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Last Updated on December 17, 2020

20 Delicious and Healthy Breakfast for Weight Loss

20 Delicious and Healthy Breakfast for Weight Loss

“Breakfast is the most important meal of the day”. I can feel you rolling your eyes at me from across the screen. But, as with most phrases that seem dully overused, it’s true! Breakfast is essential!

I know skipping it can seem tempting. I mean, hey, I’ve even fallen into the trap of believing that skipping that meal would somehow magically defy all the advice I hear and help me lose weight. However, the most important thing you can do to set yourself up for a day of success is to start it off with a delicious and nutritious breakfast.

I know that can be a real struggle for some of us. Who has time for meal prepping and cooking meals? And how do you even know where to start? That, my friends, is what I am here to show you!

I am about to guide you through my favorite healthy breakfast for weight loss that you can add to your morning ritual that are quick and easy.

You’re days of eating dirt-tasting granola bars are gone! These 20 delicious morning recipes will make eating healthy on a busy morning feel like a breeze and taste better than those donuts you sacrificed for your new healthy lifestyle!

1. Overnight Oats

    You already know all about the power of oats but sometimes, the extra effort of boiling some water for your cup just doesn’t sound that appealing. Here’s the solution:

    Create a bunch of about 5 mason jars of oats, one for each workday, to keep in the fridge. I

    love adding a scoop or two of protein in there as well! It creates the perfect blend of macro nutrients to keep you balanced and satiated throughout the day.

    Check out the recipe here!

    2. Chia Seed Pudding

      The great thing about chia is that it is so high in omega 3s- a nutrient that is renowned for balancing hormones, reducing inflammation, and weight loss. Adding this power-packed breakfast to your arsenal is a surefire way to reach your fitness goals!

      While this delicious recipe calls for maple syrup, I like using 100% stevia or Monk fruit instead to lower the glycemic index and keep it more weight-loss friendly.

      Check out the recipe here!

      3. Bell Pepper Pirates Eye

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        Pirates Eye, Egg in the Hole, Egg in Bread… while this classic breakfast may have many different names, it remains a household favorite! This variation simply adds a new twist to an old classic, making it even healthier than ever!

        Check out the recipe here!

        4. Avocado Toast

          I’m sure you’re not surprised to see this one on the list. Models like Romee Strijd have brought this breakfast into fame quickly!

          It’s quick, easy, delicious, and well rounded. So of course, who wouldn’t want to have a bite of that?

          Check out the recipe here!

          5. Smoothie Bags

            How could smoothies get any easier? By pre-packing frozen bags for them of course! It literally makes it as easy as tossing a bag full of ingredients in the blender, pressing a button, and boom! There you have it! A nutrient packed meal to power you through the day!

            Check out the recipe here!

            6. Banana Pancakes

              Oh, so you didn’t think pancakes would make this list huh? Surprise! These delicious pancakes are super easy to whip up on the fly. And on top of that, you only need two ingredients: just the banana and egg. You can even find recipes that are vegan.

              While these might be a little more dense than your traditional pancake, you will not be let down! They are D-E-L- I-C-I-O-U-S! And of course, if you see a trend going on here, healthy as well.

              Check out the recipe here!

              7. Protein Pancakes

                Surprise again! I know what you’re thinking, “More pancake recipes? I thought this was a post on healthy breakfast meals”. It is, but that doesn’t disqualify pancakes from making it twice on this list. This recipe is amazing for you fitness buffs out there always looking for an extra boost of protein!

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                Check out the recipe here!

                8. Omelet Waffle

                  Who says that waffle maker sitting unused since your health-kick has to go unused? Turns out, waffle makers are an excellent way to make a quick breakfast on the go! You can even sub egg white for an extra lean and protein packed breakfast

                  Check out the recipe here!

                  9. Low-Calorie Ice Cream

                    This recipe uses gelatin as the base for a scrumptious whipped up meal. While you shouldn’t necessarily expect the classic thick tubbed ice cream, this lighter and fluffier version still makes for a great substitute. And, since gelatin is 100% protein, you can still get a gut-healing, muscle building, and balancing boost from this meal!

