Diet Breakfast To Lose Weight

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Diet Breakfast to Lose Weight The most common way to lose weight is by cutting down on your intake of calories. The first reason why this is the case is because if you are eating fewer calories than you are using, your body will convert the fat into energy and burn it. This means that you may end up losing some of your fat. This is how dieting works.

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Best Healthy Breakfast Foods for Weight Loss

Healthy breakfast foods blueberries bananas bowl of yogurt oatmeal and coffee
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One of the best ways to get lean and start your day on the right foot is to eat a healthy breakfast for weight loss. That’s an indisputable fact, according to a Cornell University study. When researchers surveyed 147 slender people who said they’d never had to struggle with their weight, they found that a whopping 96 percent of them ate breakfast nearly every day. But it’s not just fit people who make sure breakfast is a part of their daily routine, it’s also people who want to lose weight.

It’s a staggering statistic: 78% of people who are able to lose weight and keep it off eat breakfast every day. That’s one of the findings of the National Weight Control Registry: an ongoing research project that has been collecting data for over 25 years on how people lose weight and keep it off.

A nutritionist’s guide to the best foods for pregnancy

Ok, so now that we know eating breakfast is important—whether you want to lose weight or not—but what exactly is in a healthy breakfast for weight loss? We put together a list of the healthiest breakfast foods that deserve a spot in your morning meal as well as the breakfast recipes you can use them in.

Healthy breakfast ideas

Once you stock up on the best healthy breakfast foods we list below, you need to turn them into meals! For that, we have a master list of the best healthy breakfast recipes for weight loss as well as easy breakfast recipes. But for inspiration—fast—get your creative juices flowing with these weight loss breakfast ideas that all feature at least two healthy breakfast foods:

  • Greek or Icelandic yogurt, berries, and granola
  • Oatmeal, apples, peanut butter, flaxseeds
  • Southwest-inspired eggs, black beans, avocado, tomato salsa
  • Salmon toast, Greek yogurt spread, tomatoes, cucumber, high-fiber bread
  • Ground turkey and egg hash with sweet potatoes
  • Weight loss smoothie with peanut butter, strawberries, protein powder
  • Almond butter toast with bananas
  • Broccoli, egg, turkey bacon, and cheese quiche
  • Protein coffee
  • Whole wheat pancakes with berries, mint, walnuts, and yogurt
  • Chia pudding

What foods to eat for breakfast to lose weight

The best breakfasts start with healthy breakfast foods. These foods are the foundation—the building blocks if you will—for the meal that’s about to set the tone for your entire day.

These healthy foods are high in protein, low in unhealthy fats, rich in fiber, and low in calories.

Bookmark this article so you can always reference it when you’re building your grocery list.

1

Organic Protein Powder

Protein powder - healthy breakfast for weight loss
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Protein, 2 scoops: 34–48 g

The American Society of Nutrition states that having a breakfast that is high in protein will not only benefit muscle health and support weight loss, but will also leave you feeling satiated and help with glucose regulation. Protein powder is the most versatile and nutrient-dense source of the musclebuilder nutrient, earning it a top spot on our list. Use it to make a high-protein smoothie, add it to oatmeal to amp up the protein count, use it to make a homemade nutrition bar, mix it into pancake mix—the options are truly endless.

2

Wild Salmon

Salmon - healthy breakfast for weight loss
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Protein, per 3 oz: 17 g

“The healthy dose of protein and omega-3 healthy fats found in salmon will keep you satisfied and energized all morning long,” says Kristen Carlucci Haase, RDN. “I love smoked salmon and smashed avocado on wholegrain toast, or reheating leftovers of grilled salmon and vegetables for a quick, superfoods-packed start to the day.” Just make sure you avoid the farmed variety if weight loss is your goal. For more weight loss tips, don’t miss these best-ever ways to boost your metabolism.

3

Eggs

Eggs - healthy breakfast for weight loss
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Protein, per two large eggs: 12 g

“Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline,” says Martha McKittrick, RD, CDN, CDE. Choline, also found in lean meats, seafood, and collard greens attack the gene mechanism that triggers your body to store fat around your liver.

