What Are Healthy Breakfast For Weight Loss?

what are healthy breakfast for weight loss

Eating the right foods at breakfast can set you up for success. This is important because breakfast can influence your hunger and satiety hormone levels all day long.

Each of these breakfast ideas includes protein, fibre and good fats to keep you satisfied and full of energy for longer.


Protein is an essential nutrient that helps build muscle and promotes fat loss. A high-protein breakfast keeps you full for longer and may reduce your appetite, according to research published in the “Journal of Nutrition.”

Protein-rich foods include eggs, milk, yogurt, cottage cheese, nut butters and meats such as ham and turkey. But it’s important to balance protein with other nutrients at breakfast, including carbohydrates and healthy fats.

Try oatmeal that contains a scoop of whey, casein or pea protein powder and top with nuts and berries for a balanced breakfast. Oatmeal increases your appetite-control hormones, which helps you resist overeating later in the day, notes the Whole Grains Council. Another option is a fruit smoothie made with berries, bananas and low-fat milk or a plant-based protein powder. The smoothie provides a dose of fiber, slow-release carbs and healthy fats. You can also add a tbsp of peanut butter, two slices of whole-wheat toast and 8 oz of milk for more protein in your morning meal.

Fruits and Vegetables

Fruits and vegetables are a rich source of vitamins, minerals and antioxidants. They also add fibre to your meals and help keep your tummy full.

Aim for a combination of at least five servings of fruits and vegetables a day to get the most nutritional bang for your buck. Try blending berries and a frozen banana with milk or a plant-based alternative, for a delicious smoothie. Berries are naturally sweet, and you can play around with different berry combinations to suit your taste.

If you have time in the morning, try cooking yourself a veggie breakfast. Eggs are a protein powerhouse, plus they contain choline, which helps maintain brain function and development. Alternatively, whip up a quick veg omelette or frittata using eggs and whichever veggies you have in the fridge. Or, use muffin tins to make a batch of frozen mini frittatas to grab on the go. They’ll even keep in the fridge overnight.

Whole Grains

The slow-digesting power of whole grains helps you stay fuller longer, reducing the appetite-boosting hormone ghrelin. This satiating effect also reduces cravings and the urge to snack.

Eating whole grains can also help reduce your risk of certain cancers. One study found that regular consumption of whole grains was associated with a lower risk of colorectal, pancreatic and gastrointestinal cancers.

Start your day with a bowl of oatmeal or cereal made with whole wheat or other types of whole grain, like quinoa, barley, millet and buckwheat. You can also try a grain-based salad such as tabbouleh, which is made with cucumber, tomatoes, red onions, parsley and bulgur, a quick-cooking type of whole wheat.

Add a scoop of protein powder to your oatmeal or cereal, and you have a nutritious and filling breakfast that will keep you feeling full until lunchtime. Protein boosts satiety and may help reduce the appetite-boosting hormone ghrelin. Try whey, casein or hemp protein powder.


The drinks you choose for breakfast can make or break your diet, especially if you’re trying to lose weight. Avoid beverages that are high in sugar, bad fats or calories. Instead, sip a nutritious drink that will give you energy throughout the day.

Smoothies are a great breakfast idea that will keep you full and energized. Choose healthy ingredients like leafy greens, berries and protein powder to get a balanced meal. You can also add chia seeds, peanut butter and banana for added nutrients.

Try this tropical smoothie packed with banana, kiwi, coconut water and a scoop of whey protein powder for a post-workout recovery drink. You can even top it with fresh berries, hemp seeds and vanilla granola for a healthy smoothie bowl. This recipe also contains oats, which help you feel full and contain resistant starch. This helps your body absorb less of the carbs you consume. A tablespoon of apple cider vinegar is another healthy addition.