9 Healthy Breakfasts for Weight Loss You Must Try

9 Healthy Breakfasts for Weight Loss You Must Try

Bajaj Finserv Health
March 03, 20238 mins read


Eating appropriate foods can stifle hunger and keep you satisfied until lunchtime to reduce snacking and facilitate weight loss. A healthy breakfast for weight loss does just that and keeps you away from junk foods and helps you maintain overall health.

Key Takeaways

  • Oatmeal is one of the finest breakfasts for weight loss
  • Black beans are used in delicious breakfast recipes that help you lose weight
  • An optimal balance of protein, fibre, and heart-healthy fats are great for weight loss
Eating healthy breakfasts for weight loss is one of the best methods to lose weight and get your day off to a good start. Healthy breakfast foods are the foundation of the best breakfast for weight loss.

Breakfast should be high in protein, complex carbohydrates, fiber, and healthy fats to keep you full and well-fueled for the remainder of the day. Eating the wrong foods can raise your cravings and increase your likelihood of failing before the day starts. On the other hand, eating the appropriate foods will smother cravings and keep you full until lunch, which will cut down on snacking and help you lose weight. 

We compiled a list of the healthy breakfast ideas for weight loss that belong in your morning meal, along with breakfast recipes you may make with them. These nutritious foods are low in calories, low in trans fats, high in fiber, and are a high protein breakfast for weight loss.

Why Breakfast is Important for Weight Loss

Healthy breakfasts for weight loss can help you in the following ways:

Aids in nutritional replenishment:

It is important to have a healthy balance of all the essential nutrients. It has been found that having a regular breakfast helps people of all ages, including children and teenagers. It satisfies their needs for macro and micronutrients as breakfasts for weight loss comprise items high in fiber and other nutrients that prevent your body from suffering from any deficiencies.

Weight maintenance:

Body mass index (BMI) is a measurement of height and weight that determines whether a person is within the normal weight range, underweight, or obese. Regularly eating light breakfasts for weight loss will help you have a lower BMI, expand your nutritional options, and lessen your chance of becoming obese associated with improved cognitive performance: Regular breakfast consumption enhances memory and cognitive function and is connected to a considerable reduction in stress. Since breakfasts for weight loss includes healthy items, hence you can be assured of receiving several other health benefits.

Improving workout performance:

It has been found that people who consistently eat fat-burning foods for breakfast exhibit superior workout habits. Breakfasts for weight loss include lots of calories which gives you the energy you need for a vigorous workout

Additional Read: Fat Burning Foods For Weight LossTop Dietician Recommend Breakfast for weight Loss  

Weight Loss Breakfast Ideas

Three food types are suggested in the conventional dietary recommendations, and they supply 20 to 35% of the daily energy needs. These include fresh fruit or juice without added sugar, unprocessed whole grain cereals, and milk and its derivatives. 

It is crucial to remember that a wholesome breakfast for healthy weight loss should be higher in fibre and protein, lower in sugar and fat, and higher in vitamins A and B and minerals (calcium, iron, magnesium). 

Having weight-loss breakfast recipes can unquestionably improve your health. Here are some healthy weight-loss breakfast ideas:


One of the most preferred breakfasts for weight losses oatmeal. In addition to helping people lose weight, oats and oatmeal provide many other health advantages. These include reduced body weight, a drop in blood sugar, and a lower risk of cardiovascular disease. Oatmeal is a nutritious breakfast option for adults over 40, whether it is steel-cut, rolled, quick-cooking, or instant. 

Oats are high in fibre and increase satiety while lowering insulin sensitivity and enhancing intestinal health. Avoid adding sugar to your oatmeal when trying to lose weight. Instead, use maple syrup, honey, or agave nectar as a sweetener instead of sugar for better health.

Chia and Quinoa Porridge

Protein and calories are abundant in chia and quinoa; hence, they work wonders as breakfasts for weight loss. They are rich in fibre, magnesium, potassium, and iron. The simplicity of preparation makes porridge the best. Combine the quinoa, milk, chia seeds, spices, and salt in a pot over medium heat, and cook for about five minutes until most of the milk has been absorbed.

For an added flavor boost, top the oatmeal with fruit, walnuts, a drizzle of maple syrup, and more cinnamon.

Green Tea

There's a strong probability that green tea can be found among the components in practically any diet pill or fat-burning product for weight loss. Green tea's metabolism and fat-burning abilities have been thoroughly researched. 

As an illustration, a study involving 31 individuals found that the consumption of 3 green tea extract capsules helped improve fat burning by 17 per cent in just half an hour [1]. Furthermore, according to different research involving 10 participants, green tea extract accelerated BMR and enhanced 24-hour calorie expenditure by 4 per cent [2]. 

