For older adults and those engaged in resistance training, studies have shown that incorporating a higher protein breakfast can be particularly advantageous. Meals rich in high-quality protein have been shown to enhance satiety and cognitive function, reduce body fat percentage, and prevent overeating later on. Compared to lower protein breakfasts, protein-rich breakfasts have been found to lead to increased fullness and decreased hunger. Please consult your healthcare provider or registered dietitian before making any changes to your current routine. The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. If you’re not sure how much protein you should eat in a day, this article may be helpful. To reach my protein goals, I typically divide it across three meals. I know a lot of you struggle with hitting your protein goals, so I was inspired to create this high-protein meal plan for the week. Crumbling firm tofu into small chunks creates a texture similar to scrambled eggs. Store the cottage cheese and smoked salmon in separate containers and toast your bread fresh in the morning. It’s a satisfying option if you’re looking to support weight loss and avoid processed meats. This toast is a great example of how you can create a high protein breakfast without a lot of effort. This rate aligns with recommended healthy weight loss guidelines from nutritional experts. A 1700-calorie high-protein diet offers specific advantages and limitations for weight management and overall health. A high-protein diet should include a variety of protein-rich foods such as lean meats, fish, poultry, eggs, dairy products, legumes, nuts, and seeds. Nuts and seeds, hard-boiled eggs, and protein shakes are all convenient and nutritious snack options that can contribute to meeting your daily protein needs.Plan ahead and meal prep if possible. This could include lean meats such as chicken breast or fish, legumes such as lentils or beans, dairy products such as Greek yogurt or cottage cheese, or plant-based options such as tofu or tempeh.Incorporate high-protein snacks into your day. Why High-Protein Breakfasts Are Key for Weight Loss Blitz protein powder into smoothies, mix a scoop into oats for an incognito and easy protein boost, or stir protein powder into yogurt to make another high-protein breakfast food even higher in protein. Beyond the protein, they also come packing heart-healthy fats and filling fiber. “Salmon is not only high in protein at 7 grams per ounce, but it’s also a fabulous source of heart-healthy omega-3 fats, which most people do not consume enough of,” Harris-Pincus says. These are a few of the many qualities that make high-protein breakfast foods an important part of a healthy diet. Designed to support fat loss while saving time, these options help keep you consistent and satisfied all week long with high protein breakfast foods for weight loss. A high-protein breakfast slows digestion, reduces cravings throughout the day, and supports a healthy metabolism. Cereal can be a simple, no-frills breakfast when you’re short on time, and an easy way to add more protein to your diet. The combination of protein and healthy fats will keep you feeling full all morning long. If you’ve been struggling to come up with meals to help support your weight management efforts, high-protein breakfast ideas for weight loss can be just the thing you need. Hummus, made from chickpeas, is a great protein, fibre, and folate source, supporting digestion and muscle maintenance. Serve immediately or store the remaining for a refreshing, cold breakfast. Drizzle olive oil over the veggie mixture and season with salt and black pepper. Quinoa is a complete protein with a low glycemic index, keeping you energised and reducing cravings. Continue stirring for an additional minute, then remove from heat and serve warm. Healthiest Breakfast Overall: Oats Overnight Green Apple Cinnamon Eating healthy doesn’t have to be bland and boring. You’ll choose your source of protein, source of carbs, and source of fat. Either way, we’ve got you’re high-protein breakfast needs covered. Here, we’ll dive into all the best protein-rich breakfast options and give you some ideas on combining them to suit your tastes and goals. After brushing your teeth and making your coffee, you think about your morning meal. Easy to prep, easy to enjoy We spoke to a panel of registered dietitians and nutrition specialists to round up the best expert-recommended homemade breakfasts and ready-made options for busy mornings. So, what exactly constitutes a good breakfast for weight loss? Start your journey now at leanandfit.info and redefine what breakfast means for your weight loss success. If you’re aiming to transform your breakfast routine into a powerful tool for fat loss and sustained energy focusing on protein is essential. You are consuming a carefully designed metabolic instrument that supports sustainable weight loss and optimal health. Beginner-Friendly Mediterranean Diet Recipes For 2026 As a dietitian, Van Eck likes breakfast tacos for several reasons. “Not only is spinach packed with fiber, vitamins A, C, and K, it also has folate, iron, magnesium, and potassium,” says Derocha. “Vegetables add flavor, texture, fiber, vitamins, and minerals.” In a large bowl, combine pancake mix, protein powder, water, and Greek yogurt. This particular pancake recipe adds protein to the mix to make it better for bodybuilders and fitness enthusiasts. And this simple recipe is packed with protein for growth. This high-protein omelet features a diner-classic combo of ham, cheese, and veggies—and yet, it is only 330 calories! For delicious, fast, and easy flapjacks that also fuel your body with a balance of protein, fiber, and carbs, this recipe is the way to go, especially when you need a natural rush of energy early in the AM. The only thing better than the combination of bacon and eggs is taking that combo and adding cheese and tortillas. You’ll get the majority of your protein from the black beans and eggs, but the most popular corn tortillas come with a couple of grams as well. As a dietitian, she is the best at breaking down science-based information in an easy-to-digest way for consumers and healthcare professionals alike. Fiber supplements can help support regularity as well as digestive and heart health, and are available in powder form, like Life Extension's fiber supplement from konjac root. Women and men should aim for about grams of fiber per day, respectively. We’re always here for your next protein-packed meal. But if you were to add turkey bacon and cottage cheese to the mix? And as it stands, it's got a ton of protein (36 grams, to be exact). This eight-inch frittata features three eggs plus extra whites. Cereal is typically a breakfast win because of the ease with which it’s made.Because carbohydrates can come from your side of fruit, enjoying it with some high protein item—like cottage cheese—will keep you feeling full for hours.With these 11 high-protein breakfast ideas, you’ll never run out of options to fuel your body and achieve your weight loss goals in 2026.This smoothie combines the sweetness of raspberries and peaches with Greek yogurt, creating a balanced and refreshing start to your day.Just be mindful of portion sizes, and resist the urge to drown your burrito in melted cheese.The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems.I absolutely love that you can keep changing things up and add whichever veggies you’re feeling like eating the most that day.Take a Crunchwrap, but make it breakfast! This paleo-friendly vegan shamrock shake will taste just like the McDonald's drive-thru, sans all that added sugar. With sweet fruits like mango and banana to cut the bitterness of the greens, this delicious morning smoothie is just what you need to wake up. A deliciously creamy smoothie to start the day? By swapping in egg whites instead of whole eggs, you can greatly reduce the number of calories while increasing the protein. You can find even more high-protein low-calorie recipes for every meal of the day if you want to stay on track and feel amazing. But smoothies are more than delicious; they can keep you full and satiated throughout the day, making them an excellent breakfast or lunch for your weight loss journey. It uses no protein powder but still packs in 16 grams of protein thanks to flax seeds and Greek yogurt. Most of our protein pancakes without protein powder use Greek yogurt or cottage cheese, but not these! Pancakes are a filling breakfast option that also tastes amazing. Then remove from heat and combine the potato and egg mixtures in the tortillas. Cook the meat and peppers over medium heat for about 4 minutes while breaking up the turkey—season with chili powder. How Much Protein You Really Need to Eat to Lose Weight + Burn Fat Your breakfast should contain at least 25 grams of protein if you are looking to feel and stay full until lunchtime, according to Gabrielle Tafur, RD, an Orlando, Florida-based dietitian. Both take under 5 minutes and are perfect for a quick high-protein breakfast for weight loss. It’s a quick high-protein breakfast for weight loss you can prep in minutes. Serve with a dollop of Greek yogurt and fresh berries for a satisfying, protein-packed breakfast. Boost your morning oatmeal by stirring in a scoop of protein powder and topping it with a variety of nuts. These tacos provide a good balance of protein, complex carbs, and fiber to support your weight loss goals while satisfying your taste buds. The Start TODAY app features oats in a variety of ways, such as oatmeal, overnight oats and oatmeal bars. The beta-glucan fiber in oats helps you feel full, and oats also have a positive effect on the hormones leptin, ghrelin, cholecystokinin and glucagon-like receptor-1 (GLP-1). On the flip side, choosing the right foods in the morning can help