Low Fat Diet For Breakfast

Healthy Breakfast Foods That Help You Lose Weight

Low-Fat Vegan Breakfast Ideas

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.

What Are The Best Drinks To Have At Breakfast For Weight Loss

  • Black coffee. Caffeine can obviously help you feel more alert in the morning, but black coffee is an excellent way to finish off your breakfast meal and aid in satiety while avoiding added fat and sugar.
  • Black tea. If you’re not a coffee drinker, black tea is a great alternative to aid in satiety in the same way, says Tafur.
  • Matcha tea. Matcha contains powerful antioxidants that can fight cell damage. It can also be added into smoothies if you don’t enjoy it in tea form, says Tafur.
  • Green tea. If you want a caffeine boost thatâs not quite as intense as coffee, green tea is an excellent option that’s packed with the same antioxidants in matcha. âI use green tea as the base of my smoothies as an alternative to fruit juices to provide an extra flavor kick,â says Tafur.

Just because you are trying to lose weight doesn’t mean you have to forgo all kinds of add-ons in your morning beverage. “Lower fat milk or plant-based milks like soy or almond can be better choices than high-fat cream or creamers,” says Hultin.

If plain green or black tea is too bitter to stomach, try one blended with a floral like hibiscus or jasmine, suggests Hultin.

Wholesome Breakfast Pancakes And Waffles

Pancakes and waffles are not easy to whip up on a busy morning, but good news is that they are one of the best foods to freeze. Cook the recipe or double it up, let cool completely, place in a Ziploc bag, release as much air as possible and freeze laying flat for up to 3 months. When ready to eat, pop straight from the freezer into the toaster or microwave.

Instant Pot Yogurt with 2 ingredients. Also how to make yogurt without a yogurt button, Greek yogurt, vanilla yogurt, cream cheese and what to do with leftover whey.

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A Healthy Breakfast Has At Least 5 Grams Of Fiber

One way to get to those 5 grams of fiber is to include a whole grain and/or fruit or vegetables with your breakfast. Breakfast is the perfect time to work in a serving or two of whole grains, which along with fiber also offer many health-promoting vitamins, minerals, and phytochemicals.

Get your grains at breakfast by having one of these:

  • Hot oatmeal .
  • Cold whole-grain cereal.
  • 100% whole-wheat bread, small bagel, English muffin, or tortilla
  • Pancakes and waffles made with at least half whole-wheat flour .
  • Muffins and cinnamon rolls made with at least half whole-wheat flour .

Weekend breakfast tip: Make extra part whole-grain waffles, pancakes, or muffins during the weekend and freeze them in individual plastic bags for a quick breakfast. On weekday mornings, just pop them right from the freezer into the microwave or toaster/toaster oven.

Here’s how much fiber you get from some typical breakfast foods:

Breakfast Fiber Sources

Overnight Oats + Protein Powder + Bananas

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“One of the easiest and most delicious healthy breakfasts that can help you lose weight is protein overnight oats,” says Megan Byrd, RD from The Oregon Dietitian. “Oatmeal alone is healthy because of its high fiber and complex carbohydrate content. By adding protein to your overnight oats, you can make it even healthier! Because of the added protein, you will stay full and satisfied until lunchtime, instead of being starving after an hour or two. That means you’ll have fewer cravings later in the day, and more even blood sugar control . Eating a healthy, filling, and protein-packed breakfast will definitely help you shed a few pounds!”

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The Most Satisfying Weight Loss Breakfast

    Our clients always ask us what the most satisfying weight loss breakfast is. By far weve noticed that there is one breakfast that stands out the most when it comes to tiding our clients over for hours and keeping energy levels high. What amazes us most is that typically the clients who switch from eating 600-calorie-plus breakfasts to eating this breakfast cant believe how full they feel when they eat this 300-calorie breakfastand weve even had some of those clients say they couldnt finish this breakfast! And- its so simple.

