- A healthy breakfast consisting of whole grains, lean protein, healthy fats, fruits, and vegetables helps you feel full throughout the day.
- While the science is mixed, we recommend not skipping breakfast because it can lead to bad eating habits and throw off your weight loss goals.
- The 33 healthy breakfast recipes in this article can help you start your day strong.
When you’re trying to lose weight, what you eat for breakfast matters. A healthy breakfast is a great way to start your day, kickstart your metabolism, and boost your energy levels.
Studies have shown that breakfast eaters are all-around healthier and less likely to be overweight. They’re also more likely to have good blood sugar levels and less likely to be hungry later on in the day.
But not all breakfasts are created equal. Here are the best healthy breakfast ideas whether you want to lose weight, or just want to start your day off with a nutrient-dense meal.
Note: Consult your health care provider before making any dietary changes.
Ready to make a lasting change?
A healthier you, wherever you are.
What to eat for breakfast when you’re trying to lose weight
When planning your breakfasts, aim for a balanced selection of complex carbohydrates, lean protein, and healthy fats.
Complex carbs tend to have lower calorie density than simple carbs, which are usually found in processed foods with added sugars.
They also contain more vitamins, minerals, and fiber—which takes longer to digest and can help you feel fuller for longer.
Lean proteins take even longer to break down than complex carbs. As a result, high-protein breakfasts can provide your body with sustainable energy and keep you feeling full until lunchtime.
Finally, healthy fats are another important part of a nutritious breakfast. But, like carbs, it’s all about which type of fats you’re eating.
Unsaturated fats, like those found in salmon and avocado, can help improve blood glucose levels, lower your risk of developing heart disease, and lower cholesterol levels.
Together, these three macronutrients can help you lose weight in a healthy way by keeping you feeling full and satisfied, while maintaining a calorie deficit.
Should you skip breakfast to lose weight?
At Noom, we don’t believe in skipping breakfast. And we understand that this may be confusing.
You want to lose weight, which requires a calorie deficit. Fasting or skipping breakfast would make sense, right? Not necessarily.
Breakfast has been called “the most important meal of the day” for quite some time, and there’s a reason for that.
Eating breakfast can help you feel fuller throughout the day and create better eating habits that fend off weight gain.
But the science isn’t black and white about skipping breakfast. Some studies have linked skipping breakfast to weight gain, while others link it to weight loss.
Our recommendation? Don’t skip breakfast. Listen to your body, and eat when you’re hungry.
For some people, that means breakfast is the most important meal of the day. For others, waiting a bit to eat their first meal can save calories for when they’re feeling hungry.
Just don’t wait until you’re overly hungry, or you may end up making poor choices.
The best breakfast foods for weight loss
Putting together a breakfast plate to help you with your weight-loss goals isn’t hard when you know the best foods for the job.
Below are examples of healthy breakfast ideas, as well as easy items you can grab or add to cover the bases of a healthy, balanced diet when you’re trying to lose weight.
Here are some examples of whole grain foods you can eat at breakfast and a few ways they can be prepared.
- Granola can be sprinkled on top of some Greek yogurt, made into healthy granola bars, or eaten like cereal by itself.
- Muesli is a healthier option than most cereals on the shelves and highly customizable with additions like berries and nuts.
- Oats are versatile and can be used to make steel-cut oatmeal, overnight oats, pancakes, and muffins.
- Quinoa, which you may have never considered for breakfast, can be turned into a bowl, parfait, pancakes, and more.
- Whole-wheat muffins, bagels, and breads can be topped with foods like avocado, eggs, salmon, nut butter, and more to get you some protein and healthy fats in addition to whole grains.
Looking for ways to eat healthy fats at breakfast time? Here are some foods full of healthy fats to incorporate into your morning meal:
- Avocado has become a breakfast superstar in recent years, whether it’s smashed on toast, topping some eggs, or in a breakfast burrito.
- Greek yogurt is another highly versatile option you can grab at the grocery store to eat on its own, topped with some granola and honey, or blended into a smoothie.
- Nuts can be used in a granola recipe, in nut butter form on toast, or in a healthy breakfast muffin or pancake recipe.
- Smoothies are the gift that keeps on giving—you can add any combination of fruits, veggies, nuts, and more to your blender to start your day with a nutrient-packed punch and whatever flavor profile you prefer.
- Whole eggs can be scrambled, fried, poached, or hard-boiled to be the base of your breakfast or as a topping for another dish.
Check out some of the foods that can help you get a healthy dose of protein in the morning.
- Beans aren’t necessarily a breakfast staple in every home, but they could be easily added to your lineup in a breakfast quesadilla or topped with some fried eggs.