4

Almond Butter

Almond butter - healthy breakfast for weight loss
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Protein, per 2 tablespoons: 7–8 g

“Almond butter is high in protein, fiber, antioxidants, and monounsaturated fats,” says McKittrick. “Studies have also shown that people who eat nuts are less likely to become overweight than those who avoid them, likely because it helps you feel fuller, longer.” To reap the benefits at breakfast, McKittrick suggests spreading some nut butter on wholegrain toast or adding a tablespoon to oatmeal or smoothies.

5

Ground Turkey

Ground turkey - healthy breakfast for weight loss

Protein, per 4 oz: 22 g

If you want to amp up your morning dose of protein, consider adding ground turkey (along with some onions, bell peppers, and mushrooms) to your eggs. The combination is quite tasty and somewhat unexpected, making it a perfect choice for fatigued taste buds. Bonus: The meat is a prime source of DHA omega 3 fatty acids, which have been shown to improve brain function and mood and prevent fat cells from growing, according to a study published by Frontiers in Aging Neuroscience.

6

All-Natural Peanut Butter

Peanut butter - healthy breakfast for weight loss
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Protein, per 2 tablespoons: 7–8 g

While processed peanut butter is filled with sugar and waist-widening oils, the real stuff is made with just two ingredients: peanuts and salt. This legume is filled with heart-healthy monounsaturated fats and genistein, a compound that downregulates fat genes. Nutritionist and personal trainer Kristin Reisinger, MS, RD, CSSD,  suggests using the healthy fat in an a.m. smoothie. Take 1 cup of unsweetened almond milk and blend it with 1 scoop of your favorite protein powder, 1/2 banana, and 1 tablespoon of peanut butter.

“This drink is a simple way to start the day with a perfect balance of healthy fats, protein, and carbohydrates to replenish glycogen stores and promote muscle growth, without an overabundance of calories for those seeking weight loss,” says Reisinger.

7

Black Beans

Black beans - healthy breakfast for weight loss

Protein, per ½ cup: 7 g

Packed with soluble fiber—a powerful belly fat fighter—beans will not only fill you up for hours but also help slim you down. Wake Forest Baptist Medical Center researchers found that for every 10-gram increase in soluble fiber consumed daily, study participants’ belly fat reduced by 3.7 percent over five years. To eat the magical fruit for breakfast, make a Southwestern-inspired omelet filled with black beans, salsa, and non-dairy cheese.

8

Chicken Breast

Chicken - healthy breakfast for weight loss

Protein, per 4 oz: 19 g

Chicken may not be your average breakfast food, but maybe it should be. “Some mornings, yogurt or eggs just won’t cut it,” says Lisa Moskovitz, RD, CDN, CPT, founder of the New York Nutrition Group. “To spice up my breakfast, I’ll pull out some leftover dinner, which often contains plenty of fiber-rich veggies and hunger-slashing lean protein. This perfect combination of nutrients keeps me full and energized for hours,” she says. And for a list of the purest proteins, don’t miss these best proteins for weight loss!

9

Nitrite and Nitrate-Free Canadian Bacon

Bacon - healthy breakfast for weight loss
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Protein, 3 strips: 18 g

Many brands of bacon contain sodium nitrate and nitrite to keep the meat free from harmful bacteria. Under certain conditions, sodium nitrite and nitrate react with amino acids to form cancer-causing chemicals called nitrosamines. And sodium nitrate has been shown to interfere with the body’s natural ability to process sugar. According to the Mayo Clinic, sodium nitrate has been proven to increase the risk of heart disease as well.

10

Avocados

Avocado toast - healthy breakfast for weight loss
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Sugar, per 1⁄4 fruit: 0.33 g
Fiber, per 1⁄4 fruit: 3.5 g

Avocados—one of the best weight-loss foods on the planet—contain nearly 20 vitamins and minerals in every serving, says McKittrick, including oleic fatty acids, which have been shown to reduce abdominal fat. Avocados are also a good source of fiber and fat. “Use the green fruit to make avocado toast or bake an egg in half of an avocado,” McKittrick suggests. See, not all fats are bad.

