Good Breakfast Foods For Weight Loss


Every morning you should start your day with a good breakfast. Good Breakfast Foods For Weight Loss will give you energy for the day and help you to keep fit. You can modify and improve the breakfast menu to your own taste and adhere to your diet plan.

Best Breakfasts for Weight Loss

The Bermuda

Top 4 oz roasted cod with 2 Tbsp warmed salsa and 1 roughly chopped large broiled russet potato on the side. Serve with 1/4 sliced avocado, and a hardboiled egg on the side. Skip the traditional banana.

579 calories, 36g protein, 75g carbs (10g fiber), 16g fat

Egg Scramble With Sweet Potatoes

If you can scramble some eggs, you can scramble some eggs while you roast some sweet potatoes.
men’s health best breakfasts

What You’ll Need:
8 oz diced sweet potato
1/2 cup chopped onion
2 tsp chopped fresh rosemary
Cooking spray
4 large eggs
4 large egg whites
2 Tbsp chopped fresh chives

How to Make It:

  1. Preheat your oven to 425øF. On a baking sheet, toss the sweet potato, onion, rosemary, 1/4 each tsp salt and pepper. Lightly coat the vegetables with cooking spray then roast until tender, about 20 minutes.
  2. Meanwhile, in a small bowl, whisk the eggs and egg whites, and season with a pinch each of salt and pepper. Coat a large skillet with cooking spray and then heat over medium. Add the eggs and cook, stirring frequently, until scrambled, 3 to 4 minutes. Sprinkle the eggs, potatoes, and onions, with chives. Feeds 1

571 calories, 44g protein, 52g carbs (9g fiber), 20g fat

Eggs Benedict Florentine with Salmon

Fancy? Maybe. Satisfying? Totally.

What You’ll Need:
1/2 cup spinach
1 large egg
1 egg yolk
1 1/2 tsp lemon juice
Pinch of ground cayenne
2 oz butter, melted
1 English muffin half, toasted
3 oz baked salmon, flaked

How to Make It:

  1. Heat a large pan over medium-low. Add the spinach and a pinch of salt. Cover and cook, stirring occasionally, until wilted, about 5 minutes. Transfer to a paper towel-lined bowl and cover to keep warm.
  2. For the poached egg, bring 3 to 4 inches of water to a boil in a wide saucepan. Add 1/2 tsp salt and reduce the heat. Carefully crack the egg into the water and simmer over low until white is set, 4 to 7 minutes. Remove the egg with a slotted spoon and drain on a paper towel.
  3. For the hollandaise sauce, in a blender, add egg yolk, lemon juice, a big pinch of salt, and the cayenne. With the blender running, gradually add butter and blend until emulsified.
  4. Add the spinach to the muffin and then top with salmon, the poached egg, and hollandiase.

722 calories, 29g protein, 15g carbs (1g fiber), 61g fat

PB Protein Overnight Oatmeal

Never underestimate the power of adding a scoop of protein powder to something other than a shake-especially oatmeal.

What You’ll Need:
1/2 cup steel-cut oats
2 Tbsp peanut butter
1 scoop (35g) chocolate protein powder
1/2 sliced banana
1 Tbsp raisins
1 Tbsp chopped walnuts

How to Make It:

  1. In a small saucepan over medium heat, add the oats, a pinch of salt, and 1 1/3 cups water. Bring to a simmer, and then remove the pan from the heat. Stir in the peanut butter. Cover, refrigerate, and let the oats soak overnight.
  2. In the morning, stir in the protein powder. Heat the oatmeal over medium-low for 5 minutes, stirring a couple times, until heated through. Transfer to bowls, then top with banana, raisins, and walnuts. Feeds 3

740 calories, 42g protein, 84g carbs (13g fiber), 28g fat

Tropical-Powered Oatmeal Bowl

If you’re sick of bananas and raisins, shake things up a bit, with this protein-powder-reinforced breakfast.

