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Last Updated on December 17, 2020

20 Delicious and Healthy Breakfast for Weight Loss

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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!

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                                          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

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                                          Published on August 24, 2021

                                          What Is a Whole Food Diet And Does It Really Work?

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                                          What Is a Whole Food Diet And Does It Really Work?

                                          I’ve been a dietitian now for a long time (more years than I care to mention), and if there’s one thing I know for sure, it’s that fad diets are best avoided. This is why I’m so pleased that whole food diets are being talked about more and more.

                                          Rather than a “diet,” I prefer to think of a whole food diet as a way of life. Eating this way is balanced, and it is a great way to support your all-around body health and longevity. Plus, it’s delicious and—in my opinion—not limiting either, which is a massive bonus.

                                          A well-balanced diet follows some fairly basic principles and, in essence, consists of plenty of the following:

                                          • Fruit
                                          • Vegetables
                                          • Whole grains
                                          • Lean protein
                                          • Nuts
                                          • Water

                                          This is essentially all a whole food diet is. Unfortunately, there isn’t an accepted definition of the whole food diet, which means that there are some highly restrictive versions around and some involve principles to frame your diet around rather than strict rules.

                                          Read on to learn more about the whole food diet as a framework for eating rather than a strict rule book of dos and don’ts that restricts your lifestyle.

                                          What Is a Whole Food Diet?

                                          By definition, a whole food diet consists of eating foods that are as close to their natural form as possible. It’s easy to get lost in a quagmire of organic, local, or pesticide-free, but a whole food diet is basically food in its most natural form. Obviously, spices can be ground and grains can be hulled, but you get the idea. You eat the whole food rather than what’s left after being refined or processed.

                                          In other words, it involves a lot of cooking because whole foods do not involve anything processed. That means no premade sauces, dips, or convenience foods like chocolate bars, sweets, or ready-meals. It also includes things like tinned vegetables and white bread.

                                          Why? Processed and convenience foods are often high in salt, saturated fat, and additives in comparison to anything homemade. Because of this, their toll on your overall health is higher.

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                                          Can Other Diets Also Be Whole Food Diets?

                                          Here’s where it gets confusing—yes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.

                                          For example, here are the foods involved in the MIND Diet:[1]

                                          • Green, leafy vegetables five times a week
                                          • Five or more different colored fruits and vegetables every day.
                                          • Berries five times a week
                                          • Five or more servings of nuts a week
                                          • Olive oil five times a week
                                          • Whole grains five times a week
                                          • Oily fish twice a week or take an algae-based omega-3 supplement
                                          • Legumes and pulses five times a week
                                          • White meat/mix of plant-based proteins twice a week
                                          • Vitamin D supplement
                                          • Minimally processed foods
                                          • No more than one glass of wine a day
                                          • One or two coffee or tea a day max
                                          • Two liters of water a day

                                          That’s pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.

                                          Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so it’s important to read labels really carefully. But it’s only some, not all.

                                          And here’s where it gets woolly. If you don’t need to eliminate certain food groups for whatever reason—ethical, health, religion—then a whole food diet can be great. But if you do exclude certain foods, then it could be beneficial to include certain “processed” foods. This is to make sure that you don’t miss out on vital nutrients to keep you healthy.

                                          Processed Foods That Are Okay on a Whole Food Diet

                                          Many brands of cereals are fortified with B vitamins, which can be hard to come by on a plant-based diet.

                                          For example, vitamin B12 (needed for maintaining a healthy nervous system, energy, and mood-regulation), is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient. And we also know that 65% of vegans and vegetarians don’t take a B vitamin supplement.[2]

                                          So in that case, choosing a cereal fortified with B vitamins would be a good option, if done wisely. By that I mean use your discretion and check the labels, as many brands of cereals are packed with sugar and additives. But you can strategically choose minimally processed foods using a whole foods mentality.

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                                          As a rule of thumb, if there are any ingredients that you can’t pronounce, don’t understand, or sound artificial, they probably are best avoided.

