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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

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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!

                                                    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

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                                                    Last Updated on March 25, 2020

                                                    How to Live Longer? 21 Ways to Live a Long Life

                                                    How to Live Longer? 21 Ways to Live a Long Life

                                                    When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

                                                    So, how to live longer? Here are 21 ways to help you live a long life

                                                    1. Exercise

                                                    It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

                                                    2. Drink in Moderation

                                                    I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

                                                    3. Reduce Stress in Your Life

                                                    Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

                                                    4. Watch Less Television

                                                    A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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                                                    Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

                                                    5. Eat Less Red Meat

                                                    Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

                                                    If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

                                                    6. Don’t Smoke

                                                    This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

                                                    7. Socialize

                                                    Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

                                                    8. Eat Foods Rich in Omega-3 Fatty Acids

                                                    Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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                                                    9. Be Optimistic

                                                    Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

                                                    10. Own a Pet

                                                    Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

                                                    11. Drink Coffee

                                                    Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

                                                    12. Eat Less

                                                    Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

                                                    13. Meditate

                                                    Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

                                                    Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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                                                    How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

                                                    14. Maintain a Healthy Weight

                                                    Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

                                                    15. Laugh Often

                                                    Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

                                                    16. Don’t Spend Too Much Time in the Sun

                                                    Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

                                                    17. Cook Your Own Food

                                                    When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

                                                    Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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                                                    18. Eat Mushrooms

                                                    Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

                                                    19. Floss

                                                    Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

                                                    20. Eat Foods Rich in Antioxidants

                                                    Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

                                                    Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

                                                    21. Have Sex

                                                    Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

                                                    More Health Tips

                                                    Featured photo credit: Sweethearts/Patrick via flickr.com

                                                    Reference

                                                    [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
                                                    [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
                                                    [3] Arch Intern Med.: Red Meat Consumption and Mortality
                                                    [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
                                                    [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
                                                    [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
                                                    [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
                                                    [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
                                                    [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
                                                    [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
                                                    [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
                                                    [12] JAMA: The Disease Burden Associated With Overweight and Obesity
                                                    [13] JAMA: The Disease Burden Associated With Overweight and Obesity
                                                    [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
                                                    [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
                                                    [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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