Breakfast is the first meal of the day eaten after waking from the night’s sleep, in the morning. The word in English refers to breaking the fasting period of the previous night. There is a strong likelihood for one or more “typical”, or “traditional”, breakfast menus to exist in most places, but their composition varies widely from place to place, and has varied over time, so that globally a very wide range of preparations and ingredients are now associated with breakfast.
Breakfast is a huge part of weight loss. It’s the first meal of the day, and can dictate not only your nutrition for the rest of the day but also the trajectory of your entire weight loss journey. Even if you don’t love eating first thing in the morning or it’s hard to come up with healthy breakfast ideas, fueling up in the a.m. is a vital part of weight loss. If you tend to skip it, you’re already setting yourself back.
“One of the biggest mistakes I see in the morning is actually not eating anything at all. This diet trend has many people overlooking the power of starting your day off with a balanced breakfast, especially for balancing blood sugars and hormones at the start of your day,” says Seattle-based registered dietitian nutritionist, Ginger Hultin, RDN, the owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook.
But if you’re eating the wrong foods at breakfast, you may also be sabotaging your efforts. What that means is you should prioritize protein at this meal. Research has shown that a protein-rich breakfast increases satiety hormones more than a breakfast with the same amount of calories but higher in fat or carbs.
“Instead of eating a breakfast that is high in carbohydrates, such as croissants, grits, a bowl of fruit, and a slice of bacon, switch to a breakfast that is higher in protein and healthy fat, such as grits, a piece of fruit, an egg, plain Greek yogurt, along with ground flaxseed,” says Esosa Osagiede, MPH, RDN, a registered dietitian based in Texas.
And that also includes paying attention to portions. “No matter how healthy a food is, like wild salmon, avocado, or fresh coconut, if we overdo the portion sizes, it will always inevitably lead to weight gain,” says Cory Ruth, RDN, a women’s health expert and the CEO of The Women’s Dietitian. Macronutrient composition (like how much protein, fat, and carbs you’re eating) definitely matters, but it’s impossible to lose weight if you are not in a calorie deficit, she adds.
The beauty of breakfast is that you can kickstart your day with a burst of flavor and energy that gets your day off to a solid start. But in reality, it’s hard to find the time to eat a healthy breakfast that’s good for you, as not everyone has a ton of time in the morning to devote to making healthy morning meals as they’re rushing to get out the door. That’s where our healthy breakfast recipes come in though, as they will help you stay on track with your health goals without taking a ton of time. They’re all easy to whip up, we promise!
From pancakes to French toast to sandwiches to egg-based dishes, we rounded up our favorite healthy breakfast recipes that will change how you view the morning meal. And although these are low-calorie breakfasts, they still taste just like all of your indulgent go-tos. Plus, don’t miss 22 Meals to Melt Belly Fat in 2022.
How much should you eat at breakfast if you’re trying to lose weight?
Your breakfast should contain at least 25 grams of protein if you are looking to feel and stay full until lunchtime, according to Gabrielle Tafur, RD, an Orlando, Florida-based dietitian. Starting the day with a carbohydrate-dense meal may fill you in the short term, but without adequate fat and protein, you will likely end up eating more over the course of the day.
Everyone’s individual caloric needs are different, so talk to a dietitian to determine what’s right for your body, activity level, and goals. As a general recommendation, Tafur ballparks it at around 400 to 500 calories. “This amount allows for enough food to prevent unnecessary snacking or grazing throughout the day,” she says.
healthy breakfast ideas for weight loss
1. Healthy breakfast bowl
These healthy overnight oats are prepared in a jar to make a perfect breakfast when you’re on the go. Topped with yoghurt and berries, everyone in the family will love them.
2. Smashed chickpea bruschettaStart the day with an easy protein hit, with this tasty vegetarian breaky.
3. Cinnamon and banana porridge
Make your own porridge with this quick and easy recipe.
4. Sweet potato, bean & kale shakshuka
Packed with fibre, this sweet potato, bean and kale shakshuka is a hearty vegetarian dish that the whole family will love.
5. Breakfast super smoothie
For breakfast on the run throw together this delicious 5-minute super banana smoothie.
6. Oat banana pancakes with raspberries
Made from rolled oats and bananas, these healthy pancakes will have you jumping out of bed!
7. Breakfast quinoa with berries and pistachio
Brighten up your morning with a bowl of berry breakfast bliss – it’s quick, easy and gluten-free!
8. Tropical kale smoothie
Grab breakfast on the go with this quick and easy tropical smoothie, that’s as tasty as it is good for you.
9. Overnight oats with strawberry and passionfruit
These healthy overnight oats are quick and easy to prepare and will give you the energy to start the day.
10. Sourdough toast with nut butter, banana and blueberries
Sourdough toast is a fast and filling way to kick-start the day. You’ll love this cinnamon and fruit combination!
11. Spinach & Egg Scramble with Raspberries
Who says burrata is just for summer tomatoes (or dinner for that matter)? For a hearty Mediterranean meat-free breakfast that’s not your standard fare of eggs, bring out the burrata!
18. Sheet-Pan Vegan Sausage and Vegetables
Sheet pan meals are a popular dinner hack, so why not use it for breakfast, too? It’s less cleanup and prep work for you, and you can feed a whole family of four at once. To make things even easier, you can customize this breakfast recipe with vegetables that you love and that are in season in your area for more flexibility.
19. Breakfast Tortilla
- Take a whole wheat tortilla
- Half fry one egg on a pan.
- Place the half fried omelette or sunny side up over the tortilla.
- Add some salsa all over.
- Spread some cheese all over the tortilla.
- Sprinkle some chopped cilantro or parsley leaves.
- Make a wrap and enjoy this healthy breakfast.
20. Steel cut oats
- Use an instant pot to make these oats recipe.
- Add steel cut oats, water and milk to the ip.
- Add salt as per taste, cinnamon powder.
- Close the lid of the instant pot.
- Seal the steam realease valve.
- Pressure cook the oats for 5 minutes on high.
- Natural release the steam.
- Serve the oats in a bowl.
- Add honey for sweetness.
- Add chopped fruits such as strawberries, blueberries, sliced bananas, sliced almonds, chopped walnuts or any fruits that one likes.
Is 200 calorie or 300 calorie breakfast enough?
Having a good calorie breakfast is good to help the energy levels keep going throughout the day. If one is looking for a weight loss breakfast it is better to have at least 300 to 400 calories of breakfast.
This helps in burning the calories easily. It also helps in keeping one full and eating fewer calories than we burn is always the safest choice to make for a healthy lifestyle.
Thank you for staying with this post “easy healthy breakfast ideas for weight loss” until the end.