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Published on March 20, 2020

25 Best Weight Loss Breakfast Ideas for Busy People

25 Best Weight Loss Breakfast Ideas for Busy People

Breakfast is still the most important meal of the day – especially when you’re trying to lose weight! A healthy, filling breakfast will give you energy for everything you need to get done between waking and sleeping. It’ll also keep you feeling satisfied and reduce those sugar cravings that can ruin your diet in the late morning and afternoon.

There are loads of ways you can nourish your body – and satisfy your hunger – without overdoing the calories or spending half the morning in the kitchen.

Here are the top 25 weight loss breakfast recipes for busy people!

1. Bircher Muesli

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    Homemade Bircher muesli is a powerful blend of oats, fruit, nuts and whatever else you fancy! You don’t even need to cook anything. Just put everything together in a glass container and stash it in the fridge.

    Bircher muesli is not only delicious but rich in healthy complex carbs, protein, and fiber. It contains everything you need to keep your blood sugar in balance and your tummy happy throughout the day.

    Check out the recipe here!

    2. Chia Seed Breakfast Pudding

    Overnight Gluten Free, Paleo & Keto Chia Pudding  ? The Ultimate Combination Guide! #chiapudding #keto #ketobreakfast #lowcarb #paleo #glutenfree #healthyrecipes

      Chia seeds are a fantastic source of plant-based omega-3s, which help to reduce inflammation and support cognitive function. Chia seeds are also packed with protein and fiber, which makes this delicious breakfast pudding a no-fail way to start the day.

      You can also add natural sweeteners such as stevia or Monk fruit to reduce the glycemic index without compromising on taste.

      Check out the recipe here!

      3. Egg-in-a-Hole

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        Who doesn’t love eggs for breakfast? Try a new twist on an old favourite by adding vegetables and cooking with coconut oil. Eggs are a rich source of protein and omega-3s, while whole grain bread provides a filling and nutritious base. The extra protein from the turkey will help keep your brain in order and your muscles in good shape!

        Check out the recipe here!

        4. Avocado Pancakes

        Avocado pancakes

          The trendiest breakfast of the century! Avocado is not only an excellent source of healthy fats, but it contains a heap of fiber to knock back those hunger pangs. The lemon and parsley add flavour and alkalising health benefits. Whip these up and you’ve got a breakfast that’ll keep cravings at bay all day!

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          Check out the recipe here!

          5. Smoothie To-Go

          Fruit smoothie freezer packs lined up in a row on a counter, including kiwi and kale, pink power, caramel apple, blueberry muffin, spiced pear, and mango green fruit smoothie packs.

            Need a smoothie on the run? Simply make these delicious smoothies in bulk, pack them into bags, and freeze!

            You can make these smoothies as unique and nutritious as you wish: add protein powder, berries, leafy greens, chia seeds, and banana, and you’ve got a powerhouse of vitamins and minerals. Or mix it up with peanut butter, yogurt, and seasonal fruits. So easy!

            Check out the recipe here!

            6. Two-Ingredient Pancakes

            Post Image

              That’s right: all you need for these super-easy pancakes are banana and egg! They’re not only gluten-free, wheat-free, dairy-free, and yeast-free, but they’re the perfect blend of protein and healthy energy. Bananas are a great source of both fiber and potassium, and they provide sweetness without unnecessary calories. And because you can make these pancakes in mere minutes, you’ve got no excuse for grabbing a takeaway!

              Check out the recipe here!

              7. Keto Pancakes

              a stack of protein pancakes on a white plate

                If you’re not into bananas, these protein-rich pancakes are your new best friend. Any fitness fanatic will love this powered-up breakfast that combines your favorite protein powder with delicious almond milk. You certainly won’t feel like they’re made from a weight-loss breakfast recipe! You can even mix these up each day by adding fruit, nuts or (healthy) chocolate chips.

                Check out the recipe here!

                8. Cheesy Keto Omelet

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                  Is there anything you can’t do with eggs? This yummy, keto-friendly omelette packs a powerful punch of healthy fats and protein. The cheese makes it even more delicious while upping the protein and keto-friendly fat.

