8 Healthy Breakfast To Lose Weight & Start The Day Right

NCHC Writer
Dr. David Miles, PharmD
Start your day right with a healthy breakfast to lose weight. Incorporate healthy fats, fresh fruit, and protein-packed options to promote weight loss.
healthy breakfast to lose weight
Avocado toast with boiled eggs is a weight-loss breakfast idea. Photo: Shutterstock & Team Design

When it comes to losing weight, breakfast is often considered the most important meal of the day. A healthy breakfast[1] can kickstart your metabolism and help you stay energized throughout the morning while providing essential nutrients and promoting weight loss[2]. Choosing the right foods for your morning meal can be challenging, but incorporating healthy fats, fresh fruit, and whole grains can help keep you full and satisfied until your next meal.

Protein-packed options like Greek yogurt, egg whites, and nut butter can also support weight reduction by helping to build lean muscle mass and reduce body fat. Additionally, adding soluble fiber and vitamin C-rich foods like chia seeds and green tea can help stabilize blood sugar levels and aid in burning fat. By starting your day with a balanced, nutritious breakfast, you can set yourself up for success on your weight loss journey.

Healthy Breakfast To Lose Weight

The following is a list of weight-loss breakfast combinations:

  1. Greek yogurt with berries and nuts
  2. Avocado toast with a boiled egg
  3. Overnight oats with chia seeds and fruit
  4. Smoothie with protein powder, greens, and fruit
  5. Whole grain toast with nut butter and banana slices
  6. Scrambled egg whites with spinach and turkey bacon
  7. Sweet potato hash with eggs and veggies
  8. Cottage cheese with fresh fruit and flax seeds

These breakfast ideas are nutrient-dense and provide a good balance of healthy fats, protein, and fiber to support weight loss.

Should You Skip Breakfast For Weight Loss?

Skipping breakfast is not a recommended strategy for weight reduction. In fact, research has shown that skipping breakfast leads to weight gain. Here are some reasons why skipping breakfast can be detrimental to reducing body weight:

  • Slows down metabolism[3]: When you skip breakfast, your body goes into starvation mode, slowing down your metabolism to conserve energy. This can make it harder to burn calories throughout the day.
  • Leads to overeating[4]: When you skip breakfast, you may end up feeling hungrier later in the day, leading to overeating and consuming more calories than you would have if you had eaten breakfast.
  • Affects blood sugar levels[5]: Skipping breakfast can cause your blood sugar levels to drop, which can lead to cravings for sugary, high-calorie foods.
  • Lowers energy levels[6]: Breakfast is an important meal that provides your body with the energy it needs to start the day. Skipping breakfast can leave you tired and sluggish, making it harder to be physically active and burn calories.

Overall, it is best to eat a healthy breakfast to jumpstart your metabolism, keep your energy levels up, and prevent overeating later in the day.

Healthy Breakfast To Lose Weight

healthy breakfast to lose weight
Greek yogurt keeps you feeling full and satisfied. Photo: Shutterstock
  • Greek yogurt: Greek yogurt is high in protein, which can help keep you feeling full and satisfied. It also contains healthy probiotics that promote good gut health.
  • Overnight oats: Overnight oats are a great make-ahead option that is high in fiber and can be customized with toppings like fresh fruit, nuts, and seeds.
  • Sweet potato toast: Sweet potato toast is a low-carb, gluten-free option that can be topped with ingredients like avocado, nut butter, or eggs.
  • Egg white omelet: Egg whites are low in calories and high in protein, making them an excellent option for weight reduction. Adding vegetables like spinach, peppers, and onions can increase fiber and nutrient content.
  • Chia seed pudding: Chia seeds are high in fiber and protein and can make a creamy, delicious pudding. Add fresh fruit or nuts for extra flavor and texture.
  • Green smoothie: A smoothie made with spinach, kale, or other leafy greens, combined with fresh fruit and a protein source like Greek yogurt or protein powder, can be a nutritious and filling breakfast option.
  • Whole grain toast with nut butter: Whole grain toast is a good source of fiber and carbohydrates, while nut butter provides healthy fats and protein. Top with fresh fruit for added nutrients and flavor.

It’s crucial to choose breakfast options high in protein and fiber to help keep you feeling full and satisfied throughout the morning. Additionally, incorporating healthy fats and carbohydrates can provide the energy you need to start your day.

What To Drink During Breakfast For Weight Loss?

healthy breakfast to lose weight
Staying hydrated with water can help weight loss. Photo: Shutterstock

There are several options for drinks during breakfast that can aid weight loss. Here are some weight loss tips:

  • Water: Staying hydrated with water is important for weight reduction as it helps to flush out toxins and regulate digestion.
  • Green tea: Green tea is known to boost metabolism and aid in weight reduction. It contains antioxidants and caffeine that can help burn calories.
  • Black coffee: Black coffee is low in calories and can help to suppress appetite. However, not adding sugar or cream is essential, as that can increase calorie intake.
  • Vegetable juice: Drinking vegetable juice can be a healthy and low-calorie option. It contains vitamins, minerals, and fiber that can aid weight reduction and digestion.
  • Smoothies: Smoothies can be a good option for breakfast as they can be packed with nutrients and low in calories. However, watching the ingredients is essential, avoiding adding too much sugar or high-calorie items like ice cream.

