Best Healthy Breakfast Ideas for Weight Loss
If you’re someone who struggles with weight loss, you’ve probably been told that breakfast is the most important meal of the day. After all, skipping it can lead to missing out on essential nutrients, like fiber and protein, which will keep you feeling full and energized until lunchtime rolls around. But did you know that if you’re trying to slim down, choosing Healthy Breakfast Ideas for Weight Loss can be just as important? Many of us make bad choices when we sit down to eat in the morning, either going heavy on carbs or eating foods that are high in sugar and unhealthy fats.
Must Try These Healthy Breakfast Ideas Listed Below:
1. Egg
Here are some of our favorite Healthy Breakfast Ideas for Weight Loss with eggs. Try adding a sunny-side up egg on top of your grapefruit, or beat two eggs and mix them in with spinach, tomato, mushrooms, onions, and feta cheese. Another good option is an omelet with veggies—just be sure not to use butter as your cooking fat! It’s also best to avoid most packaged breakfast products at all costs. Not only do these items usually contain preservatives that could increase your risk of developing cancer over time (as opposed to whole foods), but they’re usually loaded with added sugar (or high fructose corn syrup) that will spike insulin levels and make it even harder for you to lose weight.
2. Unsweetened Plain Greek yogurt
For a quick breakfast, try plain Greek yogurt. Greek yogurt is rich in protein (about 20 grams per cup) while remaining low in fat. In fact, one study found that consuming plain Greek yogurt was more effective at reducing body fat than eating a bagel with cream cheese. Studies have also shown that having a healthy breakfast can actually help reduce food cravings throughout the day. This is partly because people who eat breakfast tend to eat less overall throughout their day and eat healthier than those who don’t bother eating until later in their day. If you want to incorporate Greek yogurt into your diet, consider trying some different flavors as well such as vanilla or strawberry!
3. Oatmeal
A bowl of oatmeal is easy to make and can be very filling. Oatmeal is also full of fiber, which helps with digestion while providing energy. For a healthier option, look for steel-cut oats, which have more fiber than rolled oats but take longer to cook. In addition, they’re chewier—so they won’t cause as much belly bloat. Steel-cut oats may also help lower cholesterol and help stabilize blood sugar levels because they contain resistant starch, which delays stomach emptying. This lowers your insulin response. The upshot: More sustained energy during your morning!
4. Nut Butter
A quick, easy way to get in a decent dose of healthy fats is to spread peanut or almond butter on whole-grain toast. It’s not only delicious but also contains monounsaturated fat, which helps cut down belly fat. Try not to eat more than two tablespoons at a time though, as that’s about how much is good for you. A 1/2 tablespoon serving also provides 1 gram of fiber.
5. Chia Seeds
The seeds of a desert plant, chia seeds have gained immense popularity recently thanks to their numerous health benefits, including aiding in weight loss. They are rich in Omega-3s, which increase your body’s metabolism and help you lose weight by keeping your hunger cravings in check. And because they absorb ten times their weight in water, they make a great addition to meals that involve liquids like soups or smoothies. When added to drinks containing fluids such as water or juice, chia seeds can help keep you hydrated while helping you feel full.
6. Avocado
Luscious, creamy avocados are full of heart-healthy fats that help keep you feeling full while they set your body up for a day of fat burning. Along with yogurt, eggs, cottage cheese, goat cheese, and salmon, avocados are rich in healthy monounsaturated fats—the kind that actually helps you burn fat fast! Add avocado slices to salads or spread them on whole-grain toast. Check out these 50 quick and easy weight loss tips if you want to lose weight quickly. A diet plan can be boring without recipes that fit into your busy lifestyle but have delicious food.
7. Sweet Potato
There’s nothing better than a warm slice of sweet potato when you want a quick, satisfying snack. Sweet potatoes are low in calories but high in fiber, making them a perfect weight-loss food. Try baking or microwaving whole sweet potatoes with healthy toppings like cinnamon or honey. Try cutting sweet potatoes into fry shapes and baking them until crispy for something different—it’s a nice change from your average french fries! If you’re looking for even more inspiration, check out these 17 healthy sweet potato recipes that pack way more vitamins into your diet than white potatoes do.
