Some healthy breakfast ideas for weight loss include eating fruit, eggs, oatmeal and yogurt. These foods are rich in fiber and protein which keep you full and reduce hunger pangs throughout the day.
Breakfast is important to boost your physical and mental performance for the rest of the day. Breakfast is important for managing your appetite and overeating during the following meals.
It is important to remember that to lose weight, it is important to decrease your overall calorie intake and to exercise regularly. Check out our essential tips for losing weight quickly.
What to eat for breakfast to lose weight
Some options for a healthy breakfast include:
1. Fresh fruit
Fresh fruit is typically rich in water and fiber, which help to manage your appetite throughout the day. Fruit also contributes to normal intestinal functioning, which can reduce bloating and overeating.
Some fresh fruits to eat for breakfast include strawberries, pears, grapes, kiwi, apples, bananas, melon, peaches, papaya and guava. You should opt for fruit in its fresh form, with peels and seeds when possible.
2. Eggs
Eggs are rich in protein that keep you full and reduce hunger throughout the day. They are a great addition to a weight loss diet.
Eggs can be consumed in the morning and made in many ways: poached, scrambled, omelets, etc. You should avoid adding additional fats, however.
3. Oats
Oats are a grain that help with weight loss, as they are rich in fiber, like beta-glucan, that take longer to digest in the stomach. These fibers reduce hunger and over-eating throughout the day.
The daily recommended amount of oatmeal is up to 2 tablespoons per day, which can be added to porridge, fruit salad, bread, pancakes or smoothies.
Learn more about the health benefits of oatmeal and why it is good for you.
4. White cheese
White cheeses, like ricotta and cottage cheese, are great options for weight loss. These foods are rich in protein, which keep you full and decrease your desire to eat.
White cheeses can be added to bread or used in recipes like crepes or omelets.
5. Whole grain bread
Whole grain bread is a great source of fibers that prolong digestion in the stomach. Whole grain bread can help to keep you full, and therefore can promote weight loss.
Some options include oat bread, whole wheat bread with seeds, and rye bread.
6. Yogurt
Because of its high protein content, yogurt generally takes a longer time to be digested, which keeps you full and promotes weight loss.
For breakfast, you can consume fat-free or Greek yogurt, or you can add it to other recipes, like overnight oats and smoothies.
7. Granola
Granola is rich in fiber, as it is made up of nuts, oats and dried fruit. Granola can help to reduce hunger, leading to weight loss.
Granola can be made at home or purchased at the grocery store or natural health product stores. It is important to review nutritional labels if purchasing premade granola, and to opt for granola with no added sugar.
Healthy breakfast recipes
Check-out the following recipes for healthy breakfasts that are delicious and filling:
1. Tapioca crepe with cheese and tomato
Ingredients:
- 1 egg
- 2 tablespoons of tapioca flour
- 2 slices of ricotta cheese
- 1 tablespoon of diced tomato
- Oregano, to taste
- 1 pinch of salt
How to prepare:
In a bowl, mix the egg, tapioca and salt with a fork. Heat-up an anti-stick frying pain to medium heat, and add the better. Wait for it to turn golden before flipping to the other side. Then add the tomato, oregano and cheese, cover the drying pan, and allow to cook for another 2 minutes. Serve immediately after.
2. Overnight oats with cacao and banana
Ingredients:
- 2 tablespoons of oats
- 1 teaspoon of chia seeds
- 1 teaspoon of honey or sweetener
- 120g of skim Greek yogurt with no added sugar
- 1 cup of skim milk or milk alternative
- ½ tablespoon of cacao powder
- ½ banana
How to prepare:
Select a jar with a lid, and add the oats, chia seeds, milk and cacao. Mix until well-combined, then seal with the lid and store in the refrigerator overnight. In the morning, retrieve the oatmeal, slice the banana and add as a topping.
3. Oat bran porridge
Ingredients:
- 2 tablespoons of oat bran
- 1 cup of skim milk or milk alternative
- 1 teaspoon of cinnamon
- 1 teaspoon of honey or sweetener
How to prepare:
In a pot, add the oat bran and milk, and stir well. Place the pot over low heat and keep stirring until the mixture starts to thicken. Remove from heat and add the honey and cinnamon before serving.
4. Banana oat pancakes
Ingredients:
- 1 banana
- 1 egg
- 4 tablespoon of ground oat flakes
- 1 teaspoon of cinnamon or fat-free cacao powder
How to prepare:
Smash up the banana and mix with the egg, cinnamon, and oats using a fork. You should avoid blending it in the blender so that it does not become too liquid. Then, grease a frying pan with coconut oil and place the mixture in small portions over heat until golden.
5. Yogurt with fruit
Ingredients:
- 120 g of Greek yogurt (fat-free and sugar-free)
- 1 teaspoon of honey or sweetener
- 1 tablespoon of oats
- 2 tablespoons of diced fruit, like banana, apples, strawberries or grapes
How to prepare:
Add all ingredients to a bowl and stir. Consume immediately after.
6. Homemade whole wheat biscuits
Ingredients:
-
1 egg
-
2 tablespoons of oats
-
1 cup of whole wheat flour
-
1 tablespoon of sesame seed
-
1 tablespoon of whole flaxseeds
-
2 tablespoons of fat-free cacao powder
-
1 tablespoon of butter
How to prepare:
Mix al ingredients well and shape the dough into small, evenly-shaped balls. Place them on a baking sheet and flatten them carefully, so that they bake quicker. Pre-heat the oven to 180ºC (or 350ºF) and then for 20 minutes.
7. Fruit smoothie
Ingredients:
- 180 mL (6 oz) of Greek yogurt
- ½ banana
- ½ papaya
- 1 tablespoon of oats
How to prepare:
Place all ingredients in a blender and mix. Drink immediately after.
8. Low-carb bread
Ingredients:
- 1 cup of Greek yogurt
- Using the same yogurt cup, measure the same amount of whole wheat flour
- Oregano or rosemary to sprinkle
- Salt to taste
How to prepare:
Mix all ingredients in a bowl using a spoon, and then portion out the dough into small pancakes. Grease a frying pan with olive oil, making sure to remove any excess, and place the portions over eat. When the first side has browned, slip it over. Serve with fresh cheese and tomato.
