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Last Updated on December 17, 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!

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

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                                                    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 June 9, 2021

                                                    How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips

                                                    How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips

                                                    Weight loss has become a sticky subject of confusion, conflicting information and myths. Before you know it, you’re on the crash-course diet from hell and getting no-where! Sustainable weight loss is not a fad diet or program, it’s a lifestyle. With these 20 proven weight loss tips, you can lose 10 pounds in 3 weeks. Best of all, you will set yourself up for continued progress every week!

                                                    1. The Golden Rule: Calories In vs. Calories Out

                                                    This simple fact simply cannot be overruled – to lose weight you must burn more calories than you consume.

                                                    Use tools to help track and measure your daily intake then slowly taper down. Start with 500kcal steps or lower until you observe a consistent weekly loss.

                                                    Never go dangerously low, eating much below 1200-1600 can stall your progress and harm your health!

                                                    2. Set Attainable Goals And Track Your Progress

                                                    Achieving each goal will help spur you on, so be realistic and start small. Here is an example of an easily achievable goal progression:

                                                    • Lose weight each week
                                                    • Lose 1-3 pounds per week
                                                    • Lose 10 pounds in 3 weeks
                                                    • Fit into size 30 jeans!

                                                    3. Consider Skipping Breakfast

                                                    Breakfast is commonly considered the most important meal of the day, however, it is not so when it comes to weight loss.

                                                    Intermittent fasting can be a useful fat-loss tool. Restrict yourself to a smaller eating window by skipping breakfast and only eating from 12-8pm. You will reduce your daily calorie intake without restricting your lunch and dinner!

                                                    4. Drink More Water (Especially Before Meals)

                                                    Drinking water an hour before eating has two proven benefits for weight loss:

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                                                    • 24-30% boost in metabolism for 1-1.5 hours after intake[1]
                                                    • Increased chance of consuming less calories which further supports weight loss[2]

                                                    5. Make Coffee Your New Best Friend

                                                    Coffee has received a bad reputation in the past, however, it should be known that quality coffee is rich in antioxidants and beneficial to weight loss.

                                                    The caffeine content will boost your body’s metabolism by up to 10%,[3] leading to a 10-29% increase in fat burning power. Take it black, with no added sugar!

                                                    6. Make Green Tea Your Second Best Friend

                                                    Green tea provides a milder dose of caffeine but it is abundant in wonderful catechins. These antioxidants will work with the caffeine in a perfect fat burning harmony!

                                                    7. Always Check For Added Sugar

                                                    Sugar has demonstrated worryingly strong links with obesity, diabetes[4] and heart disease[5] (to name a few).

                                                    But even if you do not add it yourself, you should check the ingredients of your sauces or packaged foods. Even self-proclaimed health foods can be riddled with added sugar!

                                                    8. Cut Out Simple Carbohydrates

                                                    Simple/refined carbohydrates are quickly absorbed, spiking your blood sugar and insulin levels in the process.[6] As a result, you will feel hunger and cravings come back again in no time!

                                                    Avoid all sugar or refined grains by avoiding the following foods:

                                                    • Cookies, candy and sweets
                                                    • Packaged cereals
                                                    • White bread and rice
                                                    • Cakes

                                                    9. Scale Down Your Portion Sizes

                                                    It pays to become aware of how much you are eating, exercise portion control and slowly scale it down.

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                                                    Even small reductions of 10-20% are often enough to tip the balance and trigger weight loss. Try measuring your portions more carefully and don’t underestimate the power of using smaller bowls![7]

                                                    10. Keep Healthy Food On Standby for Stacks

                                                    The power of temptation is mighty, so why not remove it completely?