8. Berries
This breakfast is a superfood that helps jump-start your metabolism. Berries are known to have one of the highest ORAC (Oxygen Radical Absorbance Capacity) levels, which means they’re excellent in slowing down or preventing cancerous growths in our bodies. The antioxidants found in berries also help prevent disease, improve brain function, reduce wrinkles, alleviate asthma and allergies, protect against cataracts, and fight viral infections—the list goes on! They’re also among nature’s lowest-calorie foods with 100 calories per cup. By choosing berries over unhealthy snacks, you could trim more than 500 calories from your diet each day.
9. Banana
Easy Healthy Breakfast Ideas for Weight Loss that anyone can do! Simple ingredients are needed, just fruit, cinnamon, a few nuts, and honey (optional). This recipe is great in that it doesn’t need a stovetop or any cooking utensils. Plus you can use whatever nuts you have on hand. If you don’t have hazelnuts or walnuts, peanuts are also fine. Instead of honey, you could use agave nectar or maple syrup. All these variations would work great in any smoothie so try them out!
10. Spinach
Not only is spinach one of the most nutrient-dense foods on earth, but it’s also packed with filling fiber, which helps you slim down fast. Studies show that those who fill up on fiber-rich foods before meals are able to eat less while still feeling full and satisfied. And just one cup of cooked spinach contains 7 grams of fiber—almost half of your recommended daily intake. Try serving spinach with a sprinkle of cinnamon, nutmeg, or freshly ground black pepper for a dash of flavor. Here are more reasons why spinach should be a part of your diet. It’s one vegetable you won’t want to pass up! (Lose Up to 15 Pounds in 14 Days!)
11. Berries and Avocado Shake
Mash 1/2 avocado with a dash of salt, 1/2 cup blueberries, 1 tablespoon flaxseed, 2 teaspoons maple syrup, and coconut water. Blend until smooth. Serves two. Per serving: 540 calories, 33g fat (6g saturated), 50g carbs (8g fiber), 14g protein. Recipe by Sara Haas, RDN.
12. Oatmeal Breakfast for Weight Loss
For weight loss, look for a whole-grain oatmeal option. The National Weight Control Registry, a database that tracks more than 5,000 men and women who have lost at least 30 pounds and kept it off for at least five years, found that those who regularly ate whole grains had twice as much of those people were successful in keeping their weight off. That’s likely because fiber—which is plentiful in oats—helps keep you full and feeling more satisfied; studies show that people who eat generous amounts of high-fiber foods tend to be thinner than those who don’t. Another perk: Research shows that whole grains may help prevent heart disease by reducing blood pressure and bad cholesterol levels.
13. Cucumber and Yogurt Salad
1/2 cup low-fat plain yogurt, 1 Tbsp. fresh lemon juice, 1 tsp. grated lemon zest, salt, and pepper to taste, and cucumber slices. Mix yogurt with lemon juice, zest, and seasonings. Add cucumber slices. Serve chilled or at room temperature. *Tip: Try adding dill or chives or even raisins!
14. Zucchini, Onion Omelet Breakfast
Zucchini, onion omelet combines eggs with green veggies (zucchini) in one delicious breakfast. The eggs are an excellent source of lean protein, and by cooking them in butter or coconut oil you can increase their healthy fat content even more. The onions add extra flavor, plus they contain chromium—which helps maintain blood sugar levels already within a normal range. And because zucchini is low in calories but high in fiber, it’s also a great weight loss food! Combine that with all its other health benefits (anti-inflammatory properties, vitamin C and B vitamins), and you have a nutrient-dense vegetable worthy of your morning meal.
15. Tofu Scramble
This fast, filling breakfast is a great option if you’re trying to lose weight. Tofu scramble doesn’t take much time at all, making it an ideal quick breakfast on busy mornings. This recipe only requires 4 ingredients—1 package of tofu, 2 tablespoons of fresh ginger, 4 cloves of garlic, 3 stalks of green onion—and 5 minutes to cook.