11

Spinach

Spinach - healthy breakfast for weight loss
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Sugar, per 1⁄2 cup: < 1 g
Fiber, per 1⁄2 cup: 2 g

“Spinach is low in calories but high in fiber, which helps to fill you up,” says Torey Armul, MS, RD, LD, registered dietitian. It’s also a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. It’s also one of our superfoods healthier than kale. Use it to amp up the nutrient density of your omelets, smoothies, and egg sandwiches.

12

Watermelon

Watermelon - healthy breakfast for weight loss
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Sugar, per 1⁄2 cup: 5 g
Fiber, per 1⁄2 cup: 5 g

Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation.

13

Broccoli

Broccoli - healthy breakfast for weight loss

Sugar, per 1⁄2 cup: < 1 g
Fiber, per 1⁄2 cup: 1 g

Starting the day with cooked or raw veggies is a great way to ensure you get a healthy dose of hard-to-consume nutrients, says Libby Mills, MS, RDN, LDN, FAND. “Whether in a smoothie, an omelet, or on an open-faced broiled low-fat cheese sandwich, veggies like broccoli, mushroom, tomato, and onions are loaded with fiber—a nutrient that will help keep you full throughout your busy morning hours,” explains Mills.

14

Jalapenos

Jalapenos - healthy breakfast for weight loss
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Sugar, per pepper: 0.6 g
Fiber, per pepper: 0.4 g

Registered dietitian Isabel Smith, MS, RD, CDN loves spicing up her morning meal—and with good reason: “Thanks to their capsaicin content, spicy peppers can rev the metabolism and may also help to promote satiety, ” she explains. “Try adding jalapeño or another spicy pepper to an egg dish or avocado toast,” Smith suggests.

15

Bell Peppers

Bell peppers - healthy breakfast for weight loss
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Sugar, per 1⁄2 cup: 1 g
Fiber, per 1⁄2 cup: 0.8 g

Green, red, or yellow, fresh or frozen, peppers are never a bad companion for your eggs. Thanks to the veggies’ high vitamin C content, eating them can help burn stored fat and convert carbs into fuel. According to a study published by Nutrition & Metabolism, vitamin C helps muscles process a fatty acid called carnitine that’s essential to muscle growth and recovery. A mere quarter cup of chopped bell peppers—about what you’d add to an omelet—provides 150 percent of the day’s recommended intake.

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Sweet Potatoes

Sweet potato - healthy breakfast for weight loss
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Sugar, per 1⁄2 cup: 7 g
Fiber, per 1⁄2 cup: 2 g

The vibrant tubers are called superfoods for good reason: They’re packed with nutrients and can help you burn fat. Sweet potatoes are high in fiber and have a low glycemic index, which means they’re absorbed slowly and keep you feeling full longer. Dietitian Lauren Minchen, MPH, RDN, CDN likes to use them to whip up a sweet potato hash. “I love any variation of this dish because it provides rich vitamins, minerals, and fiber from all the veggies. It is very filling, which helps keep appetite and portions under control as the day goes on,” she says.

17

Tart Cherries

Cherries - healthy breakfast for weight loss

Sugar, per 1⁄2 cup: 6.5 g
Fiber, per 1⁄2 cup: 1.25 g

Tart cherries have been shown to benefit heart health as well as body weight, in a study on obese rats. A 12-week study by the University of Michigan found that rats fed antioxidant-rich tart cherries showed a 9 percent belly fat reduction over rats fed a “Western diet.” Moreover, the researchers noted that cherry consumption had a profound ability to alter the expression of fat genes.

18

Berries

Berries - healthy breakfast for weight loss
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Sugar, per 1⁄2 cup: 3–7 g
Fiber, per 1⁄2 cup: 2–4 g

Berries are one of the best fruits for breakfast, hands down. Not only are they “rich in heart-healthy antioxidants, but they also provide a generous amount of satiating fiber and vitamins C and K,” says Armul. Berries are also packed with polyphenols, naturally occurring chemicals that aid weight loss and stop fat from forming. Add them to cereal, oatmeal, weight loss shakes, mash them onto peanut butter toast, or nosh on them plain.