What You’ll Need:
1?2 cup old-fashioned oats
1 scoop vanilla protein powder
2 Tbsp heavy cream
1 tsp vanilla extract
1?2 mango, sliced
1?2 star fruit, sliced
1?2 cup pineapple, cubed
2 Tbsp pomegranate seeds
2 Tbsp unsweetened coconut flakes
Torn mint leaves

How to Make It:
In a bowl, mix the oats with 1 cup water and pinch of salt. Microwave for 2 1?2 minutes. Stir in the protein powder, cream, and extract. Top with the remaining ingredients. Feeds 1

646 calories, 34g protein, 72g carbs (10g fiber), 24g fat

Almond Banana Shake

Yeah, a shake can be a solid breakfast too. Just make sure you’re hitting your goal of at least 30 grams of protein and 10 grams of fiber and you’re good to go.

1 cup coconut water
1 cup plain Greek yogurt
6 tbsp almond butter
2 scoops whey protein powder
2 Tbsp hulled hemp seeds
2 frozen banana
2 cup ice

648 calories, 42g protein, 52g carbs (5g fiber), 17g fat

Chocolate Cherry Power Shake

And, if you’re more of a chocolate guy, here’s this stunner.

Blend this:
1/2 cup frozen cherries
8 oz water
1/2 cup chopped raw beets
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1/2 banana
1 scoop chocolate whey protein
1 tbsp ground flaxseed

329 calories, 30 g protein, 4 g fat, 52 g carbs, 11 g fiber

Blueberry Vanilla Breakfast Shake

Blend this:
1 cup blueberries
1/2 banana
1 1/2 scoops vanilla protein powder
2 tbsp walnuts
2 tbsp oats
1 tbsp chia seeds

Best Healthy Breakfast Ideas For Weight Loss

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 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 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 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.

Per serving: 84 cal, 0.3 g fat, 19.6 g carbs, 2.1 g protein, 2.2 g fiber

Paleo Bars With Nuts And Chocolate Drizzle

A granola bar is the breakfast of champions, and you can make your own at home using this recipe. It calls for a mixture of nuts including cashews, almonds, and pecans, with a yummy chocolate drizzle as the finish.

Per serving: 232 cal, 17 g fat, 16 g carbs, 6 g protein, 3 g fiber

Smoked Salmon Breakfast Flatbread

Salmon packs in protein and heart-healthy omega-3 fatty acids in this delicious take on lox bagels. Plus, the red onions that top the flatbread are high in vitamin C as well as B vitamins.

Per serving: 247 cal, 8 g fat, 28.5 g carbs, 15.5 g protein, 2 g fiber

Scrambled Tofu Breakfast Burrito

These vegan burritos pack a ton of flavor and are easy to take on the go. Plus, they’re high in protein and fiber (Hi, kale!) to keep you full longer.

Per serving: 441 cal, 19.6 g fat, 53.5 g carbs, 16.5 g protein, 8 g fiber

Spicy Breakfast Fajitas With Eggs And Guacamole

These vegetarian fajitas are loaded with flavor and healthy fat from the avocado. The red peppers that fill these fajitas are also chock-full of vitamin C to support your immune system.

Per serving: 227 cal, 13 g fat, 19 g carbs, 9.5 g protein, 4.5 g fiber
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Chocolate Chia Overnight Oats

Cocoa powder is a great way to get a low-cal chocolate fix, especially when you combine it with filling Greek yogurt and chia seeds.

Per serving: 272 cal, 8 g fat, 48 g carbs, 11 g protein, 9 g fiber

Banana And Chocolate Chip Baked Oatmeal Cups

These baked oatmeal cups combine mashed bananas with rolled oats and a few yummy spices to warm up your morning. The chocolate chips are optional, obviously…but you know you want to leave `em in.

Per serving: 202 cal, 13 g fat, 25 g carbs, 4 g protein, 6 g fiber

Oatmeal Blueberry Yogurt Pancakes

Making these pancakes-using rolled oats and protein-rich Greek yogurt-couldn’t be easier: Throw all the ingredients in a blender, then pour. Toss in a handful of ripe blueberries and you’ll be leaving your blender out on your counter for another batch tomorrow morning too.

Per serving: 208 cal, 3.8 g fat, 30 g carbs, 13.6 g protein, 3.3 g fiber

Breakfast Baked Sweet Potatoes

Baked sweet potatoes? For breakfast? By the time you bake up these sweet potatoes and top them with almond butter, banana slices, and chia seeds, you might never go back to eggs and toast again.