16. Green Omelet
Green veggies are a great way to start your day, but you don’t always have time to chop up an entire green salad in the morning. Instead, opt for something faster like a spinach omelet. If you’re cooking at home, simply fill a small saucepan with water, place it over high heat on your stovetop, add a splash of olive oil and cover it with baby spinach. Boil until your egg is just slightly runny (about 3 minutes) then pour into an omelet or scrambled egg dish with chopped tomatoes sprinkled on top.
17. Delicious Lemon Blueberry Pancakes
From healthy breakfast ideas for weight loss with eggs to quick Healthy Breakfast Ideas for Weight Loss, here are 50 of our favorite suggestions on what you can eat in a rush that will jumpstart your day. For example, instead of grabbing a box of sugary cereal (which could easily set you back 400 calories), try these delicious lemon blueberry pancakes. Combine whole wheat flour with fiber-rich flaxseed meal, plus lemon juice and blueberries to keep things interesting. This recipe yields 8 generous servings that can be prepared from start to finish in less than 30 minutes, so you can have a nourishing breakfast without any time crunch.
18. Quick Green Smoothie Breakfast
A quick green smoothie is a great way to start your day, especially if you’re trying to slim down. Add 1⁄2 cup of frozen mango chunks, 1 peeled banana, 1⁄2 cup frozen strawberries or blackberries, 1⁄4 cup nonfat plain Greek yogurt, and 2 cups of spinach in a blender; blend until well-combined. Serves one. 50 calories per serving. Easy weight loss tip: Many people try to lose weight by skipping breakfast—but that’s actually an unhealthy habit that will only hurt your efforts in the long run. Avoid losing weight too quickly by eating a healthy breakfast each morning instead.
19. Yogurt Parfait
One of the easiest ways to lose weight fast is by skipping breakfast. If you must have breakfast, make it a healthy one! Grab a bowl, fill it with low-fat or nonfat yogurt, and top with your favorite fruit (berries, bananas, kiwi, etc.). This easy breakfast option is sure to keep you satisfied all morning long.
20. Quinoa Fruit Salad
This easy fruit salad is sure to be a crowd pleaser—you can serve it at your next brunch or bring it along as part of a healthy lunch option. We chose quinoa because of its high protein content, but if you don’t have any on hand feel free to substitute brown rice or farro. The choice is yours! This recipe makes 4 servings, so feel free to scale up depending on how many people you want to serve.
21. Banana Raspberry Baked Oatmeal
1 banana, 1/2 cup raspberries, 2 egg whites or 1/4 cup liquid egg substitute, 1/3 cup whole-wheat flour, and 3/4 teaspoon baking powder. Mash up bananas in a bowl then add other ingredients. Mix well then pour into a greased 8×8 pan (you can make smaller servings with smaller pans). Bake at 350 F degrees for 20 minutes until firm. Serve topped with raspberries and walnuts if desired. Yield: 2 servings – each has: 198 calories, 5 g fat (0g sat), 26 g carbs & 4 g protein)
22. Zucchini Fritters Breakfast
Zucchini Fritters are one of our favorite easy Healthy Breakfast Ideas for Weight Loss. Just combine 11⁄2 cups grated zucchini, 1 cup all-purpose flour, 1⁄2 teaspoon salt, 1⁄4 teaspoon freshly ground black pepper, and 3 beaten eggs in a medium bowl. Mix until smooth. Pour 2 tablespoons vegetable oil into a large skillet over medium heat; add 1/4 cup batter to the pan (more or less depending on the size of the pan) and spread with the back of a spoon. Fry until golden brown on each side (5 minutes). Remove fritters from skillet; place on a paper towel-lined plate to drain excess oil. Serve warm with your favorite syrup. Yield: 4 servings (1 fritter per serving). Notes: These delicious treats are also delicious served cold!
23. Quick Berry High Protein Smoothie
1 cup orange juice, 1/2 cup frozen strawberries, 1 scoop vanilla protein powder, 1/2 teaspoon vanilla extract, and 2 teaspoons honey. Blend until smooth. Add ice cubes as needed. Serves one.
