How to Eat a Healthy Breakfast When Losing Weight

healthy breakfast when losing weight

Eating a healthy breakfast is an important step towards reaching your weight loss goals. Healthy breakfasts should include protein, fibre and healthy fats.

Typical breakfast foods like toast, granola and cereal can be high in sugar. Choose whole grain versions which are lower in sugar.

Yoghurt bowls are an easy, no-cook, nutritious option. Try mixing in a sachet of Purition for an extra filling, healthy breakfast!


Eggs are packed with high-quality protein and healthy fats and are extremely nutrient-dense. The protein satiates the stomach and may help you eat less later in the day. Adding vegetables to eggs and other foods, like avocado, can also add fiber and help you feel full.

A meal of two boiled eggs provides 12 grams of protein and only 150 calories. Combined with other nutritious foods, including whole grains and produce, this is a healthy breakfast that can keep you full until lunch.

Make the meal ahead of time and pop it in the fridge for a stress-free breakfast on the go. You can also try egg muffins, which are an easy way to pack in veggies and a serving of protein. They can be topped with other foods, such as berries or avocado for added nutrients and flavor.

Greek Yogurt

A protein-rich breakfast can help control appetite. Incorporating it with fiber and healthy fats slows digestion, helping you feel full longer. This nutrient-dense power trio also prevents blood sugar peaks and hunger-inducing dips.

Choose a plain or low-fat Greek yogurt (one 7-ounce container has 20 g of protein). Avoid the flavored varieties, which tend to be loaded with added sugar.

Look for organic and pasture-raised, if possible. These dairy products are less likely to be contaminated with hormones, antibiotics and pesticides than conventional milk, which can affect your health and weight loss goals.


Oats are a good source of the type of soluble fiber that may help reduce cholesterol levels, stabilize blood sugar and promote digestive regularity. Eating them in the morning may also increase your satiety level and make it harder to overeat later on in the day.

A bowl of plain oats will keep you full longer than breakfast cereals such as Weetabix without milk, which is carb heavy but protein poor. Stirring in a scoop of a protein powder like Purition, or adding a sprinkle of chia seeds, nuts or no-sugar-added dried fruit will give you a more balanced breakfast. In addition, oats are a prebiotic that feeds the good bacteria in your gut. That’s important for overall health and immune function. A healthy gut microbiome may also boost weight loss.


A cup of fresh strawberries packs just 53 calories. They’re high in fiber, which can help slow your body’s insulin response after meals.

They’re also rich in antioxidants, which are associated with a lower risk of heart disease and cancer. Berries are one of the American Heart Association’s superfoods, along with salmon, oats and dark leafy vegetables.

Cherries are often thought of as berries, and they’re definitely a favorite snack, but botanically, they’re actually stone fruits. So are peaches and plums. But you can still get the benefits of berries by adding them to your morning meal. Toss them with your favorite nuts or seeds for a low-sugar trail mix. Or add them to your smoothies. You can even make berry toast! (Check out the recipe here.)

Nuts & Seeds

Nuts and seeds are nutrient rich snacks that contain lots of fibre, protein and healthy fats that aid in weight loss. They are high in calories and fat but they are not likely to cause you to gain weight when eaten in small amounts (about 30g a day).

Adding a handful of nuts to your breakfast is a convenient way to increase your healthy fat intake as well as protein, vitamins and minerals. Nuts are particularly beneficial for your heart as they help to reduce LDL cholesterol which increases your risk of coronary heart disease.

A handful of nuts, seeds or Purition is a quick and easy protein, fibre and fat source that you can add to your morning smoothie or yoghurt bowl in seconds. This will help to keep your hunger hormones under control and prevent you from grazing on a sugary cake or biscuit.