                    Check out the recipe here!

                    10. Berry Smoothie Bowl

                      Not all smoothie bowls have to be a large feat. This smoothie bowl is extremely simple to make and still delicious! That happens to be the Minimalist Baker’s specialty.

                      Check out the recipe here!

                      11. Huevos Rancheros

                        While this breakfast may seem like too much of a feat for a work morning, it is still fairly simple to whip up! I think this makes for a perfect weekend recipe if you’re ready to switch things up a bit!

                        Check out the recipe here!

                        12. Jello

                          Yes, Jello can be a perfectly acceptable breakfast! Believe it or not, Gelatin in itself can actually be quite good for you depending on the source.

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                          I love Great Lakes Gelatin, since they are naturally sourced. These natural sources of gelatin are packed with high amounts of protein and gut-healing properties! Health starts in the gut, and this recipe can help accomplish that!

                          Check out the recipe here!

                          13. Egg Muffins

                            The inventor’s bodies are proof that their meal plans definitely work! This quick and easy breakfast idea was invented by Tone It Up: a revokutionary empire! One thing these girls always rep is protein, protein, protein. these low calorie bites are going to be exactly what it takes to help you hit your protein macros daily!

                            Check out the recipe here!

                            14. Power Up Tacos

                              Who said that tacos are only for dinner? Not me! This protein packed savory goodness is stuffed with egg, feta, beans, and seemingly everything else you will need to stay full until lunch!

                              Say goodbye to mid-day binges! This is sure to keep you full well past lunch time.

                              Check out the recipe here!

                              15. Quiche in a Mug

                                It feels like America is out to prove that just about anything can be made in a mug! But quiche? Who knew this breakfast of kings could be cooked up in under 5 minutes!?

                                Fir those of you wanting breakfast like royalty on the go, definitely add this to your morning cookbook!

                                Check out the recipe here!

                                16. Protein Brownie in a Mug

                                  What? Brownies in a breakfast food list? Well why not? Hey, if pancakes are a regular breakfast occurrence (pan-CAKE. Who are you fooling?) then why not add a bit of chocolately goodness to the mix?

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                                  Despite its delicious sweetness, protein brownies are actually deceivingly healthy. With protein powder as it’s base, it really isn’t much different that your morning smoothie.

                                  Check out the recipe here!

                                  17. Matcha Glazed Donuts

                                    Another genius creation of the tone it up girls, these Matcha Donuts are made almost entirely out of protein powder! You won’t feel deprived as your waist-line is shrinking with these amazing breakfast editions. Plus, the extra matcha kick will keep you running all morning!

                                    Check out the recipe here!

                                    18. Smoked Salmon Bagel

                                      Have you ever tried that Lox-Flavored cream cheese? Picture that times 10! These amazing Salmon bagels are fresh and delicious, giving your morning a savory start.

                                      Salmon is packed with Omega 3’s and protein while the bagel will give you all the fiber and carbs you need for a morning kick-start. Next time you feel a rushed morning coming on, throw this together and you’ll feel as though your breakfast was made gourmet.

                                      Check out the recipe here!

                                      20. Cinnamon Roll French Toast Casserole

                                        Are you cooking for a crew? This Casserole is the perfect option for people cooking for large groups without the hassle of staying in the kitchen. If you are really looking to impress company, check this one out as a new go-to!

                                        Check out the recipe here!

                                        20. Gut Healing Latte

                                          This drink makes a great addition as it adds a great punch of gut-healing protein with gelatin and set your day up right. On top of that, this “coffee” drink is actually extremely detoxing and caffeine free! You’ll be sipping on herbs while thinking you are actually drinking America’s favorite drink.

                                          This latte has been a personal favorite of mine for a while now. Having it first thing in the morning always seems to settle my stomach and set me up for a day of success!

                                          Check out the recipe here!