24. Egg Muffins
These hearty breakfast muffins are full of protein, fiber, healthy fats, vitamins, and minerals. Eggs are always a good choice if you’re looking for a tasty, filling way to start your day. But that’s not all—eggs also play an important role in weight loss by curbing hunger hormones. In fact, a study found that eating eggs for breakfast lowers levels of ghrelin (the hunger hormone) as much as other high-protein breakfasts like meat and cheese—but without cutting calories. This is why one egg can actually make you feel fuller longer than foods with more protein or calories.
25. Hash Brown Omelet Recipe
Cook 8 thin slices of diced potatoes in a skillet sprayed with nonstick spray. Cook until browned on one side, then flip them over and cook on the other side until done. Set aside. Stir together 4 egg whites or 4 whole eggs with 1/2 cup chopped fresh veggies (such as onions, peppers, tomatoes, or spinach). Add 1 tbsp cheese (optional) Season with salt and pepper to taste. Pour half of your egg mixture into an omelet pan coated with nonstick spray, lay half of your potato slices on top of that, then pour in another layer of the egg mixture. Once firm enough to flip without breaking apart—about 5 minutes—flip onto a plate. Repeat once more using the remaining ingredients and serve warm.
26. Pineapple Green Protein Smoothie
A green protein smoothie is healthy, delicious, and filling. Pineapple is a tropical fruit that contains an enzyme called bromelain, which breaks down protein into simple amino acids. It’s low in calories yet high in fiber. Not only does pineapple aid digestion but it also contains properties that soothe your stomach. Throw a cup of pineapple chunks (fresh or frozen) in a blender with 6 ounces of water or unsweetened vanilla almond milk and 1 scoop of vanilla protein powder (plain or flavored). A teaspoon of shredded coconut can be added if you like a tropical twist. Blend until smooth—and enjoy!
27. Homemade Egg Sandwich
For a quick, easy, and healthy breakfast, try an egg sandwich. Simply fry up two eggs in olive oil or butter until they’re nice and runny. Smear your favorite jam on some whole-grain bread then pile on those scrambled eggs. The result is a filling meal that will also help keep you slim down. Yum! (Remember: A healthier alternative to butter is coconut oil, which contains natural antibacterial properties.) For variety, try adding any of these 50 Healthy Breakfast Ideas for Weight Loss. Some are tasty enough to make even bacon jealous! Check out these additional tips if you’re looking for more ways to slim down fast.
28. Blueberry Muffins
These are one of my favorite quick healthy breakfast ideas. They are a family favorite so we make them often. I do use agave syrup in place of sugar, but otherwise, they’re made with regular ingredients. The agave doesn’t really taste different than sugar, just be sure not to overdo it or you’ll end up with cloyingly sweet muffins that no one wants to eat. You can also substitute some whole wheat flour if you want a little more fiber or if you don’t have all-purpose flour on hand, but they turn out great without it as well! Either way, these taste delicious and will fill you up until lunchtime!
29. Granola Pizza
If you love breakfast food but are trying to lose weight, try mixing a few of your favorite ingredients into some low-fat granola. Top with your favorite fruit (berries are best), yogurt, or just enjoy it as is! Make several batches at once so you can have one every morning before work. It’s easy and quick, plus you’ll never get bored with it!
30. Protein Balls
If you are looking for a quick, healthy breakfast that’s high in protein and low in carbs, these protein balls are perfect. Made with fresh fruit, nuts, oats, and flax seeds, they’re crunchy on the outside and perfectly sweet on the inside. Make sure you choose a variety of fruits so that you get different vitamins. Oats will give your body slow-burning energy to get you through your morning, while flax seeds aid in digestion and help keep your cholesterol levels down. If you really want to make them even healthier then replace one or two tablespoons of oats with ground flax seeds.