- Cottage cheese can be turned into a decadent but good-for-you breakfast by topping it with some nuts and fruit, or incorporated into another recipe like pancakes for some added protein.
- Nut butter isn’t just great on toast—you can throw it in a smoothie, into some overnight oats, or on top of some fruit.
- Salmon is great at breakfast, whether it’s smoked salmon on top of a whole-grain bagel or scrambled into some eggs.
- Sausage can be enjoyed on its own with some eggs, mixed into a breakfast hash recipe, or added to a savory quinoa bowl.
- Turkey bacon is perfect on a healthy breakfast sandwich or in a wrap, and can be enjoyed on the side of a plate of eggs, too.
And, of course, adding some fresh fruit and veggies into the mix is a great way to add more flavor and get even more nutrients in.
Ready to make a lasting change?
A healthier you, wherever you are.
Healthy breakfast recipes to lose weight
Whether you’re looking for low-fat, low-calorie, or low-carb breakfast meals, we’ve got you covered. Here are 33 delicious, satisfying, and easy breakfast recipes that can help you with your weight loss goals.
The recipes are balanced, nutrient-dense, and easy to prep ahead of time or whip up in a few minutes for breakfast on busy mornings or brunch on the weekend.
Low-fat breakfast ideas
If lowering your fat intake is your mission, these recipes will help get you going in the morning while keeping you on track with your weight loss goal.
- Applesauce oatmeal pancakes from The Spruce Eats (2 grams of fat per serving)
- Overnight oats from Diethood (5 grams of fat per serving)
- Breakfast tacos with corn tortillas from Eating Well (6.5 grams of fat per serving)
- Quinoa breakfast bowl with raspberries from Recipe Runner (8 grams of fat per serving)
- Healthy French toast from Hungry Healthy Happy (6 grams of fat per serving)
- Make-ahead breakfast banana bread from Kim’s Cravings (1 gram of fat per serving)
- Oatmeal muffins from Food.com (1 gram of fat per serving)
- Pumpkin smoothie from The Spruce Eats (0 grams of fat per serving)
- Crustless mushroom quiche from Food.com (2 grams of fat per serving)
- Egg muffin cups from Show Me the Yummy (2 grams of fat per serving)
- Sweet potato protein breakfast bowl from Fit Mitten Kitchen (3 grams of fat per serving)
Low-calorie breakfast ideas
Having a daily caloric goal is a good way to maintain a calorie deficit. Starting your morning off on the right foot with these low-calorie breakfasts can help set the rest of your day up for success.
- Acai bowls from The Forked Spoon (248 calories per serving)
- Baked eggs in avocados from Downshiftology (223 calories per serving)
- Freezer-friendly egg muffins from Tip Buzz (131 calories per serving)
- Giant frittata from Get Healthy U (145 calories per serving)
- Healthy apple muffins from Cookie and Kate (192 calories per serving)
- Healthy breakfast sandwich from Kim’s Cravings (226 calories per serving)
- Peanut butter banana smoothie from Food With Feeling (251 calories per serving)
- Scrambled eggs with vegetables from Taste of Home (173 calories per serving)
- Berry-licious smoothie bowl with almond milk from Zesty South Indian Kitchen (317 calories per serving)
- Strawberry oatmeal bars from Suburban Simplicity (149 calories per serving)
- Sweet potato mushroom skillet from The Food Blog (219 calories per serving)
Low-carb breakfast ideas
- Tofu scramble from BBC Good Food (7 grams of carbs per serving)
- Avocado toast with fried eggs from Kicking Carbs (11 grams of carbs per serving)
- Cheesy cauliflower breakfast grits from Keto Diet App (8 grams of carbs per serving)
- Gluten-free breakfast casserole from Wholesome Yum (1 gram of carbs per serving)
- Granola with nuts, seeds, and cranberries from Low Carb Maven (12 grams of carbs per serving)
- Ham and cheese stuffed waffles from Beauty & the Foodie (6 grams of carbs per serving)
- Low-carb green smoothie from Primavera Kitchen (7 grams of carbs per serving)
- No-egg breakfast bake with sausage and peppers from Kalyn’s Kitchen (5 grams of carbs per serving)
- Overnight chia pudding from Gnom-Gnom (13 grams of carbs per serving)
- Shakshuka with zucchini from Healthful Blondie (8 grams of carbs per serving)
- Turkey sausage with maple syrup from Little Spoon Farm (3 grams of carbs per serving)
Start your day strong with a healthy breakfast
Even if there isn’t a definitive answer about the role breakfast plays in weight loss or weight gain, one thing is clear—a balanced, nutrient-dense breakfast can boost your energy to get you through those long mornings.
And when your stomach starts rumbling around midday, we’ve got you covered with 99 easy and healthy lunch ideas for weight loss.