you feel satisfied longer, balance your blood sugar and make that cookie stash in your desk less tempting. Don't be surprised if your body needs a few days to adjust to your new breakfasts. It wouldn’t be a Mediterranean menu without a Greek salad in some form or another—these cottage cheese bowls fit the bill. Get the Copycat Starbucks Spinach, Feta & Egg White Wrap recipe. It’s hearty and cheesy, but still light enough for those of us who don’t love a heavy breakfast. Get the Avocado Toast Focaccia recipe. Featuring a fluffy yet crispy layer of bread with creamy mashed avocados, sweet and sour caramelized onions, and tangy and smoky goat cheese, this is the perfect shareable version to serve to a brunch crowd. Check out these egg muffin cups that are high protein! Use coconut flour instead of regular wheat flour to introduce more healthy fats. This baked oatmeal is not only NOT BORING but also high in protein, thanks to the protein powder I used. These feta eggs in ramekins are super easy to make and pack a ton of flavor. Packed with protein and fiber, this dish keeps you feeling full for longer, reducing the urge to snack between meals. The high protein content boosts metabolism and aids in fat loss, while the fiber from oats supports digestion and stabilizes blood sugar levels. Smoked salmon on whole grain toast is a delicious and nutrient-packed option that supports weight loss goals. Protein has a higher TEF than carbohydrates or fats, meaning your body burns more calories to process protein compared to other macronutrients (12).Packed with high quality protein and omega 3 fatty acids, this fish supports muscle preservation while promoting fat burning.Moreover, along with a diet plan, it is necessary to develop a healthy lifestyle to speed up the weight loss progress.For years, her Mediterranean diet emphasized vegetables, whole grains, and feta—but protein hovered near 65 g/day.Start with one idea from this list and build a habit that supports your weight loss journey.Many traditional breakfasts — like toast, muffins, and cereal — are heavy on carbs but light on protein.Wrapped in a whole-wheat tortilla, it’s a convenient and protein-rich breakfast idea. 1 hour (10 minutes of prep), 23g protein per slice They're budget-friendly, easy to make and reheat, and oh so delicious! I like meal prepping these and then having a few with a side of fruit or a muffin! 30 minutes, 26g protein (per 3 meatballs) Hard-boiled eggs are rich in choline, which supports fat metabolism, and vitamin D, which is necessary for hormonal balance. This makes it a healthy way to lose weight without compromising on taste. Packed with essential nutrients and antioxidants, this vegan and gluten-free powder aids in detoxification, weight management, and digestive health. Grilled chicken or tofu is rich in high-quality protein, which boosts metabolism and preserves muscle mass during weight loss. “The mild flavor and versatility of tofu makes it an excellent base for breakfast scrambles and smoothies,” says Malkani. “Tofu is nutrient-rich and high in plant-based protein,” says Malkani. Per MedlinePlus, like oats, monounsaturated fat helps lower LDL cholesterol. Try one of these recipes today and share your favorites in the comments! From Greek yogurt parfaits to moong dal chillas, these recipes keep you full, energized, and on track with your goals. Opt for a Greek yogurt parfait or a protein smoothie. Serve with fruit, Greek yogurt, or sugar-free syrup. In a bowl, layer Greek yogurt, oats, and fruit. • ½ cup fresh fruit (like berries, banana, or chopped apple) Chickpea flour transforms breakfast into a protein powerhouse with an impressive nutritional profile. Stir in a scoop of unflavored or vanilla protein powder for an extra protein boost. To craft your perfect protein oatmeal, start with steel cut or rolled oats prepared with water or unsweetened almond milk. It’s also a primary source of isoflavones — a type of plant-made flavonoid with a range of health benefits, including antioxidant, anti-inflammatory and anti-cancer properties.” “Tofu provides you with high levels of calcium, manganese, iron and vitamin B5, which is needed to break down carbs and fat for energy,” says the Cleveland Clinic. It’s a great protein option for vegans and vegetarians — and omnivores, too.” “It’s a top source of omega-3 fats, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). “Though most types of fish and seafood are lean and low in fat, salmon is famous for its higher fat content,” Allison P. Lutz, RD, tells UPMC HealthBeat. Steak and eggs are an age-old breakfast meal that our grandfathers would have enjoyed. To make this list easier to navigate, I broke the recipes into muscle gain, fat loss, no eggs, and easy. You can start your morning with this protein-packed salad that combines edamame and hard-boiled eggs. Each serving delivers about 10 grams of complete protein plus healthy fats. These pancakes