Eating an easy healthy breakfast is one of the best ways to lose weight. Most diets advise eating a healthy breakfast as it will give you the energy you need to start your day, reduce your cravings, and keep your metabolism running effectively. Here are some easy and healthy recipes for breakfast that can help you lose weight.
Healthy Breakfast Ideas For Weight Loss
Five-Ingredient Peanut Butter Energy Bites
Everyone needs a little energy boost in the a.m. Pair one or two of these energy bites—loaded with healthy fats and protein—with a serving of plain Greek yogurt and you’ll have no problem being a boss all the way until lunchtime.
Per serving: 229 cal, 16 g fat, 19 g carbs, 7 g protein, 4 g fiber
Healthy Whole Wheat Chocolate Chip Pancakes
Made with whole wheat and flaxseed, these chocolate chip pancakes will satisfy your sweet tooth and your appetite. Add a little fruit on the side and it’s two thumbs up for guilt-free indulging, right?
Per serving: 121 cal, 3 g fat, 18 g carbs, 7 g protein, 3 g fiber
Greek Yogurt Waffles
Leggo your Eggos and whip up a batch of these super-filling waffles, which swap the usual oil for protein-packed Greek yogurt. Pile on some fresh berries for a fiber-boost. Oh, and here’s another tip: Don’t skip the cornstarch in these since that’s what makes them crispy, not soggy.
Per serving: 286 cal, 3 g fat, 52 g carbs, 10 g protein, 1 g fiber
Very Berry Spinach Smoothie
If you prefer to drink your meals instead of eating them with a fork and spoon, this healthy breakfast recipe is for you. You get loads of fiber and vitamins from the spinach and berries, plus protein from Greek yogurt.
Per serving: 141 cal, 2 g fat, 29 g carbs, 6 g protein, 6 g fiber
Savory Oatmeal With Fried Egg
Isn’t oatmeal supposed to be sweet? Not always. You’ll be singing the praises of savory oatmeal after one cheesy bite of this recipe, which combines heart-healthy steel-cut oats with diced red peppers and a runny-yolk fried egg. Try it and thank me later.
Per serving: 262 cal, 16 g fat, 18 g carbs, 13 g protein, 3 g fiber
Grown-Up PB&J Toast
Admit it: You still secretly love PB & J, right? Whip up this grown-up version of the lunchbox classic for a hearty and healthy breakfast toast.
Per serving: 404 cal, 13 g fat, 64 g carbs, 12 g protein, 9.5 g fiber
Citrus And Honey Power Breakfast
This breakfast bowl capitalizes on flavorful favorites like grapefruit and blood orange to give you a breakfast sky-high in fiber as well as protein. Plus, the vitamin C is a great immunity boost, so power up.
Per serving: 343 cal, 12 g fat, 53 g carbs, 11 g protein, 6 g fiber
Breakfast Tostadas
Heck yes, you can eat Mexican food for breakfast. Warm up your broiler, scramble some eggs, and mash some black beans to assemble this yummy and satisfying morning tostada. Did I mention it’s topped with cheese and bacon?
Per serving: 327 cal, 17 g fat, 28 g carbs, 16 g protein, 6 g fiber
Apple Cinnamon Peanut Butter Breakfast Toast
Choosing a sprouted grain bread for this breakfast toast means that it’s a super smart pick, especially once you top it with healthy fats (peanut butter and nuts) and high-fiber fruit (a juicy apple).
Per serving: 386 cal, 21 g fat, 43 g carbs, 10 g protein, 6 g fiber
Strawberries And Cream Overnight Oats
Remember those strawberries and cream instant oatmeal pouches from your childhood? This recipe is kind of like that, only way healthier. Combine vanilla protein powder with rolled oats, Greek yogurt, and unsweetened almond milk before going to bed, then wake up to a ready-made breakfast just begging for a handful of fresh strawberries.
