Advertising
Advertising

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

See the source image

    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

      See the source image

         

        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!

          Advertising

          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

                See the source image

                  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

                  See the source image

                    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.

                    Advertising

                    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

                        See the source image

                          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

                          See the source image

                            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!

                              Advertising

                              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

                                  See the source image

                                    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.

                                          Advertising

                                          Check out the recipe here!

                                          21. Breakfast Tapas

                                          See the source image

                                            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

                                                See the source image

                                                   

                                                  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

                                                    More by this author

                                                    Lisa Richards

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

                                                    8 Best Fiber Supplements on iHerbs (Reviewed by a Gut Health Expert) 5 Symptoms of Candida Overgrowth (And How To Treat It) 25 Quick and Healthy Breakfast Ideas to Energize Your Day Best 7 Supplements to Boost Immune System 25 Best Weight Loss Breakfast Ideas for Busy People

                                                    Trending in Food and Drink

                                                    1 10 Brain Vitamins for Enhanced Brain Power 2 25 Quick and Healthy Breakfast Ideas to Energize Your Day 3 15 Healthy Recipes for Dinner (For Fast Weight Loss) 4 20 Easy Smoothie Recipes for Weight Loss 5 The Best Refreshing Morning Routine: Have a Vegan Breakfast

                                                    Read Next

                                                    Advertising
                                                    Advertising
                                                    Advertising

                                                    Last Updated on July 10, 2020

                                                    How to Take Control of Your Life with Better Boundaries

                                                    How to Take Control of Your Life with Better Boundaries

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

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

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

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

                                                    What Boundaries Are (And What They’re Not)

                                                    Boundaries are limits

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

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

                                                    Advertising

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

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

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

                                                    How to Establish Boundaries and Take Control of Your Life

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

                                                    1. Self-Awareness Comes First

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

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

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

                                                    Advertising

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

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

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

                                                    2. Clear Communication Is Essential

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

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

                                                    3. Be Specific but Don’t Blame

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

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

                                                    Sample language:

                                                    Advertising

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

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

                                                    4. Consequences Are Often Necessary

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

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

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

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

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

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

                                                    Advertising

                                                    Final Thoughts

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

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

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

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

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

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

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

                                                    Featured photo credit: Thomas Kelley via unsplash.com

                                                    Read Next