Setting up a plan that includes specific healthy ingredients can make all the difference in helping a person achieve their weight loss goals. We all know that breakfast is the most important meal of the day. That’s why knowing what to make daily for breakfast is essential.
Read on and find out about these healthy ingredients to make breakfast and lose weight, where you’ll find plenty of ideas to inspire you to create a healthy breakfast that will set you up for success.
What Is The Healthiest Breakfast To Have For Weight Loss?
Healthy breakfasts should be varied to provide a variety of nutrients.
It should also contain enough calories to keep you going for several hours and includes the three primary macronutrients: protein, fat, and soluble fiber. This combination promotes healthy fat burning and also keeps hunger at bay.
Protein raises appetite-suppressing hormone levels while decreasing hunger hormone levels1.
Fiber slows digestion, making you feel fuller for longer, and improves gut health, essential for weight regulation2.
Fats are the macronutrient with the slowest rate of digestion and can help manage hunger3,4.
Weight Loss Principles
Recent research suggests that an individualized approach is best for sustained weight loss. There is no single diet that is suitable for everyone5.
However, there are general guidelines. It is always best to avoid processed foods and added sugars for successful weight loss, and prefer whole grains, vegetables, and fresh fruit.
Individual nutritional requirements vary based on desired weight, activity level, gender, and age. It is also important to consider food intolerances and other dietary needs.
For a sustainable weight loss, follow these recommendations:
- Aim for half of the plate that contains non starchy vegetables.
- Include leafy greens and raw salads.
- Make sure each important meal has a source of lean protein.
- Limit carbohydrates and starchy vegetables, such as potatoes, to a quarter of the plate.
- Favor healthy fats, such as avocado toast, olive oil, nuts, and seeds, and ensure their portions are limited.
Healthy Ingredients To Make Breakfast And Lose Weight
Here is a list of healthy ingredients that you can use to make a nutritious breakfast for weight loss:
Oatmeal: Oatmeal is a great source of fiber and is very filling. It also helps to regulate blood sugar levels, which can aid in weight loss.
Greek Yogurt: Greek yogurt is high in protein, which helps to keep you full throughout the morning. It also contains probiotics, which can improve gut health.
Eggs: Eggs are an excellent source of protein and can help to keep you feeling full for longer. They are also a good source of vitamin D and B12.
Berries: Berries are low in calories and high in fiber, which makes them a great addition to any weight loss breakfast. They are also high in antioxidants, which can help to reduce inflammation in the body.
Almond Butter: Almond butter is a good source of healthy fats and protein. It is also low in sugar, which makes it a great alternative to traditional peanut butter.
Flaxseed: Flaxseed is high in fiber and omega-3 fatty acids. It may help to stave off hunger and promote feelings of satiety well into the morning hours.
Spinach: Spinach is a low-calorie vegetable that is high in vitamins and minerals. It is also a good source of fiber, which can help to regulate blood sugar levels.
Whole-grain Bread: Whole-grain bread is a good source of complex carbohydrates and fiber. It can help to keep you feeling full and satisfied throughout the morning.
Avocado: Avocado is a good source of healthy fats and fiber. It can contribute to a sense of fullness and satisfaction that lasts until later in the morning.
Quinoa: Quinoa is a good source of protein and complex carbohydrates. Having quinoa in your breakfast can help to curb hunger pangs and keep you feeling content until midday.
Healthy Breakfast Recipes
If you’re looking for breakfast ideas that can support weight loss goals, check out these recipes:
The pancakes provide for a completely healthy breakfast, to which one may add blueberries, lemon juice, and maple syrup or chocolate chip pancakes.
It is essential to double-check ingredient labels, particularly those of the oats and baking powder, to ensure that the recipe is gluten-free.
- ½ cup unflavored protein powder, such as whey, rice, or pea protein
- ½ cup almond meal
- ½ cup oat flour
- 1 tsp cinnamon
- ½ tsp baking powder
- 2 large eggs
- 3/4–1 cup buttermilk or oat milk
- 1 tsp natural vanilla extract
- pinch of salt to taste
- Combine all the ingredients in a blender or mix by hand in a bowl, adding in the buttermilk or oat milk as necessary to obtain the desired consistency.
