffins made by cooking cup gluten-free oats in cup pea protein milk (like Ripple) and adding 1 teaspoon of coconut oil, 1 teaspoon of almond butter, 1 teaspoon flaxseed, cinnamon, and cup blueberries. Mix to muffin-batter consistency. You can eat it right then or scoop into muffin tins and bake at 350 degrees Fahrenheit for about 20 minutes for a portable breakfast.

Per serving: 263 calories, 9 g protein, 17 g fat, 21 g carbs, 5 g fiber

Protein <a href="https://www.womenshealthmag.com/smoothies/" id="845e4760-e465-3571-a73e-bc66ab10e883"> smoothies </a> are a tried-and-true healthy breakfast, but vegans may feel left out of the smoothie love as they don't do whey or egg proteins. No problem, Cafiero says, there are plenty of vegan-friendly protein powders. She likes to blend 1 scoop of brown rice and pea protein powder with 1 teaspoon coconut oil, 1 teaspoon flaxseed, 1 cup pea protein milk, a handful of spinach, cup blueberries, and stevia and cinnamon to taste. This provides a healthy serving of protein along with vital fats, vitamins, fiber, and micronutrients.

Per serving: 292 calories, 33 g protein, 12 g fat, 12 g carbs, 3 g fiber

You can't go wrong with eggs and veggies in the morning, and you can get both in these grab-and-go crustless quiches, says Jennifer Clemente, M.S., a board-certified nutritionist. Simply mix 6 eggs with any type of vegetables you likeshe likes to add cup chopped <a href="https://www.womenshealthmag.com/food/a19934916/sweet-potato-nutrition/" id="a3e3cd54-958f-3228-a375-a429b2e011a0"> sweet potato </a> , 1 asparagus spear, cup kale, and cup red onion are her favoritesadd seasonings like garlic, sea salt, parsley, and cilantro. Bake in the oven at 350 until you can insert a knife in them and it comes out clean. This makes 3 servings and are loaded with fiber, protein and an incredibly wide range of nutrients including vitamins A, C, E, K, B1, B2, B6, and B12, as well as folate and chromium, she says.

Per serving: 190 calories, 12 g protein, 9 g fat, 11 g carbs, 2 g fiber

In the world of protein powders, collagen deserves more love, Clemente says. Collagen powder is pure protein that's cheap, flavorless, and dissolves well in shakes. She likes to blend 2 scoops unflavored collagen powder with 1 cup plant milk, cup berries, 1 tablespoon chia seeds, and 1 tablespoon nut butter. The best part? Collagen is no ordinary proteinit may help give you plump glowing skin, reduce joint pain, strengthen nails, hair and teeth, and can improve intestinal conditions and digestion, she adds.

Per serving: 384 calories, 32 g protein, 18 g fat, 22 g carbs, 11 g fiber

Avocado toast is the trendiest breakfast food right now, and with good reason. It provides a healthy dose of fats and fiber. But it can be improved, says <a href="http://www.bewellbyak.com/" id="f6466a0b-28ab-3be5-a092-a1f997b152a1"> Alana Kessler </a> , M.S., a certified dietitian nutritionist. Give yours a nutritional boost by putting one cooked egg and avocado on top of one slice of whole grain toast and sprinkling with one tablespoon of nutritional yeast. This adds filling protein and B vitamins.

Per serving: 270 calories, 15 g protein, 15 g fat, 20 g carbs, 8 g fiber

Now you can still have your favorite breakfast dish and get your protein too with this recipe, courtesy of <a href="http://www.drseltzerweightloss.com/" id="868edac9-6524-3c53-a571-a926b8810a63"> Charlie Seltzer </a> , M.D., a doctor specializing in weight loss. Simply blend until smooth 1/2 cup each of egg whites, oatmeal, and 1% cottage cheese along with 1 teaspoon baking soda. Cook the batter like a pancake , approximately one minute each side or until browned. These pancakes may help lower your risk of cardiovascular disease and contain lots of protein for the amount of calories. Plus, he promises that the finished product doesn't taste like eggs or cottage cheese!

