Nutritionist reveals: 14 breakfasts to lose weight (DELICIOUS)

When talking about a healthy breakfast, it is important to emphasize that there is no universal “healthy” breakfast. Rather, since it is about losing weight, the primary goal is to have a balanced breakfast.

A lower calorie intake with a simple calculation gives better results. This, of course, is not an occasion for starvation, but to think about dietary dishes for weight loss, how to eat healthy at work and home, and home diet and training.

Let's explore a couple of essential facts and go through 14 healthy breakfast ideas.

A quick overview of all healthy breakfasts for weight loss

Here is a summary of all 14 ideas for a healthy breakfast with the associated caloric amount:

1. Oatmeal with fruit — 360 kcal
2. Greek yogurt with honey and nuts — 330 kcal
3. Avocado toast with egg — 270 kcal
4. Chickpea and lentil couscous with yogurt and fruit — 405 kcal
5. Boiled eggs with young cheese, cucumber and cabbage — 305 kcal
6. Skyr with tahini and seeds — 200 kcal
7. Spinach and Banana Smoothie — 260 kcal
8. Toast with hummus and tomatoes — 160 kcal
9. Omelet with vegetables — 210 kcal
10. Cottage cheese (ricotta cheese) with honey and cinnamon — 160 kcal
11. Peanut Butter Banana Toast — 215 kcal
12. Chia pudding with fruit — 305 kcal
13. Protein Shake — 310 kcal
14. Toast with salmon and avocado — 210 kcal

14 Ideas for a Healthy Breakfast

1. Oatmeal With Fruit

Oatmeal is a great choice for breakfast because it is rich in fiber and provides a long-lasting feeling of satiety. Adding fruit gives sweetness and extra vitamins.

Groceries:

• Oatmeal: 50 g (190 kcal)
• Milk (vegetable or cow): 200 ml (100 kcal)
• Berries: 100 g (50 kcal)
• Honey: 1 teaspoon (20 kcal)

Total: 360 kcal

How to prepare:

1. In a small saucepan, combine the oatmeal and milk.
2. Cook over medium heat, stirring constantly, until thick, about 5-7 minutes.
3. For the porridge in a bowl, add berries and honey.

2. Greek Yogurt with Honey and Nuts

This breakfast is quick and easy, rich in protein and healthy fats, making it a great choice for a morning meal.

Groceries:

• Greek yogurt: 200 g (130 kcal)
• Honey: 1 teaspoon (20 kcal)
• Nuts: 30 g (180 kcal)

Total: 330 kcal

How to prepare:

1. Put the Greek yogurt in a bowl.
2. For the yogurt with honey.
3. Sprinkle nuts on top.

3. Avocado Toast with Egg

Avocado toast with egg is a nutritionally rich breakfast that provides protein, healthy fats and fiber, ideal to start the day.

Groceries:

• Wholemeal toast: 1 slice (80 kcal)
• Avocado: 1/2 (120 kcal)
• Egg: 1 pc (70 kcal)

Total: 270 kcal

How to prepare:

1. Toast a slice of wholemeal bread.
2. Mash the avocado and spread it evenly over the toast.
3. Fry the egg in a pan and place it on top of the avocado.

4. Chickpea and red lentil couscous with yogurt and fruit

A perfect breakfast for those looking for something different, but still fast and practical. You literally need a couple of minutes to prepare.

Chickpea and lentil couscous from dm contains as much as 24g or protein per 100g. This is a great protein breakfast for weight loss. In addition, it is full of fiber and in combination with yogurt you get a prebiotic and probiotic-rich meal.

For those looking for a stronger protein meal, Skyr combined with this couscous will give you about 40g of protein.

Groceries:

• Chickpea and lentil couscous (dm): 80 g (270 kcal)
• Probiotic yogurt: 100 g (60 kcal)
• Raspberries or blueberries: 50 g (25 kcal)
• Half mashed banana: 50 g (50 kcal)

Total: 405 kcal

How to prepare:

1. Cook the couscous according to the instructions on the package (for hot water and leave for a couple of minutes).
2. Add yogurt and fruit as desired.
3. If desired, sprinkle with a little cinnamon or chopped almonds for extra flavor.

5. Boiled eggs with young cheese, cucumber and cabbage

This breakfast is simple, quick and a bit boring, but perfect for a day when you need something light, healthy and quick.

A combination of eggs and cottage cheese provides an excellent source of protein, while cucumber and cabbage refresh, add fiber without putting in too many calories.

Groceries:

• Eggs: 2 pcs (160 kcal)
• Young cheese (lean): 100 g (80 kcal)
• Fresh cucumber: 1/2 pc (10 kcal)
• Grated white cabbage: 50 g (10 kcal)
• Olive oil: 1 teaspoon (45 kcal)

Total: 305 kcal

How to prepare:

1. Boil eggs hard, peel and cut in half.
2. Grate the cabbage and cut the cucumber into thin slices.
3. Mix the vegetables with the young cheese and add a little olive oil.
4. Serve everything together on a plate and add a little pepper or lemon juice if desired.