combine protein powder, eggs, and Greek yogurt for extra nutrition. So with two per serving, that means you'll get over 20 grams of protein with your breakfast.Packed with protein and fiber, this dish keeps you feeling full for longer, reducing the urge to snack between meals.If you follow a paleo diet, you'll love this breakfast smoothie.Mix your favorite protein powder with flour, baking powder, and almond milk.Most of the calories—as well as the majority of the vitamins and minerals—are in the yolks, but the white contains a fair amount of protein (3.5 grams each).Breakfast is the perfect meal to target for some extra protein; about three-fourths of total protein intake is consumed at lunch and dinner, according to 2016 data from Food Surveys Research Group.“Protein powders can be a convenient option to help you hit your morning protein needs, especially for those who are busy and on-the-go,” Burgess says.Maple syrup, brown sugar, dried fruit, and chocolate are toppings that can make oatmeal an unhealthy meal. Try these high-protein breakfast recipes and make them your own! This breakfast sandwich is a handheld, satisfying meal that combines textures and flavors for a delicious start to your day. For those on-the-go mornings, protein oatmeal bars are a lifesaver. For a lighter but protein-rich breakfast, spread creamy ricotta cheese on whole-grain toast. Tofu is made from soybeans and is rich in essential amino acids, making it a complete protein source. It’s also rich in casein protein, which digests slowly, helping to keep you feeling full for longer periods. They are incredibly versatile and can be paired with a variety of vegetables to create a nutrient-dense breakfast. Protein helps regulate blood sugar levels, reducing insulin spikes that can lead to fat storage. Protein has been shown to promote fat burning, muscle repair, and appetite control. Either way, we are living in a full on protein boom, especially at breakfast.Oats for breakfast can be a bit boring, but only if you don’t have these amazing recipes on hand!Unless you combine them in this super quick and delicious bowl that only takes 10 minutes to make, and is perfect for breakfast meal prep!This low-carb yogurt parfait is rich in healthy fats from almond butter and walnuts, which also add to the protein content of the Greek yogurt.The study also found that higher anthocyanin intake was linked with the least weight gain over time, as well as lower body fat.Click the button below that says “Add to Cart” to download your free meal plan printable.Blend your favorite protein powder with frozen fruits and a splash of milk for a thick, creamy smoothie bowl base.“Smoothies made with cottage cheese are a great way to get quality protein in without having to rely on protein powders,” says Alyssa Pacheco, RD, at the PCOS Nutritionist.Marie says, “If you are not a fan of eating cottage cheese on its own, this a great way to boost protein at a breakfast meal, and also make scrambled eggs more creamy. Made with Applegate Naturals Genoa Salami, avocado, hard-boiled eggs, olives, spinach, and tomatoes then topped with a drizzle of Italian dressing, this breakfast bowl will keep you satiated and satisfied. Plus, protein oatmeal muffins pair perfectly with a spoonful or two of your favorite nut butter for an additional punch of added protein. However you do it, add more protein to your diet; your body will thank you. Blueberry Banana Smoothie But what you eat for breakfast truly matters, so I’m sharing 7 high protein breakfasts for weight loss today. A 7 high-protein breakfast for weight loss Indian style, like paneer bhurji, fits perfectly into traditional diets. Try a 7 high-protein breakfast for weight loss vegetarian with tofu, Greek yogurt, or lentils for protein-rich options. You know the old saying, “The early bird gets the (protein-packed) worm.” If you’re looking for a tasty, protein-powered breakfast that you can also whip up ASAP, look no further than this baked eggs recipe. The dish provides an easy, spoonable way to get tons of protein, fiber, and healthy fats. Omelettes are a great way to combine eggs with flavourful veggies, meats, and cheeses for a protein-packed nutritious breakfast. Protein-rich meals benefit your fat loss goals immensely. Soy, pea, and hemp protein powders are popular choices. Almonds, chia seeds, and flaxseeds are beneficial for weight loss. This recipe by The Balanced Whisk is a perfectly delicious and moist cookie dough mug cake that also happens to be high in protein! It’s honestly the best and easiest way to sneak in additional veggies without even realizing it. This recipe by Cotter Crunch combines the goodness of nutrition with flavor with its delicious comfort food chicken and biscuits meal. Although they’re high in protein, they’ll still quite low in calories with each sausage patty having approximately 57 calories, depending on how large you make them. Eggs are