                                          Bonus Tips

                                          • Meal prep is key! Designate a specific time each week to accomplish all of your prep-plans. Cut your veggies, go shopping, make your smoothie bags, etc. Doing this will really help keep you on track when you are having a rushed morning.
                                          • Make a meal plan for each week. If you don’t have a meal plan, you likely will find yourself reaching for the wrong types of food when hunger strikes. Plan in advance by lying out each one of your meals for the next week. It will really help your budget when going grocery shopping too!
                                          • Plan only a few meals each week. When I’m meal prepping, I find about 2 to 3 breakfasts, lunches, and dinners. It honestly makes things so much easier to be able to prep huge meals in advance and split it up throughout the week rather than making a different complicated recipe for every single meal.
                                          • Master the 5-minute recipes! Overnight oats, chia pudding, salad in a jars, smoothie in a bag, and other recipes like that hardly take any time to prep. Make these meals your staples. You’ll be far more likely to stick to a meal plan if it doesn’t take hours from your week to prep.
                                          • Use a shopping app. I love the app Prepear because of how simple it makes meal planning for me. You just add whatever online recipe you want to make into your meal plan and it breaks down all the ingredients for you to pick up! It is a real time saver!
                                          • Try making your staple foods in bulk. When I was doing a raw-vegan challenge, I would meal prep one day each week and make massive amount of cauliflower rice, veggie noodles, cut vegetables, and anything else I thought I could use to throw together a quick vegan meal. This really helped keep my meals fresh and interesting in the middle of a long and busy week.

                                          More About Losing Weight

                                          Featured photo credit: Brooke Lark via unsplash.com

                                          More by this author

                                          Katelyn Delaney

                                          Owner of Revifi -- Fitness Training & Life Coaching

                                          8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals 20 Easy Smoothie Recipes for Weight Loss 20 Delicious and Healthy Breakfast for Weight Loss How to Find Weight Loss Meal Plans That Work for You how to start exercising How to Start Exercising Right Now (And Stick to It)

                                          Trending in Diet & Nutrition

                                          1 6 Health Benefits of Beetroot Powder (And How To Choose A Good One) 2 Muscle Building Diet: How to Eat to Lose Fat and Build Muscle 3 10 Quick and Healthy Lunch Ideas That Fit Your Busy Schedule 4 How to Create a Delicious and Healthy Meal Plan for the Week 5 How to Lose 50 Pounds in 3 Months: 10 Unconventional Diet Tips

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                                          Published on April 8, 2021

                                          6 Health Benefits of Beetroot Powder (And How To Choose A Good One)

                                          6 Health Benefits of Beetroot Powder (And How To Choose A Good One)

                                          Beetroots are vegetables rich in nitrates, antioxidants, and polyphenol compounds that have a role in improved cardiovascular function and exercise performance.[1] However, beetroot juice has limitations with storage and taste preference, and so other more convenient forms have been investigated. One of these forms is beetroot powder.

                                          What Is Beetroot Powder?

                                          Beetroot powder is made by dehydrating or drying out thin slices of beetroot (to remove all the moisture) and then grinding them into a powder. If you don’t like the earthy taste of beetroot, then beetroot powder might be an alternative since it is more concentrated than fresh beetroot but with a relatively neutral taste. One fresh beetroot is the equivalent of approximately one teaspoon of beetroot powder.

                                          Powdered beetroot can be added to sauces, smoothies, pasta, gnocchi, curries, cakes, muffins, or anything you choose to add nutrients and color to. Watch out that your urine may change color too! Due to the natural sugars in beetroot, it can also be used as a natural sweetener. Beetroot powder is even used in natural cosmetics.

                                          Beetroot Powder VS. Other Beetroot Products

                                          One study looked at the total antioxidant potential, phenol compounds, sugars, and organic acids in beetroot juice, cooked beetroot, powder, and chips. They found higher amounts of total antioxidant potential and organic acids in the chips and powder compared with the juice and cooked beetroot.[2] However, it’s important to consider that it is a lot easier to take larger quantities of beetroot when powdered or juiced than just eating it and this means ingesting much more sugar.

                                          6 Health Benefits of Beetroot

                                          While beetroot may have potential health benefits, it’s not clear if these are temporary or have long-term effects. More research is needed to answer this question and what the optimal dose is. Most studies have focused on beetroot juice, with only a handful of studies investigating beetroot powder. There hasn’t been evidence so far to support the benefit of beetroot powder on blood flow.[3]

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                                          Despite that, beetroot contains several different compounds with different properties. Here are the six health benefits of beetroot powder.

