For Weight Loss What Is The Best Breakfast


What is the best breakfast for weight loss? There are many breakfast choices available; oatmeal, eggs and bacon, pancakes, smoothies and more. How do you decide what to eat for your weight loss plan? This article will help you make an informed decision about choosing the best breakfast.

Why Is Breakfast Important?

If you want to know what’s the best breakfast foods for weight loss, you’re in the right place. But first, let’s look at the relevance of this first meal of the day in our routine.

We’ve all heard the saying, “breakfast is the most important meal of the day”. Eating a healthy breakfast can be incredibly beneficial when it comes to losing weight. According to the Mayo Clinic, breakfast can help reduce your hunger throughout the day, it can lead you to make healthy choices throughout your day and even provide you with more energy during the day.

However, as the Mayo Clinic points out, more research is needed to link breakfast to weight management truly. For the time being, there is slightly contradictory evidence, leading experts in the industry to have differing opinions on the benefits of breakfast.

So, why is breakfast important? One thing that is agreed upon unanimously is that your breakfast should be healthy and full of nutritious foods. For example, a healthy, savory breakfast will offer much more than a satisfying way to begin the day. It also provides our bodies with the “kick start” that is often required to carry out normal activities.

The only problem is that some foods eaten at breakfast, such as those that are sweet, can lead to weight gain. But, is it possible to adopt a low calorie breakfast for weight loss without sacrificing taste? Of course! Let’s examine some sure-fire suggestions.

Examples Of Weight Loss Breakfast Recipes

What factors define a good breakfast for weight loss? Ideally, this meal should be relatively low in calories while providing your body with the nutrients that it requires. The good news is that some of the best breakfast foods for weight loss are also quite tasty.

Below we’ll discuss some of the healthiest breakfast foods you can add to your morning routine. When it comes to healthy breakfast food, we will focus on three categories: proteins, fruits and veggies and drinks. Let’s dive right in!

Low Calorie High Protein Breakfast

Low Calorie-High Protein Breakfast

Many weight loss breakfast recipes will focus upon protein as the main constituent. There are several reasons why a high-protein breakfast is beneficial. Protein is essential to maintain the condition of your lean muscles; particularly if you exercise on a regular bass. However, be sure to keep the caloric content down. Excess calories will often be stored as fat.

Here are some of the best breakfast proteins:

  • Eggs: As one of the most common breakfast protein sources, Eggs are a great way to start your day! Studies have shown that having eggs in the morning can help you remain fuller throughout your day and even help keep your blood sugar and insulin levels steady. Last but not least, eggs are full of protein, making them the staple of a healthy breakfast. Plus, eggs can be combined with other ingredients such as chunk light tuna and low-fat mozzarella in order to obtain even more vital amino acids.
  • Greek Yogurt: Another staple of healthy breakfasts, Greek Yogurt is one of the best sources of protein for your mornings. As protein has been linked to keeping people satiated for longer, it’s a great addition to any breakfast. When it comes to weight loss and management, Greek Yogurt can be super beneficial because it speeds up the metabolic process, increases your hormones that promote feelings of fullness, and can even increase fat loss!
  • Seitan: This is one of the best options of low calorie-high protein breakfast. For vegetarians and vegans, Seitan can be a fantastic meat alternative to spice up your breakfast. Made of mostly wheat gluten, Seitan is a highly nutritious food; one serving of Seitan can contain around 20 grams of protein! On top of those benefits, Seitan is very low in carbs and fat, making it an excellent choice for a weight loss breakfast.

Healthy Breakfast Recipes for Weight Loss

Starting your day with a good, healthy breakfast is very important on any given day; more so when you are trying to lose weight. Here are some breakfast recipes that will help you lose weight. These breakfast foods are healthy and nutritious and also taste delicious.

1. Oats Upma

Including oats upma in your weight loss breakfast menu is a must since oats help in weight lossOats are high in fibre and low in calories. When you make upma, we know you will add vegetables, which will make it all the more nutritious.

Oats upma

What You Need

  • Oats – 2 cups
  • Onion (chopped) – 1/4th cup
  • Ginger (finely minced) – 2-3 tbsp
  • A carrot (small cubes) – 1/4th cup
  • Green peas – 1/4th cup
  • French beans (chopped) – 1/4th cup
  • Cauliflower (cut into small florets) – 1/4th cup
  • Tomatoes (chopped) – ½ cup
  • Green chilli (finely chopped) – 2-3 tbsp
  • Coriander leaves (finely chopped) – 1/4th cup
  • Ghee – 2-3 tbsp
  • Turmeric powder – 1 tsp
  • Chilli powder – 1 tsp
  • Curry leaves – 4-5
  • Channa dal – 2 tbsp
  • Mustard seeds – 1 tsp
  • Salt to taste
  • Heat 1 tbsp of ghee in a non-stick pan. Once the ghee is hot, sauté the oats until they turn light brown in colour.
  • Transfer the oats to a bowl and pour 2-3 tbsp of ghee in the same pan.
  • Add the mustard seeds, curry leaves, chopped onions, and ginger and sauté until the onions turn golden brown.
  • Add all the vegetables and cook them. Don’t add tomatoes.
  • Once they are almost cooked, add the tomatoes and a little salt.
  • Then add the turmeric powder and chilli powder, and give it a nice stir.
  • Add 2 cups of hot water in it then add the oats.
  • Stir it a bit, put a lid and let it cook for 4-5 minutes on a low flame.
  • Once cooked, turn off the flame and garnish it with the coriander leaves.