19

Grapefruit

Grapefruit - healthy breakfast for weight loss
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Sugar, per 1⁄2 cup: 8 g
Fiber, per 1⁄2 cup: 1 g

Think of grapefruit (one of the best fruits for fat loss) as your breakfast appetizer. “Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week,” says dietitian Patricia Bannan, MS, RDN. “Researchers found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks,” she says. How’s it work? The tangy fruit helps lower insulin, a fat-storage hormone. It’s also 90 percent water, so it fills you up so you eat less, explains Bannan.

20

Bananas

Bananas - healthy breakfast for weight loss

Sugar, per fruit: 14 g
Fiber, per fruit: 3 g

“Not only are bananas superstars when it comes to potassium, but they also provide filling fiber and water,” says Elisa Zied, MS, RDN, CDN. She suggests tossing slices of the yellow fruit into unsweetened oatmeal. Smearing slices with some nut butter is another fat-fighting combination worth trying.

Best Healthy Breakfast Ideas For Weight Loss That You’ll Want To Wake Up To

Breakfast is a huge part of weight loss. It’s the first meal of the day, and can dictate not only your nutrition for the rest of the day but also the trajectory of your entire weight loss journey. Even if you don’t love eating first thing in the morning or it’s hard to come up with healthy breakfast ideas, fueling up in the a.m. is a vital part of weight loss. If you tend to skip it, you’re already setting yourself back.

But if you’re eating the wrong foods at breakfast, you may also be sabotaging your efforts. What that means is you should prioritize protein at this meal. Research has shown that a protein-rich breakfast increases satiety hormones more than a breakfast with the same amount of calories but higher in fat or carbs.

“Instead of eating a breakfast that is high in carbohydrates, such as croissants, grits, a bowl of fruit, and a slice of bacon, switch to a breakfast that is higher in protein and healthy fat, such as grits, a piece of fruit, an egg, plain Greek yogurt, along with ground flaxseed,” says Esosa Osagiede, MPH, RDN, a registered dietitian based in Texas.

And that also includes paying attention to portions. “No matter how healthy a food is, like wild salmon, avocado, or fresh coconut, if we overdo the portion sizes, it will always inevitably lead to weight gain,” says Cory Ruth, RDN, a women’s health expert and the CEO of The Women’s Dietitian. Macronutrient composition (like how much protein, fat, and carbs you’re eating) definitely matters, but it’s impossible to lose weight if you are not in a calorie deficit, she adds.

How much should you eat at breakfast if you’re trying to lose weight?

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. Starting the day with a carbohydrate-dense meal may fill you in the short term, but without adequate fat and protein, you will likely end up eating more over the course of the day.

Everyone’s individual caloric needs are different, so talk to a dietitian to determine what’s right for your body, activity level, and goals. As a general recommendation, Tafur ballparks it at around 400 to 500 calories. “This amount allows for enough food to prevent unnecessary snacking or grazing throughout the day,” she says.

What are the best proteins to have for breakfast?

  • Eggs. Eggs are a great option because they are inexpensive and can be eaten in a variety of ways, says Tafur. These can be a great quick breakfast that’s high in protein and iron.
  • Plant-based yogurt. Plant-based yogurt such as Siggi’s can add protein and creaminess to a smoothie or granola bowl and tends to be less processed than dairy-based yogurts, Tafur says.
  • Organic chicken sausage. If you’re a meat-eater who still likes to stick to natural ingredients whenever possible, organic chicken sausage is a lean option that can be a great low-fat and low-sodium alternative to pork. Cook and add some fruit to keep the breakfast on the lighter side, says Tafur.
  • Nut butter. As long as you don’t overdo the servings, nut butters can be a satisfying way to get a healthy dose of good fat and protein. You may be most familiar with peanut and almond butters, but Tafur also recommends trying pecan butter with a plant-based yogurt or mixed into smoothies.
  • Seitan. If you’re vegetarian or vegan, this meat alternative can add a chewy, sausage-like texture to savory egg scrambles or omelets. It can be found at most grocery stores, says Tafur.

What are the best fruits and vegetables to have for breakfast?