                                          1. Beetroot Powder Is Rich in Nitrates

                                          Firstly, beetroot powder is rich in nitrates. Nitrates have important roles related to increased blood flow, gas exchange, mitochondrial efficiency, and strengthening of muscle contraction.[4] By causing relaxation of the smooth muscles that encircle arteries and veins, nitrate leads to the dilation of these blood vessels, thereby lowering blood pressure. Nitrate medications are used for people with high blood pressure, angina, and heart disease to relax blood vessels, widening them to allow greater blood flow.[5]

                                          A meta-analysis that combined 22 different trials and analyzed the results together found that additional beetroot juice significantly decreased blood pressure.[6] However, there isn’t evidence to support the long-term effects.[7]

                                          2. Beetroot Has Anti-Inflammatory Properties

                                          Secondly, beetroot contains antioxidant polyphenol compounds that have anti-inflammatory properties. Antioxidants are molecules that have the ability to neutralize free radicals and protect against cell damage that can lead to chronic diseases. Eating a diet high in antioxidants found in fruit and vegetables is associated with a lower risk of chronic disease.[8] Different polyphenol compounds are different colors, that’s why you will often hear about eating a rainbow of fruit and vegetables.

                                          3. Beetroot Has Anti-Cancer Effects

                                          Beetroot also contains betalains that have been found to have anti-cancer effects in cellular models in the laboratory.[9] Clinical trials are now needed to assess if there are potential anti-inflammatory and anti-cancer effects and the nature of these effects. While the anti-cancer effects of beetroot in humans aren’t known yet, including them in your diet may help and is unlikely to risk harm.

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                                          4. Beetroot Powder Is a Great Source of Vitamins C and Folate

                                          Beetroots are also a great source of vitamins C and B9 (folate). Vitamin C and folate have many important roles in our bodies. Vitamin C is required for the biosynthesis of collagen, which acts as a scaffold in the skin and ligaments. It is also has a role in wound healing and protein metabolism. Folic acid is vital for the production of healthy red blood cells, and cellular growth. Inadequate intake of vitamin C over a 3 month period can lead to scurvy, and smoking can further reduce the bioavailability.[10]

                                          5. Beetroot Contains Essential Minerals

                                          Beets also contain the minerals iron, manganese, and potassium. Iron has a vital role in the transportation of oxygen by healthy red blood cells. Over 40% of children worldwide have iron deficiency anemia and women of childbearing age are also at increased risk because of menstruation.[11] Potassium may actually prevent the harmful effects of eating excess salt (sodium chloride). Manganese has several roles including metabolism, bone formation, and the immune system. Beetroots are a great way of including all these micronutrients in your diet.

                                          6. Beetroot Powder Is a Great Source of Fiber

                                          Fiber is such an important component of our diet, with most of us needing to eat much more to reach the recommended daily amount of 30g. For every 10g of fiber you eat a day, you may decrease your long-term risk of bowel cancer.[12]

                                          Fibre also acts as a pre-biotic, providing food for the friendly micro-organisms in your gut called the microbiota. There are trillions of micro-organisms in your gut that are now known to play a key role in inflammation and both mental and physical health. Eating beetroots can help to increase your fiber intake and support a healthy gut community.

                                          It’s clear that for relatively few calories, beetroot contains a variety of vitamins, minerals, nitrates, and antioxidants. For these reasons, beetroot is labeled as a “nutraceutical” and supplementation has become increasingly popular.[13] While most studies have looked at the effects of beetroot on blood vessel dilation, there are still many unanswered questions about other potential benefits.

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                                          How to Choose a Beetroot Powder

                                          Like all other supplements, there is very little regulation. Therefore, it is very difficult to be sure exactly what is included in the supplement or assess the quality. My recommendations for choosing a supplement are to check for a product license and always buy from a reputable company.

                                          There are, however, no agreed benchmarks for quality or efficacy. How much and how often are also unknown at this time. Try to avoid powders that have added preservatives, sweeteners, or artificial flavorings. Consider whether an organic powder is worth the extra money to you. I would avoid powders that have added silica to avoid clumping. Some supplements now use 3rd party companies to verify the contents.

