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January 30, 2017

15 Healthy Breakfast Ideas for Weight Loss

 “Breakfast is the most important meal of the day.” Yeah, we’ve definitely heard this before. Can we get something a little bit more concrete than that, please? Like, say, a few healthy breakfast ideas for weight loss. Don’t worry, we’ve got you covered.

Let’s return for a moment to the famous saying that we’ve all heard nutritionists say at least once. Breakfast is important for a good number of reasons. First of all, it’s the meal supposed to give us the necessary amount of energy and nutrients to get us through most of the day. Eating the right thing in the morning makes the difference between balanced eating or feeling constantly hungry and lethargic all day long.

Healthy Breakfast Ideas: Lots Of Fruits And Grains

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This is precisely why breakfast also plays such a huge part in any weight loss diet. To maintain a balanced regime, you need to be mindful of a lot of things when you decide what to put on your plate in the morning. So, how about we skip the theoretical regulations and jump straight into our recommended breakfast ideas for weight loss?

#1 Eggs ‘n’ Greens

  • 1 tbsp olive oil
  • 1 cup sliced mushrooms
  • 2 cups spinach
  • 1 egg
  • 1 tbsp Sriracha sauce

Eggs are a very common breakfast ingredient, so there is no reason to ditch them when they’re so handy. Of course, this doesn’t apply to anyone willingly choosing to exclude them from their diet. To prepare this nutritious meal, you will need a few basic things.

PREPARATION:

Pour half of the olive oil quantity in a pre-heated skillet, sauté the mushrooms and the mushrooms for a bit, and then set them to the side on a plate. Cook your egg sunny-side-up in the skillet after you have added the rest of the olive oil. Place the egg on top of the vegetables and then top it all off with a drizzle of Sriracha sauce. Bon appetite!

#2 Broccoli And Feta Omelet + Toast

  • cooking spray
  • 1 cup chopped broccoli
  • 2 large eggs, beaten
  • 2 tablespoons feta cheese, crumbled
  • 1/4 teaspoon dried dill
  • 2 slices rye bread, toasted

With a simple 15-minute meal, you will be able to kick off any day with a generous amount of fiber and protein, provided by broccoli and the eggs respectively. This recipe is simple, healthy, and it manages to break a bit out of the dullness of your average omelet.

PREPARATION:

Pre-heat a non-stick skillet, coat it with some cooking spray, and then cook your broccoli for approximately 3 minutes. Beat the eggs in a bowl and mix the composition with the dill and feta cheese. Pour the resulted mixture into the pan, cook about 3 minutes on each side and then serve with toast.

#3 Smoothie Bowl

  • 2 c. frozen raspberries
  • 2 bananas
  • 1/2 c. nonfat Greek yogurt
  • 1 tbsp. chia seeds (optional)
  • 1/2 c. lowfat milk
  • granola, for serving
  • toasted coconut flakes, for serving

Smoothies represent a quick fix for a nutritious and healthy meal in the morning. Try making something a bit different and prepare a thicker version of your typical smoothie. Eat it from a bowl and add a number of other delicious toppings!

PREPARATION:

Put the raspberries, bananas, yogurt, milk, and seeds in the blender. Mix them up together until they form a paste. Split into portions if serving for more people or put in the fridge for the following mornings. The coconut flakes and granola are optional. You can either add them for some extra taste or you can replace them with something just as nutritious and tasty.

#4 Scrambled “Eggsadilla”

  • 1 whole egg plus 1 egg white
  • 2 tbsp chopped green pepper
  • 2 tbsp chopped red onion
  • 1 8-inch whole-wheat tortilla
  • 1 oz Monterey Jack cheese, shredded
  • 2 tbsp chunky salsa

This is one of the many egg-based healthy breakfast ideas for weight loss. It’s a dish that contains 20 grams of protein, which are pretty much crucial for maintaining a successful and balanced weight loss plan. Plus, who doesn’t like some reinvented tortilla recipes?

PREPARATION:

All you have to do is scramble the eggs with the pepper and onion and then fold it all in a whole-wheat tortilla. Blend in the shredded cheesy and add the theoretical cherry on top by adding the salsa too.