Per serving: 273 cal, 9.4 g fat, 44.7 g carbs, 7.7 g protein, 9.4 g fiber

Breakfast Acorn Squash

Squash isn’t only reserved for boring Thanksgiving side dishes. Use acorn squash for breakfast by slicing one in half, baking it until tender, then stuffing it with tasty (breakfast-y) items like Greek yogurt, pecans, and cinnamon.

Per serving: 255 cal, 7.5 g fat, 37 g carbs, 14 g protein, 4.3 g fiber

Healthy Breakfast Foods for Weight Loss

Sprouted Grain Toast

Protein, 2 slices: 8 g
Fiber, 2 slices: 6 g
Fat, 2 slices: 1 g

Not all bread loaves are carb bombs waiting to shatter your weight loss goals and sprouted grain toast is the very best example of that. This nutrient-dense bread is loaded with folate-filled lentils, protein, and good-for-you grains and seeds such as barley and millet. To boost the flavor of her slices, registered dietitian Marisa Moore, RD, likes to top hers with smashed avocado and smoked salmon-two other foods that made this best breakfast food list! “The healthy fats in the avocado and salmon nourish the heart while the fiber and protein help keep hunger at bay,” explains Moore.


Protein per cup, cooked: 8 g
Fiber per cup, cooked: 5.2 g
Fat per cup, cooked: 3.5 g

Though this trendy ancient grain isn’t traditionally thought of as a breakfast food, eating it in the a.m. can help start your day off right. You can add the cooked grain to an omelet along with tomatoes, spinach, onions (a veggie that torches stored fat), and a sprinkle of cumin. Alternatively, use quinoa to make overnight oats. Here’s Reisinger’s go-to recipe: Combine 1 cup of cooked quinoa, 1/2 cup of unsweetened almond milk, 1/4 cup of nonfat Greek yogurt, 1 tablespoon of chia seeds, and 1 teaspoon of vanilla extract. Refrigerate overnight in a Mason jar or covered bowl. In the morning top with 1/2 cup of berries or half of a sliced banana.

“This is a terrific low-sugar way to start the day for those looking to drop a few pounds,” Reisinger says. For alternative grains to quinoa with just as much protein, check out this list of best superfoods you’ve never heard of!

Crispy Brown Rice

Fiber per cup: 1 g
Protein per cup: 2 g
Sugar per cup: 1 g

Sure they may “snap, crackle, pop,” but these 100 percent whole-grain, gluten-free puffs are a more nutritious choice than the brand you’re likely thinking of. This low-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide the hunger-busting fiber this otherwise nutritious cereal lacks, ensuring you’ll stay satiated until lunch. While crispy brown rice should be a staple in your kitchen, make sure your pantry is clear of the unhealthiest cereals on the planet.


A mere tablespoon of these ultra-powerful seeds serves up nearly 3 grams of belly-filling fiber for just 55 calories. Not to mention, flaxseeds are the richest plant source of omega 3 fats, which help reduce inflammation, ward off mood swings, and help prevent heart disease and diabetes. They make a welcome crunchy addition to smoothies, yogurt, oatmeal, or toast topped with avocado or nut butter, says McKittrick.

Chia Seeds

“Chia seeds contain soluble fiber that forms a gel in the stomach,” says Smith. This gel slows digestion and promotes satiety, which can help dieters decrease their overall calorie consumption, she explains. Add chia seeds to your a.m. oatmeal, yogurt, or smoothie.


Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. Zied likes to add them to cold cereal bowls, oatmeal, and yogurt. “A small amount provides lots of flavor and texture to meals,” notes Zied. A one-ounce serving (which is about seven nuts) is all you need.


“Ginger contains anti-inflammatory properties and, for some, may help to promote weight loss and overall health,” notes Smith. She suggests combining an inch of ginger with carrots and apples to make a refreshing fresh breakfast juice. If juicing isn’t your thing, add ginger root to smoothie, pancake, muffin, or oatmeal recipes.


Not only does it taste great, but studies show that cinnamon may help ward off the accumulation of belly fat. “Research also shows that this comforting spice can help with high blood sugars and blood pressure,” adds Moskovitz. She suggests adding it to oats, yogurt, or hot coffee. It also fares well in smoothies and homemade pancakes.

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