31. Paleo Banana Protein Pancakes
These pancakes are a breeze to make. They’re also super quick if you use protein powder, as I do. Top them with whatever sweetener you like, and enjoy! Makes four small pancakes. Prep time: 2 minutes Cook time: 5 minutes Total time: 7 minutes Ingredients 3 large egg whites 1 scoop vanilla whey protein powder 2 medium bananas 1⁄4 teaspoon baking soda 1 teaspoon cinnamon (optional) 1⁄2 cup chopped walnuts (optional) Honey or agave nectar, optional Method Mix all ingredients in a blender until smooth. Pour into a small pan coated with nonstick spray over medium heat. When the mixture begins to bubble, turn down the heat slightly and flip when bubbles appear in the center of the pancake.
32. Keto Turkey Sausage Breakfast Casserole
Turkey sausage, eggs, heavy cream, cheese, spinach: that’s what you get with our Keto Turkey Sausage Breakfast Casserole. It’s a low-carb casserole made with creamy eggs, hearty turkey sausage links, and plenty of veggies that cook in just 15 minutes. It’s keto-friendly; a single serving has less than 4 grams of carbs. Enjoy it any time of day as part of your healthy breakfast ideas for a weight loss plan. If you want something similar but with beef bacon instead of turkey sausage links, try our Southwest Egg Skillet recipe instead.
33. Almond Butter Protein Chia Pudding
A tasty breakfast idea that’s perfect as a pre-workout snack or as a post-workout meal. Chia seeds are high in protein, healthy fats, and antioxidants, so they help keep you satisfied all morning long. Adding cinnamon is optional but adds extra flavor!
34. Green Protein Detox Smoothie
My green detox smoothie is a great way to start your day off right! Filled with fruits, vegetables, and protein, it will have you feeling good from head to toe. Don’t let its bright green color scare you off; it tastes amazing! If you don’t have all of these ingredients on hand at home (or just don’t want that much healthy food in one sitting), try substituting some of them with fruit or omitting them altogether—it still tastes great!
35. Savory Chicken Sausage Breakfast Bowl
It’s impossible to start your day without a healthy breakfast. And while it’s easy enough to grab some cereal or a muffin on your way out of the house, you might be better off putting in a little more time when you have 15 minutes at home before work. Why? Because there are plenty of healthy breakfast ideas that will help you slim down—and they don’t require much effort! One great option is a savory chicken sausage breakfast bowl. This recipe combines lean chicken sausage with bell peppers, onions, spinach, and eggs over brown rice.
36. Sheet Pan Pancakes
If you’re in a rush in the morning, or just want to try something different, these sheet pan pancakes are an easy (and healthy) breakfast idea. Top them with fresh fruit (like berries) or maple syrup—or both! This makes enough for one person so multiply as needed.
37. Delicious Morning Sandwich 300 Calories
Use hearty whole-grain bread, a thin slice of ham or turkey, sliced low-fat cheese, a handful of fresh spinach and tomatoes, and an egg cooked over-easy. Toast it all on medium heat until it’s hot (but not burnt). Pair with half a grapefruit. Calories: 300. Fat: 6g (2g sat fat). Protein: 23g. Carbs: 27g. Fiber 7g. Sodium 678mg
38. Hash Brown Egg Cups
Make scrambled eggs with hash browns, rather than toast. There are several ways you can make these eggs, depending on how much time you have in the morning. Some of our favorites include
39. Egg White Frittata Recipe 40 Calories
For a delicious, easy meal that will help you slim down, try an egg white frittata recipe. With just 40 calories per serving, they’re also a nutritious option. If you choose free-range or cage-free eggs, your frittata will be richer in vitamins A and E than regular eggs. And while most of us love to eat eggs sunny side up or over easy, it’s healthier to cook them all in one go so that none of their nutrients are overcooked.
40. Carrot Oatmeal Cookies 90 Calories
Mix 1/2 cup whole oats, 1/2 cup grated carrots, 3 tablespoons honey, and a dash of cinnamon. Bake at 350° F for 30 minutes or until golden brown. Cool before serving.