  • Melon. When it comes to getting the most volume for the least amount of sugar, melons like cantaloupe or honeydew can be your best friend in the morning, says Tafur. She recommends freezing up chopped melon to add to your smoothies as well.
  • Berries. In season, berries such as strawberries, blueberries, and cherries can be a delicious way to add natural sugar and sweetness to bowls or even on the side of a protein-packed omelet.
  • Kiwi. “Kiwis are such an underrated fruit—one to two can provide you with a day’s worth of vitamin C,” says Tafur.
  • Bananas. Paired with a hard-boiled egg, they can make for a perfect breakfast in a hurry.
  • Papayas. Papaya contains enzymes that aid the digestive process, not to mention they’re sweet and taste fantastic, says Tafur. Add them on top of a plant-based yogurt for a tropical twist.

What are the best grains to have for breakfast?

  • Oatmeal. Oats are a great option if you’ve gone gluten-free, says Tafur. They’re a warm option for breakfast on cold winter days, or they can be eaten cold after being refrigerated overnight if you prefer them that way.
  • Quinoa. Who knew this high-protein option could be eaten at breakfast too? Don’t be afraid to cook this and combine it with your favorite plant-based milk for a hot cereal alternative, says Tafur. “Adding cinnamon to this mixture can be the perfect alternative to a sugary granola,” she says.

What are the best drinks to have at breakfast for weight loss?

  • Black coffee. Caffeine can obviously help you feel more alert in the morning, but black coffee is an excellent way to finish off your breakfast meal and aid in satiety while avoiding added fat and sugar.
  • Black tea. If you’re not a coffee drinker, black tea is a great alternative to aid in satiety in the same way, says Tafur.
  • Matcha tea. Matcha contains powerful antioxidants that can fight cell damage. It can also be added into smoothies if you don’t enjoy it in tea form, says Tafur.
  • Green tea. If you want a caffeine boost that’s not quite as intense as coffee, green tea is an excellent option that’s packed with the same antioxidants in matcha. “I use green tea as the base of my smoothies as an alternative to fruit juices to provide an extra flavor kick,” says Tafur.

Just because you are trying to lose weight doesn’t mean you have to forgo all kinds of add-ons in your morning beverage. “Lower fat milk or plant-based milks like soy or almond can be better choices than high-fat cream or creamers,” says Hultin.

And you can still have sweeteners, but just watch how much you’re pouring. According to the American Heart Association, the maximum amount of added sugar you should eat in a day is 25 grams for women. “Therefore, a cup of coffee with about five tablespoons of French vanilla coffee creamer is the max amount of added sugar for the day, which is easy to surpass since most people pour their creamer from the bottle into the coffee,” notes Osagiede. “Two tablespoons of syrup is about 90 calories. There is nothing wrong with these creamers or syrups. However, limit yourself to one serving of creamer or sugar and one cup of coffee or tea.”

If plain green or black tea is too bitter to stomach, try one blended with a floral like hibiscus or jasmine, suggests Hultin.

Here are 58 (yup, 58) delicious, healthy recipes from bloggers and nutritionists to get you started.

egg tomato and scallion sandwichSKINNYTASTE

Egg, Tomato, And Scallion Sandwich

Want a morning egg sandwich, but a BLT doesn’t quite fit into your diet? Sub it with this egg, tomato, and scallion sandwich. It’s just as tasty and super easy to make. Plus, you’ll get some protein bright and early.

Per serving: 213 cal, 9.5 g fat, 21 g carbs, 13.5 g protein, 5.5 g fiber

breakfast pizzaSKINNYTASTE

Breakfast Pizza

Who says pizza can’t be a breakfast option? It can when you top it with the usual breakfast go-tos: eggs and bacon. The four-ingredient dough in this recipe calls for Greek yogurt, which is a good source of fiber and calcium.

Per serving: 271 cal, 9 g fat, 27 g carbs, 20.5 g protein, 1.5 g fiber

breakfast quicheJEANETTE’S HEALTHY LIVING

Healthy Bacon, Egg, And Potato Breakfast Casserole

Here’s a good option for when you’re craving something more brunch-y, as opposed to a traditional breakfast. This casserole is made with low-fat cheese, lean turkey bacon, and loads of veggies.

Per serving: 184 cal, 7 g fat, 16 g carbs, 15 g protein, 1 g fiber

smoked salmon eggs benedictTHE ENDLESS MEAL

Smoked Salmon Eggs Benedict

Who can pass up a serving of eggs benny in the morning? If you’re thinking, not me, then make sure you’ve got some smoked salmon on hand and serve these babies up on a bed of arugula instead of an English muffin to cut some carbs out of the traditional dish.