- Heat 1 tsp of coconut oil in a nonstick pan and pour in the batter for about three pancakes at a time.
- Flip the pancakes so that each side is golden brown.
These muffins are nutritious and protein-rich, perfect for your healthy breakfast ideas. You can meal prep this meal in advance and reheat it in the microwave for healthy breakfast ideas.
- 6 large eggs
- 4 large egg whites
- ¼ tsp Himalayan pink salt
- 1 cup chopped fresh spinach
- 1 cup diced bell pepper
- ¾ cup cherry tomatoes cut into quarters
- ½ cup green peas
- ½ tsp dried mixed herbs or oregano
- ¼ cup crumbled feta cheese
- black pepper or cayenne pepper to taste
- Lightly grease a muffin tin with olive oil and preheat the oven to 250°F (121°C).
- Whisk the eggs, add the remaining ingredients, and stir until thoroughly combined.
- Bake the muffins for 24–28 minutes until they set. Let the tin cool slightly before removing the muffins and leaving them on a wire rack.
Spinach & Egg Scramble with Raspberries
This fast and satisfying egg scramble served with hearty whole-grain bread is a fantastic breakfast option. It combines weight-loss superfoods like eggs and raspberries with nutrient-dense spinach, providing both protein and fiber to help you feel full. With only 300 calories per serving, this breakfast is a great way to kickstart your day with a nutritious and delicious meal.
- 1 tsp of canola oil
- 1 ½ cups baby spinach (1 1/2 ounces)
- 2 large eggs, lightly beaten
- Pinch of kosher salt
- Pinch of ground pepper
- 1 slice of whole-grain bread toasted.
- ½ cup fresh raspberries
- Heat oil in a small nonstick skillet over medium-high heat.
- Add spinach and cook until wilted, often stirring, for 1 to 2 minutes. Transfer the spinach to a plate.
- Wipe the pan clean, place over medium heat, and add eggs. Cook once or twice to ensure even cooking until just set, 1 to 2 minutes.
- Stir in the spinach, salt, and pepper.
- Serve the scramble with toast and raspberries.
Berry-Almond Smoothie Bowl
A little frozen banana gives a creamy texture to this satisfying smoothie bowl.
- ⅔ cup frozen raspberries
- ½ cup frozen sliced banana
- ½ cup plain unsweetened almond milk
- 5 tbsp sliced almonds, divided
- ¼ tsp ground cinnamon
- ⅛ tsp ground cardamom
- ⅛ tsp vanilla extract
- ¼ cup blueberries
- 1 tbsp of unsweetened coconut flakes
- Blend raspberries, banana, almond milk, three tablespoons of almonds, cinnamon, cardamom, and vanilla until smooth.
- Pour the smoothie into a bowl and top with blueberries, two tablespoons of almonds, and coconut.
Sriracha, Egg & Avocado, Overnight Oats
If you love avocado toast, try this savory breakfast overnight oats recipe. The oats soak overnight for easy “cooking.” Top it with a fried egg, avocado, and Sriracha in the morning for a satisfying, healthy breakfast recipe.
- ½ cup rolled oats
- ¾ cup water
- 1 tbsp onion
- ¼ avocado, sliced
- 2 cherry tomatoes, chopped
- 1 large egg, fried
- 1 tsp Sriracha
- Combine oats and water in a small bowl or jar. Cover and refrigerate overnight.
- Stir in onion and microwave in 30-second intervals, occasionally stirring, until heated through.
- Arrange in a bowl with avocado and tomatoes. Top with the egg and Sriracha.
Breakfast Salad with Eggs
This healthy breakfast salad has a crispy texture thanks to snap peas, radishes, and cucumbers, and adding walnuts is a great way to add healthy fats to your healthy breakfast foods and curb cravings later in the day.
