So you want to lose weight, huh? No problem. Grab your grocery list. Whatever the length of your go-to list, we’re about to double it. That’s because when you pair certain foods together at the right time and during the right meals, you can supercharge your weight loss efforts more than simply eating one food alone.

The secret lies in making sure your meals contain satisfying nutrients like protein, fiber, and healthy fats. This one rule will set you up for success, preventing you from noshing on empty calories that do nothing to nourish your body (and which may even leave you hungrier than you were before eating).

And there’s no better time to double your weight loss efforts than during the first meal of the day: breakfast. Even better, it also happens to be the easiest. With so many healthy breakfast foods to choose from, we’re about to show you exactly which foods pair together perfectly to optimize your fat loss results.

Read on, and for more on healthy eating, don’t miss 7 Healthiest Foods to Eat Right Now.

Avocados are famous for their healthy fat content, but did you know that this fruit is also an excellent source of fiber? Half an avocado contains 7 grams of fiber or 25% of your recommended daily value of the nutrient! That might be why a Nutrition Journal study found that when people added half an avocado to their lunch, it decreased their desire to eat by 40% in the three-hour period following the meal compared to people who didn’t have avocados with lunch. Pair it with salmon, a fish that’s rich in anti-inflammatory omega-3 fatty acids and protein, and you’ll be well on your way to a healthier weight.

One of the 7 Amazing Benefits of Eating Oatmeal? It can help you lose weight. A Journal of the American College of Nutrition study found that when participants ate oatmeal for breakfast, they reported feeling more full, less hungry, had a lower desire to eat, and actually ate fewer calories at the next meal than those who ate cereal. Experts believe oatmeal’s hunger-busting properties are due in part to its high fiber levels, and a soluble fiber known as β-glucan, which has been found to slow the body’s digestion, helping you stay fuller longer. Add a couple of tablespoons of nut butter like peanut butter and you’ll add 8 grams of protein and healthy fats to double down on oatmeal’s satiating properties.

Grab yourself a container of a high-protein yogurt like Greek yogurt or Icelandic yogurt and a container of berries to help lower the number on the scale. Yogurt consumption is associated with lower body mass index, lower body weight/weight gain, smaller waist circumference, and lower body fat, according to a comprehensive review published in the International Journal of Obesity. Berries are the perfect complement to this high-protein food. That’s because blackberries, blueberries, strawberries, and raspberries are all rich in a class of antioxidants known as flavonoids, which studies have connected to weight maintenance. A BMJ study found that a higher intake of foods rich in these antioxidants may contribute to weight maintenance and the prevention of obesity.6254a4d1642c605c54bf1cab17d50f1e

Dump that bowl of cereal and crack a couple of eggs. Egg breakfasts have been shown to enhance weight loss when eaten in place of high-carb breakfasts like bagels, according to an International Journal of Obesity study. Season up your eggs with a few splashes of hot sauce. Researchers at Purdue University found that just half a teaspoon of red pepper was enough to reduce appetite and burn more calories after a meal. Scientists think capsaicin, the compound in chili peppers that gives them their heat, stimulates weight loss at a molecular level by altering key proteins found in fat.

Increasing your fiber intake will do wonders for your weight loss goals. In fact, one study published in the Journal of Nutrition found that when participants increased their fiber by 4 grams per day over what they consumed before the study, on average, they saw an additional 3 ¼ pounds of weight loss over the course of six months. Perhaps the most incredible part of the study was that participants weren’t instructed to change anything else about their diets—just to increase fiber by 4 grams per day. One easy way to do that is by tossing a tablespoon of chia seeds into your morning smoothie. That’s right—a single tablespoon of chia seeds contains 5 grams of fiber, exceeding the amount of fiber the researchers found to be associated with an increase in weight loss. In addition to fruit, make sure to add leafy greens to your smoothies. Greens like spinach and kale are incredibly nutrient-dense and high in many essential vitamins, antioxidants, and minerals necessary to keep your body functioning at its best.

RELATED: The #1 Best Toast Combination for Faster Weight Loss, Says Dietitian

Pair those weight loss-supporting frozen berries with another fat-burning ingredient: protein powder. Studies consistently support that increasing the protein ratio of your diet—by reducing intake of refined carbs—along with reducing total calorie intake can support weight loss and have metabolic benefits. What are you waiting for? Grab your blender and press go on one of The 25 Best-Ever Weight Loss Smoothies.

