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
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
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
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
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
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
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
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
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
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
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
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
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
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
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)
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
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
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
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
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
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
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
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
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.