Per serving: 347 cal, 8 g fat, 56 g carbs, 15 g protein, 6.5 g fiber
Healthier Carrot Cake Muffins
You know you’ve called carrot cake a “health food” before (because carrots), but it’s not even a stretch with these muffins. There’s loads of shredded veg and heart-healthy walnuts, plus an applesauce/Greek yogurt combo that reduces the amount of oil you need. Pair with some fresh fruit for a fiber boost.
Per serving: 216 cal, 12 g fat, 24 g carbs, 4 g protein, 1 g fiber
Grits With Spicy Shrimp And Sautéed Peppers
“I love a savory breakfast. If you are like me and grew up eating grits, you will love this as well,” says Osagiede. “This meal will give you some fiber, protein, and healthy fat with tons of flavor.”
Per serving: 346 cal, 6.5 g fat, 44 g carbs, 31 g protein, 7 g fiber
Peanut Butter Cacao Protein Oats
Oatmeal is absolutely healthy; there is no denying this fact. But, without adding any protein to it, it can send your blood sugars sky high, which can increase our appetite and cravings while decreasing our energy stores, says Ruth. “Adding some protein and healthy fats can slow this spike and create a better-for-you, more balanced breakfast,” she notes.
Per serving: 350 cal, 8 g fat, 29 g carbs, 28 g protein, 6 g fiber
Five-Minute Cinnamon Apple Overnight Oats
“This recipe is so balanced and filling with whole-grain oats, chia and flax seeds, yogurt for protein and great digestive support,” says Hultin. “Apple adds a touch of sweetness, in addition to fiber and anti-inflammatory nutrients. Best of all, you can make a batch of these for the week to ease your busy mornings.”
Per serving: 289 cal, 8 g fat, 38 g carbs, 18 g protein
Breakfast Hash With Plantains + Fresh-Cut Salsa
“As a Nigerian girl, I love my plantain. I tell my clients all the time that their cultural food can be a part of their weight loss journey,” says Osagiede. “In this quick recipe, we are baking our plantain and pairing it with breakfast sausage and eggs, giving it a sweet and savory taste. Plantains are a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium.”
Per serving: 408 cal, 19 g fat, 31 g carbs, 26 g protein, 4 g fiber
Healthy Breakfast Ideas for Weight Loss: Start Your Mornings Right
Before deciding what to eat for your healthy breakfast, you might wonder how much you should eat. As mentioned earlier, losing weight does not mean starving yourself. Instead, you must practice eating breakfast with the right ingredients and in the right amount. While there is no specific quantity that you should eat to lose weight, you can modify your calorie intake. Dr. Robert Eckel, the former president of the American Heart Association, suggests reducing your calorie intake by 500 calories per day.
You can track your daily calories by listing your food intake down yourself or using an app. Carbs and fats are your primary calorie sources. As such, it is crucial to keep your carb and fat intake in check while consuming them. If you cut back on carbs excessively, it could interfere with your metabolism and hinder your weight loss process.
You can also replace some amount of carbs and fats in your diet with protein. Proteins can assist in limiting your calories by repressing the hunger hormone.
An ideal morning meal consists of 300-350 calories. However, you should consume up to 400 calories for breakfast if you have a workout routine. These extra calories will provide enough energy for you to exercise.
1. Overnight Oats
Overnight oats require little to no prep time, making it the perfect dish for a hectic morning with a busy day ahead.
2. Breakfast Burrito Bowl
The breakfast burrito bowl is a delicious way to start your day. Use well-cooked, seasoned brown rice for its base, and add your preferred toppings. You can select anything from corn to black beans for this healthy meal.
3. Greek Yogurt and Berries
Top off this simple, protein-filled yogurt with berries of your pick. Strawberries, blueberries, or cranberries all pair nicely with the dish. Moreover, they further enhance this high-protein breakfast with multiple vitamins and fibers.
4. Avocado Toast With Carrot Juice
While avocado contains fats, you can pair it with some healthy, whole-grain toast and carrot juice. Avocado toast and carrot juice are the perfect combinations. The carbs and fats of avocado toast perfectly complement carrot juice’s protein and fibers to create a well-balanced meal.
5. Breakfast Egg Wrap
You can get creative with your breakfast egg wrap. Fill a keto omelet with vegetables and seasonings of your pick to make a healthy snack.