                                          There isn’t an agreed dose of nitrate or beetroot powder, so while some powders do contain nitrate content, it is difficult to know exactly what this means in practice. The higher the nitrate content, the more likely it is to have a beneficial effect on raised blood pressure. But if you don’t have high blood pressure, it’s difficult to know if more nitrate is beneficial.

                                          In summary, look for:

                                          • organic beetroot powder
                                          • tested for quality by a 3rd party company
                                          • is free from preservatives, sweeteners, and artificial flavorings
                                          • avoid powders containing silica
                                          • buy from a reputable company
                                          • look at the nitrate content

                                          How to Make Your Own Beetroot Powder

                                          First, wash, peel, and grate your beetroots by hand or using a food processor. Then, place them on a tray, spread them out, and cover them with parchment or grease-proof paper to protect them from direct sunlight.

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                                          Leave to dry until there is no moisture left and shake intermittently so that it dries evenly. When it snaps instead of bending and feels dry, it is ready for the next stage.

                                          The drying stage can take up to four days depending on the air temperature. To speed up the drying process, you can do this on low heat in a saucepan for 15 to 25 minutes or in the oven at no higher than 180 degrees Celsius or in a dehydrator. If you use the oven or on the hob, just be careful not to burn the beetroot.

                                          The final step is to grind the dried beetroot using a grinder. It can then be stored in an airtight container, avoiding sun-light for up to one year.

                                          Should You Try Beetroot Powder?

                                          Beetroot is a great vegetable that contains vitamins, minerals, antioxidants, nitrates, and fiber. The nitrates present in beets may lower your blood pressure in the short-term, but the long-term effects are not yet known. More research is needed to know about other potential benefits such as the effect on cancer.

                                          So, while beetroot powder may have health benefits unless taken in excess, it is unlikely to have significant side effects. Large doses of beetroot, however, are associated with an increased risk of kidney stones.

                                          If you are pregnant or breastfeeding, taking beetroot supplements is best avoided as there isn’t sufficient safety information. Beetroots do also contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols or FODMAPS for short. These are types of carbohydrates that are hard to digest and can cause symptoms of irritable bowel syndrome in some people. FODMAPS are thought to act as prebiotics, feeding the friendly micro-organisms that live in your gut (microbiota). So, for those people who can tolerate them, they are beneficial for a healthy gut.

                                          More Resources About Beetroot

                                          Featured photo credit: FOODISM360 via unsplash.com

                                          Reference

                                          [1] NCBI: Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate‐nitrite‐nitric oxide pathway
                                          [2] SpringerLink: Comparison of total antioxidant potential, and total phenolic, nitrate, sugar, and organic acid contents in beetroot juice, chips, powder, and cooked beetroot
                                          [3] Maastricht University: Effects of Beetroot Powder with or without L-Arginine on Postprandial Vascular Endothelial Function: Results of a Randomized Controlled Trial with Abdominally Obese Men
                                          [4] PubMed.gov: Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review
                                          [5] PubMed.gov: Nutraceuticals with a clinically detectable blood pressure-lowering effect: a review of available randomized clinical trials and their meta-analyses
                                          [6] PubMed.gov: The Nitrate-Independent Blood Pressure-Lowering Effect of Beetroot Juice: A Systematic Review and Meta-Analysis
                                          [7] PubMed.gov: Medium-term effects of dietary nitrate supplementation on systolic and diastolic blood pressure in adults: a systematic review and meta-analysis
                                          [8] NCCIH: Antioxidants: In-Depth
                                          [9] NCBI: Red Beetroot and Betalains as Cancer Chemopreventative Agents
                                          [10] Healthline: Beetroot 101: Nutrition Facts and Health Benefits
                                          [11] NCBI: The impact of maternal iron deficiency and iron deficiency anemia on child’s health
                                          [12] Cancer Research UK: Does a high fibre diet reduce my risk of cancer?
                                          [13] PubMed.gov: The potential benefits of red beetroot supplementation in health and disease

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