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If you want to make a meal magical, learn how to cook mushrooms.

Mushrooms add nutrition and tons of flavor — if you know how to properly cook them.

“Mushrooms are low in calories and pack a nutrition punch,” says registered dietitian nutritionist Vandana Sheth, R.D.N., CDCES, FAND, author of My Indian Table: Quick & Tasty Vegetarian Recipes.

Flavor-wise, “mushrooms are low in sodium, yet high in umami, which ultimately allows you to use less salt while still achieving great taste,” adds Jackie Newgent, R.D.N., CDN, chef, nutritionist, and author of The Clean & Simple Diabetes Cookbook.

Read on to learn how to cook mushrooms perfectly — so they’re packed with flavor and never rubbery or bland!

How to Clean Mushrooms

Be careful when cleaning mushrooms. If you use too much water, they’ll take longer to crisp or brown, Newgent explains.

Instead, use a damp paper towel to brush off any debris or do a quick rinse and then pat dry.

Trim any tough stems, and you’re ready to go.

How to Sear Mushrooms

Sautéing or searing mushrooms deepens the flavor for a great side or addition to a recipe, like this chicken breast with sautéed mushrooms.

If you’re wondering how to cook oyster mushrooms or how to cook shiitake mushrooms, try this method.

It also works for pretty much any kind of mushroom, Newgent says, including white button, cremini, portobellos, beech, trumpet, maitake (hen of the woods), and lion’s mane.

• If your mushrooms are different sizes, cut them into evenly sized pieces.
• Heat a teaspoon of oil or butter (optional!) in a large skillet over medium-high heat. Once hot, add the mushrooms in a single layer. Give them plenty of room, or they’ll steam instead of brown.
• Cook mushrooms for 5 minutes, or until golden brown.
• Flip and repeat until golden brown.
• Season to taste and serve.

How to Grill Mushrooms

Ask a chef how to cook portobello mushrooms, and they’ll likely suggest grilling since these caps won’t fall through the grates.

Sheth suggests also grilling maitake and shiitake mushrooms.

“High heat develops and enhances their flavor,” she explains.

• Brush the mushrooms with oil. Add any seasonings you desire.
• Grill the mushrooms directly over medium-high heat until grill marks form, about five minutes per side.
• Brush with sauce or other seasonings and serve.

Grill smaller mushrooms by putting them on skewers or using a grill basket.

How to Roast Mushrooms

“Most mushrooms roast well, especially whole or quartered white button, cremini, portabella, and maitake mushrooms,” Newgent says.

So buy your favorites and try this method.

Just don’t slice them too thin — mushrooms will shrink down by about half when they cook.

• Preheat the oven to 450° F.
• Brush or toss the mushrooms with a teaspoon of oil and any desired seasonings. Spread them in a single layer on a rimmed baking sheet or dish.
• Roast for 20 minutes, stirring occasionally.

How to Cook Stuffed Mushrooms

Stuffed white button, cremini, or portobello mushrooms make a great appetizer or party food.

Try this recipe for spinach and cheese-stuffed mushrooms or make your own filling.

• Preheat the oven to 375° F.
• Stuff your mushroom caps with your desired filling. Place the stuffed caps in a baking dish.
• Bake until the mushrooms are tender and the filling is steaming and cooked through, about 25 minutes.

How to Level-Up Your Mushrooms

Try these other tips to make mushrooms taste even better:

• Make mushroom “meat.” Add finely chopped mushrooms to ground meat and mix well. Form the mixture into your desired shape (burger patties, meatballs, taco filling, etc.) and cook as normal until cooked through. You’ll get all the meaty flavor, with more moisture and fewer calories.
• Try this slow cooker garlic and herb mushrooms recipe.
• Turn mushrooms into “bacon.” Thinly slice mushrooms then mix them with oil and seasonings like smoked paprika and liquid smoke for extra “bacon” flavor. Roast at 275° F for 75 minutes, then turn off the oven and let the mushrooms crisp in the oven for 45 minutes.

Want more expert nutrition tips and advice? Head over to BODNutrition.com to learn how Beachbody nutrition programs and products can help you lead a healthier lifestyle.

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If you’d like to learn how to cook eggs, or want to learn some different techniques, let’s get crackin’!

We’re here to share easy tips to help culinary beginners take each egg dish to the next level.

