Trying To Lose Weight? 15 Balanced Breakfast Ideas From a Dietitian (2024)

Starting your day with a balanced, nutritious breakfast is an easy and effective way to support your health.

Eating a protein and fiber-rich breakfast can promote optimal blood sugar regulation and give you sustained energy. It can also keep you full until your next meal and reduce your overall calorie intake, which could help you reach your weight loss goals.

Eggs are rich in protein, easy to make, and serve as the base for several breakfast dishes, like egg muffins. You can make egg muffins by mixing eggs with chopped vegetables and a small amount of cheese, and then pouring the mixture into muffin tins and baking in the oven until solid. These are easy to meal prep; just make a bulk batch and freeze for later use.

Two eggs provide 12.52 grams (g) of protein, which is the most filling macronutrient. In addition to being high in protein, eggs are low in carbs and rich in essential nutrients like B12, selenium, and vitamin A.

Following diets higher in protein and lower in carbs is linked to several health benefits, including improved blood sugar regulation, reductions in heart disease risk factors like high triglyceride levels, and weight loss.

Also, studies show that eating eggs for breakfast may help you take in fewer calories later in the day, which can help encourage fat loss.

2. Greek Yogurt With Berries and Chia Seeds

Greek yogurt contains more than double the amount of protein found in regular yogurt, making it a smart choice for a weight loss-friendly breakfast. A 7-ounce (oz) container of Greek yogurt provides just under 20 g of protein, which can help youfeel satisfiedafter eating.

Topping Greek yogurt with fiber-rich foods can further boost your breakfast's weight loss-promoting potential. Protein and fiber both slow digestion, which increases feelings of fullness and helps you eat fewer calories, which encourages weight loss. For example, research shows that pairing yogurt with fiber-rich chia seeds leads to greater feelings of fullness compared to eating plain yogurt.

Try layering Greek yogurt with high-fiber ingredients, like chia seeds and berries, for a quick, yet satisfying breakfast.

Oats, including rolled oats and steel-cut oats, are a popular breakfast choice as they're nutritious, filling, and versatile.

Though steel-cut oats take a bit longer to prepare than rolled oats, they're higher in protein and fiber, making them a better option for promoting satiety. A quarter-cup of steel-cut oats contains 5 g of protein and 4 g of fiber.

Top steel-cut oats with peanut butter for added protein and flavor. Look for a peanut butter with minimal added sugar to help reduce your sugar intake.

4. Protein-Rich Smoothie

Protein powdersare a helpful ingredient to keep in your kitchen as you can use them to prepare quick and nutritious meal and snack options, like protein shakes and smoothies.

If you're looking for a weight loss-friendly breakfast option that can be taken on the go, consider whipping up a protein-packed smoothie made with whey protein, frozen berries, nut butter, and water, milk, or plant-based milk. One scoop of whey protein isolate provides 25 g of protein, making it a satiating ingredient that can help boost weight loss and increase muscle mass.

A research review found that people who supplemented with whey protein experienced significant reductions in body weight and body fat compared to those who received placebo treatments.

If you follow a plant-based diet or can't eat eggs, it can be challenging to find protein-rich breakfast options. Legumes, like chickpeas, are high in plant-based protein and fiber and can be used to prepare filling breakfast dishes.

Chickpeas provide 12.5 g of fiber per cooked cup. Fiber helps slow digestion, which helps you feel fuller after eating.

Research findings suggest that adding chickpeas and other legumes to your diet can reduce your hunger levels and help you eat fewer calories throughout the day, which can support weight loss and prevent weight gain. A recent study found that adults who ate more legumes, like chickpeas, had significantly less weight gain over a 10-year time period compared to adults with low legume intake.

To make a vegan-friendly breakfast, sauté chickpeas with cubed sweet potatoes and sliced onions until the onions are caramelized and the sweet potatoes are soft.

6. Veggie Frittata

Combining protein-packedeggswithhigh-fiber vegetables creates a filling and nutrient-dense breakfast that will keep you satisfied through the morning.

Protein and fiber increase feelings of fullness by stimulating the release of satiety hormones such as peptide YY (PYY) and cholecystokinin (CCK) and slowing digestion, which can help you eat fewer overall calories.

You can make a frittata by combining whisked eggs, your favorite vegetables, herbs, and seasonings in a pie dish or cast iron skillet and baking at 400℉ for around 20 minutes.

Though most people enjoy oats with sweeter ingredients, like fruit, oatmeal makes a healthy base for savory breakfasts, too.

Try making savory oatmeal by mixing cooked steel-cut or rolled oats with salt and pepper and topping your oats with protein and fiber-packed ingredients like eggs, cheese, and vegetables.

Oats can boost feelings of fullness after eating and support overall health by reducing heart disease risk factors like LDL cholesterol and improving the health of the digestive system.

8. Chia Pudding

Chia seedsare packed with nutrients that support satiety and a healthy body weight, like fiber and protein. Chia seeds contain nearly 10 g of fiber per ounce, which helps you feel full. Fiber-rich foods, like chia seeds, also promote digestive health by keeping bowel movementsregular and encouraging the growth of beneficial bacteria in the gut.