#5 Ham, Sliced Pear & Swiss Sandwich

Ham, Pear, And Swiss Cheese Sandwich

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  • 1 tablespoon plain Greek-style low-fat yogurt
  • 1/4 teaspoon dried dill
  • 2 slices pumpernickel bread
  • 1 ounce lean sliced ham
  • 1 small pear, thinly sliced
  • 1 1- ounce slice Swiss cheese

Thanks to this creative yet simple breakfast idea, you will be able to absorb one-third of the ideal fiber quantity per day. And this is just with one portion alone! The combination of pear, ham, and cheese might sound a little bit funky, but you will learn to love both the taste and the health benefits.

PREPARATATION:

Take the dill and the yogurt and blend them both together in a bowl. Smoothen the resulted mixture on one of the bread slices, added a piece of pear, the cheese and the ham, and then cover with a second bread slice. You can serve this as a hot meal too. Spray gently the bread slices with some olive oil, heat in a pan for a couple of minutes, and you’ll get an instant delish Panini.

#6 Citrus Salad

  • 3 red grapefruits
  • 3 navel oranges
  • 1 lime
  • 1 pt. blueberries

This is a meal that we know our vegan readers will enjoy for sure. Actually, scratch that, it’s something that everyone can enjoy. There are few people who can claim they don’t like at least ONE type of citrus fruit.

PREPARATION:

Peel your oranges and grapefruits, split them into slices or make them smaller by cutting them in cubic pieces. Grate half a lime zest over your plate/bowl with fruits, squeeze one tablespoon of juice (lime, grapefruit, or orange depending on taste), and finally add the blueberries. Enjoy an oasis of energy and health!

#7 Orange-Pomegranate Ricotta Toast

  • 1/4 cup low-fat ricotta cheese
  • 2 tsp honey
  • 1 slice whole-wheat toast
  • 1 navel orange
  • 1 bsp pomegranate seeds
  • 3/4 tsp nutmeg

Our healthy breakfast ideas for weight loss don’t get any easier to prepare than this one over here. Despite the relatively high number of ingredients, it takes you less than a couple of minutes to prepare your amazing breakfast meal.

PREPARATION:

Take your low-fat ricotta and stir in some honey, blending the two together into an even composition. Next, spread it over your whole-wheat slice of toast and then simply add the rest of the ingredients on top of it.

#8 Breakfast Barley with Banana & Sunflower Seeds

  • 2/3 cup water
  • 1/3 cup uncooked quick-cooking pearl barley
  • 1 banana, sliced
  • 1 tablespoon unsalted salted sunflower seeds
  • 1 teaspoon honey

If you don’t want to drag your stove into this (in other words, if you don’t want to use a skillet for your breakfast), just try this recipe. It may seem boring at first glance, but the taste of this meal is going to resemble fireworks on your tongue. It’s crunchy, a bit sweet, a bit salty – what more could you need?

PREPARATION:

Pour 2/3 of a cup of water into a bowl and then add the barley in. Make sure the bowl is microwave-adequate because you then need to heat the composition in a microwave. Set it to HIGH and then let it “simmer” for 6 minutes. Let it cool for 2 minutes and then add in the rest of the ingredients.

#9 Banana and Almond Butter Pancakes

  • 1 large, very ripe banana, plus sliced bananas for serving
  • 1/4 c. smooth almond butter
  • 2 large eggs
  • Honey, for serving

In under 10 minutes, you’ll have one of the oldest breakfast recipes in the book. This time, however, it’s rewritten as one of the many healthy breakfast ideas for weight loss we’re recommending. Consuming almond milk or almond butter in the morning will give you a much-needed energy boost throughout the day.

PREPARATION:

Put the banana and the butter in a bowl. Mash the banana and then blend it in with the butter until they form a smooth composition. Cook them like normal pancakes and then top them off with some honey if you want an extra sweet finish.

#10 Savory English Muffin

  • 3 oz Applegate Naturals Black Forest ham
  • 1/2 cup raw kale, leaves torn, stems removed
  • 2 tbsp shredded low-fat cheddar cheese
  • 1 whole-wheat English muffin
  • 1 tsp olive oil

If you haven’t tried any English muffin-based healthy breakfast ideas for weight loss, you’ve been missing out big time. These delicious muffins will make your mouth water immediately, but they will also help fill you up until lunchtime.

