For most people, breakfast is the easiest meal to lose weight. Firstly, you are at home, not at work, or you are tempted by fast food when you go somewhere at the end of the day. Morning gives you the best control over what you eat. The ingredients for a morning meal can be very simple. You probably already have them in your pantry and refrigerator.
Second, a hearty meal that doesn’t allow you to snack or eat a big lunch has been shown to lower your overall calorie intake for the rest of the day.
“This may be because people who skip breakfast tend to have less energy during the day or feel hungrier and end up eating more calories at the end of the day,” says the registered dietitian. Reda Elmardi, RD, CSCS, certified strength and conditioning coach and owner of The Gym Goat. “However, there is no definitive answer to the question of whether eating a certain type of food for breakfast can help you lose weight. You need to find what works for you and stick with it.”
If there is a way to lose weight quickly, it is best to start with breakfast. We asked nutrition, fitness and weight loss experts to share their opinions and suggest their favorite healthy breakfasts that can help you lose weight. Then, for more helpful tips, check out these weight loss tricks that actually work, the science says.
Whatever you decide to eat for breakfast, registered dietitian Gabi Waca-Flores, RDfounder of GlowAndGreens.com, suggests it contains all three macronutrients: proteins, fats and carbohydrates. Why? For the reasons stated above.
“A balanced diet with all three macronutrients can help promote weight loss by keeping you feeling full longer and helping you consume fewer calories throughout the day,” Vaka-Flores says. Her favorite macronutrient breakfast is eggs and avocado on 100% whole wheat toast.
There are also studies showing that eating two eggs for breakfast can speed up weight loss when combined with a calorie deficit.
“This is likely due to the high protein content of eggs, which can have a positive effect on your metabolism and hunger hormones,” she says. “My favorite way to flavor eggs with avocado toast is to use everything but bagel seasoning and a few drops of freshly squeezed lemon.”
A protein shake makes for a great quick breakfast when time is of the essence. But only if you make it with the right materials. Too often people mix up smoothies with calories and added sugar. Even the protein powder you choose to use can improve satiety for weight loss, say medical board experts Lissy Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, aka The Nutrition Twins and authors Vegetarian Medicine by The Nutrition Twins. They recommend using pea protein powder for shakes, noting that a study published in the Nutrition Journal found pea protein to be more effective than whey protein in curbing hunger; improving satiety can potentially lead to weight loss.
They often encourage their customers to try this blueberry smoothie recipe made with pea protein powder. To make it you will need:
- 2/3 cup frozen blueberries
- 1/2 small banana
- 1 scoop (20 g) plain pea protein powder (or vanilla flavored)
- 1/2 cup unsweetened almond milk
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- a pinch of ground cardamom
- 3 ice cubes
- Additional Additives: Water (to thin the smoothie to desired thickness), 1/4 teaspoon ground turmeric (for added antioxidant/anti-inflammatory power), 1-2 drops liquid stevia (for extra sweetness if your banana is not very ripe or if you want to add sweetness when using unflavored protein powder)
Blend all ingredients until smooth, adding water as needed to achieve desired consistency.
When you break an overnight fast, prepare your meal quickly. You are more likely to eat breakfast if you make it simple and quick. Elmardi suggests hard-boiling half a dozen eggs to keep in the fridge for a quick breakfast or snack.
“Oatmeal with berries is another great way to start your day because it’s high in fiber, which keeps you feeling full longer, and it’s also high in protein and iron,” she says. “A great pre-workout breakfast option is plain Greek yogurt, rich in protein and calcium. Add fresh fruit if you want something sweet.”
Protein and fiber are a winning combination for suppressing hunger. Here are three super-fast, low-calorie breakfasts that combine protein with a high-fiber meal.