To make chia pudding, combine 2 tablespoons (tbsp) of chia seeds with a half-cup of milk of your choice, such as cow's milk or coconut milk. Let the mixture sit in the refrigerator until it takes on a thick, pudding-like consistency. Top chia pudding with other nutritious, high-fiber ingredients, like seedsand berries.

If you're craving something sweet yet nutritious, consider making protein pancakes. They require just a few ingredients and take minutes to prepare.

To make protein pancakes, blend 2 1/2cupsof rolled oats, two bananas, and two eggs in a high-speed blender until smooth. Pour the mixture in small dollops onto an oiled skillet and cook for 2-3 minutes per side on medium heat until the pancakes are fully cooked through.

Top your protein pancakes with Greek yogurt and berries for a sweet and satisfying breakfast option.

10. Cottage Cheese

Cottage cheese contains 23.5 grams of protein per cup, making it a good choice for those who want to lose weight. In addition to protein, cottage cheese provides vitamins and minerals that are essential to overall health, including calcium andB12.

Cottage cheeseis versatile and can work as a sweet or savory breakfast option. For a boost of fiber, top your cottage cheese with fresh fruit, like berries or sliced peaches, and chopped walnuts.

If you struggle to find the time to prepare a healthy breakfast, a protein bento box can provide the energy you need to power through your day.

To make a protein-packed bento box, choose a few nutritious, high-protein foods, like hard-boiled eggs, hummus, and cheese, plus high-fiber foods, like fresh fruits and vegetables, and place them into a container with multiple compartments to keep your ingredients separated. You can make a few of these containers ahead of time to have for the week.

Try mixing up your protein bento box combinations to keep your breakfast options interesting and satisfying.

12. Breakfast Salad

If you think salad can only be eaten for lunch or dinner, think again. Greens, like arugula andspinach, are very low in calories and make a nutritious base for a filling breakfast.

To make a breakfast salad, top your favorite leafy greens with protein-rich ingredients like fried or hard-boiled eggs, cooked or raw vegetables, beans, cheese, and seeds.

Dress your salad with olive oil and apple cider or balsamic vinegar to add flavor and additional health benefits.

Eating fiber-rich whole grains and pseudo grains, like quinoa, brown rice, and buckwheat, is associated with a number of health benefits.

For example, research suggests that people who eat whole grains are less likely to gain weight and develop obesity over time compared to people who eat refined grains.

For a quick, weight loss-friendly breakfast, top cooked quinoa—which is higher in protein than many other grains—with filling ingredients like eggs and sautéed vegetables.

14. Avocado Toast With Sliced Hard-Boiled Egg

Avocadosare packed with fiber, providing 13.5 g per avocado.

Study findings suggest that people who regularly consume avocados have less stomach fat and are less likely to gain weight over time compared to people who don't eat avocados.

For a simple breakfast, top whole-grain or gluten-free toast with mashed avocado and sliced hard-boiled eggs.

Breakfast wraps are a smart choice if you're looking for a satisfying breakfast you can enjoy on the go.

Use a whole-grain, gluten-free, or low-carb wrap to roll up filling and nutrient-rich ingredients like eggs, beans, and vegetables.

You can customize your wrap based on your dietary preferences and health needs. For a vegan-friendly, high-protein breakfast, stuff your breakfast wrap with sautéed veggies and scrambled tofu, which packs over 9 g of plant-based protein per 3 oz serving.

Tips For Losing Weight Safely

If you're trying to shed excess body fat, it's important to do so using safe and effective methods. It's best to avoid overly restrictive and very low-calorie diets, as these can be difficult to maintain and may cause you to develop a harmful relationship with food.

Instead, focus on transitioning to a nutritious diet high in filling foods, such as foods rich in protein and fiber, while limiting foods and drinks linked to weight gain and other health concerns, such as foods high in added sugar, fast food, and soda.

Remember to maintain proper serving sizes when eating nutritious foods high in protein and fiber, like the breakfasts above. These foods allow you to more easily reduce calories while still getting the nutrients you need, aiding in weight loss.

It's essential to create a calorie deficit to achieve weight loss. You can do this by eating fewer calories throughout the day or by increasing your energy expenditure by engaging in more physical activity.

It's important to note that extreme calorie restriction can lead to side effects such as a loss of muscle mass, increased appetite, and a drop in the number of calories you burn while at rest, which can make it difficult to maintain your weight loss long term.

To minimize these unwanted effects, many experts recommend creating a smaller calorie deficit, which may result in slower weight loss but can increase your chances of keeping the weight off long term.

While there are many evidence-based ways to support healthy weight loss, it's best to work with a qualified healthcare provider, like a registered dietitian, to come up with a weight loss plan that works best for your specific health needs and goals.

Eating a nutritious, balanced breakfast can help you start the day feeling full and energized—which can be an effective way to support weight loss.

Research shows that eating a breakfast high in protein and fiber-rich foods, like eggs, vegetables, beans, and Greek yogurt, can help improve feelings of fullness and help you eat fewer calories later in the day, encouraging healthy weight loss.