These toast toppers are loaded with things like protein, whole grains and fresh greens – all proven weight-loss aids. Try these delicious options from dietician Carey Main to fill you up while helping you lose weight.
1 Spinach + mushrooms + chilli + lean ham
2 Peanut butter + banana + pumpkin seeds
BENEFITS: This energy-rich combo will power you through a mid-morning workout and the fibre-rich bread will keep you satisfied. Added to that, research shows that adding peanut butter to your brekkie can help fight cravings for up to 12 hours, according to a study published in the British Journal of Nutrition. Add one tablespoon of PB to your toastie and half a banana.
3 Bovril + avocado
BENEFITS: Studies have found that the monounsaturated fatty acids found in avocados can help melt stubborn belly fat (say what!?). But make sure you keep it to a quarter: avos are high in fat and kilojoules.
4 Basil + tomato + poached egg + sprinkle mozzarella
BENEFITS: You already know that eggs are so rich in nutrients and protein that it’s basically a superfood, but check this: researchers from Louisiana State University found that when obese people choose an egg breakfast over bagels at least five times a week, they lost 65 percent more weight! Add basil leaves (green = good) with tomato slices you’re set.
5 White butter beans + garlic + rosemary + mustard
BENEFITS: It’s protein, it’s delicious, and it’s totally good for you! Research shows that high-fibre foods, like beans, are processed slower and last longer in the stomach, resulting in a feeling of fullness after they have been eaten. Add a quarter cup to your toast and one tablespoon of mustard. Yum.
6 Smoke salmon + cucumber + cottage cheese
BENEFITS: Cottage cheese is a low-energy food that is high in protein and calcium. Both of these nutrients may be beneficial for weight loss because it keeps you satisfied. Add two tablespoons of cheese to your slice with some cucumber and 35g of smoked salmon (this rich protein has the power to fill you up, thanks to plenty of healthy fats that also pack metabolism-boosting omega-3’s).