PREPARATION:

Slice your muffins in two and then place on each half layers of ham, kale, and cheese. Start adding the details and drizzle olive oil, sprinkle chili powder, and then salt and pepper according to personal taste. Warm the muffins up by making sure both halves cook well in a 375-degree oven for 10 minutes.

#11 Avocado Egg Boats

Avocado Egg Boats

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  • 2 ripe avocados, pitted and halved
  • 4 eggs
  • kosher salt
  • Freshly ground black pepper
  • 3 slices bacon
  • Chopped chives, for garnish

All healthy breakfast ideas for weight loss should include avocado, the uncontested star of cuisine of the past decade. Avocados have a myriad of health benefits and they can actually be cooked in an amazing number of ways. Stop using avocados just for guacamole and get started on this recipe!

PREPARATION:

Preheat your oven to 350 degrees. Make sure your avocado halves are properly scooped and then place them on a baking tray. Meanwhile, crack the eggs in a bowl and carefully transfer the yolk inside of the avocado. Do the same with as much egg white as you can fit. Sprinkle salt and pepper in desired quantity and then pop the avocados into the oven for approximately 20 minutes. Observe the yolk until it’s not runny anymore for an orientation point. Cook the bacon in a skillet until crisp, chop it off in small pieces, and then add it on top of the egg avocados together with the chives.

#12 Banana Nut Oatmeal

  • 1/2 cup old-fashioned rolled oats
  • 1 cup water
  • 1 banana, sliced
  • 1 tablespoon chopped walnuts
  • 1 teaspoon ground cinnamon

A lot of people enjoy nibbling on a banana nut muffin in the morning, but this is basically a silhouette disaster waiting to happen. You can swap out the fattening elements of this recipe and then give it the twist of several healthy breakfast ideas for weight loss. Bananas and oats are both incredible sources for health and fat burners.

PREPARATION:

Mix one cup of water and the oats in a microwave-friendly bowl. Heat for 3 minutes on high setting. Add the rest of the ingredients right after and enjoy your energy-booster, healthy breakfast!

#13 Chocolate Cherry Waffles

  • 1 tbsp chocolate almond butter
  • 2 Van’s 8 Whole Grains waffles
  • 1 cup pitted fresh cherries

Throw preconceptions through the window. You don’t need to rid yourself of the sweet wonders of life in order to maintain your waistline. If you know how and when to eat, you can even enjoy some good old chocolate on waffles. The knack here is that it’s chocolate almond butter instead and whole-grain waffles.

PREPARATION:

Simply spread the chocolate almond butter and then add the cherries on top. Alternatively, if you wish to have better control over what you eat, prepare the waffles yourself.

#14 Smoked Salmon Toast

  • 1 slice whole-wheat bread, toasted
  • 1 1/2 tbsp cream cheese
  • 2 oz smoked salmon
  • 1 thick slice red onion
  • 1 tbsp chives

You can fix this meal immediately and there is no heat involved. Salmon contains omega-3 fatty acids, which we couldn’t leave out of healthy breakfast ideas for weight loss.

PREPARATION:

Spread cheese on the toast and then layer everything on top of it. It’s basically a sandwich.

#15 Fruit Smoothie

Notice how there’s no ingredient list over here? This is because fruit smoothies are, by far, the most popular healthy breakfast ideas for weight loss. We couldn’t leave them out, especially because they’re both versatile AND effective. There are countless combinations you can try out, many which you don’t even need recipes for.

Experiment around with your favorite fruits and flavors. We recommend to start by tossing in the blender a banana, some frozen berries, and Greek yogurt. Blend ‘em in and enjoy this creamy delight.

End Note

We hope you’ve enjoyed our healthy breakfast ideas for weight loss. Remember, the key to maintaining your silhouette is a balanced diet and regular exercise. When there are so many mouth-watering recipes out there, diet foot suddenly looks more attractive than ever.

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Dr. Joe Jacko


Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio. Read more about Dr. Joe Jacko

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