6. Quinoa Egg Salad
A quick breakfast for busy days, the quinoa egg salad serves both your taste buds and your health. Toss your quinoa and top it off with chopped boiled eggs for best results.
7. Blueberry Barley Porridge
Blueberry barley porridge contains the sweetness of both barley and blueberry. Top off the nutty barley with juicy berries for a healthy power-packed breakfast.
8. Oat and Chia Porridge
Oatmeal and chia seeds combine to create the most healthy porridge. This meal contains high fiber and protein that keeps you full for hours.
9. Vegan Breakfast Tacos
Vegan breakfast tacos are another tasty way to begin your day. Fill your whole-grain tortillas with some tossed tofu, eggs, and vegetables to make mouth-watering tacos.
10. Hash Browns With a Side of Protein
Include starch for extra energy in your meal with potato hash browns. Complete the dish with a side of fried eggs for protein. In the end, what you have is a perfect pre-workout meal.
11. Muesli and Almond Milk
This meal is one of the quickest dishes on our list yet one of the healthiest. Add muesli to some warm almond milk for a protein-packed, low-fat breakfast.
12. Brown Rice Breakfast Bowl
Make this sweet-tasting brown rice bowl with three healthy ingredients. Just add almond vanilla milk and maple syrup to a bowl of well-cooked brown rice.
13. Almond Butter Banana Oats
Add a twist to your plain oatmeal. Banana slices add a sweet flavor to your oatmeal, while almond butter gives it a smooth texture and flavor.
14. Chickpea Hash With Broccoli
Add chickpeas and broccoli to frozen hash browns to make a healthy meal. You can also top it off with some spinach and fried eggs.
Healthy breakfast recipes that will help you lose weight
Yes, even avocado toast is on the menu!
Has eating a healthy breakfast taken a backseat during the pandemic? If you’re looking to shed some pounds, that first meal of the day can make all the difference between setting you up for success or leaving you a hangry monster who eats anything in sight come lunch time. And this Drop 10 TODAY plan is the perfect guide: It contains delicious meals with the right balance of lean proteins, high-quality carbs and healthy fats to give you fast and effective results. Plus, each tasty option has plenty of nutrient-packed and fiber-filled produce, providing loads of vitamins and minerals to keep you feeling full and satisfied.
For breakfast, each option contains no more than 300 calories, incorporates health-boosting produce and follows a “10/4” winning combination, meaning these meals consist of at least 10 grams of satiating protein and at least 4 grams of filling fiber to help jump start your day and keep you energized until lunchtime.
In addition to a tasty meal, sip on a “beverage booster” for an extra shot of morning energy. Choose between a cup (or two) of coffee or tea, either black or green. Skip the sugar and enjoy a splash of your favorite variety of milk.
Here are some great healthy breakfast options:
1. Avocado ‘n egg toast
One slice of whole grain toast topped with ¼ smashed avocado + 1 poached, hard-boiled or scrambled egg, with a sprinkling of preferred herbs and ground black pepper. Enjoy with ½ grapefruit or 1 orange on the side.
2. Egg-vegetable scramble
1 whole egg and 3 egg whites scrambled with any veggie combination (chopped tomatoes, onions, mushrooms, spinach, peppers, green beans, etc.) and 1 slice of whole grain toast OR 1 orange or half of a grapefruit.
3. Apple protein pancakes
You can substitute apple with ½ cup any fruit of choice.
4. Apple pie overnight oats
Or try this recipe for chocolate banana overnight oatmeal.
5. Greek yogurt parfait
The power of this colorful parfait lies in its energizing combo of protein-rich yogurt and fiber-rich berries. Add your choice of berries — fresh or frozen!
6. Energizing breakfast smoothie
Whip up this delicious, protein-packed breakfast smoothie for your kids or yourself. Not only is it a snap to prepare, but it will keep you energized until lunchtime.
7. Peanut butter berry sushi
Who wants sushi for breakfast? With this fruity spin, even the kids will dig in — no chopsticks necessary. It’s fast and easy to put together and fun to devour.