15 Healthy Things To Eat For Breakfast To Lose Weight

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Healthy Things To Eat For Breakfast To Lose Weight

For those who are overweight and looking to lose some extra pounds, finding the right breakfast can be a key part of a weight loss journey. Many people wonder what the best breakfast for weight loss is, and the good news is that there are plenty of options available. By choosing meals that are designed to promote weight reduction, you can make progress towards your goal of achieving a slimmer, healthier body.

Below, we will tackle the healthy things to eat for breakfast to lose weight since breakfast is the most important meal of the day. While there’s no one “magic” breakfast food that will guarantee weight loss, knowing what to eat can have a big impact on your weight loss goals.

Breakfast Calories That You Need

Some of the most popular breakfast meals are heavy in fat and calories. For example, eggs cooked in butter, sausage, bacon, a peanut butter smoothie, and even porridge with toppings can significantly increase your total energy intake, making it more difficult to lose weight.

Nevertheless, if you skip breakfast and instead have a little snack bar or a cup of coffee, you’re likely to get hungry at about 10 or 11 a.m. At that point, you can grasp for whatever is nearby to satisfy your appetite, risking your weight loss aims1.

It’s important to strike a balance between providing your body with the energy it needs to start the day and consuming too many calories. It is generally recommended to consume between 300-500 calories for your first meal of the day, but this can vary depending on your individual needs and activity level.

Opting for nutrient-dense foods like whole grains, lean proteins, and fruits and vegetables can help keep you feeling full and satisfied without consuming excess calories. By starting your day with a healthy and balanced breakfast, you’ll set yourself up for success and feel energized throughout the morning.

Facts About Breakfast

Here are some fascinating statistics on the role of breakfast in healthy eating habits1.

  • While many people believe that breakfast is the most important meal of the day, the truth is that all meals contribute equally to your overall nutrition. Rather than focusing solely on breakfast, it’s important to pay attention to your total nutrition throughout the day in order to achieve your health and weight loss goals. This means choosing nutrient-dense foods and watching portion sizes at every meal, not just breakfast.
  • Starting your day with a healthy breakfast may not only satisfy your hunger, but it may also improve your overall nutrition. Breakfast eaters are said to consume more nutrients, such as fiber, folate, and various vitamins and minerals including A, B, D, and E, potassium, calcium, iron, and magnesium. So, it is essential to kickstart your day with a wholesome breakfast to fuel your body and provide you with the necessary nutrients for the day ahead.
  • A balanced breakfast not only fuels your body with necessary nutrients, but it can also help you stay on track with healthy eating habits throughout the day. Consuming a morning meal, especially one with protein, can help to curb cravings later on. By satisfying your hunger early on, you’re less likely to reach for unhealthy, high-calorie foods later in the day.
  • Having a nutritious breakfast that is high in protein can do wonders for stabilizing blood sugar levels and maintaining consistent energy levels throughout the day. This makes it easier to resist cravings and make healthier food choices.

Healthy Things To Eat For Breakfast To Lose Weight

Breakfast can set the tone for the rest of your day when you’re attempting to lose weight. Eating the incorrect foods can increase your appetite before the day even begins.

Filling up on the correct foods can decrease cravings and keep you feeling full until lunchtime, minimizing snacking and easing weight loss.

These are 15 healthy breakfast ingredients and meal ideas that can aid weight loss:

1. Nut Butter

As long as you don’t overdo it on the portions, nut butter can be a satisfying way to obtain a healthy dose of beneficial fat and protein. You’re probably most familiar with peanut and almond butter, but pecan butter is equally delicious with plant-based yogurt or incorporated into smoothies2.

2. Quinoa

Quinoa is a versatile ingredient that can be added to various breakfast dishes to boost their nutritional value. For example, you could mix cooked quinoa into an omelet with vegetables like tomatoes, spinach, and onions, which are known to help burn stored fat. Another option is to use quinoa to make overnight oats for a hearty and healthy breakfast3.