an excellent source of high-quality protein and make a perfect high protein breakfast for weight loss. By eating a high protein breakfast for weight loss, you’re helping your body maintain its calorie-burning muscle. In this article, you’ll discover seven delicious high protein breakfast recipes that are not only quick to prepare but also contain fewer than 300 calories each. Starting your day with protein gives your body the fuel it needs while supporting your weight loss goals. Each day has around 2,000 calories and 150g of protein. This 7-day meal plan gives you variety, satisfaction, and around 150g of protein per day. While a high protein diet supports fat loss, including around the belly area, it won’t target fat from one specific spot. We know by now that protein-riched breakfasts are good for bones and muscles and coffee helps… These egg muffins make a quick breakfast with great flavor versatility. Wrap these egg burritos in a microwave-safe wrap to take them on the go or save it for the next day. It takes a more wholesome approach to a high-protein breakfast that you can appreciate and rely on. Ham and Cheese Casserole (21 g of Protein per Serving) "Oatmeal is amazing for its versatility and heart health benefits but it's light on protein," Harris-Pincus says.Pair with a fresh blueberry compote for a high-protein twist on a breakfast classic.These burritos work great for busy mornings or post-workout meals.Make healthy cooking easy and enjoy a year of Good Food All Access for just £44.99, plus receive a free stylish sauté pan (worth £59.99)So it’s often hard to sit down and eat breakfast. Get our recipe for Breakfast Tacos with Bacon and Spinach. Huevos Rancheros is a traditional Mexican dish that can provide you with a protein boost, especially for those who are looking for a meatless dish. Get our recipe for Protein-Packed Blueberry Lemon Ricotta Pancakes. And did we mention there are a ton of different ways to flavor this basic recipe? Plus, pineapple contains bromelain, an enzyme that helps break down protein and may help reduce bloating. This decadently thick smoothie recipe will satisfy your cravings for an ice cream cone. Simply combine 1 1/4 cups light soy milk with 1/2 cup frozen blueberries, 1/2 frozen banana, and one teaspoon of pure vanilla extract. Spinach adds fiber and micronutrients, while avocado provides satiating healthy fats. Research from the American Journal of Clinical Nutrition shows that increasing protein intake to 30% of daily calories can lead to significant weight loss and reduced belly fat. Choosing the right kind of healthy breakfast for weight loss is the key. The healthy fats from the avocado pair beautifully with the fiber from whole-grain bread, making it a filling choice for breakfast. A classic combination of creamy avocado and protein-rich eggs makes this toast a satisfying and healthy option. Skip boxed oatmeal that already contains brown sugar and cinnamon or other sweet flavoring, Shary advises.Packed with protein, they help to boost metabolism, promote muscle repair, and keep you feeling fuller for longer, reducing the likelihood of unnecessary snacking.For even more protein, add three ounces of turkey sausage.We’ve discussed dairy-based protein sources like Paneer and Egg bhurji.If you wake up famished or are prone to afternoon slumps, you may be lacking protein as a fuel source in your morning routine.Even though pancakes are typically high in carbs and calories, you can give them a protein-rich twist by mixing up your own healthy homemade batter instead of using a mix.While a high protein diet supports fat loss, including around the belly area, it won’t target fat from one specific spot.Chia pudding is a fantastic choice for weight loss due to its high protein and fiber content, which helps you feel full for longer and reduces cravings. Blend whey protein powder with almond milk, adding chia seeds for an extra protein boost. Let’s delve into the details of these delicious, protein-packed smoothie and shake recipes. Quick to make and easy to consume, these constitute an ideal, on-the-go breakfast option that won’t compromise your daily protein intake. — slice up some avocado to serve on top for an extra hit of fiber.In fact, a hearty breakfast high in protein and fiber, and low in sugar and refined carbohydrates, will support weight loss best, Avery Zenker, R.D., with Everflex Fitness.Go ahead and throw a handful of this high-fiber food into the blender the next time you're making a smoothie.Despite this, more than 30% of people skip breakfast, which is partly why obesity rates remain high.For example, add avocado or nuts to your 7 high-protein breakfast for weight loss to stay full longer.Instead of paneer, this dish uses two scrambled whole eggs and two egg whites.S6 Body Sculpting is a non-invasive fat reduction treatment that uses low-energy bio-laser technology to help break down fat cells in specific areas of the body.It’s an easy way to get a high-protein breakfast with vibrant flavors. With roughly 25 grams of protein per serving, it’s a great way to start your day off right! The daliya itself isn’t very protein-dense, so this addition makes it a more wholesome breakfast option. Adding a serving of cottage cheese will give you another 15 grams of protein. And if you’re watching your calorie and fat intake, adding egg whites is a great way to manage it. Now, let’s explore some different ways to get at least 20 grams of protein during breakfast! Black beans are a solid plant based protein source and pair well with the natural sweetness of roasted or pan-cooked sweet potatoes.