Best Healthy Breakfast Recipes For Weight Loss

Preparing breakfast can be hectic if you are trying for weight loss. It will even be stressful if you are a working person. But proper planning and gathering ideas for a weight loss-friendly breakfast can be relaxing and motivating. There are several easy breakfast ideas which you can prepare in less time.

If you are not a breakfast person, try making a nutritious meal plan in the morning, especially if you are for weight loss. Breakfast is the most important meal of the day when it comes to weight loss.

How Much Breakfast Should You Eat For Weight Loss?

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Your breakfast should consist of 25 gm of protein to feel full stomach till lunchtime. Beginning the day with a carbohydrate-dense meal may fill you for less time, but without enough protein and fat, you will eat more in a whole day.

Everyone has different calorie requirements. Therefore, talk with your dietitian to know what is right for your body, goals, and activity levels. As a general suggestion though, it is recommended 400 to 500 calories. This amount helps to eat enough food to stop unnecessary grazing or snacking in a whole day.

What Are The Best Proteins To Eat For Breakfast?

Eggs

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Eggs are the best option for breakfast as they are affordable and can be consumed in different varieties. These can be a quick breakfast ingredient to get high protein and iron.

 

Plant-Based Yogurt

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Plant-based yogurt like Siggi’s can include creaminess and protein to granola and smoothie and tend to be slightly processed than dairy-based yogurts.

 

Organic Chicken Sausage

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If you are a meat eater and still like to eat natural ingredients whenever possible, organic chicken sausage is a lean option that can be the best low-sodium and low-fat alternative to pork. Cook and mix with some fruit to keep breakfast on the lighter side.

 

Nut butter

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Nut butter is also a satisfying breakfast when you use it in limited quantity.  It provides healthy protein and good fat. You may familiar with almond and peanut butter, but also try pecan butter with a plant-based yogurt or combined into smoothies.

Seitan

If you are vegan or vegetarian, this meat alternative can be included a chewy sausage-like texture to savory egg omelets or scrambles. It can be found at most grocery stores.

 

What Are The Best Vegetables And Fruits To Have For Breakfast?

Melon

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Melons that have less sugar like honeydew and cantaloupe can be your best option for the morning. It is suggested to freeze chopped melon to include smoothies also.

 

Berries

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Berries are seasonal like blueberries, strawberries, cherries

can be a delicious way to include natural sweetness and sugar to breakfast bowls or even eat a side protein omelet. 

Kiwi

Kiwis are healthy fruits that provide rich vitamin C.

Bananas

It can be paired with a hard-boiled egg can be a perfect breakfast combination.

 

Papayas

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Papaya consists of enzymes that help the digestive process, they also taste fantastic and sweet. You can also add them with plant-based yogurt.

 

Best Grains To Include In Breakfast?

Oatmeal

Oats are the best option if you want a gluten-free breakfast. They are a warm option for breakfast on a winter day or they can be consumed cold after being refrigerated overnight if you like.

Quinoa

It is a high protein option eaten for breakfast also. Do not be afraid to cook this and mix it with your favorite plant-based milk for a hot cereal alternative. Include cinnamon in this mix for an alternative to sugary granola.

Rice

Rice is another non-traditional breakfast; you can make rice pudding with coconut milk and some cinnamon and nutmeg for an easy breakfast with more flavors.

Amaranth

It may be another grain you know. Amarnath is the best alternative to oats and consumed similar way. It has a nuttier and courser texture and is still packed with fiber to help digestion.

 

Best drinks at breakfast for weight loss?

Black coffee

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Caffeine can help you feel alert in the morning, but black coffee is also a good way to complete your breakfast and feel satiety without sugar and fat.

Black tea

If you don’t like coffee, black tea is the best chance to help with satiety similarly.

Matcha tea

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Matcha consists of powerful antioxidants that can prevent cell damage. It can be included in smoothies if you do not enjoy it in tea form.

