Breakfast is still one of the most important meals of the day – especially when you’re trying to lose weight. But if you’re like a lot of my clients, you may shy away from eating breakfast for fear it’ll bring you over your daily calorie limit.
While this may seem to be the case, it’s rather the opposite – eating a good breakfast is a healthy habit that can result in you consuming fewer calories once the day is said and done.
Even if you’re not a big breakfast eater, feel you don’t have the time for breakfast or aren’t hungry in the morning – there are healthy breakfast recipes for weight loss out there for everyone.
But what is the best breakfast for weight loss, and what should your breakfast consist of? I’ll be answering all of your breakfast weight loss questions and more in this article.
Keep reading for my top 10 healthy breakfasts for weight loss and how to find time to eat breakfast no matter how busy you are.
Overnight oats are one of the best breakfasts for weight loss. It is rich in fiber, complex carbs, and protein to keep your blood sugar levels steady and satisfy cravings.
You can mix in various ingredients to enhance flavor and nutrition such as powdered peanut butter, nuts, chia seeds, almond milk or low-fat dairy milk, dried or fresh fruit, or cinnamon for a hint of sweetness with minimal added sugar.
I personally love a scoop of peanut butter in my oats and a handful of peaches for a vitamin-rich boost. There is so much you can do with this meal!
One of the best things about overnight oats is you can prep these for the week ahead of time and they are ready to go on busy mornings. Make sure you have some good old mason jars to store these in, and you’ll have a super easy and weight-loss-friendly breakfast on the go.
Eggs are one of the best weight-loss breakfast foods out there due to their high-quality protein and fullness factor. But maybe you’re getting bored with the usual hard-boiled or scrambled eggs. If so, you can make a quick and delicious omelet with leftover veggies, protein, or a bit of shredded cheese!
Simply whisk up 2-3 eggs, add them to a pan coated with non-stick spray, and mix in your favorite fillings. Cook for 3-5 minutes and enjoy.
Smoothies are another one of my all-time favorite weight loss breakfasts, but many people don’t always add the right ingredients. For example, if you don’t add enough protein, fiber, or healthy fats, you may find yourself feeling ravenous an hour or two later.
But with the right balance of ingredients, smoothies are more sustaining than you may think and are incredibly easy to make. Here are the essentials to include in your morning weight-loss smoothie:
- Protein – Protein powder, Greek yogurt, peanut butter powder, or even tofu
- Healthy fat – Add a scoop of avocado or seeds (this also adds fiber)
- Fiber – Use a combination of fruit and veggies. You can use frozen fruit or fresh, depending on your preference. For an added fiber boost, you can add a small scoop of chia or hemp seeds (these also give the smoothie a nice nutty flavor).
- Liquid – Unsweetened almond milk, low-fat or skim milk. Fill until you reach the top of the food contents, blend and enjoy.
For more smoothie ideas, check out our healthy smoothie recipes for weight loss.
Muffins often get a bad rap because of their carb content, but there are some wonderful healthier versions out there. And if you prefer sweet over savory in the morning, choosing a healthified muffin gives you the best of both worlds.
These yummy chocolate muffins are decadent at a fraction of the calories of a traditional store-bought muffin. They contain 8 grams of protein per muffin, so with 2 muffins you’re looking at a solid amount of protein for a meal.
Protein keeps you full and helps balance out blood sugar, so increasing the protein content of a muffin can help you feel more satisfied and result in fewer blood sugar crashes.
If you’re getting bored with traditional smoothies, you may want to consider a smoothie bowl instead. This is a compilation of smoothie ingredients layered out in a bowl and eaten with a spoon instead of a straw.
If you love all of your smoothie ingredients on their own, this may be a fun way to mix things up! And with this, you’ll get a balance of protein, fat, and fiber from the smoothie ingredients. These nutrients are a winning team to supply long-lasting energy to kick late-morning cravings to the curb.
This mango smoothie bowl is one of many ways you can make your smoothie bowl – get creative and play around with different fruits, flavors, and toppings such as berries, bananas, hemp seeds, and nuts.
Pancakes are the ultimate comfort food, but they often are packed with sugar and refined carbs that leave you starving shortly after eating them. By choosing a higher-protein version like this one, you’ll satisfy your pancake craving and nourish your body with good nutrition.
This extra protein will help fuel your workouts and keep cravings at bay, so you get more results. And with only 4 ingredients, prep and cleanup will be a breeze.
Avocados are one of the best sources of monounsaturated fat, a type of healthy fat that can reduce appetite and reduce the between-meal cravings that may be sabotaging your weight loss efforts.
Simply top a slice of toasted sourdough or sprouted wheat bread with mashed avocado and a scrambled or over-easy egg for a simple, flat-belly breakfast.
Parfaits you might get in your office cafeteria or at quick-service restaurants are not as healthy as they seem. But making your own Greek yogurt parfait is so much easier than you think, and you have the benefit of having complete control over what’s going into it.