It’s important to note that while these drinks can aid weight loss, they should not be relied on as the sole solution. A balanced and nutritious breakfast with healthy foods is also important for weight reduction and overall health.


In conclusion, starting your day with a healthy breakfast is important for weight loss and overall health. Skipping breakfast or consuming high-calorie and sugary foods can hinder your weight reduction goals. Incorporating healthy fats, fresh fruits, and protein-packed foods can help you feel full and satisfied while providing essential nutrients. Additionally, choosing healthy drinks during breakfast, such as water, green tea, or vegetable juice, can aid in weight loss by providing nutrients and suppressing appetite. However, it’s important to remember that a balanced and nutritious breakfast with a variety of healthy foods is key to successful weight reduction and overall health.

Frequently Asked Questions

Is skipping breakfast an effective way to lose weight?

While skipping breakfast may lead to a temporary reduction in calorie intake, it can be counterproductive for weight reduction. Studies have shown that skipping breakfast can lead to increased hunger, overeating later in the day, and a slower metabolism.

What are some quick and healthy breakfast ideas for weight loss?

Some quick and healthy foods for weight loss include Greek yogurt with fresh berries and nuts, avocado toast with a boiled egg, or a smoothie with spinach, banana, and almond milk.

Is it essential to eat breakfast every day for weight reduction?

Eating breakfast daily can be important for weight reduction, as it can help regulate blood sugar levels, reduce hunger, and prevent overeating later in the day. However, the specific breakfast timing may not be as crucial as simply incorporating a healthy breakfast into your daily routine.

Are there any foods I should avoid for breakfast when trying to lose weight?

Avoiding high-calorie and high-sugar breakfast foods, such as pastries, sugary cereals, and sweetened drinks, is best when trying to lose weight. These can cause blood sugar spikes and crashes, leading to increased hunger and cravings later in the day.

How can drink water during breakfast help with weight reduction?

Drinking water during breakfast can help with weight reduction by promoting feelings of fullness and preventing overeating. Additionally, drinking water can aid digestion and help flush out toxins from the body.

Can eating a high-protein breakfast help with weight loss?

Yes, eating a high-protein breakfast can help with weight loss by reducing hunger and increasing feelings of fullness. Protein is also important for building and repairing muscle tissue, which can help boost metabolism and burn more calories.

Are there any specific nutrients I should look for in a healthy breakfast for weight loss?

A healthy breakfast for weight loss should include balanced macronutrients, such as protein, healthy fats, and complex carbohydrates. Additionally, it should provide essential vitamins and minerals, such as vitamin C, fiber, and iron.

Can meal prepping for breakfast help with weight loss?

Yes, meal prepping for breakfast can help with weight loss by ensuring that you have readily available healthy and nutritious breakfast options. This can prevent the temptation to grab unhealthy foods on the go and make it easier to stick to your weight loss goals.


  1. Gibney, M.J., Barr, S.I., Drewnowski, A., Sisse Fagt, Livingstone, B.E., Masset, G., Gregorio Varela Moreiras, Moreno, L.A., Smith, J., Vieux, F., Thielecke, F. and Hopkins, S. (2018). Breakfast in Human Nutrition: The International Breakfast Research Initiative. [online] 10(5), pp.559–559. doi:https://doi.org/10.3390/nu10050559.
  2. Dhurandhar, E.J., Dawson, J.H., Alcorn, A., Larsen, L.H., Thomas, E.A., Cardel, M.I., Bourland, A.C., Astrup, A., Marie-Pierre St-Onge, Hill, J.O., Apovian, C.M., Shikany, J.M. and Allison, D.B. (2014). The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial,,. [online] 100(2), pp.507–513. doi:https://doi.org/10.3945/ajcn.114.089573.
  3. Wicherski, J., Schlesinger, S. and Fischer, F. (2021). Association between Breakfast Skipping and Body Weight—A Systematic Review and Meta-Analysis of Observational Longitudinal Studies. [online] 13(1), pp.272–272. doi:https://doi.org/10.3390/nu13010272.
  4. Tanja V.E. Kral, Whiteford, L.M., Heo, M. and Faith, M.S. (2011). Effects of eating breakfast compared with skipping breakfast on ratings of appetite and intake at subsequent meals in 8- to 10-y-old children. [online] 93(2), pp.284–291. doi:https://doi.org/10.3945/ajcn.110.000505.
  5. Ahola, A.J., Mutter, S., Forsblom, C., Forsblom, C. and Per-Henrik Groop (2019). Meal timing, meal frequency, and breakfast skipping in adult individuals with type 1 diabetes – associations with glycaemic control. [online] 9(1). doi:https://doi.org/10.1038/s41598-019-56541-5.
  6. Zilberter, T. and Eugene Yuri Zilberter (2014). Breakfast: To Skip or Not to Skip? [online] 2. doi:https://doi.org/10.3389/fpubh.2014.00059.

More from Weight Management


Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement