Breakfast could be the key to better weight loss results—if you choose the right kind.
While skipping breakfast may seem like a calorie-saving move, dietitians say it often backfires, potentially leading you to consume more calories throughout the day.
Instead, try a balanced breakfast full of protein, fiber, and healthy fats to help curb cravings, stabilize blood sugar, and keep you energized until lunch. Take a look at what dietitians recommend eating (and avoiding) for the first meal of the day if you’re trying to lose weight—or skip right to the bottom line.
A breakfast that supports weight loss will include all three major macronutrients:
- Protein to keep you full longer and reduce cravings.
- Dietitian-approved sources: Eggs, Greek yogurt, tofu
- Healthy fats to help control blood sugar and support metabolism.
- Dietitian-approved sources: Avocado, nuts, seeds, olive oil
- Fiber-rich carbohydrates (aka complex carbs) to improve gut health and slow digestion
- Dietitian-approved sources: Whole grains, vegetables, fruit, chia seeds
1. Overnight Oats with Chia Seeds
Protein, fiber, and heart healthy fats in one meal. Add some fresh fruit and chopped nuts right before eating in the morning to add flavor and an energy-sustaining boost.
2. Tofu Veggie Scramble
A high-protein breakfast alternative to scrambled eggs. Cook this up with in olive oil with fiber-rich vegetables like spinach, mushrooms, and zucchini, and serve with whole-grain toast or fruit.
3. Greek Yogurt Bowl
Top with nut butter, low-sugar granola, and berries for a balanced, fiber-rich and protein-packed meal.
4. Loaded Avocado Toast with an Egg
Use whole grain bread, add your fave veggies (greens, peppers, tomatoes), and top with an egg cooked how you like it.. This combo hits all the weight-loss nutrient categories.
5. Protein Smoothie
Blend fruit, leafy greens, nut butter, chia seeds, and your milk of choice for a crave-curbing breakfast. Add a sprinkle of cinnamon on top for extra anti-inflammatory benefits.
6. Sweet Potato Veggie Hash
A slow morning treat: Roast sweet potatoes, sauté veggies, and top it all with an egg for a heartier, more filling option.
Not all breakfast foods are going to work in your favor. In fact, popular breakfast foods like these may actually sabotage your weight loss goals:
- Sugary cereals
- Pastries
- Processed meats (like sausage and bacon)
- Fruit juice
- Pancakes or waffles with syrup
Eating a balanced breakfast with protein, healthy fats, and fiber-rich carbs can help reduce cravings, control your appetite, and support long-term weight loss.
Instead of skipping breakfast, start your day with a simple, nutritious, and satisfying meal that sets you up for success throughout the day.