This parfait uses Greek yogurt, which is significantly higher in protein than regular yogurt to keep your belly full. Choose plain yogurt over flavored to cut down on added sugar, but enjoy the whole-fat or reduced-fat versions instead of fat-free.
Even though fat-containing yogurt is higher in calories, this fat will enhance satiety, resulting in you eating less when the day is said and done.
Top your yogurt with fiber-rich berries, slivered almonds or walnuts, and hemp or chia seeds. If you need an extra hint of sweetness, top it with a drizzle of honey. Yum!
Cottage cheese is an ideal weight-loss food, as it is naturally low in calories but high in protein. While on its own it may be a little bland, with fruit it is a perfect sweet/salty combo.
Cottage cheese is also rich in calcium, which has been seen to promote additional weight loss in research studies.
Simply add ¼ cup of your favorite fruit (I love blueberries, strawberries, or peaches) to ½ cup of cottage cheese, stir together, and savor a nourishing breakfast.
10) Egg muffins
Egg muffin bites are a fun spin on traditional eggs, and can be made in advance. You may have seen these at your local Starbucks or cafe, but they can be easily prepared at home in under 15 minutes.
If you’re looking for a healthy breakfast you can make in advance for busy mornings, these egg muffins are a perfect choice. You can mix and match different ingredients such as veggies, protein, cheese, and herbs for added flavor and nutrition.
My clients love the versatility of egg muffins and how they can just pop them in a zip-lock bag and head out the door. A suggested portion is 2-3 egg muffins. Add a slice of toast or a piece of fruit with it to round out the meal.
Now that you have some ideas to get you started, let’s answer some additional questions you may have.
Yes! A healthy breakfast supports weight loss in many ways – it fuels your morning workouts, curbs cravings throughout the day, and supplies long-lasting energy to make it easier to stick to your weight loss plan.
Several research studies have shown an association between skipping breakfast and weight gain. So if you’re skipping breakfast to decrease calories, you’re probably doing your body a disservice.
When it comes down to it, the most important factor that can make or break your weight loss is what you’re eating for breakfast. If you aren’t eating breakfast now but then start eating sugary cereal every morning, this will likely not bring yield the results you’re looking for.
What does a healthy breakfast for weight loss look like? Here are a few necessities to be sure to include:
- Protein – Including a good protein source is essential, as it provides satiety and slows down the digestion of your meal. A few examples are eggs, Greek yogurt, and cottage cheese.
- Healthy fat – Fat is satisfying, delays digestion, and can help prevent energy crashes later in the day. Make sure to eat the healthy, anti-inflammatory kind – in the form of avocados, nuts, and nut butter. Since fat is naturally higher in calories – stick to a small portion here. Not to worry – a little goes a long way in terms of the satisfaction factor!
- Complex carbs – These carbs provide quick energy and are the primary fuel for your body and mind. Carbs are especially needed if you are a morning exerciser. Don’t fear carbs – there are plenty of weight-loss-friendly options. A few examples are whole grain toast, oats, or quinoa cereal.
- Fiber – Fiber is one of the essentials of a flat-belly breakfast, but most of us don’t get in enough. Adding fiber in the form of fruits, veggies, or whole grains can help you feel full with fewer calories. You can add berries to your oatmeal, veggies to your omelet, or whole wheat toast as a side.
In addition to including fiber with your meals, adding Leanbean® also provides glucomannan, a dietary fiber that enhances a feeling of fullness and has been seen to contribute to weight loss when taken as part of a low-calorie diet.
There is no perfect time to eat breakfast, as everyone is a bit different here. The best time for you may depend on your day, schedule, when you typically get hungry, and workout routine.
You don’t have to eat right when you get up to “jumpstart” your metabolism, but it should ideally be within 2 hours to prevent hunger from building up and to keep your blood sugar levels stable.
This will help prevent overeating and can make it easier to make healthy choices at breakfast.
If you’re not currently a breakfast eater, you may be wondering how you’re going to add yet another thing to your morning routine. But eating breakfast does not have to be a long process or feel like a chore!
You can carve out time by prepping ahead of time when you have more flexibility and feel your best, pre-portioning out your meals, and finding quick and easy recipes like the ones included here.
For example, if you’re trying to prep breakfast at night when you’re burnt out from the day, it’ll probably feel a lot harder. Plan and prepare during the times you feel your best and the most motivated, as you’ll probably get it done in half the time!
Then all you need to do is get up 10-15 minutes earlier to allow time to eat it (or you can just eat it at work if you’re going to the office).
Eating a solid breakfast is one of the best things you can do for yourself when trying to lose weight. The best breakfast for weight loss is a combination of fiber, protein, healthy fat, and complex carbs that will provide steady energy throughout the day, fuel your workouts, and reduce cravings for the foods that try to sabotage your weight loss goals.
In addition, incorporating Leanbean® into your meal and breakfast routine can help promote fullness, reduce fatigue, and support a healthy metabolism.
Disclaimer: The information on the Leanbean blog does not constitute medical advice and should not be used as such. If you would like to learn more about your dietary requirements and related aspects of your health, speak with a registered medical professional.