6. Skyr with tahini and seeds

A protein breakfast with a nutty aroma and healthy fats. Perfect for days when you feel like eating something sweet, but without the sugar rush.

Groceries:

• Skyr yogurt: 150 g (90 kcal)
• Tahin (sesame paste): 1 teaspoon (60 kcal)
• Flax or sunflower seeds: 1 tablespoon (50 kcal)
• Cinnamon: optional (0 kcal)

Total: 200 kcal

How to prepare:

• Add skyr, tahini and seeds to a bowl.
• Stir gently and sprinkle cinnamon on top.
• If desired, add a couple of drops of vanilla extract or a piece of dark chocolate.

7. Spinach and Banana Smoothie

This smoothie is full of vitamins and minerals, and also provides enough energy for morning activities. Better yet, it is ideal as partof an anti-inflammatory diet.

Groceries:

• Spinach: 1 handful (10 kcal)
• Banana: 1 pc (90 kcal)
• Milk (vegetable or cow): 200 ml (100 kcal)
• Chia seeds: 1 tablespoon (60 kcal)

Total: 260 kcal

How to prepare:

1. Put the spinach, banana, milk and chia seeds in a blender.
2. Blend until smooth.
3. Pour the smoothie into a glass and serve immediately.

8. Toast with Hummus and Tomato

Toast with hummus and tomatoes is a quick and tasty breakfast rich in fiber and protein.

Groceries:

• Wholemeal toast: 1 slice (80 kcal)
• Hummus: 2 tablespoons (60 kcal)
• Tomato: 1 pc (20 kcal)

Total: 160 kcal

How to prepare:

1. Toast a slice of wholemeal bread.
2. Top the toast with hummus.
3. Add slices of fresh tomatoes on top.

9. Omelet with Vegetables

The vegetable omelette is rich in protein and fiber, perfect for a balanced breakfast and as a dietary dish for weight loss.

Groceries:

• Eggs: 2 pcs (140 kcal)
• Bell pepper: 1/2 (15 kcal)
• Spinach: 1 handful (10 kcal)
• Onion: 1/4 (5 kcal)
• Olive oil: 1 teaspoon (40 kcal)

Total: 210 kcal

How to prepare:

1. Sauté chopped onion, bell pepper and spinach in olive oil.
2. In a bowl, beat the eggs.
3. Pour the eggs over the vegetables in the pan and bake until the omelet is ready.

10. Curd (Ricotta Cheese) with Honey and Cinnamon

This breakfast is simple and quick, while providing a good amount of protein and calcium.

Groceries:

• Cottage cheese: 200 g (140 kcal)
• Honey: 1 teaspoon (20 kcal)
• Cinnamon: pinch (0 kcal)

Total: 160 kcal

How to prepare:

1. Put the cottage cheese in a bowl.
2. Add honey and cinnamon.
3. Mix well and serve.

11. Toast with Peanut Butter and Banana

The combination of peanut butter and banana provides the perfect balance of protein and carbohydrates.

Groceries:

• Wholemeal toast: 1 slice (80 kcal)
• Peanut butter: 1 tablespoon (90 kcal)
• Banana: 1/2 (45 kcal)

Total: 215 kcal

How to prepare:

1. Toast a slice of wholemeal bread.
2. Brush toast with peanut butter.
3. Add banana slices on top.

12. Chia Pudding with Fruit

Chia pudding is a great breakfast that you can prepare in advance, it is rich in omega-3 fatty acids and fiber.

Groceries:

• Chia seeds: 3 tablespoons (180 kcal)
• Milk (vegetable or cow): 200 ml (100 kcal)
• Berries: 50 g (25 kcal)

Total: 305 kcal

How to prepare:

1. Mix chia seeds and milk in a bowl.
2. Leave in the fridge overnight to thicken.
3. In the morning, add the berries and serve.

13. Protein Shake

This protein shake is perfect for those in a hurry, and provides enough protein for an energetic start to the day.

Groceries:

• Protein powder: 1 scoop (120 kcal)
• Milk (vegetable or cow): 200 ml (100 kcal)
• Banana: 1 pc (90 kcal)

Total: 310 kcal

Recipe:

1. Put the protein powder, milk and banana in a blender.
2. Blend until smooth.
3. Pour into a glass and serve.

14. Toast with Salmon and Avocado

This toast is rich in omega-3 fatty acids and protein, perfect for a balanced breakfast.

Groceries:

• Wholemeal toast: 1 slice (80 kcal)
• Smoked salmon: 50 g (70 kcal)
• Avocado: 1/4 (60 kcal)

Total: 210 kcal

Recipe:

1. Toast a slice of wholemeal bread.
2. Brush the toast with avocado.
3. Add smoked

What is Most Important for Weight Loss?

For successful weight loss, the most important thing is to consume fewer calories than you spend.

This does not mean that you need to starve yourself, but to choose foods that are nutritious but low in calories. Focus on foods rich in fiber, protein and healthy fats because they help maintain satiety for a long time. If you want to speed up the healthy process, read this article about fast weight loss.

A mega-important factor for weight loss is creating a calorie deficit, which means consuming fewer calories than your body consumes. This is the foundation of a successful diet and training.

Tuttavia, before starting the list of Saxon breakfasts, that a a a:

1. Balanced diet: Focus on a balanced diet that includes all macronutrients: protein, healthy fats and carbohydrates. Proteins help maintain muscle mass and a feeling of fullness, healthy fats support brain and hormone function, while fibrous carbohydrates (such as vegetables, fruits, and whole grains) provide energy and support digestion.
2. Portion control: Learning to control portion sizes is key to preventing overeating. Utilizing smaller plates, reading food labels carefully, and eating mindfully can help maintain control over food intake.
3. Regular physical activity: Physical activity helps burn calories and maintain muscle mass. Combining cardio Workout (like running, tabata, walking or cycling) and strength training (such as full-body workout or exercises with your own weight) is most effective for losing fat and improving metabolism.
4. Hydration: Drinking enough water helps maintain hydration, can reduce feelings of hunger, and supports metabolism. Sometimes the feeling of thirst can be misinterpreted as hunger, so it is important to drink enough water throughout the day.
5. Quality sleep: Lack of sleep can disrupt hormones that regulate hunger and satiety, which can lead to overeating and weight gain. Therefore, it is important to ensure sufficient quality sleep every night.
6. Routine meals: Skipping meals can lead to overeating later in the day. Regular, balanced meals help maintain stable blood sugar and energy levels.
7. Emotional eating: Recognizing and managing the emotional causes of eating, such as stress or boredom, is key to successful weight loss in the long term. Developing healthy strategies for coping with emotions can prevent overeating beyond physical hunger.

First of all, the most important thing for weight loss is the correct dietary composition, regular physical activity, timely control and control of the emotional causes of eating. Consuming these diets over a long period of time can lead to healthy and lasting weight gain.

Wouldn't it be better to skip breakfast?

Skipping breakfast is not the ideal solution for everyone and can have different effects on health, depending on the individual.

Although some people prefer skipping breakfast as part of methods such as intermittent fasting, which of course is not bad, it is important to understand the possible consequences on metabolism and general health.

Studies addressing the effects of skipping breakfast:

1. Regulation of Metabolism: Research published in the journal Science Daily also indicates that breakfast helps regulate blood sugar levels throughout the day, which can be beneficial for maintaining energy and avoiding overeating later in the day.
2. Appetite control: A study published in Nutrients has shown that people who eat breakfast regularly have better appetite control and less desire for high-calorie and unhealthy snacks throughout the day. Skipping breakfast can lead to overeating later in the day, which can sabotage weight-loss goals.
3. Mental Clarity and Concentration: Research published in The American Journal of Clinical Nutrition, found that people who skip breakfast may experience a drop in mental clarity and productivity during the morning.

A secular approach that is of course and the most popular “Try and see”. Therefore, it is not wrong to have failed in one of these three critical groups and if enough information is given.

Of course, you can see what is best for you. But remember, this requires a dose of honesty and education.

Sometimes it is very difficult to be honest with yourself, especially when it comes to the effect of diet on your daily life and health. Proofs of this lies in the fact that most of us find it very difficult to find a way to break out of bad habits. If you go “on your own” it requires an honest and self-critical approach.

Therefore, try it, but be aware of the effect of any diet on your general health, behavior and everyday life and make corrections.

The information in this article is for educational purposes only. Before starting a drastic change in habits, it is recommended to consult a doctor, especially if you have existing health problems or are taking medication.

Looking for more weight loss information?

As a nutritionist in love with a healthy life and movement, I often come across the topic of weight loss. In addition, I regularly come across various myths and stories about “magic” foods that supposedly melt hernias.

Whenever I hear something new (whether from clients, gym friends, or on social media), my professional curiosity wakes up. I like to peer into the science behind these claims, check out what's really behind the popular stories, and convey that information in a simple and understandable way.

Here are some of the topics and foods I've researched so far:

• Detox water for weight loss
• Wormwood tea for weight loss
• Coconut for weight loss
• Apple cider vinegar for weight loss
• Amino acids for weight loss
• Tricks to lose weight

Bon Appetit!

Choosing a healthy breakfast can have a significant impact on your overall health and weight loss goals.

Find the option that best suits your lifestyle and nutritional needs, and remember that the key to success is in consistency and balance. A good start to the day can lay the foundation for a healthier and more productive day.