The best breakfast ideas for weight loss include protein-rich foods to promote satiety. You’ll also want to incorporate fiber for a balanced meal and complex carbohydrates for energy throughout the morning.
This egg, cheese and vegetable dish is savory and satisfying with minimal calories. It’s a fun twist on omelets that you can make ahead and reheat for the week.
1. Eggs
Whether they are scrambled, poached, or baked, eggs pack protein for filling and satisfying breakfasts. One 2013 study found that when people ate eggs for breakfast, they consumed 270-470 calories less at lunch and dinner than those who ate cereal and toast.
Try these healthy egg muffins, which can be made in advance for quick and easy breakfast on the go. They are also family-friendly.
Avocado toast is another delicious, protein-packed breakfast option. Add turkey bacon, deli meat, or fresh veggies for variety.
2. Nuts
A filling breakfast can help you resist reaching for a pastry or eating too many carbs later in the day. Adding nuts or seeds to your breakfast can give you the protein and healthy fats you need to feel full for longer.
Pecans provide protein, fiber and antioxidants like lutein and zeaxanthin. Try adding them to your breakfast in a smoothie, granola or in these chickpea and spinach quinoa patties.
Nuts also contain iron, which can be hard to get enough of if you’re a vegetarian or vegan. Choose roasted, unsalted nuts to avoid added fat. You can add them to your oats, yogurt parfait, salad or try this nut butter and banana toast.
3. Fruits
Fruits are low in calories and loaded with fiber, which can help keep you full. Try adding sliced apples, peaches or bananas to oatmeal or yogurt parfaits, or enjoy this autumn fruit smoothie.
High-protein, hunger-busting shakes and yoghurt bowls can be made quickly with the addition of protein powder like Purition. Add a scoop to your favourite fruit, veggies and granola for an extra boost of nutrients and fibre!
Avocados are a great source of healthy fats which help stabilise insulin levels and prevent cravings. Add to a piece of toast or bake into this delicious avocado breakfast dish. This meal also includes eggs, deli meat and spinach for added protein and fibre.
4. Vegetables
Vegetables and whole grains help you feel full. Add a handful of veggies to your eggs and add more vegetables and fiber to your oatmeal.
Skip the sugary cereals like Weetabix, and instead start your day with a healthy porridge made from oats and low-fat milk. Add berries, bananas or zero-calorie stevia to add natural sweetness.
Eggs are versatile and provide a protein-packed, satisfying breakfast. Replace the bread in this egg in a hole recipe with colorful bell pepper rings, or make ahead these egg and veggie muffins. This vegetarian breakfast is portable and can be eaten on the go. It also doubles as a nutritious lunch option.
5. Dairy
When it comes to breakfast, go beyond cereals and pastries for nutritious choices that will keep you full and focused. Choose whole-grain breads and oats, which help lower your risk of heart disease. Spread on a little nut butter or low-fat yogurt to give you energy for morning workouts and a healthy dose of protein.
Greek yogurt has a low glycemic load so it won’t spike your blood sugar and lead to that mid-morning crash. Opt for plain instead of flavored yogurts to cut back on added sugars and top with berries to add fiber, calcium and belly-friendly bacteria. This makes a quick breakfast that you can prep the night before to make the morning a breeze.
6. Grains
Protein, fiber and healthy fats are the key to a filling breakfast. Try to include a lean source of protein such as eggs, cottage cheese or Greek yogurt. Also consider adding fibre and a source of natural fats such as avocado, nuts or berries.
To help reduce prep time in the morning, prepare foods like hard-boiled eggs, fruit and oatmeal the night before and keep them ready to eat in single-serve containers. You can even whip up this quick and easy quinoa granola to have on hand. These recipes are full of whole grains and packed with protein and other nutrients. They will keep you satisfied all morning long!
7. Lean Meat
Protein boosts satiety and aids muscle recovery in combination with exercise. It’s also a good source of healthy fats.
Eggs, lean meats and legumes are great sources of protein for breakfast. Lean beef and lamb, pork tenderloin and skinless chicken are low in saturated fat and sodium. Lean meat substitutes such as tofu, seitan and tempeh are also a good source of protein.
These weight loss-friendly recipes are packed with protein, fiber and healthy fats to keep you full and energized all morning long. Choose from sweet or savory breakfasts, oatmeal, smoothies and more to fit into your calorie-controlled diet. The best part? They’re quick and easy to prepare the night before.
8. Whole Grains
Whole grains are high in fiber and other health-promoting nutrients. They are also filling and help keep your hunger at bay for hours after breakfast.
Avoid a heavy breakfast by starting with a lighter meal like avocado toast or an egg white sandwich. Add deli meat, vegetables and/or salad to up the nutrient content of these healthy breakfast ideas for weight loss.
Swap out single-serve flavored oatmeal packets for a batch of rolled or steel-cut oats made from old-fashioned or whole grain flour. Stir in berries and chopped nuts for flavor and more fiber. Or, make ahead by preparing overnight oats to enjoy in the morning. You can also bake oat muffins or eat them on top of a smoothie.