For the salad
- 2 large eggs
- 2 cups butter lettuce
- 4 radishes, thinly sliced
- ¼ cup snap peas
- 1 small English cucumber or Persian cucumber, thinly sliced
- 2 tbsp chopped walnuts
- Fresh dill
For the balsamic dressing
- 2 tbsp balsamic vinegar
- 1 tsp dijon mustard
- ¼ cup extra virgin olive oil
- Salt and pepper
- Bring a small pot of water to a boil. Add the eggs and boil for 10 minutes, then transfer the eggs to an ice bath for 3 minutes. Peel the eggs and cut them into halves.
- In the meantime, make the dressing by whisking all the ingredients together in a small bowl or jar.
- Combine the butter lettuce, radishes, snap peas, cucumber, and walnuts in a large bowl and toss with a drizzle of the dressing. Add to a plate and top with fresh dill and the egg halves.
Spicy Waffled Cauliflower Hash Browns
Making hash browns on a waffle iron is a nontraditional (and ingenious) use for this kitchen tool. The waffle iron cooks the hash browns with crisp nooks and crannies that make for the perfect crunch.
- 4 cups cauliflower florets
- 1 ¼ cups shredded Mexican cheese blend
- ½ cup blanched almond flour
- ½ onion, grated
- ½ cup fresh or frozen and thawed corn kernels
- ¼ cup chopped fresh cilantro leaves
- 2 large eggs
- 1 jalapeño (seeds and stem removed), finely chopped
- 1 tsp baking powder
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp chipotle chili powder
- ¼ tsp sea salt
- ¼ tsp freshly ground black pepper
- Melted almond butter for greasing the waffle iron and skillet
- 6 large eggs
- 1 avocado, sliced
- Cilantro leaves for garnish.
- Ketchup, for serving
- Salsa, for serving
- Sour cream for serving
- Black beans, for serving
- Preheat the waffle iron. Preheat the oven to its lowest temperature to keep the hash browns warm as you work through the batter.
- Bring an inch of water to a boil in a medium saucepan. Place the cauliflower in a steamer basket set over the boiling water. Cover and steam the florets for 5 minutes until easily pierced with a fork. Transfer the florets to a food processor and process until wholly chopped into a meal.
- Transfer the meal to a clean, thin dish towel or piece of cheesecloth. Let cool. Working over the sink, pull the corners of the towel together and squeeze out the excess liquid. Place the squeezed meal in a large bowl.
- Add 1 cup of the cheese, almond flour, onion, corn, cilantro, eggs, jalapeño, baking powder, cumin, paprika, chili powder, salt, and pepper to the bowl. Stir everything together until well combined.
- Brush the waffle iron with melted butter to thoroughly grease it. Scoop ½ cup of the hash brown mixture into the waffle iron, spreading it to an even layer. Close the iron and cook for 7 to 10 minutes until the waffle iron light indicates the hash browns are cooked through and golden and crispy outside. Transfer to a baking sheet and keep warm in the oven while you cook the remaining hash browns.
- While the last hash browns are cooking, heat a tablespoon of butter in a skillet over medium-high heat and crack a few eggs into the pan. Cook the eggs for 5 minutes until the edges are crispy, the whites are set, and the yolks are still runny. Repeat until all the eggs are cooked.
- Serve each hash brown with a fried egg, a few slices of avocado, and the remaining cheese. Garnish with cilantro. Add ketchup, salsa, sour cream, and black beans as additional toppings.
Flaxseed Buttermilk Pancakes
With this easy healthy, low-calorie breakfast recipe, you can have satisfying, satiating, healthy breakfast ingredients without leaving the comfort of your home.
- 1 ½ cups whole wheat pastry flour
- ⅓ cup ground flaxseeds
- 2 tbsp sugar
- 1 tsp baking powder
- ½ tsp baking soda
- ½ tsp salt
- 2 cups buttermilk
- ¼ cup water
- ¼ cup plain low-fat Greek yogurt
- 2 eggs
- 3 tbsp unsalted butter, melted
- Pure maple syrup and fresh blueberries (optional)
- In a large bowl, stir pastry flour, ground flaxseeds, sugar, baking powder, baking soda, and salt. Mix buttermilk, water, greek yogurt, eggs, and melted butter in a medium bowl. Add buttermilk mixture to flour mixture, whisking just until mixed.
