Healthy Breakfast Foods That Help You Lose Weight
When youre trying to lose weight, breakfast can set the tone for the rest of your day.
Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins.
On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.
Here are 14 healthy breakfast foods that can help you lose weight.
Sugary Or Highly Refined Cereals
Despite their sweet, crunchy profile and common presence on the breakfast table, most sugary cereals wont sustain you for long.
Theyre typically full of sugar and low in protein, meaning that theyll rapidly increase your blood sugar levels. This can lead to irritability and hunger once the blood-sugar-reducing hormone insulin takes effect .
Likewise, even unsweetened cereals like corn or bran flakes tend to be low in protein, with just 2 grams of protein per cup and 4 grams of protein per cup , respectively. So, while they contain less added sugar, theyre still not the best way to start your day .
Even more natural-seeming options like granola are often loaded with added sugars, which have been linked to obesity, type 2 diabetes, and heart disease .
For these reasons, while sugary or other highly refined cereals may be alright as a once-in-a-while treat, theyre not the best everyday breakfast option.
Samgyeopsal With Lettuce And Kimchi
This Korean breakfast isnt what you see every day, but still, some people eat samgyeopsal for breakfast. Samgyeopsal is basically small slices of pork that you eat with lettuce, kimchi, and garlic. Its very popular in Korea because its delicious.
These kinds of breakfasts you dont often see because its not the healthiest, but there are few people eating these for breakfast. Its easy, and you only have to grill the meat to get it done.
Normally people would eat samgyeopsal in the evening after a night of hard work with some soju. This breakfast isnt a traditional meal since you can literally eat this anywhere in the world.
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Overnight Oats With Chia Seeds And Berries
“Oats are packed with fiber, vitamins, and minerals that promote good digestion, steady energy, and healthy cholesterol,” says Lexi Endicott, RD, LD of To Taste. Chia seeds add healthy fat, protein, and even more fiber and the berries contributes to your total fruit intake. Overnight oats are great for busy mornings because you can make them the night before and just grab and go when you wake up.
White Bean Avocado Toast
Avocado toast is hard enough to pass up on its own. This recipe makes it that much harder. It adds extra protein for a tasty twist. In addition to mashing up avocado for the spread, you’ll also create a white bean mixture to throw on it as well.
Per serving: 140cal, 5 g fat, 19 g carbs, 6 g protein, 5 g fiber
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What To Eat This Week
Heres a blueprint for easy meal prep this week. Youll see that breakfasts are a mix of some make-ahead meals and some morning-of options. Lunches also utilize the mix-and-match strategy using store bought items like rotisserie chicken or simple roasted chickpeas and vegetables. While weve offered five different dinner options, you can streamline the menu by making enough for leftovers. From easy one-pot and sheet-pan dinners to a better-for-you version of a Chinese takeout favorite, we’ve got you covered this week.
What Else Should I Know
Just in case you need more evidence that eating breakfast is the way to go, kids who don’t eat breakfast are less able to learn at school, get less iron in their diets, and are more likely to have a higher body mass index , which is a sign they may be overweight.
On the other hand, kids who eat breakfast do better in school, are more likely to participate in physical activities, and eat healthier overall. So tomorrow morning, don’t run out the door on an empty stomach. Fuel up with a healthy breakfast!
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Two Slices Of Whole Grain Toast With Smashed Avocado Crumbled Feta And Cherry Tomatoes With A Whole Milk Cappuccino
“I work out from 6:30-7:15 a.m. most mornings, and the first stop after my run is usually my local coffee shop for a cappuccino,”Edwina Clark, MS, RD, APD , CSSD, said via email. “Milk is packed with protein and rapidly absorbed carbs, making it a great choice for recovery,” she said, noting that she prefers a cappuccino with whole milk, as the fat slows down the caffeine absorption. At home, Clark will make her signature breakfast avocado toast topped with feta and cherry tomatoes. “The combination of healthy fats, whole grain carbs and veggies keeps me fueled for hours,” she said.
Greek Yogurt Or Cottage Cheese
This protein-and-fat combo can give you a feeling of fullness that lasts a little longer. You can mix in fruits, nuts or whole-grain cereal. Some people even enjoy spreading cottage cheese on toast, says Czerwony.
If youre feeling really adventurous, maybe try making cottage cheese pancakes for a protein-rich start to your day.
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What I Eat For Breakfast Every Day
byAndrew OlsonOctober 10, 2019, 11:07 am
It might sound strange, but I wear the same clothes pretty much every day. A black long t-shirt and black Prana Brion shorts or black jeans. I do have a few grey t-shirts in reserve if Im feeling really adventurous, but most days, its the same thing.