3. Sweet Potatoes

Sweet potatoes are often considered a superfood due to their high nutrient content and potential fat-burning properties. These are an excellent source of fiber and have a low glycemic index, which can help regulate blood sugar levels and promote feelings of fullness. One tasty way to enjoy sweet potatoes is by making a hearty and nutritious hash3.

4. Tart Cherries

Tart cherries are not only delicious, but they also come with several health benefits. Known for their antioxidant properties, they have been found to benefit heart health and weight management. A 12-week study showed that rats fed tart cherries experienced a reduction in belly fat compared to those on a Western diet. Additionally, tart cherries have been found to have a significant impact on the expression of fat genes3,4.

5. Flaxseeds

A spoonful of these superfood seeds contains nearly 3 grams of belly-filling fiber for only 55 calories. Not to add, flaxseeds are the richest plant source of omega-3 fats, which aid in inflammation reduction, mood stabilization, and the prevention of heart disease and diabetes. They provide a nice crunch to smoothies, yogurt, porridge, or toast with avocado or nut butter3.

6. Bacon and Eggs

To control fat and calorie intake, consider different ways of preparing your favorite foods. For example, eggs can be cooked in a non-stick skillet without added fat, or blended with egg whites. While turkey bacon may be a lower-fat and lower-calorie alternative to pork bacon in some cases, serving eggs with a slice of ham is also a good source of protein1.

7. Chai Baked Oatmeal

This recipe is a taste explosion created with baked oatmeal, pecans, and shredded coconut. Oats can help improve your gut health because they include soluble fiber, which can help manage blood sugar levels and promote the growth of beneficial gut flora2.

8. Strawberries And Cream Overnight Oats

Do you remember those quick oatmeal packets with strawberries and cream from your childhood? This dish is similar to that but much healthier. Before retiring to bed, combine vanilla protein powder, rolled oats, Greek yogurt, and unsweetened almond milk, and you’ll wake up to a ready-to-eat breakfast calling for a handful of fresh strawberries2.

9. Spinach Parmesan Baked Eggs Recipe

This recipe mixes cooked eggs with your favorite vegetables and is ideal for those limiting their calorie intake. You may always substitute kale or Swiss chard for the spinach2.

10. Rainbow Cottage Cheese Breakfast Bowls

Enjoy the rainbow with this colorful breakfast bowl packed with protein-rich cottage cheese and fiber-rich fresh fruit. Add a handful of granola and chia seeds for a colorful and well-rounded breakfast2.

11. Plain Oatmeal

Oatmeal is an excellent source of complex carbohydrates to feed the body as well as fiber to lower the risk of heart disease. For a hearty, nutrient-rich morning meal, combine oatmeal with blueberries, walnuts, and almond milk3.

12. Sprouted Grain Toast

Not all bread is bad for weight loss, as sprouted grain toast demonstrates. This nutrient-dense bread is high in folate, protein, and heart-healthy grains and seeds like barley and millet. Try topping the toast with smashed avocado and smoked salmon, which provide healthy fats and fiber to keep you feeling full and satisfied3.

13. Shakshuka

If you like poached eggs, you’ll enjoy these poached eggs in a herby tomato sauce. The simple sauce makes use of fresh tomatoes to cook the eggs in luscious flavors for the perfect bite5.

14. Curry-Avocado Crispy Egg Toast

Eggs and avocado toast are a quick and easy morning option. Simply add some curry powder to your fried egg and you’ve got yourself an instant breakfast treat5.

15. Blueberry Smoothie Bowl

Protein powder sneaks in to add extra nutrition to this delectable smoothie. You may top it any way you want, but it can be best paired with fresh fruit, granola, and sliced almonds for the perfect crunchy texture5.

