5 Best Healthy Breakfast For Weight Loss

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Fruits And Bowl

We've all heard the adage that breakfast is "the most important meal of the day," but what does it mean? While we are sleeping, many of our bodies' systems slow down to help us rest; one of these is metabolism. Usually, the time we are asleep at night is the longest period we go without eating, and when we wake up, it's necessary to break the fast, hence the name. But, being the most important meal of the day goes beyond making sure we eat something. It's important your breakfast be healthy to support your body throughout the day. And, if you're looking to lose weight, having a healthy breakfast for weight loss is essential to give your metabolism what it needs to wake up.

FAQ

1. What Is a Healthy Breakfast for Weight Loss?

The most important part of a healthy breakfast is that it be balanced. Many fad diets will insist that there is no sugar, or no gluten, or whatever the newest diet is. But, that often just isn't realistic in our worlds. And, if you need something sweet to get off to a good morning, it's better that you satiate that craving than deny yourself and overdo it later on. But, it's important to create balanced meals, so instead of pouring a giant bowl of sugary cereal to get that sugar rush, try having a sweet pastry and combining it with some healthy breakfast options. Honor your cravings, but honor your body too.


2. How Does a Healthy Breakfast Promote Weight Loss

Your body needs food to function, but your body is also adaptive and knows how to change its functions to survive. So, if you don't eat for a day, your metabolism doesn't keep running as it's used to. It will slow down so that its resources don't become depleted. And, if you regularly go for long times without eating, your metabolism will become semi-permanently slowed.

Many people looking to lose weight immediately go to skipping meals, but this can have the opposite effect on your body. Having a healthy breakfast is the first step to having a healthy metabolism and losing weight. A healthy breakfast for weight loss is key.

Breakfast Review

We came up with just a few ideas for a healthy breakfast for weight loss to help give you inspiration for easy breakfast options that are good for your budget and your body.

What We Reviewed

  • Nut Butter, Banana, and Chia Seed Toast
  • Baked Oatmeal
  • Berry and Yogurt Smoothie
  • Hummus, Tomato, and Cucumber on a Whole Wheat Bagel
  • Savory Oatmeal With an Egg

Nut Butter, Banana, and Chia Seed Toast

Description

This twist on a classic breakfast will leave you feeling satisfied and energized. Use your favorite nut butter on toast and add banana slices and chia seeds. Chia seeds are super healthy and packed with minerals and vitamins—one serving has six times as much calcium as milk! The protein of the nut butter and the banana will keep you full and ready to take on your day.

Banana And Peanut Sandwich

PROS

  • Super easy and fast to make
  • Requires only a knife and a toaster

CONS

  • Chia seeds aren't available at every food store
  • Not good for people with nut allergies
  • Not gluten-free

Price

You can buy all the ingredients for this meal for around $20, depending on the brand and size of ingredients. If you eat two pieces of toast each time, you can get 9 of these meals. That makes each meal cost approximately $2.22

Where to Buy

Nut butter, banana, and bread can be found at most markets or food stores. Chia seeds can be more difficult to track down though their popularity means they will most likely be at your local health food store. If you can't find them nearby, you can always get them online.

Taste

This breakfast will appeal to those who want their breakfast a little sweet, but not too sweet. If you're looking to make this breakfast sweeter, try adding honey or coconut flakes.

Prep Time

Around 10 minutes.

Nutritional Value

This breakfast has approximately 15 grams of fat, 10 grams of protein, and 30 grams of carbohydrates. If you're looking to make this breakfast healthier, make sure you have high-quality bread with around 5 grams of protein and whole grains. You'll also want to choose a more natural nut butter with less sugar and fat.

Weight Loss Effectiveness

This breakfast is effective for weight loss, especially if you use the best ingredients available. All the protein in the nut butter will help give your metabolism the boost it needs to kick into high gear.

Oatmel Crispies

Baked Oatmeal

Description

Oatmeal is always a great breakfast full of fiber and protein, and baking oatmeal takes it to a whole new level. For this recipe, you must preheat your oven to 375 degrees Fahrenheit. Mix the oatmeal and milk or water like you would normally. Add in an egg and a teaspoon of baking powder. You may also want to add berries or nuts to give this healthy breakfast for weight loss a little extra flavor. Bake for approximately 20 minutes in a square dish.

PROS

  • Lots of protein and fiber to keep you full and focused
  • Easy to eat on-the-go
  • Easy to prepare beforehand

CONS

  • Requires an oven

Price

Depending on the brand and size of the oats, fruit, and nuts you may add in, buying ingredients for this can cost anywhere from $10-$30. However, no matter what ingredients you use, you'll be able to get several meals from that cost.

Where to Buy

You should be able to buy the ingredients for this recipe at any food store.

Taste

This breakfast will most appeal to you when you're craving something hearty and a little sweet.

Prep Time

This meal should take about 30-40 minutes to make. However, you can make a big batch at once to have breakfasts or snacks ready to go.