Similarly, a research of 31 people discovered that drinking a beverage three times daily for three days enhanced per-day calorie burn by 106 calories and contained caffeine, calcium, and certain chemicals found in green tea [3]. 

You can enjoy green tea in a variety of ways in the morning. To give your tea a delightful twist, try squeezing in some lemon juice, drizzling on some honey, or brewing it with ginger or mint and having it with your breakfasts for weight loss.Healthy Breakfast Ideas for Weight Loss


Adding vegetables and low-calorie fruits to your smoothies can increase your fibre consumption and make you feel filled for longer. Add a few high-protein foods, such as protein powder, almonds, or seeds, to help you feel full and resist cravings. Though, if you overdo the high-calorie ingredients, smoothies can easily become calorie bombs. Blend one cup (240 ml) of milk, a few handfuls of leafy greens, two teaspoons (28 grams) of chia seeds, and one cup (144 grams) of strawberries to make one of the simplest weight loss smoothies recipes.

Additional Read: Weight Loss Smoothies Recipes


Without a doubt, berries are among the best fruits to include in breakfasts for weight loss. They contain many heart-healthy antioxidants and a lot of filling fibre and vitamins C and K. Berries are also rich in polyphenols. These naturally occurring substances promote weight loss and prevent the formation of fat. They can be eaten or added to oatmeal, cereal, or weight-loss smoothies. They can also be spread on toast with peanut butter.


Nuts act as an excellent complement to many recipes for breakfasts for weight loss since they have the ideal protein, fibre, and heart-healthy fats ratio. In comparison to a control group, a one-year study including 169 individuals revealed that including nuts in a Mediterranean diet significantly reduced waist circumference [4].

In another trial, 65 adults were put into two groups: one had a low-calorie diet that included three ounces (84 grams) of almonds per day, while the other received a low-calorie diet that included complex carbohydrates. Protein and calories were the same in both diets. However, the 24-week study found that those who consumed almonds reduced 62% weight and 56% more body fat than those who consumed complex carbohydrates [5]. 

Remember that nuts also contain many calories, so try to eat no more than one ounce (28 grams) at a time to prevent the calories from piling up. Add a serving of nuts to yoghurt, cottage cheese, or homemade granola to boost the nutritional value of your morning.

Black Beans

Excellent healthy breakfast recipes to lose weight involve black beans. Soluble fibre, a powerful fat-fighting substance abundant in beans, helps you feel fuller for longer while aiding in weight loss. If you want a delicious start to the morning, you can have only black beans or make an omelets with salsa, nondairy cheese, and black beans.

Avocado Sandwich

Among the best breakfasts for weight loss are avocados. Over 20 vitamins and minerals, including oleic fatty acids, support weight loss and are present in each serving of avocado. 

Avocados are also a fantastic source of oil and fibre. In addition, this tasty fruit can be used to create a great sandwich. An avocado sandwich in the morning will satisfy your hunger for several hours.


In addition to 72 calories, a big egg contains 6 grams of protein [6]. Protein helps you feel fuller for longer than carbohydrates and fat. In one study, it was discovered that individuals who consumed eggs for breakfast experienced longer feelings of satiety and lost more than twice as much weight as those who consumed the same number of calories from bagels [7]. And although consuming only egg whites can help you reduce your caloric intake, you'll also lose half the protein (the yolk contains roughly 3 grams), which makes eggs a potent breakfast option. 

The yolk is also loaded with vitamins and minerals, including calcium and the antioxidants lute in and zeaxanthin, which protect the eyes.

Yolks are a good source of cholesterol in the diet. Recent research suggests that dietary cholesterol need not necessarily be harmful to cardiovascular health, and experts believe that most people can safely consume one entire egg each day.

Remember that eating a healthy breakfast is just the beginning of a weight loss plan. To improve your health and promote rapid weight loss, make sure to include plenty of nutrient-dense whole foods in your diet throughout the day. Aside from many, there are also homoeopathic medicines for weight loss. However, in order to get the best diet plan for weight loss, you must get a doctor consultation from Bajaj Finserv Health's general physician.

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  1. https://pubmed.ncbi.nlm.nih.gov/18326618/
  2. https://pubmed.ncbi.nlm.nih.gov/10584049/
  3. https://pubmed.ncbi.nlm.nih.gov/17299107/
  4. https://pubmed.ncbi.nlm.nih.gov/24075767/
  5. https://pubmed.ncbi.nlm.nih.gov/14574348/
  6. https://www.nutritionvalue.org/Egg%2C_fresh%2C_raw%2C_whole_nutritional_value.html
  7. https://www.saudereggs.com/blog/eating-eggs-for-weight-loss/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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