Breakfast Dos And Don’ts


Try measuring portions: While you’re rushing out the door in the morning, it’s easy to lose track of portion control. Some people may benefit from using portion control tools6. Store pre-measured scoops in cereal boxes, nuts, seeds, or oats. Alternatively, keep a digital scale on the counter to weigh items such as cheese or meat.

Prepare meals ahead of time: The simplest approach to enjoy a stress-free breakfast is to prepare it ahead of time and have it ready to go each morning7. Prepare oatmeal, hard-boiled eggs, or other prepared protein foods ahead of time. Fruits and vegetables should be washed and chopped before storing them in single-serve containers.

Prepare a nutrient-dense smoothie: When you’re too busy for a nutritious sit-down meal, a smoothie might be a fantastic breakfast option. To keep you going, make your smoothie with satisfying and nutrient-dense ingredients. Protein powder, Greek yogurt, leafy greens, cottage cheese, berries, almonds, seeds, and milk are all good sources of protein.


Watch your liquid calories: Juice is heavy in sugar and calories, and it has less nutritious benefits than whole fruit since it lacks fiber. Juice can also be pricey. Instead, try flavored water, coffee, or tea with breakfast.

Overuse creamer: It’s all too simple to pour flavored creamer or heavy cream into your coffee cups without keeping note of how much you’re using8. If you drink multiple cups of coffee every day, you may be adding a significant number of calories to your daily total.

Underestimate your coffee shop calories: If a trip to Starbucks or another coffee shop is part of your morning ritual, use an internet or smartphone tool to calculate calories before ordering. Some coffee beverages have more calories than an entire meal9.


When it comes to weight loss, starting your day on the right foot and with the appropriate food can make all the difference.

Consuming nutritious breakfast meals will help you control your cravings and stay on track with your weight loss objectives.

Remember that following a weight reduction diet does not stop with a healthy breakfast. Fill your diet with nutritious whole foods throughout the day to improve your health and aid in your weight loss.


1 Frey, M. (2022, July 8). How to Make a Healthy Breakfast for Weight Loss. Verywell Fit. https://www.verywellfit.com/healthy-breakfast-recipes-for-weight-loss-3495932

2 The Editors of Women’s Health For WomensHealthMag.com. (2022, November 16). 62 Best Healthy Breakfast Ideas For Weight Loss That You’ll Want To Wake Up To Every Morning. Women’s Health. https://www.womenshealthmag.com/weight-loss/a19989705/healthy-breakfast-ideas/

3 Willard, J. (2021, February 18). 15 Best Healthy Breakfast Foods for Weight Loss. Eat This Not That. https://www.eatthis.com/best-breakfast-foods-for-your-weight-loss-diet/

4 Tart Cherries May Reduce Factors Associated With Heart Disease And Diabetes. (2008, April 8). ScienceDaily. https://www.sciencedaily.com/releases/2008/04/080407114647.htm

5 Bain, L., & Weg, A. (2023, February 6). 34 Healthy Breakfast Recipes With Foods That Support Weight Loss. Prevention. https://www.prevention.com/weight-loss/g32626209/best-breakfasts-for-weight-loss/

6 Almiron-Roig E, Majumdar A, Vaughan D, Jebb SA. Exploring the experiences of people with obesity using portion control tools-a qualitative study. Nutrients. 2019;11(5) doi:10.3390/nu11051095

7 Monsivais P, Aggarwal A, Drewnowski A. Time spent on home food preparation and indicators of healthy eating. Am J Prev Med. 2014;47(6):796-802. doi:10.1016/j.amepre.2014.07.033

8 Lee A, Lim W, Kim S, et al. Coffee intake and obesity: A meta-analysis. Nutrients. 2019;11(6) doi:10.3390/nu11061274

9 Bleich SN, Wolfson JA, Vine S, Wang YC. Diet-beverage consumption and caloric intake among US adults, overall and by body weight. Am J Public Health. 2014;104(3):e72-8. doi:10.2105/AJPH.2013.301556


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