Per serving: 388 cal, 17.2 g fat, 31.5 g carbs, 33.5 g protein, 9.3 g fiber

chai baked oatmealEATING BIRD FOOD

Chai Baked Oatmeal

This dish is a true flavor bomb made with baked oatmeal, pecans, and shredded coconut. Oats can help improve your gut health since they’re full of soluble fiber that can aid in managing blood sugar levels and promoting the growth of healthy gut bacteria.

Per serving: 273 cal, 13 g fat, 34 g carbs, 5 g protein, 5 g fiber

easy hemp granolaEATING BIRD FOOD

Easy Hemp Granola

Making your own granola will help you ensure that it isn’t packed with tons of sugar, like many store-bought varieties. To whip this up, you need a variety of nuts and seeds, maple syrup, and dates, plus a serving of hemp hearts.

Per serving: 235 cal, 17 g fat, 16 g carbs, 5 g protein, 4 g fiber


butternut squash protein pancakesEATING BIRD FOOD

Butternut Squash Protein Pancakes

You can taste the fall season all year long with these butternut squash protein pancakes. Butternut squash is loaded with nutrients, including vitamins A and C and magnesium.

Per serving: 236 cal, 32 g fat, 22 g carbs, 5 g protein, 3 g fiber


quinoa breakfast skilletLIVE EAT LEARN

Sweet Potato And Spinach Quinoa Skillet

This supercharged dish only requires you to use one pan. You’ll cook a ton of veggies, including vitamin-packed spinach, and some fiber-rich quinoa to keep you full and satisfied until lunch time.

Per serving: 223 cal, 9.7 g fat, 24.4 g carbs, 11.1 g protein, 3.3 g fiber


shakshukaLIVE EAT LEARN

Shakshuka

A dish common in North African and Middle Eastern cuisine, Shakshuka is typically made from a combination of eggs and tomatoes. You can customize your plate by adding some of your fave toppings. This recipe specifically adds in some feta, parsley, and crushed pepper.

Per serving: 165 cal, 9.2 g fat, 14.4 g carbs, 9 g protein, 3.8 g fiber

breakfast tacosLIVE EAT LEARN

Vegan Breakfast Tacos

These vegan tacos don’t skimp out on the flavor. In place of eggs, it calls for scrambled tofu, smoky chickpeas, and the usual taco toppings, like cilantro, radishes, and avocado.

Per serving: 245 cal, 9.3 g fat, 31.6 g carbs, 12.3 g protein, 7.1 g fiber

crispy hash brownsCOOKIE + KATE

Crispy Hash Browns

Pair these up with some sunny-side eggs, a tasty frittata, or some protein-powered pancakes. This side dish is an instant flavor boost to any breakfast meal, and depending on what you pair them with, it’s a healthy and delicious choice.

Per serving: 211 cal, 14.1 g fat, 20.8 g carbs, 2.5 g protein, 1.5 g fiber

breakfast muesliCOOKIE +KATE

Bircher Muesli

This bircher muesli subs in almond milk for cream and features homemade applesauce, though store-bought’s okay too if you don’t feel like spending extra time in the kitchen.

Per serving: 409 cal, 15.1 g fat, 59.8 g carbs, 9 g protein, 10.7 g fiber

tropical acai bowlCOOKIE + KATE

Tropical Acai Bowl

By now you’ve probably heard about the superfood properties of acai berries, thanks to their antioxidant content. Though you probably won’t find the actual berry in your local supermarket, the frozen puree may be a little easier to track down. This bowl combines the puree with other fruits to create a tropical and healthy burst of flavor.

Per serving: 257 cal, 5.8 g fat, 52.1 g carbs, 2.3 g protein, 8.1 g fiber

zucchini frittersWELL PLATED

Cheesy Potato Fritters With Zucchini

These potato fritters kick it up a notch by adding some zucchini into the mix. Zucchinis are full of soluble and insoluble fiber, which makes them a good choice for improving digestion and aiding the growth of healthy gut bacteria.