Its not that I dont care about what Im wearing, its that I care too much. I tend to obsess over details. If I had to think through what Im wearing every day, I would overthink things and waste too much energy. So instead, I took the time to find the one outfit that fits/works perfectly so that I can forget about it. That way, my brainpower is reserved for more productive and creative things.
For similar reasons, I eat the same thing for breakfast every morning. In fact, my entire morning ritual is pretty much set in stone: I wake up around 6:30, run 3-10 miles, get dressed, and eat this breakfast the same thing I have been eating every day for the last two years. In that time, I have been continually tweaking and refining the ingredients to the point where its now just about perfect. This breakfast is the most delicious meal of the day, the most nutritious, and the fastest. So today, I thought I would pull back the curtains and show you what I eat for breakfast every day
So, about two years ago I started looking around for a new breakfast that would make me feel better after eating it, not worse. It needed these requirements:
A Smoothie Or Hot Quinoa
Stephanie Dunne, MS, RD, CDN, IFNCP, has two go-to breakfasts, one being a smoothie she’s made almost every morning for the past 12 years. “I always make it using whole foods like cucumber or celery, spinach or arugula, avocado or coconut milk, frozen berries, and a few other nutrient-dense ingredients,” Dunne explained via email. “I love it because it is packed with nutrition from healthy fats and protein to lots of vitamins, minerals and phytonutrients which ensures I stay satisfied throughout the morning and that I start my day with at least two of my fruit or veggie servings for the day.”
When a smoothie won’t cut it, Dunne make hot quinoa, similar to oatmeal. “I use a base of almond or coconut milk to cook it and then add in spices like cinnamon and nutmeg, roasted pumpkin seeds or almond slices, and fruit like blueberries or mango,” Dunne explained. “Quinoa is high in protein and fiber, while the seeds and nuts provide healthy fat and the fruit provides phytonutrients and more fiber. Plus it’s really tasty and feels snuggly in my stomach on a cold morning.”
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Breakfast Hash With Plantains + Fresh
“As a Nigerian girl, I love my plantain. I tell my clients all the time that their cultural food can be a part of their weight loss journey,” says Osagiede. “In this quick recipe, we are baking our plantain and pairing it with breakfast sausage and eggs, giving it a sweet and savory taste. Plantains are a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium.”
Per serving: 408 cal, 19 g fat, 31 g carbs, 26 g protein, 4 g fiber
Typical Italian Breakfast Foods
Pane, Burro e Marmellata Bread, Butter & Jam
One of the simplest yet most typical Italian breakfasts is pane, burro & marmellata. This is what you will likely be served if you stay in an Italians home or at a small, family-run guesthouse. Along with fresh bread and piping hot espresso, you will presented with an array of spreads. As the name would suggest, butter and jam are staples of this Italian breakfast, but you may also find thick chocolate spread or honey on offer.As with everything else in Italy, these spreads will differ from region to region .Those who are trying to watch their weight or prefer an alternative to bread may choose Fette Biscottate to spread their jam on, which loosely translates as rusk.Fette biscottate are baked twice to achieve their dark caramel colour and very dry texture, and you can buy plain, wholegrain, multi-grain and more from every supermarket in Italy.
Fette Biscottate
Cornetto
Perhaps the most ubiquitous Italian breakfast food, a cornetto is the Italian version of the Austrian kipferl, which is the grandfather of the humble croissant.It differs slightly from a croissant in that it has a softer texture and contains less butter, but the end result is pretty much the same . Cornetti can be plain, or be injected with various fillings . These fillings can include chocolate, jam, pistachio cream or custard .
Biscuits
Cereals
Ciambellone, Crostata, Cannoli & More
Granita con Brioche The Dolce Vita in Sicily
And Of Course, Coffee
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What Time To Eat
Breakfast
Breakfast is all about breaking the fast of a night without eating. It also sets the stage for your nutrition for the entire day and gives you the energy you need to face what the day will bring. Starting the day on an empty tank can leave you feeling drained and reaching for a candy jar or bag of chips by mid-morning. Plan to eat breakfast within an hour of waking. This way, your breakfast doesnt blend into a mid-morning snack or grazing followed closely by lunch.
Lunch
Lunch should be about four to five hours after breakfast. For example, if you ate breakfast at 7 am, eat lunch between 11 am and noon. If it is not possible for you to eat lunch until 2 pm on a particular day, then plan a snack in between those two meals.
If you need to eat a snack, include a mix of protein and carbohydrates. For example, eat a low-fat cheese stick with an apple, or one to two cups of vegetables with one-fourth cup of hummus. The goal is to prevent becoming overly hungry between meals, which can lead to snack time beginning the moment you get home from work.