                                                    Only keep healthy snacks within reach, then you won’t be able to binge on junk food! Here are some healthy ideas to stock your cupboard:

                                                    • Whole fruit
                                                    • Handful of nuts
                                                    • Hard boiled eggs
                                                    • Vegetables

                                                    11. Spice Up Your Life

                                                    Breathe new life into your dishes and reinforce your weight loss efforts with the power of cayenne pepper! Capsaicin from cayenne pepper and other spicy foods helps to ramp up metabolism and decrease appetite.[8]

                                                    12. Top Up Your Protein Intake

                                                    Protein rich foods not only keep you fuller for longer[9] but burn more energy during digestion. Studies have shown that swapping calories for whey protein supplements can boost weight loss whilst increasing lean muscle![10]

                                                    Alternatively, here are a number of protein-rich food sources:

                                                    • Lean beef
                                                    • Skinless chicken breasts
                                                    • Eggs
                                                    • Salmon
                                                    • Low-fat yogurt

                                                    13. Balance Your Diet With Complex Carbs

                                                    Consuming complex carbs will produce a sustained energy release and keep blood sugar levels manageable. You can easily keep hunger and cravings at bay with these nutrient dense complex carbs:

                                                    • Vegetables
                                                    • Fruit
                                                    • Brown rice
                                                    • Wholegrains
                                                    • Beans and legumes

                                                    14. Forget About Fast Food

                                                    Not matter how healthy it may claim to be, fast food is almost always laden with heart-clogging trans fats,[11] excessive sugar and salt.

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                                                    Worse yet, these meals are high in calories whilst low in nutritional value, making them a terrible choice for fuel. Before you know it, you will have broken the cardinal rule of calories in vs. calories out!

                                                    15. Watch Out for “Hidden Calories”

                                                    There’s no need to completely forgo your favorite condiments, just make sure you are aware of their true caloric impact. It’s easy to go overboard and negate much of your hard work!

                                                    Go easy with the following condiments and toppings, they are surprisingly heavy in calories:

                                                    • Mayonnaise
                                                    • Salad dressing
                                                    • Cream
                                                    • Cheese
                                                    • Butter
                                                    • Oils

                                                    16. Choose Low-Medium GI Foods

                                                    High GI foods sources cause sugar levels to shoot up, the resultant spike in insulin will actually encourage dreaded fat storage![12]

                                                    Check out the GI scale and choose low-medium GI foods. Your insulin levels will remain under control, you will feel fuller for longer and find it easier to lose weight!

                                                    17. Opt For Weight Training Over Cardio

                                                    Weight training burns a significant amount of calories, keeping you strong, fit and healthy in the process. It’s more effective than cardio for body recomposition as it helps preserve essential muscle mass whilst you lose weight.[13]

                                                    Studies have also shown a significant increase in metabolic rate both during and after your workout,[14] further supporting your weight loss efforts!

                                                    Choose a routine that uses compound lifts such as Presses, Squats and Deadlifts. These exercises recruit the largest amount of muscles per movement, ideal for maintaining lean muscle mass and trimming body fat.

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                                                    18. Go Walking or Cycling

                                                    Consistent small actions soon add up to big changes. For this reason, why not choose to walk or cycle whenever you can? You will burn more calories as you go about your day without the need for further diet restrictions.

                                                    You can burn more calories as you go about your day, without any further diet restriction. If you’re physically able there is no excuse, take the stairs over escalators and lifts!

                                                    19. Get Enough Sleep

                                                    Sleep is highly underrated for weight loss. Forget about the 6-hour minimum claim, many of us require 8-9 hours to operate at peak efficiency.

                                                    Both duration and quality of sleep will have a great influence on hormones that control body composition. In fact, poor sleep has shown worrying links to obesity, increasing the risk in adults by 55%![15]

                                                    20. Be Careful Of Liquid Calories!

                                                    We all know alcohol dehydrates and damages our liver and kidneys. But it can also thwart weight loss efforts as an unexpected source of calories.

                                                    You may be surprised to know a beer can equate to 150kcal, 125kcal for a glass of red wine and a whopping 400Kcal for a single sweet Piña Colada! Instead, try sticking to tonic water with a slice of lime, your body will thank you!

                                                      So there you have the 20 simple lifestyle tips that will support you in achieving healthy weight loss. Adopt as many as you can and you will easily lose 10 pounds or more in 3 weeks!

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                                                      Featured photo credit: Lecic via shutterstock.com

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