Per serving: 94 cal, 4 g fat, 11 g carbs, 5 g protein, 1 g fiber

bagel eggWELL PLATED

Bacon Egg-In-A-Hole With Smashed Avocado

Choose your bagel (this recipe uses whole wheat) and toast it, while frying your egg in its center hole. Sounds tough, but it’s really not. Plus the end result is totally worth it.

Per serving: 304 cal, 19 g fat, 28 g carbs, 0 g protein, 6 g fiber

curried chickpea hashWELL PLATED

Curried Chickpea Hash With Broccoli And Spinach

Chickpeas, the special ingredient in this dish, are great for curbing your appetite for longer, since they’re full of fiber and high in protein. Though the hash is tasty enough to eat on its own, you can def grab some pita, too.

Per serving: 360 cal, 21 g fat, 32 g carbs, 15 g protein, 9 g fiber

breakfast oat cupsAMBITIOUS KITCHEN

Almond Butter Apple Cinnamon Baked Oatmeal Cups

These oatmeal cups are so tasty you’ll want to keep a stash on hand, and you can since they’re freezer-friendly. So go ahead and prep a bunch of these ahead of time, warm them up when you’re ready to eat, and have them with a scoop of your favorite nut butter.

Per serving: 143 cal, 7 g fat, 17.3 g carbs, 4.8 g protein, 3 g fiber

breakfast burritoAMBITIOUS KITCHEN

Healthy Sweet Potato, Black Bean, And Avocado Breakfast Burritos

A protein-packed burrito for breakfast? Count me in. These are a meatless twist made with black beans, sweet potatoes, and avocado, wrapped in a whole-wheat tortilla.

Per serving: 398 cal, 13.8 g fat, 54.3 g carbs, 18.1 g protein, 10.5 g fiber

zucchini breakfast pizzaA SAUCY KITCHEN

Zucchini Breakfast Pizza

A pizza but with zucchini as the crust. Trust me, it works. It has a semi-crunchy texture reminiscent of that of an actual pizza crust made of dough.

Per serving: 140 cal, 2 g sat fat, 11 g carbs, 8 g protein, 2 g fiber

egg wrapsA SAUCY KITCHEN

Keto Egg Wraps

Think of these as tortillas made with eggs instead of flour. You can fill these wraps with anything you want, from black beans to spinach and feta. So basically you can use these to create endless dishes.

Per serving: 70 cal, 20 g sat fat, 0 g carbs, 24 g protein, 0 g fiber

butternut squash and apple hash with sausageTHE REAL FOOD DIETICIANS

Butternut Squash And Apple Hash With Sausage

This recipe calls for making your own breakfast sausage, which, tbh, is a more nutritious choice than opting for the store-bought kind since you’ll know just how much sodium is going into it.

Per serving: 308 cal, 13 g sat fat, 24 g carbs, 25 g protein, 5 g fiber

sausage hash brown egg muffinsTHE REAL FOOD DIETICIANS

Sausage Hash Brown Egg Muffins

Take out your muffin tins because you’ll need them for this breakfast. You’ll combine and bake some eggs, sausage, and really any veggies you have on hand, though this particular recipe adds in onions and peppers.

Per serving: 255 cal, 17 g fat, 10 g carbs, 14 g protein, 2 g fiber

gluten free berry fruit pizzaTHE REAL FOOD DIETITIANS

Gluten-Free Berry Fruit Pizza

You could have a boring cup of Greek yogurt topped with fruit for breakfast or you can have this berry fruit pizza instead–Greek yogurt and fruit still required. To make it, you’ll bake up a shortbread crust, slather it with yogurt, and top it with your favorite berries.

Per serving: 178 cal, 13 g fat, 12 g carbs, 5 g protein, 3 g fiber

paleo crepe pancakesFOOD FAITH FITNESS

Paleo Crepes Cake With Lemon Strawberry Coconut Cream

Dessert and breakfast don’t have to be polar opposites. This crepes cake is a tasty breakfast option that calls for sweet strawberries. Good thing strawberries are full of of vitamin C and antioxidants like manganese.

Per serving: 238 cal, 15.8 g fat, 18.5 g carbs, 5.7 g protein, 2.6 g fiber

spinach parmesan eggsSKINNY MS

Spinach Parmesan Baked Eggs Recipe

Perfect for people watching their calorie intake, this dish combines baked eggs with your favorite greens. You can always swap the spinach with kale or Swiss chard.

Per serving: 149 cal, 10 g fat, 3 g carbs, 12 g protein, 1 g fiber


hummus breakfast bowlSKINNY MS

Hummus Breakfast Bowl

This dish is technically called a breakfast bowl, but tbh you can probably snack on it all day. To make your hummus bowl, you’ll need veggies, a healthy grain like quinoa, sunflower seeds and your favorite kind of hummus.

Per serving: 354 cal, 18 g fat, 34 g carbs, 14 g protein, 5 g fiber

white bean avocado toastSKINNY MS

White Bean Avocado Toast

Avocado toast is hard enough to pass up on its own. This recipe makes it that much harder. It adds extra protein for a tasty twist. In addition to mashing up avocado for the spread, you’ll also create a white bean mixture to throw on it as well.

Per serving: 140 cal, 5 g fat, 19 g carbs, 6 g protein, 5 g fiber

applesauce muffinsCHOCOLATE COVERED KATIE

Applesauce Muffins

The applesauce is the key ingredient in this recipe, of course, but you can customize your muffins by mixing in other ingredients, like raisins, walnuts, or shredded coconut.

Simple Healthy Breakfast Ideas for Weight Loss!

Different healthy breakfast options

[Total: 3 Average: 4.3]

Are you trying to lose weight? You may think that cutting calories from your diet and skipping breakfast can be the easiest method to lose weight. However, skipping breakfast can be contraindicated in your weight loss plan as you may feel hungry which leads to overeating.

So, having a healthy breakfast can help you reduce weight by keeping you energized throughout the day and keeping a feeling of fullness. Preparing a healthy breakfast can be tricky and sometimes requires great efforts. Hence, in this article, we will share some ideas for a healthy breakfast.

  • Protein-rich food –

If you are seriously thinking about losing weight then you should add more proteins in your diet than carbohydrates. A high-protein diet suppresses your cravings and gives you a feeling of fullness for a longer time. On the contrary, carbohydrate diets like sugar food can make you feel hungry again and again.

  • Focus On a high-fibre Diet –

Fibres are another important constituent in a weight loss plan. It also suppressed your hunger and cravings. The recommended intake of fibres per day is 30-35 grams to shed extra pounds. High-fibre foods like nuts, lentils, fruits, some vegetables like broccoli may help you to achieve your goal.

  • Limit Refined Sugar – 

Control refined sugar content in your diet is a must if you want to lose weight. Foods with refined sugar only provide calories without providing essential nutrients. By cutting sugar intake from your diet can help you to limit calorie count. You can add various fruits like dates, apple in your diet to suppress sweet cravings.

  • Low Carbohydrate Diet –

You don’t have to completely cut down carbohydrates from your diet. You can add low carbohydrate foods such as oats, wheat toast to keep your blood sugar and insulin levels under control.

  • Eat With Peace – 

Eating in hurriedness and without attention can lead to overeating. Eating mindfully is very important for your body to regulate your metabolism and excretion process.

Breakfast Ideas for Weight Loss 

  • Cereals –

Not all cereals but whole-grain cereals such as barley, oats are an excellent choice to add in your diet. They are full of proteins, fibres, and low in calories. Add to a skimmed milk in your cereal bowl and your morning breakfast will become even healthier.

  • Oatmeal With Soy Milk or Skimmed Milk – 

Oatmeal is one of the popular diet food across the world. Oatmeal is a whole grain with a lesser amount of calories and carbohydrates. Simply, it is an essential food component if you want to lose weight. Oats are mild in taste so you can have it with whatever you want.

Nowadays, in the market, you can get instant oats that you can microwave in 3 minutes. Before buying any oatmeal from the market always read the ingredients for no added sugar.

You can have oatmeal with skimmed milk or soy milk. Or try oatmeal with a pinch of brown sugar, some raisins, and a little bit of cinnamon. Strawberries with Greek yoghurt and bananas and cut walnuts are other yummy ideas.

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