Mmm… breakfast rolls. Anyone who grew up in the fast-food era will likely associate these tasty, genre-defying sammies with morning trips through the drive-thru line at your favorite chain restaurant. Personally, I can attest to the fact that there were many Egg McMuffin pit stops on my daily drive to high school—and a few more since.
However, now that I’m a nutritionist, I know that these commercially prepared foods are typically high in fat, calories, sodium, and artificial ingredients. If you’re working towards losing weight, you may have scaled back. But I can also confirm that making your own breakfast sandwiches can actually be a great way to start the day healthy. The right nutrient dense ingredients like whole grains, lean proteins, fruits and vegetables all have a place on a breakfast table or weight loss passenger seat.
Here are five delicious combinations that will lure you out of bed and help shift the number on the scale. Then for more tasty meal combinations, check out our list of the best sheet pan dinner combos for faster weight loss, says nutritionist.
In a world with literally thousands of diet options, choosing the right one can be mind-boggling. But I believe you can’t go wrong with the Mediterranean Diet — and US News and World Report agrees, ranking it the best diet overall for four straight years. A Mediterranean-style eating plan full of fruits and vegetables, legumes, whole grains, and lots of olive oil has been shown to reduce systemic inflammation, promote heart health, and promote weight loss. How about a Mediterranean breakfast sandwich to be spoiled in the sun?
How to do it: Overcook an egg in a teaspoon of olive oil, then sprinkle with a tablespoon of crumbled feta cheese and let sit in the pan until the cheese begins to melt. Layer a whole grain sandwich (I’m a fan of Oroweat’s 100% whole grain variety) in a thin layer and top with oil-pickled sun-dried tomatoes, a handful of fresh spinach, and a fresh basil leaf or two.
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While we talk about diet trends, I’d be remiss if I didn’t mention keto, another hugely popular weight-loss choice. Although a ketogenic diet has its downsides (as noted in this recent study), it can be an effective way to lose weight quickly. That’s because when you heavily shift your macronutrients toward fat and away from carbohydrates, your body enters a metabolic state of ketosis, which burns fat for fuel.
If you’re on keto for weight loss, you can turn breakfast into a bonanza of healthy fats and minimal carbs with a simple smoked salmon wrap. (It may not be a sandwich per se, but I call it close enough!)
How to do it: Mix 2 diced green onions and 1/4 teaspoon garlic powder into 2 tablespoons full-fat cream cheese. Spread this DIY schmear on top of a whole wheat low carb tortilla. Then fill with smoked salmon — Sea Bear’s Ready-to-Eat Bags of Smoked King Salmon are a handy choice — and garnish with alfalfa sprouts. Wrap everything up and get noshing!
Avocado toast is what the cool kids eat for breakfast. (Or at least it was a few years ago? I can’t keep up.) Give this trendy brunch staple a fresh twist by adding hummus and a hard-boiled egg to the mix.
How to do it: Start by toasting two slices of whole wheat bread for a boost of filling complex carbohydrates, then top it with creamy hummus for a bit of protein and even more fiber. Top with a few slices of avocado ripened with monounsaturated fat (aka the good kind) and a sliced hard boiled egg. No matter what your morning brings, this combo should keep you full until lunch.
Not all breakfast rolls are hearty! Stay on the sweet side with this tasty berry and frozen waffle option.
Surprised a nutritionist gave the green light to frozen waffles? This is because they are not all created equal. Nature’s Path Flax Plus Waffles, for example, not only contain 5 grams of fiber per serving, but also ALA Omega-3 fats from flaxseed. A systemic review and meta-analysis found that people who were obese or overweight who added flaxseed to their diet experienced significant weight reduction. With only 100 calories and two grams of added sugar per waffle, this organic choice is definitely for weight loss.
How to do it: Make this sweet start to the day by toasting two whole wheat flax waffles, brushing them with a layer of Greek yogurt and stacking them with sliced fresh strawberries in the middle.
Eggs are an excellent source of protein in breakfast sandwiches, but if you’ve been cutting out animal products as part of a weight loss plan, you’re not without options. Extra firm tofu yields an egg-like sammie centerpiece that’s high in protein and even has a bit of fiber.
How to do it: Prepare a hearty vegan breakfast by topping a thick slice of pressed, extra-firm tofu with nutritional yeast, salt, and pepper, then pan-frying for about five minutes per side. Slide off the griddle onto a toasted whole wheat English muffin, topped with a tablespoon of pre-made pesto. Place a few slices of fresh tomato and a handful of arugula on top and dig in.
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