“Breakfast cereals are all over the map,” Lisa Young, a registered dietitian in New York and author of “Finally Full, Finally Slim,” previously told TODAY.com.Pacheco recommends this strawberry cottage cheese smoothie recipe.Customizable and convenient, they help control cravings while providing key nutrients to support your weight-loss efforts seamlessly.After 6-months individuals on the Zone and Atkins diets had lost significantly more weight and had greater reductions in blood triglyceride concentrations than those on the high-carbohydrate diet.Instead, they use lots of eggs and cottage cheese to add protein and get super fluffy and delicious!Let’s jump into this list and I want you to tell me in the comments below which recipes you might try.For those using GLP-1 medications or focusing on building muscle, Peterson advises an intake closer to 30 to 35 grams, “especially if they’re in their 30s or beyond, when muscle preservation becomes more essential.”The key was building a routine that aligned with their needs and making simple swaps that added up. Ranch Dip & Veggies – Make a batch of this healthier 2-ingredient Ranch dip and snack on it with fresh veggies all week. No bread is required.Tuna Salad – Packed with protein, this tuna salad is delicious and easy to make. Italian Chicken Roll-Ups – This quick and easy, low-carb, Paleo, and Keto recipe gives you the flavor of a sandwich, conveniently rolled up and ready to eat. Break in 2 eggs and stir well with a fork—microwave for 1 minute. Here’s a high-protein breakfast idea for losing body fat but staying satiated. When your goal is fat loss, you’re likely reducing your calories or using portion control strategies in your meals. You can also bake these ingredients into a frittata or quiche for meal prep or an easy breakfast. Since you likely have a higher protein intake goal, let’s say you aim to get 40 grams of protein in your breakfast. The fats list has some add-ons to complete your meal. If you plan to add a lot of protein to your diet, check with your doctor first. You can try it by adding some extra protein to your meals. Going on a high-protein diet may help you tame your hunger, which could help you lose weight. Two turkey sausage links can provide around 10 to 12 grams of protein without the saturated fat content of traditional pork sausage or bacon. This simple trick can easily add 10 to 15 grams of protein to your bowl. Level up your regular bowl of oatmeal by making this healthier, high-protein grain bowl instead. “You can always add a scoop or two of chia seeds to the batter right before pouring on the griddle, this will add a dose of filling protein and a dose of anti-inflammatory fats too,” says Ehsani. Elevate your favorite store-bought pancake mix by adding ½ cup of ricotta cheese and one teaspoon of fresh lemon zest. Ehsani recommends using cremini mushrooms and adding a fried egg on top for an extra boost of protein. This breakfast casserole is full of flavor and can be made ahead of time. If you have high cholesterol or have a genetic risk in your family, ask your doctor what your weekly egg intake should be. I have oats in some form several days a week, usually either hot or cold overnight oats, depending on my mood. Oats have always been a highly nutritious and health-promoting food especially when you make the unsweetened kind yourself! Your email address will not be published. Confused about nutrition for weight loss and exercise or muscle building? Are you working towards a weight loss or fitness goal? Nutrition estimates are included, with easy substitute ideas for plant-based and animal-based proteins, gluten-free, dairy-free, and nut-free. Packed full of sweet & savory recipes, these meals can be bulk prepped for lunches and dinners too. This bowl combines the puree with other fruits to create a tropical and healthy burst of flavor. In place of eggs, it calls for scrambled tofu, smoky chickpeas, and toppings like cilantro, radishes, and avocado. This recipe specifically adds in some feta, parsley, and crushed pepper. A dish common in North African and Middle Eastern cuisine, Shakshuka is typically made from a combination of eggs and tomatoes. How much should you eat at breakfast if you're trying to lose weight?