Per serving: 320 calories, 35 g protein, 5 g fat, 32 g carbs, 4 g fiber

When you hear "breakfast sandwich," you probably think egg McMuffins. Seltzer's sandwich recipe, however, packs in the protein and fiber for minimal calories without sacrificing taste. Start with one toasted high-fiber English muffin. Add an egg, a slice of cheese, and two slices of Canadian bacon or ham. Feel free to wrap it in wax paper if you're missing that fast-food feeling.

Per serving: 365 calories, 30 g protein, 18 g fat, 27 g carbs, 8 g fiber

Leafy green vegetables are one of the best foods you can eat for your health, but most of us don't fancy them plain. So try them as a nest for eggs, as recommended by Brooke Alpert, R.D., author of The Diet Detox. Grab several large handfuls of greens (spinach, kale, mustard, etc.), and put in a hot pan. Stir until wilted, about one minute. Top with two eggs cooked to runny-yolked perfection. Add a little salt and pepper, and enjoy.

Per serving: 192 calories, 15 g protein, 8 g fat, 14 g carbs, 2 g fiber

How are we this far down the list and have not even mentioned the classic omelette yet? Consider it fixed. Omelettes are a great way to combine eggs with flavorful veggies, meats, and cheeses for a protein-packed nutritious breakfast. "My favorite omelette is two eggs cooked with cup mushrooms, cup chopped onions, and one ounce feta cheese, topped with basil and tomatoes," says Elin stman, Ph.D., nutrition researcher and founder of <a href="http://www.goodideadrinks.com/" id="78576624-9857-364d-a891-8ef9e76c1ad0"> Good Idea </a> . "Eggs are a great source of protein, the different colored veggies are packed with polyphenols, and the cheese provides calcium and flavor."

Per serving: 215 calories, 16 g protein, 15 g fat, 5 g carbs, 1 g fiber

Surprise: Scrambles don't have to be eggs. You can still get the flavor and protein by subbing cup tofu in for eggs, says <a href="http://www.shahzadidevje.com/" id="da053a6d-00fd-341c-aecb-b6a08d11527b"> Shahzadi Devje </a> , R.D., a certified diabetes educator. Not only does tofu provide protein, but it's also a great source of calcium, magnesium, iron, and zinc, she says. All you do is mash firm tofu and stir in a mixture of sauted onion, garlic, and red bell pepper (or your veggies of choice). Then cook on the stove. She recommends serving your scramble with either sprouted grain bread, roti, or breakfast potatoes.

Per serving: 153 calories, 16 g protein, 8 g fat, 7 g carbs, 4 g fiber

Want something simple, protein-packed, and filling that doesn't require any prep or cooking? Devje's favorite super-easy breakfast is 2 Wasa rye crackers spread with 2 tablespoon almond butter and sprinkled with one tablespoon each of seeds and dried fruit. Add a glass of soy milk and you have a serving of protein in less time than it takes you to look up a recipe.

Per serving: 357 calories, 12 g protein, 22 g fat, 35 g carbs, 7 g fiber

<a href="https://www.womenshealthmag.com/food/a19953063/chia-seed-danger/" id="0f7ee769-af45-3cca-abb1-3bdf78530d8a"> Chia seeds </a> are packed with protein and fiber, but that's not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from LA-based dietitian, <a href="https://www.daniellejudson.com/" id="ca4283bb-4fca-3649-abfc-6ccd7c3ec2a7"> Danielle Judson </a> : Combine 3 tablespoons chia seeds with 1 cup unsweetened almond milk (or any other plant-based milk of choice), 2 tablespoons almond butter, 1 teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you've got breakfast pudding to go.

Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber

<h1> Chocolate Pomegranate Overnight Oats </h1>

If even cooking oatmeal is beyond your abilities in the mornings (and you'll get no judgement from us!), <a href="https://www.womenshealthmag.com/food/a19950938/better-overnight-oats/" id="f5182a7c-9b7b-3094-a87f-ae32162529a8"> overnight oats </a> are the perfect solution. Try this nutrient-rich, protein-packed variety, courtesy of Lauren Harris-Pincus, M.S., R.D.N., author of <a href="https://nutritionstarringyou.com/protein-packed-breakfast-club/" id="eaeb2c7d-811f-3e51-a3b9-e6b8f89794a5"> The Protein-Packed Breakfast Club </a> . Combine cup oats, 1 cup unsweetened almond milk, 4 ounces plain Greek yogurt, 1 teaspoon chia seeds, 1 scoop chocolate whey protein powder, and a sprinkle of pomegranate seeds. "The balance of protein and fiber from the oats and fruit will delay digestion and help to keep your energy levels up much longer than a high-carb meal, plus the chia seeds absorb up to 10 times their weight in water to help keep you full," she says.

Per serving: 415 calories, 30 g protein, 15 g fat, 42 g carbs, 8 g fiber

Bread pudding is the ultimate comfort food in the morning, but it doesn't have to be a calorie bomb. Indulge with this healthy version from Harris-Pincus. Mix one egg, 2 tablespoons vanilla whey protein powder, a packet of stevia, and 2 tablespoons milk. Fold in cup chopped apple and one slice of cubed whole-grain bread. Pour in a mug, and microwave for one minute. Top with cinnamon.

Per serving: 291 calories, 32 g protein, 8 g fat, 23 g carbs, 3 g fiber

Four ounces of smoked salmon on one paleo wrap with roasted vegetables, greens, and 1/4 avocado is the go-to breakfast for <a href="http://www.elizabethtrattner.com/" id="34efbf67-cd34-36d4-a593-fb30ece21772"> Elizabeth Trattner </a> , chef and integrative medicine specialist. "This yummy wrap is high in healthy fats and fiber, which keeps you full longer and helps you lose weight and lower cholesterol," she says. The best part, however, is how customizable this is. Swap out the low-carb wrap for a whole-grain wrap, trade the salmon for chicken or eggs, and use any type of veggies you like.

Per serving: 327 calories, 29 g protein, 16 g fat, 22 g carbs, 15 g fiber

Make a big batch over the weekend: Bring water to rolling boil on stove, place 6 eggs in pan, cover, and remove from heat. Let it sit for 12 minutes. Goodson suggests pairing 2 hard-boiled eggs with cup cooked quinoa, which is also high in protein, and berries.

Per serving: 237 calories, 15 g protein, 10 g fat, 20 g carbs, 3 g fiber

Tacos are an anytime food, as shown by this recipe for breakfast tacos, courtesy of Jerlyn Jones, M.S., R.D.N. Take one whole-grain wrap, add cup black beans, 2 scrambled eggs, lettuce, salsa, and 1/4 cup avocado. The beans and eggs provide protein, while the avocado provides healthy fats and the veggies bring the vitamins. Plus, it's perfectly portable.

Per serving: 476 calories, 22 g protein, 20 g fat, 47 g carbs, 14 g fiber

Who doesn't love toast in the morning? But the regular butter-and-jam variety is little better than a doughnut when it comes to nutrition. Add protein and nutrients with Jones' toast. Start with one slice whole-grain bread, spread it with 1 tablespoon nut butter of your choice, and sprinkle with 1 tablespoon chia seeds. This combo provides protein along with a hefty dose of <a href="https://www.womenshealthmag.com/food/a19967218/foods-high-in-fiber/" id="8ccc9aa6-0908-35a9-a623-41bd1d8e6909"> fiber </a> and fats.

Per serving: 237 calories, 10 g protein, 14 g fat, 21 g carbs, 10 g fiber

Good news for coffee lovers: Upping your protein at breakfast can be as simple as adding a serving of protein powder to your large coffee. This genius trick comes from <a href="http://adriennedaly.com/" id="02fc7646-6041-35a3-ae69-ca02ac3c7860"> Adrienne Daly </a> , a nutrition coach based in Houston,. Her favorite is to get a grande sized Cold Brew from Starbucks and a serving of chocolate protein powder to make it a mocha.