Green tea

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If you wish to boost caffeine that is not very intense like coffee, green tea is the best option containing full antioxidants in matcha. You can also add green tea in smoothies as an alternative to fruit juices.

 

Healthy Breakfast Recipes For Weight Loss

Slimming Matcha Smoothie Bowl

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Prep Time: 10 mins

Cooking Time: 5 mins

Total Time: 15 mins

Serves: 1

Calories: 279

Ingredients

  • 1 teaspoon matcha tea
  • 6 almonds, slivered
  • half cup baby spinach
  • 2 tablespoons grated coconut
  • 1 cup light coconut milk
  • 2 teaspoons chia seeds
  • Some blueberries for topping
  • Heat 1/4 cup of water and remove from flame, and include matcha in it.
  • Mix it well and toss baby spinach, matcha tea, coconut milk into a blender.
  • blitz it
  • Add it into a bowl and top with blueberries, grated coconut, slivered almonds, and chia seeds.

 

Banana, Cinnamon, Almond Smoothie

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Prep Time: 5 mins

Cooking Time: 2 mins

Total Time: 7 mins

Serves: 1

Calories: 189

Ingredients

  • 1 banana
  • 200 mL milk
  • 4 almonds
  • ¼ teaspoon cinnamon
  • 2 tablespoons yogurt
  • powder

How To Prepare

  • Mix all the ingredients in a blend.
  • Pour it into the glass and it is ready.
  • You can pour it into a mason jar or use a glass bottle and carry it to work.

Sunny-Side Up And Avocado Toast

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Prep Time: 10 mins

Cooking Time: 2 mins

Total Time: 12 mins

Serves: 1

Calories: 211

Ingredients

  • 1 whole-wheat toast
  • ½ avocado
  • 2 eggs
  • Olive oil
  • ¼ teaspoon chili flakes or black pepper
  • Salt to taste

How To Prepare

  • Heat olive oil in a pan and add eggs
  • Cook for two minutes
  • Meanwhile, mash half avocado
  • Add mashed avocado to the whole wheat toast.
  • Place the sunny side up over mashed avocado
  • Sprinkle some black pepper, chili flakes, and salt

 

Rava Upma/Vegetable Semolina

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Prep Time: 7 mins

Cooking Time: 10 mins

Total Time: 17 mins

Serves: 1

Calories: 148

Ingredients

  • ½ medium onion, chopped
  • 4 tablespoons semolina
  • ½ medium carrot, chopped
  • A few curries leave
  • 1 teaspoon mustard seeds
  • 1 tablespoon split chickpeas
  • 1 tablespoon ghee
  • ½ teaspoon chopped green chili
  • 10 peanuts
  • 1 tablespoon chopped cilantro
  • Salt to taste
  • 1 cup water

How To Prepare

  • Heat a pan and include the ghee in it.
  • Include mustard seeds and curry leaves.
  • Let the seeds crackle.
  • Include the split chickpeas and stir fry for one minute.
  • Add the chopped onion and cook it for two minutes.
  • Include the peanuts and chopped carrot and cook for 2 minutes.
  • Include the salt, semolina, and green chili. Mix everything
  • Cook for two minutes and then include the water
  • Stir occasionally till the water dries.
  • Garnish with diced cilantro and serve hot.

 

Gram Flour Savory Pancakes (Besan Chilla)

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Prep Time: 8 mins

Cooking Time: 10 mins

Total Time: 18 mins

Serves: 1

Calories: 229

Ingredients

  • 4 tablespoons gram flour
  • 2 tablespoons chopped cilantro
  • half medium onion, chopped
  • 2 tablespoons chopped tomato
  • ¼ teaspoon turmeric
  • 2 tablespoons olive oil
  • ¼ cup water
  • half teaspoon chopped green chili (optional)
  • half cup Greek yogurt
  • ¼ teaspoon red chili powder
  • Salt to taste

How To Prepare

  • Combine onion, gram flour, cilantro, tomato, turmeric, salt, green chili, and chili powder
  • Include water and mix well.
  • Heat a skillet and pour olive oil
  • Add a gram flour mix dollop. Use the back of one spoon to spread the batter evenly.
  • Cook for two minutes on both sides.
  • Prepare two pancakes and eat them with half a cup of Greek yogurt.