Quick-cooking eggs are the perfect protein source to start your day in a sunny way.

Everyone has an opinion on how to cook eggs, but at the end of the day, a “perfect” egg is one that’s cooked the way you like it.

Below, Holly McKee-Clark, culinary specialist for Beachbody, shares her favorite tips for how to cook eggs in five different, delicious ways.

1. How to Cook Fried Eggs

Fried eggs are a tantalizing topper for avocado toast, burgers, potato hash, or spring mix salads.

According to McKee-Clark, “The biggest factor for success in fried eggs is having the right tools: a truly nonstick skillet and a silicone flipping spatula. If your egg sticks to your pan or the tool you’re using doesn’t slide easily under the edge of your egg, you’re toast.”

To fry an egg, start by heating a nonstick skillet over medium-high heat; lightly coat it with cooking spray.

Crack in your egg and follow the cooking instructions below to get the egg done just right:

• Sunny-side up: Cook until whites slightly set, about 3 minutes. Your yolk should remain uncooked and yellow like the morning sun. Runny yolks are great for dipping toast!
• Over-easy: Cook until whites are set, about 3 minutes. Flip over and cook for another 1 minute, allowing the yolk to slightly set.
• Over-hard: Cook until whites are set, about 3 minutes. Flip over and cook for another 2 minutes, allowing the yolk to cook fully.

Pro tip: Love lacy, crispy edges on fried eggs? Make sure the oil is hot before cracking in the egg.

You can also use slightly higher heat. Sprinkle a little water in the skillet, and if it pops and skitters around, your skillet is ready for your egg.

Trend alert: Try the TikTok #Eggvelope where you separate and fry a thin of egg white, only to use it as an envelope to fold and cook a lone yolk.

Now, that’s a package worth delivering straight to your belly!

2. How to Cook Scrambled Eggs

Fluffy, moist scrambled eggs are a treat any time of day! Enjoy them with a classic side of potatoes and bacon.

Later, slide leftover scrambled eggs into a breakfast burrito or fried rice dish, ensuring none of it goes to waste.

To make scrambled eggs:

• Whisk 4 eggs with salt, pepper, and a tablespoon of milk.
• Heat a nonstick skillet over medium-low heat; lightly coat with cooking spray.
• Pour in eggs and let them sit until the outer edges start to set. Use a spatula to pull the edges toward the center, allowing any uncooked egg liquid to flow out onto the pan.
• Repeat until you have a moist, fluffy pile of scrambled eggs! Break them into smaller chunks, and enjoy.

Pro tip: McKee-Clark recommends, “Soft cheeses like goat’s milk or blue cheese crumble can lend a rich creaminess. Just keep in mind that a couple of teaspoons go a long way. I add them just after pouring the eggs into the skillet. Then, I love topping my scrambled eggs at the end with whatever fresh herbs might be in the fridge (e.g., oregano, thyme, chives, green onions).”

Trend alert: Aussie folded eggs feature an egg rosette atop crunchy bread. And, you can make it with two minor tweaks: 1) use milk instead of cream, and 2) when the outer edges are set, move your spatula in a circular motion starting from the outside in toward the center like you’re drawing a spiral.

3. How to Make an Egg Omelet

Omelets are scrambled eggs that haven’t been mixed and moved. Personalize them with your favorite fillings like mushrooms, tomatoes, onions, peppers, spinach, sausage, and ham.

To make an omelet, cook your filling first. This helps them brown, develop flavor and dehydrate before going into your omelet. Set aside, then:

• Whisk 4 eggs with salt, pepper, and a tablespoon of milk or water.
• Heat a nonstick skillet over medium-low heat; lightly coat with cooking spray.
• Pour in eggs and evenly sprinkle on the filling. Let them sit until the outer edges start to set. Use a spatula to pull the edges toward the center, letting any uncooked egg liquid flow out onto the pan.
• Repeat until there’s no liquid left. Fold the omelet in half to plate and enjoy.

Trend alert: Korean tornado egg omelets are all the rage on social media. Use two chopsticks to pinch and swirl the egg mixture toward the center of the pan. The result is an awesome, mounded egg vortex. Downside: You may need a lot of practice!

4. How to Cook Poached Eggs

Tender, gooey poached eggs are a must for classic eggs benedict but can also be enjoyed in a comforting bowl of ramen or atop sauteed greens.