Dinner
Many people tend to overeat at dinner because they have not eaten enough throughout the day. Dinnertime should follow the same schedule as your earlier meals, making sure there is no more than a four- to five-hour window between lunch and dinner. Some people will need to eat a snack between lunch and dinner because eating dinner at 4 or 5 pm is not always realistic.
Breads Bagels & Muffins
Breads of various types are among the most commonly-served breakfast items. Many varieties are vegan. Plain old toast, orif you want to get a little fancierEnglish Muffins, are excellent choices. As always, breads made primarily from whole grains are the healthier choice. Here are a few excellent spreads:
- Fruit preserves or jam
- Vegan cream cheese
Bagelsusually halved, toasted, and smeared with cream cheese or butterare incredibly popular in New England. Its even widely believed that New York Citys water supply makes for a better bagel than you can get elsewhere. If youve got a slot toaster and some vegan cream cheese, vegan butter, or jam, you can buy bagels at your grocery in bags of six and theres no cheaper breakfast to make at home.
Bagel shops are also beloved fixtures in college towns throughout the United States. Many bagel shops offer vegan cream cheese or butter. Nearly all bagels are veganjust watch out for yellowish egg bagels or honey added to the whole wheat varieties.
You may also be able to find vegan muffins locally, although this is a less healthy option since they tend to contain lots of sugar. Croissants are another wonderful breakfast food, but theyre traditionally made with lots of butter. While you may have a tough time finding vegan croissants available for purchase, you can always bake your own. Heres a recipe with lots of helpful photos, and youll find a number of other recipes if you do a search for vegan croissants.
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The Most Important Meal Of The Day
Maybe its just us, but the thought of syrup-drenched pancakes make it so much easier to spring out of bed and tackle the day. So, its no wonder that weve got more than a few great ideas for your morning meal. Youll find something for everyone in this roundup, from healthy breakfasts thatll keep you full and fueled to ones that you can make on the fly and enjoy as youre running out the door. With easy recipes for muffins, French toast, breakfast casseroles and more theres no reason you should ever have to skip breakfast again. Weve even got a recipe for breakfast cake. Yep, you read that right: cake. Its packed with oats, flavored with cinnamon and topped with a nutty glaze. Its a great way to clean out the pantry and prep breakfast for a few days all at once.
Get the Recipe: Oatmeal-Glazed Breakfast Cake
Toast With Fried Eggs
Toast with fried eggs might sound very familiar to you, well youre correct. Its nothing special, but still, many Koreans eat toast in the morning with some fried eggs. Its easy to make and affordable for everyone.
Some people go to bakeries and buy some toast over there because theyre too lazy to make it themselves. There are many french bakeries in Korea, and its very affordable to buy bread, toast, and more.
Overseas its very normal to eat toast with fried eggs, you dont see it often in Korea, but still, some people do it.
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What Are The Best Fruits And Vegetables To Have For Breakfast
- Melon. When it comes to getting the most volume for the least amount of sugar, melons like cantaloupe or honeydew can be your best friend in the morning, says Tafur. She recommends freezing up chopped melon to add to your smoothies as well.
- Berries. In season, berries such as strawberries, blueberries, and cherries can be a delicious way to add natural sugar and sweetness to bowls or even on the side of a protein-packed omelet.
- Kiwi. âKiwis are such an underrated fruitâone to two can provide you with a dayâs worth of vitamin C,â says Tafur.
- Bananas. Paired with a hard-boiled egg, they can make for a perfect breakfast in a hurry.
- Papayas. Papaya contains enzymes that aid the digestive process, not to mention theyâre sweet and taste fantastic, says Tafur. Add them on top of a plant-based yogurt for a tropical twist.
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Is It Bad To Skip Breakfast
Much of the advice relating to the importance of breakfast is based on observational studies, says Czerwony. These studies arent randomized clinical trials that prove their importance.
So if youre someone who doesnt wake up hungry, delaying the first meal may be better. Others skip breakfast as part of an intermittent fasting style of eating.
An early breakfast may not be for everyone, says Czerwony. Listen to your hunger cues to know how important it is for you. What you eat over the whole day is more important than stressing over breakfast.
This doesnt mean that the eat breakfast advice is bunk. It just means the importance varies from person to person.
What To Do If Youre Not Hungry
Many people say that they arent hungry at certain meal times, especially for breakfast. If you frequently skip breakfast, you have trained your body not to send hunger signals at that time because they have long been ignored. Your body needs energy in the morning, so fuel it accordingly.
If you begin to re-introduce breakfast daily, your natural hunger cues will return. Breakfast can be as simple as a protein shake, hard-boiled eggs with fruit, or whole grain toast with peanut butter or almond butter. Eat a breakfast that includes protein so that you can stay energized through lunchtime.
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