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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

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                                          Katelyn Delaney

                                          Owner of Revifi -- Fitness Training & Life Coaching

                                          15 Quick Tips for Maintaining a Healthy Lifestyle 20 Easy and Healthy Breakfast Recipes for Rush Mornings 15 Healthy Recipes for Dinner (For Fast Weight Loss) 20 Easy Smoothie Recipes for Weight Loss Does Weight Loss Cleanse Diet Work At All?

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                                          Last Updated on July 10, 2020

                                          How to Take Control of Your Life with Better Boundaries

                                          How to Take Control of Your Life with Better Boundaries

                                          We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                                          We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                                          So, how to take control of your life and stop being pushed around?

                                          Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                                          What Boundaries Are (And What They’re Not)

                                          Boundaries are limits

                                          —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                                          Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                                          Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                                          Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                                          Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                                          How to Establish Boundaries and Take Control of Your Life

                                          Here are some ways that you can establish boundaries and take control of your life.

                                          1. Self-Awareness Comes First

                                          Before you can establish boundaries with others, you first need to understand what your needs are.

                                          You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                                          To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                                          You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                                          • Where do you need to establish better boundaries?
                                          • When do you feel disrespected?
                                          • When do you feel violated, frustrated, or angered by the behavior of others?
                                          • In what situations do you feel you are being mistreated or taken advantage of?
                                          • When do you want to be alone?
                                          • How much space do you need?

                                          You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                                          2. Clear Communication Is Essential

                                          Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                                          Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                                          3. Be Specific but Don’t Blame

                                          Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                                          That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                                          Sample language:

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                                          • “You may not…yell or raise your voice to me…”
                                          • “I need…to be treated with respect…”
                                          • “It’s not okay when…you take things from my desk without asking…”
                                          • “I won’t…do your work…cover for you anymore…”
                                          • “It’s not acceptable when…you ridicule or insult me…”
                                          • “I am uncomfortable when…you use offensive language”
                                          • “I will no longer be able to…lend you money…”

                                          Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                                          4. Consequences Are Often Necessary

                                          Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                                          Follow through. People won’t respect your boundaries if you don’t enforce them.

                                          Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                                          We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                                          It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                                          It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                                          Final Thoughts

                                          Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                                          Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                                          Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                                          The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                                          Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                                          Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                                          They will simply become a natural extension of your self-respect.

                                          Featured photo credit: Thomas Kelley via unsplash.com

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