- Heat a large nonstick skillet or griddle over medium-high heat. Spoon about ⅓ cup of batter per pancake onto the hot skillet. Cook for about 2 minutes on each side until pancakes are golden; turn over when surfaces are bubbly, and edges are dry. If desired, serve with syrup and blueberries.
Sweet Potato Banana Muffins
These muffins are good enough to win over anyone, regardless of your diet. They are free of gluten, dairy, and refined sugar, but more importantly, they have a wonderfully tender and moist texture and just a touch of sweetness.
- 2 very ripe bananas, mashed
- 3 eggs
- ½ cup mashed sweet potato
- ¼ cup canned unsweetened coconut cream
- 1 ¾ cups almond flour
- ¼ cup tapioca flour
- 1 tsp baking powder
- 1 tsp baking soda
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- ½ tsp salt
- Preheat the oven to 350ºF. Line a standard 12-cup muffin tin with papers, or grease each well.
- Whisk the bananas, eggs, sweet potato, and coconut cream in a medium bowl.
- Whisk together the almond flour, tapioca flour, baking powder, baking soda, cinnamon, ginger, and salt in a separate large bowl.
- Stir the wet ingredients gently into the dry ingredients and mix until combined. Divide the batter evenly between the wells of the prepared muffin tin.
- Bake for 20 to 25 minutes. Remove from the oven and let cool before serving.
Blood Orange Beet Smoothie
When feeling sluggish and under the weather, or after overindulging in food and alcohol, we frequently need a rapid system to cleanse. You can restore your body’s health with a revitalizing, immune-boosting, cleaning smoothie.
- 1 small pre-cooked beet, like Love Beets
- 1 blood orange peeled
- 1 tsp freshly grated ginger
- 6 oz freshly squeezed orange juice
- ½ cup ice
- Combine all the ingredients in a blender. Blend on low, then finish on high for 1 to 2 minutes until smooth.
Plant-Based, Grain-Free Breakfast Burritos
There is no better morning comfort meal than a big breakfast burrito, whether you had a stormy night or need an additional energy boost from a full breakfast.
- 1 tsp canola oil
- ½ white onion, diced
- ½ red bell pepper, diced
- 1 packet of hot taco seasoning blend (or make your seasoning)
- 1 12-oz container of Plant-Based Ground
- Cooking spray
- 3 large eggs
- One 15 1/2-oz can black beans, drained and rinsed
- 6 Cassava Flour Wraps
- ¼ cup shredded cheddar cheese
- Hot sauce
- Fresh cilantro
- Heat the canola oil, sauté onion, and bell pepper over medium-high heat in a medium skillet. Stir occasionally, cooking for about 3 minutes until the onions are translucent, and the bell pepper is soft. Add taco seasoning and stir. Add ground to the pan and use a spoon to press into a single layer, chopping into small pieces. Cook for 5 to 7 minutes, occasionally stirring until completely browned.
- In a separate small pan over medium heat, coat the pan with cooking spray, add eggs, and whisk into a scramble. Remove from heat.
- Heat cassava wraps for a few seconds on the stovetop. Layer the ground, scrambled eggs, black beans, and cheese to assemble the burrito. Top with hot sauce and fresh cilantro. Serve immediately or wrap and freeze for later.
When trying to lose weight, getting a good start to the day with the proper food can make all the difference. Eating a healthy breakfast can help you control your hunger and stay on track with your weight reduction plan.
It’s important to remember that eating a healthy breakfast is only the beginning of a successful weight reduction diet. If you want to improve your health and drop pounds fast, eat healthy, whole foods throughout the day.
Follow the weight loss principles listed above and try to incorporate the healthy recipes in your diet. You’ll never know what you might discover and enjoy!
2 Rebello CJ, O’Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. 2016 Feb;74(2):131-47. doi: 10.1093/nutrit/nuv063. Epub 2016 Jan 2. PMID: 26724486; PMCID: PMC4757923.
3 Bhupathiraju, S. N., & Hu, F. (2023, March 15). Carbohydrates, Proteins, and Fats. MSD Manual Consumer Version. https://www.msdmanuals.com/home/disorders-of-nutrition/overview-of-nutrition/carbohydrates,-proteins,-and-fats