Good Healthy Breakfast Recipes To Lose Weight

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Morning person or not, the earliest part of the day can be hectic. I mean, you just woke up, you’re thinking about the million things you need to get done, and you somehow have to come up with a healthy, energy-boosting breakfast idea, too.

Even if you’re not a breakfast person, you should consider making a nutritious meal happen in the morning, especially if you’re trying to lose weight. Your mom was right when she said breakfast is the most important meal of the day, even more so when it comes to losing weight, according to Amanda Baker Lemein, RD, Women’s Health advisory board member.

Why? Because it’s best to front-load your caloric intake by eating more food in the first half of your day. This way, your body will be burning those calories all day before hitting the hay (your metabolism slows down while you sleep). Skipping breakfast also ups your chances of snacking later in the day to make up for those missed morning calories.

So, eating breakfast is important, but what you eat for breakfast matters too. “For a breakfast to be sustaining and healthy it needs to be balanced with some protein, fat, and fiber,” says Lemein. (Think: a veggie omelet with cheese and a side of fruit or toast.) Not sure where to start? Here’s some useful guidance, plus the best breakfast foods to add to your plate to keep you full and satisfied.

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 for 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 though, Tafur recommends around 400-500 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 tend 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 accompany with some fruit to keep 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 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 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.
  • Rice. Another non-traditional breakfast item, you can prepare rice pudding with coconut milk and a little nutmeg and cinnamon for a simple breakfast with lots of flavor, says Tafur.
  • Amaranth. This may be another grain you’re possibly not familiar with. “Amaranth is a great alternative to oats and eaten in a similar manner,” says Tafur. “It has a nuttier, courser texture and is still packed with fiber to aid digestion.”

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

  • Black coffee. Caffeine can obviously assist you in feeling more alert in the morning, but black coffee is also 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.

Here are 50 (yup, 50) delicious, healthy recipes from bloggers and nutritionists to get you started.

egg tomato and scallion sandwich
SKINNYTASTE

Egg, Tomato, and Scallion Sandwich

Enjoy 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.

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


breakfast pizza
SKINNYTASTE

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.

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


breakfast quiche
JEANETTE’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.

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


smoked salmon eggs benedict
THE 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.

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


chai baked oatmeal
EATING 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.

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


easy hemp granola
EATING 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 granolas. To build this granola dish, you need a variety of nuts and seeds, maple syrup, and dates, plus a serving of hemp hearts.

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


butternut squash protein pancakes
EATING 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.

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


quinoa breakfast skillet
LIVE 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.

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


shakshuka
LIVE 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.

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


breakfast tacos
LIVE 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.

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


crispy hash browns
COOKIE + 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 what you pair them with, are a healthy and delicious choice.

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