Per serving: 113 calories, 20 g protein, 1 g fat, 4 g carbs, 0 g fiber

Just because it's a dinner food doesn't mean you can't eat it for breakfast. In fact, last night's leftovers can make some of the most nutritious breakfasts, Daly says. Meat and vegetables, dinnertime staples, can easily be reheated and enjoyed. Her go-to is 6 ounces cooked 93% lean ground turkey topped with a little salsa for extra flavor.

High-Protein Breakfasts That Help You Lose Weight

Eat breakfast. Eat protein. If you're trying to lose weightor just eat and live a bit healthierthose are two tips you shouldn't ignore. And, if you combine them by starting each day with a high-protein breakfast, well, you're pretty much unstoppable.

34 Easy High-Protein Breakfasts That'll Help You Lose Weight

"I noticed something green spilled on the front of my shirt, I didn't think anything of ituntil I tried to take it off and realized it was stuck to my nipple," Meghan says. "My breast was leaking green fluid."

That's right: Meghan's <a href="https://www.womenshealthmag.com/health/a19917164/hispanic-women-breast-cancer/" id="9640b250-b0f0-3c01-a4e4-f3380d786713"> breast cancer symptom </a> was green fluid leaking from her nipplesand her experience isn't unique. According to preliminary <a href="http://abstracts.ncri.org.uk/abstract/typical-and-atypical-symptoms-in-women-with-breast-cancer-evidence-of-variation-in-diagnostic-intervals-from-a-national-audit-of-cancer-diagnosis/" id="00fcbd05-72a2-383b-a06b-e3b5aff837ee"> research </a> presented at the UK National Cancer Research Institute's (NCRI) 2016 conference, one in six women who <a href="https://www.womenshealthmag.com/health/a21100887/woman-terminal-cancer-immunotherapy/" id="0065e332-117b-3420-aee7-f3cadf8327f9"> discovered their cancer </a> themselves caught it based on a less-obvious breast cancer symptom, like nipple abnormalities and weight loss (a.k.a. not a lump).

These self-reported breast cancersespecially ones that don't involve the typical lumphighlight why it's so important to pay attention to any strange signs or symptoms or changes you may be experiencing, in addition to staying on top of your mammograms and annual checkups, says Neelima Denduluri, MD, the associate chair of the U.S. Oncology Network Breast Committee.

Instead, it's best to examine your breasts as a wholekeeping track of what they normally feel and look likeso you can report any changes to your doc, whether theyre cancer or not, she adds.

Here are some of the most surprising signs and symptoms of breast cancer in women, so you know what to look out for besides lumps:

<h1> 1. You notice dimply, scaly, patchy, or inflamed skin </h1>

You know your boobs and all their little quirks (like how Leftie fills out your bra so much better than Rightie) so if you notice any changes to their normal appearance, pay attention, says Debra Patt, MD, ob-gyn and breast cancer expert with Texas Oncology, a practice in the US Oncology Network.

"Any unusual thickening, redness, rash, dimpling, or puckering of your breast skin, or around the nipple, should be checked out by your doctor," she explains.

When Meghan Hall, 34, was <a href="https://www.womenshealthmag.com/health/a19942885/breast-cancer-facts-from-survivors/" id="7fc2e93e-66c6-33b2-ab71-bfaeb41f1452"> diagnosed with breast cancer </a> , it wasn't because she (or a doctor) felt a lump.

by Charlotte Hilton Andersen

Articles written by the author

30 Weight-Loss Shakes And Smoothies That Will Help You Reach Your Goals

20 Weight-Loss Shakes That Will Help You Reach Your Goals

34 Easy High-Protein Breakfasts That'll Help You Lose Weight

11 Symptoms Of Breast Cancer In Women That Aren't Lumps