2. Dalia

Dalia is basically broken wheat and it is one of the best Indian breakfasts for weight loss. Since it is a good source of fibre and protein, it can keep you full for longer and prevent you from eating more. Eating dalia can also help in increasing your metabolic rate.


What You Need

  • Dalia – ½ cup
  • Moong dal –  1/4th cup
  • Ginger (finely minced) – 1 tbsp
  • Carrots (diced) – 2 tbsp
  • Green peas – 1/4th cup
  • French beans (chopped) – 2-3 tbsp
  • Onion (chopped) – 1/4th cup
  • A tomato (chopped) – 1/4th cup
  • Cumin seeds – 1 tsp
  • Tumeric powder – 1 tbsp
  • Ghee – 2 tbsp
  • 1 bay leaf
  • 1 dried red chilli
  • Salt to taste
  • Water

How to Make

  • Wash and soak the dalia in water for half an hour.
  • Wash the moong dal and soak it in water.
  • Heat some ghee in a pressure cooker; once the ghee is hot, add the cumin seeds, bay leaf, and dried red chilli to it.
  • Then add the chopped onions and ginger, and sauté until the onions turn golden brown.
  • Then add the vegetables one by one.
  • Mix the vegetables well then add the turmeric powder and chopped tomatoes.
  • Strain the water from the dal and dalia.
  • Add both to the pressure cooker and add 1 ½ cup of hot water.
  • Add salt and let it cook for three whistles.

3. Paneer Paratha

Surprised to know that paneer parathas help in weight loss? This is because paneer is low on sugar and cholesterol and rich in calcium and protein. Paneer helps in keeping the stomach full for a longer period, therefore, curbing your chances of eating unhealthy foods.

Paneer paratha

What You Need

  • Multigrain flour – 1 cup
  • Paneer (grated) – 1 cup
  • Onion (diced) – 1/4th cup
  • Green chilli (finely chopped) – 1-2 tbsp
  • Ginger (finely minced) – 1-2 tbsp
  • Chilli powder – 2 tsp
  • Coriander leaves (finely chopped) – 2-3 tbsp
  • Salt to taste
  • Ghee – 4-5 tbsp
  • Water as required

How to Make

  • Take the multigrain flour in a large bowl and add water to it to knead a dough. Keep it aside.
  • In another bowl, mix the paneer, chopped onions, chilli, chilli powder, ginger, coriander leaves, and salt.
  • Take a small ball from the dough, make a depression in the middle, and keep some paneer filling on it.
  • Seal it and roll it out.
  • Place the rolled out paratha on a hot tawa.
  • Cook the paratha from one side then flip it and add some ghee on top. Let it cook from the other side.
  • Let it cook well from both the sides on a low flame until golden brown.

4. Ragi Dosa

South Indian cuisine has several weight loss breakfast recipes for vegetarians out of which the ragi dosa is one of the best. Ragi is a healthy grain. It is low on the glycemic index and rich in calcium and protein.

Ragi dosa

What You Need

  • Ragi grains – 1 cup
  • Urad dal – 1/4th cup
  • An onion cut into half
  • Salt to taste
  • Ghee

How to Make

  • Soak ragi and urad dal in two separate vessels overnight.
  • In the morning, grind both of them separately.
  • Mix them in a bowl and some salt to it.
  • Let it ferment for 6-8 hours.
  • Heat a non-stick tawa and pour a teaspoon of ghee on it, and spread it with the onion.
  • Take some batter, pour it on the hot tawa and spread it evenly all over.
  • Lower the flame and let it cook.
  • After sometime flip it to the other side and cook it.
  • Serve it with tomato and green chilli chutney.

5. Egg Bhurji

Egg bhurji is one of the healthiest breakfast options. It can be eaten as an accompaniment with chapatiparatha, or bread. For weight loss, make egg bhurji with only the white of egg and ghee instead of the usual vegetable oil.

