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Last Updated on December 17, 2020

25 Best Weight Loss Breakfast Ideas for Busy People

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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

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              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.

                                                    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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                                                    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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