                  This breakfast tastes indulgent, but it’s really not! You can also add herbs, onions, and salsa for extra flavor.

                  Check out the recipe here!

                  9. Berry Smoothie

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                    Antioxidant-rich berries make this breakfast sweet without the need for any sugar. They also help to ward off those harmful free radicals and protect your cells from damage. At the same time, the fiber in the chia seeds helps to lower your glucose levels and keeps your metabolism ticking. Chia seeds also provide a healthy dose of omega-3 fats and healthy moisture to your entire digestive system.

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                    Check out the recipe here!

                    10. Turkey Sage Breakfast Patties

                    Turkey and Sage Breakfast Patties

                      If you love a cooked breakfast, you can’t ignore these turkey patties. The turkey is a perfect lean protein, and the fresh herbs and spices will boost the flavour tenfold. The onions and olive oil are powerful antifungal foods that can help to balance your gut flora and restore a healthy balance to your microbiome. It’s great for lunches, too!

                      Check out the recipe here!

                      11. Protein Jello

                      Protein Jello

                        You read that right! Jello can be a healthy breakfast – if you make it right. Gelatin is actually a fantastic nutrient and a good source of protein. It helps with the repair of tissues, especially in the gut. Greek yogurt is an excellent source of calcium and extra protein.

                        And the flavour options are endless! Even the kids will be into this one.

                        Check out the recipe here!

                        12. Egg Muffin Cups

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                          Packed with eggs and veggies, these muffin cups are great on the run and full of everything your body needs. Vary the veg according to the seasons and you’ll always have a new taste on hand. Better yet, make a batch and freeze them: you’ll never go without breakfast again! High-protein, low-carb, and super-easy to make, they’re the perfect snack, too.

                          Check out the recipe here!

                          13. Quiche in a Mug

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                            Got five minutes? Then you’ve got time for a delicious, low-carb quiche! Leafy greens, egg protein, calcium-rich cheese… all you need to get your metabolism in gear and your body firing on all cylinders.

                            Check out the recipe here!

                            14. Baked Eggs Skillet

                            Baked eggs

                              Rise and shine – this breakfast will keep you going right through til dinner! It’s quick and easy to make and so good you’ll never want it to end. But it’s also high in healthy fats and nutrients, including magnesium, potassium, and calcium.

                              Check out the recipe here!

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                              15. Coconut Almond Paleo Breakfast Muffins

                              Coconut Almond Paleo Breakfast Muffins are grain-free, gluten-free, sugar-free, dairy-free and 100% delicious. You don't have to be paleo to fall in love with these banana muffins. They are amazing! | theendlessmeal.com

                                Muffins again? Yes! These are incredibly healthy but also grain-free, sugar-free and dairy-free. The bananas provide both sweetness and healthy energy, while the almond flour and coconut deliver extra fiber. And again, the eggs top it all off with protein!

                                Check out the recipe here!

                                16. Spinach Donuts

                                Overhead view of 9 Paleo Spinach Donuts arranged in 3 rows of 3

                                  Just when you thought life couldn’t get any better, we tell you to have donuts for breakfast! These are donuts with a difference: they’re bursting with spinach. Even better, the matcha powder adds an incredible dose of antioxidants and flavor. They’re also totally gluten-free and dairy-free.

                                  Check out the recipe here!

                                  17. Salmon Bagel

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                                    The benefits of oily fish go on and on: anti-inflammatory omega-3 fats, delicious protein, B vitamins, selenium, and even the antioxidant astaxanthin. Throw that together with tomatoes, spinach, and egg and you’ll be brimming with healthy energy!

                                    Check out the recipe here!

                                    18. The Healthy Latte

                                    Gut Healing Cinnamon Coconut Latte being poured into a mug

                                      You’ve probably heard about the benefits of coconut oil for healing a damaged gut. Well, this delicious morning beverage contains that and more: healthy fats for energy and cognition, cinnamon for blood sugar stability, plus conjugated linoleic acid, beta-carotene, vitamin A, vitamin K, vitamin D, vitamin E, and antioxidants!

                                      Check out the recipe here!