To make poached eggs, start with fresh eggs, which have firmer egg whites that don’t leave a wispy mess when you poach.

Only have old eggs?

Crack them into a fine-mesh sieve to strain egg white that’s too watery. Then, follow these steps:

• Add at least 5 inches of water and 1-2 teaspoons of vinegar to a pot. Bring water to a boil, and reduce the heat, so the water slowly simmers.
• Carefully drop your egg into the water, letting it congeal before you add the next egg. Don’t add too many, or you’ll have trouble keeping track of cooking time.
• Cook each egg for 3 minutes to get firm whites and a liquid yolk. Let it cook for 30 seconds longer if you prefer a firmer yolk.

5. How to Cook Boiled Eggs

How do you boil an egg? It depends on if you like them soft-boiled or hard-boiled.

The more done you like your eggs, the longer they need to sit in hot water. Says McKee-Clark, “Soft-boiled are my favorite, so I can dip my toast into the runny yolk, and there’s no need for any added oil.”

To make boiled eggs, add your eggs to a pot and cover them with at least an inch of water. Then, follow these steps:

• Bring the pot to a powerful rolling boil on high heat.
• Turn off the heat and immediately cover the pot.
• If you like soft-boiled eggs, let the eggs sit for 5 minutes, then drain, crack and enjoy!
• If you want hard-boiled eggs, let the eggs sit for 10 minutes, then drain, crack and enjoy!

Pro tip: McKee-Clark gives us a reason to appreciate old eggs for once: “Using week-old eggs is always the best bet for getting that perfect, under-the-membrane peel when you make boiled eggs.”

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Winter gets cold, even in LA! Our immune system has to work extra hard during the cold and flu season. My secrets to thriving during the colder months include warming, immunity boosting, and delicious hot drinks. 

Golden Mylk

Also known as a turmeric latte, this drink is better than any pill when it comes to fighting inflammation! Turmeric is good for the immune system but it also makes the skin glow, and helps with digestion. The health benefits of turmeric are enhanced by adding black pepper to it. This combination might not sound initially appealing, but I promise you will love this golden mylk!

Ingredients: 

• 1 cup of unsweetened almond milk (or any other milk you like)
• 1 teaspoon of turmeric
• pinch of fresh ground black pepper
• ¼ teaspoon of cinnamon
• ¼ teaspoon of vanilla
• ¼ teaspoon of ginger powder
• 1 teaspoon of maple syrup, coconut sugar or any other sweetener

Directions:

• pour the milk into a pot and add all ingredients.
• Whisk together until all ingredients are well combined
• Keep stirring until the milk is hot
• Pour into a mug, get your blanket and chill

Mascha’s Magic Potion

This superfood blend is a perfect digestive aid. It includes matcha powder which is high in antioxidants and can help your system fight any seasonal bugs. Blended with other functional, powerful ingredients this drink is guaranteed to keep you glowing even when it is grey and cold outside! 

Ingredients:

• 1 cup unsweetened almond milk (or any other milk you like)
• 1 teaspoon of turmeric powder
• 1 teaspoon of matcha powder
• ½ teaspoon of chaga mushroom powder
• ½ teaspoon of cacao powder
• a dash of cinnamon
• 1 teaspoon of agave nectar for sweetness

Directions:

• Pour milk into a pot and cook on medium heat
• Whisk the powder into warm almond milk
• For a smoother texture, you can pour the mixture into blender and mix for a minute
• Enjoy

Elevated Hot Chocolate

Hot chocolate is the ultimate comfort drink of winter. It brings back childhood memories and makes you feel cozy. Believe it or not, chocolate can be healthy! Cocoa is rich in antioxidants and can even boost brain health. I love blending maca root into my hot chocolate. Maca root is considered an ‘adaptogen’, which means that it can help the body naturally adapt to stressors. It may also help to balance hormones. The cinnamon and agave balance the flavors out nicely in this elevated version of a classic favorite.

Ingredients:

• 1 cup light coconut milk
• 2 heaping teaspoons of cocoa powder
• 1 teaspoon of maca root powder
• 1-2 teaspoons coconut sugar or agave nectar
• dash of cinnamon 

Directions:

• Heat up the milk in a pot
• Stir in all other ingredients
• Whisk until the drink has a smooth texture

I hope these delicious drinks help you power through winter without getting run down! 

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