Quick and Healthy Breakfasts to Help You Lose Weight

If you are trying to lose weight, there are many things you can do. You can do daily exercises, go to the gym, avoid junk foods, and eat fruits and vegetables. Aside from those, eating healthy breakfast can also help. Starting your day with healthy breakfast foods can help you have energy, fend off hunger attacks, and lose weight. 


However, for people who work early during weekdays, having breakfast can be rough. Most of them just grab a cup of coffee, then rush out the door to go to work to avoid traffic and being late. But if you really want to lose weight, you need to eat a healthy breakfast. It should be balanced and composed of protein, fiber, complex carbohydrates, and healthy fat to keep you fueled up for a busy day. 

If you want to start eating healthy during breakfast to lose weight, but you do not have time to prepare due to your busy schedule, then we’re here to help you. Today, we are giving you a list of some quick and healthy breakfasts to help you lose weight. 

1. Oatmeal


Oatmeal is one of the healthy and delicious breakfast options for people on the go who are looking into losing weight. It is low in calories but high in protein and fiber. Those are two nutrients that impact appetite and weight control. 

Aside from that, oatmeal is also an excellent source of beta-glucan, which is a type of fiber that can help balance blood sugar levels. That can help in preventing spikes and crashes that may drive up your appetite. If your insulin levels do not spike as high, it won’t signal your body to store fat, helping you burn fat better. 

For a power-packed, high-fiber morning meal, you can try combining a cup of cooked oatmeal with a half cup of berries, a tablespoon of ground flaxseed, and some almonds. You can also make some overnight oats so you can eat it on the go in the morning. You can check out this sriracha, egg & avocado overnight oats recipe we found.

2. Yogurt


Yogurt is another quick and healthy breakfast for people who want to lose weight. It is a creamy, delicious, and satisfying breakfast that makes an excellent addition to a weight loss diet. In fact, yogurt was one of the top five foods that promote weight loss based on a study at Harvard. 

Yogurt is rich in protein, making it an ideal weight loss breakfast meal. It can decrease your levels of hunger and reduce your food intake by 100 calories later in the day. It can also lower your risk of being overweight or obese, compared to people who do not eat yogurt regularly. For an exceptionally nutritious breakfast, you can combine Greek yogurt with some chia seeds or wheat germ and some mixed fruits. 

3. Eggs


Eggs are popularly served at breakfast, and they are great if you are losing weight. Eggs are rich in protein and other vitamins and minerals as well, like selenium and riboflavin. These nutrients make them a true powerhouse of nutrition. 

Due to the high protein content of eggs, these can help reduce your appetite when you eat it at breakfast, giving weight loss a serious boost. It can give you an increased feeling of fullness, which leads to reducing your food intake later in the day. Eggs are quick and easy to cook, and there are many different ways to enjoy them, such as scrambled, boiled, and sunny-side-up. 

4. Smoothies


If you do not have time to cook in the morning, maybe you just can make a quick smoothie that you can also drink quickly. It is a convenient breakfast that can help accelerate your weight loss. 

Smoothies can be customized depending on the ingredients you want. You can fill them with low-calorie fruits and vegetables that can boost fiber intake to help you feel full for a more extended period. Or as an alternative, you can use Balance of Nature to get the nutrients.  To promote feelings of fullness and fight off cravings, you can also throw in some nuts, seeds, or protein powder just like this berry-almond smoothie bowl recipe we found. You can also enjoy your smoothie throughout the morning to resist snacking and combat cravings. 

5.  Kiwis

Sliced kiwis are also great for breakfast. They are high in vitamins C, K, and potassium. Kiwi is also an excellent source of fiber, making it effective in reducing appetite and preoccupation with food. Aside from that, it can also help in decreasing body weight, fat, and as well as waist circumference. 

Kiwis can also act as natural laxatives because they can stimulate the movement of your digestive tract. It can support regularity and as well as help you lose water weight temporarily. You can also add some kiwis to your yogurt, smoothies, and cereals. 

6. Bananas


You can also quickly eat a banana in the morning if you are running late for work as it is also great for your weight loss diet. Bananas are high in fiber but low in calories, making them great alternatives to breakfast cereals that are sugary.

If you eat a medium banana in the morning, you will get 100 calories and 3 grams of dietary fiber. That is already around 12% of your daily fiber needs. It can help slow the emptying of your stomach and keep you feeling fuller for a longer time. You can enjoy bananas in many ways aside from eating them alone. You can slice and add them as toppings for yogurt and oatmeal. You can also add some bananas to your morning smoothie. 

7. Berries


Berries, such as blueberries, raspberries, strawberries, and blackberries, have unique weight-busting benefits. They are low in calories but are packed with essential nutrients. They can provide you with lots of important vitamins and minerals, and they are rich in fiber as well, which can help in reducing your hunger and food intake. You can add berries to your oatmeal, yogurt, and morning smoothie. 

8. Coffee


Coffee can also help in your weight loss diet. It’s because caffeine can boost metabolism and fat burning. However, coffee does not make a balanced breakfast on its own. For a healthier breakfast, you can pair your cup of coffee with your favorite healthy breakfast foods. You just need to make sure that you don’t put too much sugar or creamer to your coffee, because they add calories and contradict your coffee’s potential health benefits.

9. Green Tea

Green tea

Aside from coffee, another drink that you can enjoy in the morning that can help you lose weight is green tea. It is a popular ingredient in almost any diet pill or fat-burning supplement. The reason is that green tea has metabolism and fat-burning capacities. It can help you increase calorie burning by 4% in 24 hours. 

You can enjoy green tea in the morning in many ways. You can add a squeeze of lemon to it, or maybe drizzle a bit of honey to make it taste sweet. But just like coffee, you also need to pair it with other healthy breakfast foods for a balanced diet. 

10. Peanut Butter

Peanut butter

According to Harvard, nuts were one of the top five foods that promote weight loss. All nuts, including peanut butter, can deliver a good dose of healthy fats, protein, and fiber. However, they used to get a bad reputation for being high in fat and calories. But two tablespoons of peanut butter only have less than 200 calories, 2 grams of fiber, and 7 grams of protein. Aside from that, peanut butter is nutrient-dense and can help you make a satisfying breakfast. 

In the morning, you can spread a tablespoon or two of peanut butter on whole-wheat toast. You can also add some peanut butter to your oatmeal for a balanced meal. If you have time, you can also try making these peanut butter-banana roll-ups.

These are some of the quick and healthy breakfasts we can recommend, to help you lose weight. It is indeed essential to start your day by eating the right foods if you want to lose some weight. When you eat healthy breakfast every day, it will be easier for you to curb cravings and stick to your weight loss goals.