                                      19. Spinach Scramble with Raspberries

                                      Spinach & Egg Scramble with Raspberries

                                        Greens, protein, antioxidants AND color! What could be better? There’s plenty of fiber in the whole-grain toast, and the combination of spinach and raspberries will satisfy even the most adventurous tastes.

                                        Check out the recipe here!

                                        20. Cardamom and Peach Quinoa Porridge

                                        Cardamom & peach quinoa porridge

                                          It’s so good, it’s almost a dessert! Quinoa is a fantastic gluten-free source of protein and energy, while cardamom adds sweetness without calories. And who can resist a juicy peach? You’ll find plenty of fiber to keep your blood sugar levels in check and those sugar cravings at bay.

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                                          Check out the recipe here!

                                          21. Breakfast Tapas

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                                            Need to feed a group? This is the ultimate recovery breakfast! Veggies, protein, healthy fats, a ton of flavor – and minimal preparation. Just throw it all together on a plate and you’ve got nearly every food group covered. Best of all, you can keep each portion in its own container and carry it over for lunch!

                                            Check out the recipe here!

                                            22. Coconut Granola

                                            Coconut granola

                                              Nothing satisfies the taste buds quite like granola! This particular granola ticks all the boxes: sweetness, flavour, and satisfaction. Buckwheat adds a heap of fiber and a chewy texture without the calories, keeping your digestion in tip-top shape. The coconut is a fantastic source of good fats, antifungal benefits and sweet delight!

                                              Check out the recipe here!

                                              23. Scrambled Tofu Breakfast Burrito

                                                This breakfast has the power of protein with the Mexican flavors of cilantro, salsa, spices, beans, and lime. You’ve got fiber in the beans, protein in the tofu, and a fresh hit of salsa with every bite. And zero sugar!

                                                Check out the recipe here!

                                                24. Peanut Butter Energy Bites

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                                                  Need something quick and delicious? These moreish little bites are packed with protein, fiber, and good fats to keep you satisfied and full of energy. And they contain only five ingredients: peanut butter, steel-cut oats, flaxseed, honey, and chocolate chips. Just combine everything a bowl and freeze for a fast, nutritious breakfast on the run. No oven required!

                                                  Check out the recipe here!

                                                  25. Rainbow Cottage Cheese Breakfast Bowl

                                                    The prettiest breakfast you’ll have all week – and made in minutes! The berries and pomegranate provide super doses of vitamins and antioxidants, while the cottage cheese is the perfect source of low-fat protein and calcium.

                                                    Check out the recipe here!

                                                    Don’t wait to get your days started with some of these delicious recipes.

                                                    More Healthy Recipes

                                                    Featured photo credit: Brooke Lark via unsplash.com

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                                                    Lisa Richards

                                                    Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

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                                                    Last Updated on November 5, 2020

                                                    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                                                    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                                                    Have you gotten into a rut before? Or are you in a rut right now?

                                                    You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

                                                    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                                                    1. Work on Small Tasks

                                                    When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                                                    Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

                                                    If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

                                                    You can learn more about goals vs objectives here.

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                                                    2. Take a Break From Your Work Desk

                                                    When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

                                                    Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

                                                    3. Upgrade Yourself

                                                    Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

                                                    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

                                                    4. Talk to a Friend

                                                    Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

                                                    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                                                    5. Forget About Trying to Be Perfect

                                                    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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                                                    If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

                                                    Learn more about How Not to Let Perfectionism Secretly Screw You Up.

                                                    6. Paint a Vision to Work Towards

                                                    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                                                    Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

                                                    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

                                                    7. Read a Book (or Blog)

                                                    The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

                                                    Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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                                                    8. Have a Quick Nap

                                                    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

                                                    Try a nap if you want to get out of a rut

                                                      One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

                                                      9. Remember Why You Are Doing This

                                                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                                                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

                                                      10. Find Some Competition

                                                      When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                                                      Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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                                                      11. Go Exercise

                                                      Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

                                                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

                                                      If you need ideas for a quick workout, check out the video below:

                                                      12. Take a Few Vacation Days

                                                      If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

                                                      Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

                                                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

                                                      More Tips to Help You Get out of a Rut

                                                      Featured photo credit: Ashkan Forouzani via unsplash.com

                                                      Reference

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