                                          Benefits of a Whole Food Diet

                                          In a 2014 analysis by Yale University, they concluded that “a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.”[3]

                                          A diet rich in fruit and vegetables or other high-fiber foods like whole grains and nuts is really important in maintaining good long-term health and preventing health problems like diabetes and cancers. These kinds of foods also help our bodies to cope and control the effects of inflammation.

                                          In fact, one review from 2019 stated that “diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally.”[4] This is a big endorsement for a whole food diet.

                                          Whole Foods and the Gut

                                          Whole foods are loaded with fibers that are sometimes lost during processing or refinement. Fiber is essential for a healthy gut because aside from its traditional “roughage” reputation, it also feeds the healthy bacteria in your gut, providing a whole host of other benefits.

                                          They also provide a lot of variety, which the gut loves. The more variety, the better. So, even though you might fall in love with certain recipes, it’s important to mix up the kinds of whole foods you eat to maintain a healthy gut. Aim for 30 different whole foods each week. It’s easier than you think!

                                          Whole Foods and the Brain

                                          The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best is—you guessed it—a whole, unprocessed food.

                                          In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimer’s.[5]

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                                          Some of the best whole foods for the brain are:[6]

                                          • Oily fish
                                          • Nuts
                                          • Eggs
                                          • Berries
                                          • Broccoli
                                          • Whole grains

                                          Is It Easy to Follow a Whole Food Diet?

                                          Once you’ve got your head around having “ingredients” rather than “ready-to-eat” things in your kitchen cupboards, it’s actually very easy. The only issue is the lifestyle and habit changes that come along with it.

                                          It is very likely that for many people, following a totally, religiously whole food diet may be unattainable at least some of the time. For example, there are days where you don’t get time to make your lunch or if you want to enjoy social eating. Similarly, people who have young children or who are working more than one job are unlikely to be able to follow a whole food diet all of the time.

                                          Sometimes, we put ourselves under pressure to be as perfect as we can with diets like this, which can lead to an eating disorder called Orthorexia, which is a preoccupation with healthy eating.

                                          This means that following a whole food diet, in principle, can be healthy and accessible for some people but not for everyone. It also means that those with previous disordered eating, as always, need to avoid any form of dietary restriction or rules around their diet.

                                          Is a Whole Food Diet Boring?

                                          Absolutely not! The beauty of this way of eating is that there are barely any recipes that are off-limits. If you can make it yourself using natural ingredients, then it counts. So, dig out your recipe books and get familiar with your spice cupboard.

                                          Here’s my advice if you’re just starting: stock up on coconut milk and canned tomatoes. You’ll use them all the time in sauces.

                                          Best Hacks for Sticking With a Whole Food Diet

                                          Here are some tips to help you stick with a whole food diet and develop this lifestyle.

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                                          1. Practice Batch Cooking

                                          Especially in the beginning, if you’ve been used to eating more convenience-based or packaged foods, you’re likely to feel like you spend the majority of your life in the kitchen. So, I’d suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, you’ll have enough quantity to last several meals.

                                          For example, his could be homemade granola. Make it once, and that’s breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.

                                          I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.

                                          2. Make Your Own Convenience Foods

                                          Sticking to a new way of eating can be really difficult, especially for your willpower. So, it’s very important to make it as easy as possible for yourself.

                                          Pre-chop. Pre-chop. Pre-chop.

                                          If you’ve got a container of carrot sticks on hand or can happily munch on a few pieces of melon from the fridge, use those—it’s almost easier than grabbing something from a package. This can extend to your other vegetables, too. If you get your veg delivered or buy it from a market, choose a few things to slice after you wash them. That way, if you need a speedy lunch or a lazy dinner, it’ll be ready in minutes.

                                          Ready to Try a Whole Food Diet?

                                          If you’re looking to maximize your overall health, well-being, and vitality, I’d absolutely suggest a whole food diet. But, as with everything, it’s important to do what works for you and your own lifestyle.

                                          Featured photo credit: Louis Hansel – Restaurant Photographer via unsplash.com

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