We’ve all heard the adage that breakfast is the most important meal of the day, and there’s a reason the saying has stuck around.
Eating a healthy breakfast is a great way to start your day, kickstart your metabolism, and boost your energy.
Studies have shown that breakfast eaters are all-around healthier, less likely to be obese, more likely to have good blood sugar levels, less likely to be hungry later on in the day, and may have improved cognitive function.
But not all breakfasts are created equal.
Breakfast foods, like cereal, bagels, and pastries, can be packed with refined carbs, sugars, and empty calories.
Eating refined carbs causes surges in blood sugar levels which can lead to reduced energy, increased food cravings, and weight gain.
What to eat for breakfast when you’re trying to lose weight
Superstar breakfasts should consist of a complex carb paired with a healthy fat or lean protein.
Complex carbs are rich in fiber and high in vitamins and minerals.
Unlike simple carbs (carbs with high-calorie but low-nutrient counts), complex carbs take time to break down, delivering your body the fuel and energy it needs to run like a well-oiled machine.
Protein provides your body with sustainable energy and takes even longer to break down than complex carbs, keeping you fuller longer.
Finally, healthy fats can have an array of health benefits for the body including reducing the risk of heart disease, stroke, and Alzheimer’s while boosting the immune system.
But remember that healthy fats are Noom red foods, meaning they are very calorie-dense.
They are great for our bodies in small portions — that’s why we suggest that 25% of your calorie intake come from red foods each day.
So how can you turn these three macronutrients into a nutritious breakfast?
Below we’ve listed foods in each category that you can mix and match to create your perfect breakfast. (Don’t forget — you can always add a healthy helping of fruits or veggies to your meal to make it more filling!)
Don’t have time for that?
We’ve also included seven healthy breakfast recipes with ingredient lists to keep you prepared for the entire week.
An excuse to eat a delicious meal? We’ll take it.
Healthy breakfast recipes to lose weight
A Week of Noom-Approved Recipes
(skip to the bottom for a grocery list for these recipes)
Overnight Oats via KathEats
Mondays are tough for all of us. Luckily, this easy and satisfying breakfast meal requires no cooking AND takes only 5 minutes to prepare. Top with your favorite fruits or a handful of nuts the next morning.
Breakfast Burrito via Women’s Health Magazine
Want to keep your energy up early in the week? Try this protein packed recipe that takes 5 minutes to prep and 5 minutes to cook, leaving you time to sleep in and catch up on your beauty sleep.
Avocado Toast with Egg via The Corner Kitchen
Whole grains fuel the body, while eggs fill you up, and superstar avocado can help lower cholesterol, improve heart health, and aid in digestion.
Mini Ham and Cheese Quinoa Bites via Iowa Girl Eats
It’s almost the weekend! Celebrate with these delicious mini quinoa bites that can be cooked the night before and frozen. They take only 20-30 seconds to reheat and are packed with filling protein.
Microwave Scrambled Eggs with Veggies via Martha Stewart
This protein-packed breakfast takes no time to make and the clean-up couldn’t be easier. Choose your favorite veggies to add more volume and keep you fuller longer.
Healthy Breakfast Sandwiches via The Food Network
Ah, the weekend. Treat yourself with a healthy breakfast sandwich. These sandwiches feature whole-grain and tons of protein to get you ready for your day.
Banana-Apple & Nut Oatmeal
Nothing is quite as comforting as a tasty bowl of oatmeal in the winter time. Finish your week right with this free sample recipe from the Noom Pro library. Enjoy!
1/4 cup quick cooking oats
1/2 cup skim or almond milk
1/4 tbsp flaxseed
1/2 apple, diced
1 tbsp chopped walnuts
1/2 banana, peeled and sliced
1 tbsp honey
1. Combine quick oats, milk, flaxseed, and honey in a microwave-safe bowl. Cook in microwave for 2 1/2 minutes, or longer depending on microwave.
2. Stir the mixture, top with walnuts, apples, and bananas. Serve hot.
Black or pinto beans
Salt and pepper
Nuts of your choice (suggested: walnuts)
Low-calorie whole-wheat tortillas (suggested: La Tortilla Factory High Fiber Low Carb Tortillas)
Whole grain bread
Fat-free cheddar cheese
3 Green onions
¼ lb. Deli ham
Should you skip breakfast to lose weight?
First, let’s address that some people think that skipping breakfast will help you lose weight.
To lose weight, you need to eat fewer calories. To eat fewer calories, you could eat fewer meals. To eat fewer meals, you could simply skip one.
On the other hand, many think that skipping breakfast will lead to weight gain.
People who are #TeamBreakfast will share studies demonstrating that people who eat breakfast are leaner than people who don’t. They’ll also share studies that suggesting that those who eat breakfast are better able to maintain weight loss.
Unfortunately, those studies don’t show that eating breakfast causes weight loss or weight maintenance — they simply demonstrate that breakfast is associated with the two.
People who eat breakfast and are able to maintain a healthy weight likely also have other healthy habits that contribute to this association.
The facts? Neither side is right.
The Bottom Line
Breakfast isn’t a universally “magical meal.”
Ultimately, whether eating a meal first thing in the morning is a good weight loss strategy depends on you.
For some people, eating a nutritious, well-balanced breakfast can help set a healthy tone for the day, keep hunger at bay, and prevent overeating later in the day. For these people, breakfast could very well be the most important meal of the day.
For others, who may not wake up hungry, waiting to eat the first meal until a bit later in the day can save calories for when they have more of an appetite. For these people, skipping breakfast may just be the key to sucessful weight loss.
However, no one should wait until they’re overly hungry to eat. This is when we tend to overeat and poor food choices come into play!