 

Flaxseed Powder and Sprout Salad

Prep Time: 20 mins

Cooking Time: 5 mins

Total Time: 25 mins

Serves: 1

Calories: 117

Ingredients

  • ½ cup chopped tomatoes
  • 2 cups boiled mung beans (sprouted)
  • 2 tablespoons boiled peanuts
  • ½ cup chopped cucumber
  • 4 tablespoons lime juice
  • 2 tablespoons flaxseed powder
  • 2 tablespoons chopped cilantro
  • ½ teaspoon black salt

How To Prepare

  • Toss chopped veggies, boiled sprouts, flaxseed powder, and boiled peanuts in a bowl.
  • Include lime juice, black salt, and chopped cilantro, and mix well.

 

Yogurt, Nuts, Fruits, And Seeds

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Prep Time: 7 mins

Cooking Time: 3 mins

Total Time: 10 mins

Serves: 1

Calories: 118

Ingredients

  • ½ cup Greek yogurt
  • ½ peach, thinly sliced
  • ½ apple, thinly sliced
  • ¼ cup pomegranate
  • 1 teaspoon pepita
  • 1 teaspoon flaxseed powder
  • 1 tablespoon slivered almonds

How To Prepare

  • Whisk the Greek yogurt and flaxseed powder.
  • Transfer it to a bowl.
  • Toss in the slices peach, sliced apple, almonds, pomegranate, and pepita.

 

Spinach Smoothie and Green Apple

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Prep Time: 5 mins

Cooking Time: 5 mins

Total Time: 10 mins

Serves: 1

Calories: 109

Ingredients

  • 1 green apple
  • half cup almond milk
  • half cup baby spinach
  • 1 teaspoon powdered melon seeds
  • 1 chopped date

How To Prepare

  • Throw all ingredients into a blender.
  • Mix well.
  • Pour the pleasing green smoothie into a long glass.
  • Consume it right away or bring it to work or school.

 

Boiled Bengal Gram Quick Breakfast

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Prep Time: 20 mins

Cooking Time: 5 mins

Total Time: 25 mins

Serves: 2

Calories: 134

Ingredients

  • one cup boiled Bengal gram
  • ¼ cup chopped cucumber
  • half cup chopped tomato
  • ¼ cup chopped red onion
  • half teaspoon black salt
  • 3 tablespoons lime juice
  • 1 teaspoon cumin powder
  • 1 tablespoon chopped cilantro
  • 1 teaspoon chaat masala

How To Prepare

  • Toss the Bengal gram in a bowl after boiling
  • Include all different ingredients in a similar bowl
  • Mix well

 

Berry Oats Smoothie

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Prep Time: 5 mins

Cooking Time: 4 mins

Total Time: 9 mins

Serves: 1

Calories: 281

Ingredients

  • 1 banana
  • 4 strawberries
  • half cup rolled oats
  • half cup almond/full-fat milk
  • half cup Greek yogurt
  • 10 blueberries
  • A pinch of black pepper
  • half teaspoon dark cocoa powder

How To Prepare

  • Peel, slice and toss the banana into a mixer.
  • Include the strawberries, rolled oats, yogurt, blueberries, dark cocoa powder, full fat or almond milk, and one pinch of black pepper.
  • Blend well.
  • Move it to a long glass

 

Sabja Seed and Strawberry Smoothie Bowl

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Prep Time: 7 mins

Cooking Time: 3 mins

Total Time: 10 mins

Serves: 1

Calories: 152

Ingredients

  • 5 strawberries
  • ½ cup Sabja seeds, soaked in water overnight
  • half teaspoon vanilla essence
  • 1 cup blueberry yogurt

How To Prepare

  • Split the strawberries and toss them into a mixer.
  • Include blueberry yogurt in a blender and blend all.
  • Pour it into a bowl.
  • Add vanilla essence and Sabja seeds.
  • Mix well.

 

Sunny-Side Up And Garlic Toast And Banana

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Prep Time: 3 mins

Cooking Time: 6 mins

Total Time: 9 mins

Serves: 1

Calories: 193

Ingredients

  • 1 or 2 eggs
  • 1 clove of garlic
  • 1 whole-wheat bread
  • ½ teaspoon dried oregano
  • pepper
  • ¼ cup chopped red bell
  • 1 teaspoon olive oil
  • Black pepper
  • Salt to taste
  • 1 banana

How To Prepare

  • Heat olive oil in a pan.
  • Open eggs and add the salt, bell pepper, and pepper.
  • Grate the garlic and spread it over whole wheat bread.
  • Include a little olive oil in a skillet and toast the bread.
  • Add the sunny side up over the whole wheat bread.
  • Pour some dried oregano and have one banana for a more filling breakfast.

Kiwi And Chia Oats

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Prep Time: 7 mins

Cooking Time: 5 mins

Total Time: 12 mins

Serves: 1

Calories: 209

Ingredients
  • 1 kiwi, chopped
  • 2 tablespoons oats
  • 2 tablespoons chia seeds
  • 1 teaspoon ground jaggery
  • 1 cup full-fat milk or almond milk
  • A pinch of salt

How To Prepare

  • Boil one cup of full-fat milk or almond milk.
  • Include oats and cook for five minutes.
  • Turn off the flame and include the chia seeds, chopped kiwi, and powdered jaggery.

 

Green Tea and Egg Open Sandwich

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Prep Time: 8 mins

Cooking Time: 5 mins

Total Time: 13 mins

Serves: 1

Calories: 117

Ingredients

  • 1 hard-boiled egg
  • 1 green tea bag
  • 1 whole-wheat bread toast
  • 1 cup water
  • ¼ teaspoon chili flakes
  • 1 teaspoon olive oil
  • Salt to taste

How To Prepare

  • Heat olive oil in a pan.
  • Slice the hard-boiled egg and add to the pan.
  • Sprinkle chili flakes and salt and toss it.
  • Keep the egg over the wheat bread toast.
  • Boil one cup of water in a saucepan.
  • Turn off the flame and cool it for three minutes.
  • Add the water to one cup and include the green tea bag.
  • Keep it too steep for 3 minutes.
  • Enjoy the open egg sandwich with one cup of green tea.

 

Blanched Cauliflower Quinoa

Prep Time: 10 mins

Cooking Time: 10 mins

Total Time: 20 mins

Serves: 1

Calories: 186

Ingredients

  • ¼ cup quinoa
  • ¼ cup boiled Bengal gram (optional)
  • 10 small cauliflower florets
  • ¼ cup chopped onion
  • ½ teaspoon mustard seeds
  • 1 tablespoon chopped red bell pepper
  • 1 tablespoon chopped cilantro
  • 1 ½ cups water
  • ¼ teaspoon chopped green chili
  • Salt to taste
  • 1 teaspoon olive oil

How To Prepare

  • Boil 1 & half cups of water in a saucepan.
  • Include the cauliflower florets and cook for two minutes.
  • Take out cauliflower and include quinoa.
  • Cook it till quinoa become soft
  • In a pan, heat the olive oil.
  • Include the mustard seeds and crack them.
  • Include chopped onion and sauté for two minutes.
  • Now add cauliflower florets, green chili, quinoa, boiled Bengal gram, and quinoa.
  • Keep stirring and cook for 3-4 minutes
  • Garnish with cilantro

 

Do you see, completing a whole and filling breakfast is not difficult or time-consuming? Store some ingredients in your kitchen or fridge and wake up 15 minutes before. You will feel energetic and better in a whole day.

 

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