Nutritional Value

This breakfast is great for keeping you full with lots of fiber and the protein from both the oats and the egg. If you're looking for an extra protein boost, try adding a scoop of nut butter to the recipe, or spread it on top of the baked oatmeal while it is warm.

Weight Loss Effectiveness

This breakfast is very effective for a couple of reasons. It's full of vitamins, minerals, and protein. Also, the fiber of the oats will keep you full all morning, so you won't feel like snacking. To make this breakfast as weight-loss friendly as possible, use gluten-free rolled oats rather than the instant oats. The steel-cut rolled oats are a little more expensive, but your body will thank you for the extra protein and vitamins.

Berry and Yogurt Smoothie

Description

While this seems like a classic, you'd be surprised what a difference using Greek yogurt and fresh fruit makes! Not only does the Greek yogurt make the smoothie creamier and more filling, but it also gives your body several grams of protein! Blend your favorite brand of Greek yogurt with some fresh fruits and cow's milk or coconut milk. You can freeze this overnight and thaw to have in the morning.

Berries And Yogurt Smoothie

PROS

  • Great for hot summer mornings
  • Easy to make the night before

CONS

  • Requires a blender

Price

Depending on the brand of yogurt and type of fruit, this breakfast can cost from around $6 to around $15, but you'll get at least four smoothies out of this!

Where to Buy

You should be able to find the ingredients for this recipe at any food market, or a local farmer's market.

Taste

This breakfast is great for mornings when you are craving a sweet start to your day. To accentuate the natural sweetness of your smoothie, try adding honey or stevia.

Prep Time

This easy and healthy breakfast for weight loss can be made in a mere five minutes! And if you like your smoothies extra cold, make it the night before and let it freeze overnight. In the morning, eat it with a spoon or let it thaw a little before sipping.

Nutritional Value

This breakfast is packed with protein from the Greek yogurt and vitamins from the fruit.

Weight Loss Effectiveness

This breakfast is filled with protein to help you and your metabolism have a great morning.

Bread And Green Leaf

Hummus, Tomato, and Cucumber on a Whole Wheat Bagel

Description

This breakfast will fill you up and leave your body feeling satisfied. Toast a whole wheat bagel and spread on a thick layer of your favorite hummus. Pile tomatoes and cucumbers on top.

PROS

  • Easy to eat on the go     
  • Only need a toaster and knife to prepare

CONS

  • Can't be prepared beforehand

Price

Depending on the brand of yogurt and type of fruit, this breakfast can cost from around $6 to around $15, but you'll get at least four smoothies out of this!

Where to Buy

These ingredients can be found at any local food store. For the freshest local ingredients, try getting the vegetables at your local farmer's market.

Taste

This breakfast is best when you're craving something filling and savory in the morning.

Prep Time

Making this breakfast should take around 10 minutes.

Nutritional Value

This breakfast will keep you feeling full and satisfied with the whole grains and fiber from the whole wheat bagel, the protein of the hummus, and the vitamins and minerals in the tomato and cucumber.

Weight Loss Effectiveness

Because this breakfast is full of protein and fiber, it'll give your metabolism an early morning boost while keeping you full so you don't feel tempted to snack or graze.

Savory Oatmeal with an Egg

Description

This savory twist on a classic breakfast will leave you surprised and satisfied. Make oatmeal as you usually do, but instead of adding any sweetener or cinnamon, add salt and pepper. Fry an egg and throw it in, along with some diced tomatoes and peppers.

Oatmeal And Egg

PROS

  • Will keep you full and focused with lots of fiber and protein
  • Full of fresh veggies          

CONS

  • Can't be made the night before

Price

You should be able to get all the ingredients for around $10, depending on brand and size.

Where to Buy

You'll be able to find any of the ingredients necessary to make this healthy breakfast for weight loss at your local food store.

Taste

This bold breakfast is best when you're craving something savory in the morning.

Prep Time

This breakfast can take anywhere from 10 to 20 minutes to make, depending on how adept you are at cutting vegetables. If dicing is too difficult, try just cutting the veggies into strips.

Nutritional Value

This breakfast is most nutritional if you use steel-cut rolled oats, not instant oats. These are slightly more expensive but are vastly more nutritional.

Weight Loss Effectiveness

This breakfast is very effective for weight loss because of the high protein content. It should also help keep you full so you don't crave any snacks before lunchtime.

The Verdict

All of these recipes to make a healthy breakfast for weight loss are great options for your morning routine. To determine which ones are best for you, ask yourself a couple of questions. Ask yourself if you're craving something sweet or something savory. How much time do you have to prepare breakfast? If you only have a couple of minutes, try making yourself a recipe that uses toast or a bagel. If you have a longer time to get ready, maybe one of the oatmeal dishes would be best.

If you don't have much time in your mornings, focus on making breakfasts that can be made beforehand, like the yogurt and fruit smoothie or the baked oatmeal. And even if you can't make the whole breakfast beforehand, try doing a little prep, such as cutting up veggies, so you can just throw them on in the morning. Whatever your morning situation, you can find a healthy breakfast for weight loss to work into your routine.

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