41. Easy Homemade Burrito 280 Calories
Get your burrito fix without having to go out with these easy homemade burritos. All you need is a small skillet, eggs, cheese, salsa, tortillas, and breakfast meat (optional). Make enough for everyone at home or freeze for quick reheating on busy weekdays. They make great leftovers too! This recipe makes six small burritos. Perfect for two adults and two kids if they’re small eaters! If you’re trying to cut back on calories try wrapping them in a corn tortilla instead of a flour one. Each homemade burrito is about 280 calories. Mix up different fillings by swapping out salsa with refried beans or scrambled eggs instead of meat. Then pile high with low-fat cheese, avocado, or both!
42. Berry Parfait
If you’re in a rush, grab a bowl of mixed berries (strawberries, blueberries, raspberries), top with low-fat yogurt, drizzle with honey and sprinkle with cinnamon. This tasty parfait is not only good on your waistline but also great on your taste buds. Fiber-rich berries are key ingredients in any healthy diet plan.
43. Cloud Eggs
They might look a little odd and you may have to do a little prep work, but cloud eggs are delicious. They’re one of my favorite healthy breakfast ideas because they’re easy to make, healthy, and very filling. Keep in mind that egg whites tend to firm up more than yolks when baked. Here are some simple instructions: Put an egg white between two egg rings or other rings (or even shot glasses will do). Salt and pepper to taste. Bake until firm.
44. Avocado Toast
The simplest, fastest breakfast is also one of our favorites. Use half an avocado instead of toast or bread when making a sandwich (instead of mayo or cheese), top it with something lean like turkey, salami, ham, or tuna; eat it over greens for more vitamins and minerals. Just remember that an avocado has about double the calories of regular toast. Enjoying it regularly will add up quickly in terms of calories as well as your body fat percentage. And if you’re not careful, you can easily gorge on fatty foods like these without even realizing just how much fat you’re consuming at once. Use a smaller size serving plate so that your food portions appear larger to help stop overeating habits before they start.
45. Bell Pepper Egg Rings
Make mini breakfast sandwiches with these easy egg rings. Cut bell peppers in half lengthwise, then cut into 1⁄4-inch slices. Place one half pepper at a time on a hot griddle; place an egg inside each ring. Cook until eggs are firm, about 3 minutes. Remove rings carefully (watch out, those things are hot!). Put two slices of cheese on one side of each sandwich and cook until melted, about 1 minute more.
46. Loaded Sweet Potato
For a healthy breakfast idea that’s easy, delicious, and nutritious, try making a loaded sweet potato. Simply cut up a small sweet potato into slices, toss with melted butter or coconut oil (or both!), sprinkle with cinnamon and stevia (to taste), then bake in an oven set at 400 degrees Fahrenheit until tender. It’s best served while still warm.
47. Chocolate Avocado Smoothie
What’s better than a chocolate smoothie? A chocolate avocado smoothie! Packed with vitamins, fiber, healthy fats, protein and powerful antioxidants, avocados will help boost your metabolism as well as keep you fuller longer.
48. Banana Almond Oatmeal
I love oatmeal and usually make it very healthy. So I like to use almond milk in my oatmeal. The key is starting with a bowl of hot water so your oats get nice and soft! Then, add your almond milk, sliced banana, chopped almonds, cinnamon, vanilla extract (optional), salt & pepper…and enjoy! So easy!! And yummy! If you like cinnamon raisin flavor better, just add a little more cinnamon. Also: dried fruit instead of nuts or even both! Or top with berries or nut butter as well.
49. Classic Omelet
For a healthy breakfast, that’s easy on your waistline, whip up a classic omelet filled with some of your favorite veggies. These recipes are fast and simple—they’ll only take you about five minutes to make. Enjoy them with a side of fresh fruit for added nutrition.
50. Banana Pancake
A breakfast of a single banana and two eggs may not sound like much, but a medium-sized banana provides an impressive serving of your daily fiber needs. Plus, you get enough protein from just two eggs to kick off your day with a healthy dose of lean protein. Sprinkle cinnamon and vanilla on top for flavor and you’ve got yourself one heck of a healthy breakfast idea for weight loss that you can eat in bed. The best part: These Easy and Healthy Breakfast Ideas for Weight Loss is easy on the wallet too!