Egg bhurji

What You Need

  • Egg whites – 2
  • Onion (diced) – 1/4th cup
  • Green chilli (chopped) – 1 tbsp
  • Capsicum (diced) – 2-3 tbsp
  • Carrots (diced): 2-3 tbsp
  • Tomatoes (diced) – 1/4th cup
  • Ginger (finely minced) – 1 tsp
  • Coriander leaves (finely chopped) – 2-3 tbsp
  • Garam masala powder – 1/4th tsp
  • Salt to taste
  • Ghee for frying

How to Make

  • Heat 2-3 tbsp of ghee in a non-stick tawa.
  • Once the ghee is hot, add the chopped onions, green chilli, and ginger.
  • Once the onions turn golden brown, add the vegetables and fry them for 2-3 minutes on low flame.
  • Whisk the egg whites and add them to the fried vegetables.
  • Add the salt and garam masala powder to it and scramble the eggs.
  • Garnish with coriander leaves.


Looking for a light, healthy, and filling breakfast? This fruit salad is the best breakfast for weight loss. It’s low in calories, high in nutrients, and loaded with antioxidants to help boost your immune system

citrus fruits in a citrus juice with chia & basil seeds

You’re already asking yourself, can a bowl of fruit salad be filling?

Yes, it’s low in calories but has dietary fiber with addition to proteins from both chia & basil seeds that will leave you satiated for hours.

Besides being loaded with healthy nutrients, chia & basil seeds will swell (become gelatinous) when soaked in liquids thus increasing their volume. This makes them the best seeds to use when you want to have the best breakfast for weight loss.

All I can confide is…

You’re really in for a treat with this weight loss breakfast combo! This has become my breakfast to go for lately. Citrus fruits are in seasons, so enjoying this weight loss breakfast is one way to eat lots of citrus fruits to boost the immune system.

Let me break this weight loss breakfast down for you.


When I first saw them in an Indian shop, I didn’t hesitate. I had one thing in mind; to spice up my dishes. I adore basil leaves, and getting the mother was like winning a jackpot! So once at home, I poured a spoonful of basil seeds in my cooking veggies dish! and guess what! This isn’t a spice lol. It didn’t add any flavor.

I, decided then, to Google for help, in the search of; What-is-this-did-I-buy-that-looks-like-chia-in-my-dish? You get it, once basil seeds get into a liquid, they swell up like chia, they become gelatinous just like chia seeds.

  • Basil seeds are high in proteins, fiber, Iron, Potassium, Manganese, Magnesium, Vitamin K, Vitamin A, and Calcium.
  • Eugenol, the essential oil in basil seeds has anti-inflammatory properties. These seeds also have polyphenolic flavonoids especially Orientin and Vicenin, which are antioxidants.
  • Among other health benefits, basil seeds are used for treating diabetes, for relieving cold, as a coolant; by lowering the body temperature, for constipation, and in rheumatoid arthritis.
  • They’re perfect for weight loss as they’ll swell when soaked. This makes you eat less while you feel satisfied


What’s funny with the internet is how fast something can become popular! just a few years back, we hardly knew there was chia. And boom! They became a superfood that-you-must-have, otherwise, you are ain’t eating really super hahaha.

  • But here is the thing. Chia seeds are nutritious as they’re high in fiber and loaded with proteins. They will give you vitamins B1, B2, and B3. They’ve high Calcium than milk. They contain Boron, which with Calcium will help your bones to be solid.
  • They’re superfood because like Flaxseed they’ve got a high value of Essential Fatty Acids. Actually, they hold high Omega 3 than Salmon!
  • Essential Fatty Acids help in building your cell’s membrane. They’ll give you energy, help transport oxygen in your body. They’re going to repair your skin and breaking nails, I don’t know for you but gal, I always had breaking nails when I was on RA medication.
  • Essential Fatty Acids modulate inflammation in your body and they increase overall health.


citrus cut in halves
  • You already know that citrus will give you a lot of vitamin C, which will boost your immune system. But did you know that citrus fruits will help you fight inflammation?
  • Hesperidin and Naringenin are flavonoids found in both oranges and grapefruits.
  • They both have various pharmacological effects in our bodies.
  • They’re known to reduce inflammation and help in various disorders such as neurological, cardiovascular, gastrointestinal, metabolic, and rheumatological.
  • Naringenin can repair DNA. It also reduces constipation and ameliorates colon damage in a study done on mice, thus it can really be useful in inflammatory bowel diseases that can come along with RA.
citrus supremes


Here’s what you’ll get:

  • lots of vitamins and minerals,
  • boost to your metabolism and immune system.
  • reduced inflammation,
  • plenty of antioxidants,
  • support to your digestion. In other words, fighting constipation, which is common with Rheumatoid Arthritis.
  • lots of fiber, proteins, and most importantly, the Essential Fatty Acids.
  • You’ll be able to manage your weight loss if you take this weight loss breakfast often

Well, dear, I am glad that I am leavinga you in the good company of this breakfast for weight loss. I’m hoping it will leave you full of nutrients that’ll help you fight any sensitivities or inflammation.

I’d love to read your comments. Have you ever had citrus for breakfast? Which is your favorite citrus fruit?

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