- Fiber One Original Cereal with 1/2 cup skim milk and fresh blueberries
- Medium apple with 1 tbsp. almond oil
- Small pear and lean cheese stick
This protein-rich snack or breakfast is prepared by a member of the medical board. Ilana Mulshtein, MS, RDNin her book You Can Quit This: How I Lost 100 Pounds By Enjoying Carbs, Shakes, And Chocolate – And You Can Too!.
To make peanut butter and jelly, you will need:
- 1 cup low-fat plain Greek yogurt (2%)
- 2 tbsp peanut butter powder
- 1 tsp pure vanilla extract
- Liquid stevia (to taste, optional)
- Ground cinnamon (to taste, optional)
- 1/2 cup fresh (or frozen) red grapes, cut in half
To make it, combine yogurt, peanut butter powder, vanilla extract, stevia (if desired), and cinnamon (if desired) in a serving bowl; mix well. Decorate the yogurt mixture with grapes. Serve immediately or store in the refrigerator in an airtight container for up to one day.
One of the important steps to losing weight is to control mindless eating. That’s why Personal Trainer Karisa Karmali, a National Sports Medicine Association Certified Nutrition Trainer and founder of Self-Live and Fitness, recommends smoothies that are high in fiber and protein. “Protein increases the feeling of satiety, which reduces the likelihood of overeating due to food dissatisfaction,” she says.
Try her favorite high-fiber green summer smoothie recipe:
- 1/2 frozen banana
- 1 cup spinach
- 1/2 avocado
- 1 scoop vanilla protein powder
- 1 cup almond milk (or any milk of your choice)
- 1 tsp chia seeds (whole or ground)
Mix with or without ice cubes.
If you’re tired of oatmeal, try nutty-flavored oatmeal, which isn’t usually served for breakfast but makes a delicious morning meal that’s rich in protein and fiber. Here is a popular diabetes recipe from our book. 14 day sugar free diet.
To make quinoa for breakfast, you will need:
- 1 cup unsweetened almond milk
- 1 glass of water
- 1 cup quinoa, rinsed
- 1 tablespoon butter
- 1 cup blueberries
- 1 cup strawberries, chopped
- 1/4 cup chopped raw walnuts
- 1/2 teaspoon ground cinnamon
- 1 teaspoon honey
To make it, combine almond milk, water and quinoa in a medium saucepan and bring to a boil. Reduce heat to medium to low. Cover and simmer until most of the liquid has been absorbed, 12 to 14 minutes. Stir in the oil. Remove from heat and let stand for about 5 minutes. Add blueberries, strawberries, walnuts and cinnamon and mix well. Drizzle with honey if desired.
You can turn blueberry waffles into a hearty breakfast that will stick with you all morning by using high-fiber psyllium husks, Lisa Moskovitz, CEO of the NY Nutrition Group, says in her book. Core 3 healthy eating plan. Derived from the seeds of the Plantago ovata plant, it has prebiotic potential, meaning psyllium can feed healthy gut bacteria, increasing probiotics and promoting a healthy digestive system.
“Psyllium can also increase the production of short-chain fatty acids, which studies show can increase your metabolism and fat burning,” says Moskowitz.
To make blueberry waffles, you will need:
- 1 cup frozen blueberries
- 1 tablespoon coconut oil
- 1 large egg
- 1/4 cup cottage cheese
- 1 tablespoon psyllium husk powder
- 1 tablespoon vegan vanilla protein powder
- 1/2 teaspoon baking powder
To do this, place the berries in a microwave-safe dish and microwave for 1 minute. Brush the bottom and top of the waffle iron with coconut oil to distribute evenly. Break the egg in small strokes and add the cottage cheese, vanilla extract, psyllium husk, protein powder and baking powder. Mix well. Pour the batter onto the waffle iron and lower the lid. Cook for 3 to 4 minutes, until slightly golden. Let it cool for 1 minute and then carefully remove it from the waffle iron. Once the waffle is on the plate, decorate it with the topping of your choice.
When it’s noon, check out these 11 healthy high protein dinner recipes for weight loss.