    Pssst on days when they cant have the most satisfying weight loss breakfast, the runner up for satiety and energy and weight loss are these two breakfasts: 2 Minute Energy Cherry Oat Muesli and our Orange and Banana Energy-Revving Quick Oat Muesli

    Say hello to Simple Eggs & Grains with Berries!

    Wanna know why this breakfast is able to keep us and our clients on track all day long so we wont feel the need to give in to every craving or food whim that hits us?

    It has the winning combination of being a good mix of carbohydrates and protein . And eating like this is one of our favorite things that we teach our clients to do too when it comes to choosing a healthy, weight loss breakfast because we LOVE watching them enjoying what they eat and seeing the awesome results!

    Below are our top breakfast tips for a long-lasting, satisfying energy boost :

    Now for the #1 Satisfying Weight Loss Breakfast

    Simple Eggs & Grains with Berries

    Phil Vickerys Peach Sauted Peaches With Lemon And Yoghurt

    Total calories: 100 calories

    Ingredients: 1 can of peach halves: 80 calories, pinch ground nutmeg, juice of 2 large lemons: 20 calories,

    How to make: Dry the peaches using kitchen paper and gently grill. Add the syrup from the peach can to a large non-stick frying pan and cook until the sugar starts to bubble, then add the nutmeg. Add the grilled peaches and sauté, add the lemon juice and serve.

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    Solluna Glowing Green Smoothie

    Snyder starts every morning with hot water and lemon to cleanse and detoxify her body and skin, followed by her Glowing Green Smoothie®, which she says has been a staple for over a decade. “This superfood smoothie is the ultimate energy and beauty booster,” she explains. “Its loaded with greens, lemon juice, and high-fiber fruit to pack a mega-punch of vitamins, enzymes, minerals such as blood-building iron, amino acids, and fiber.” Her recipe contains around 136 calories per serving.

    Start the day by eating a light and easily digestible but nutrient-dense breakfast. Save heavier foods for later meals.

    Greek Yogurt Breakfast Bowls

    Plum Granola Green Smoothie | Easy Low Fat & Cholesterol Diet Recipe | Heart Healthy Breakfast Ideas

    This Greek Yogurt Breakfast bowl is made with yoghurt, seasonal fruits and crunchies. Packed with protein, whole grains, and fresh fruit make this bowl so amazing and healthy. For crunchies, you can add granola or any nuts to them. This bowl is easy to make with few simple ingredients and ready in just 10 minutes for morning breakfast or evening snacks.

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    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

    Baked Eggs And Vegetables

    The baked eggs and vegetable recipe is one of my best breakfasts under 300 calories that is made in a sheet pan. It is a gluten-free, low carb, healthy meal for the morning. With lots of vegetables and eggs make this recipe delicious, ready in just under 30 minutes. You can add any vegetables like beets, kale, spinach, and radishes or broccoli, carrots, sweet potatoes or whatever you like. Enjoy this nutrition-packed meal in the breakfast to start a new fresh day. It has only 201 kcal per serving.

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    Food For Healthy Breakfast

    If youre looking to add healthy breakfast options, you have to start with the ingredients.

    Healthy breakfast recipes should include ingredients that promote health, energy, and ingredients that are filling.

    In this article, I will share the best food for healthy breakfast recipes, as well as options for the kiddos, and even options for fast food with healthy breakfast option.

    Healthy Breakfast Recipes With Quinoa Oats And Chia

    Ketogenic Diet. Low Carb High Fat Breakfast. Healthy Food ...

    Oats are loaded with fiber, so they are a great healthy breakfast option. No matter how good it is for us, oatmeal just cant be boring! I always add vanilla, milk, butter and cinnamon to a simple porridge . Then a dollop of yogurt and often cranberry sauce in a bowl. I despise plain oatmeal!

    So, all of these breakfast recipes are full of superfoods like oats, quinoa, chia seeds, nuts and are not boring. All of them are easy to make ahead and help to avoid eating boring instant oatmeal.

    Check out these 30 Quinoa Recipes that you will want to make again and again.

    Healthy Breakfast Meal Prep with broccoli, cauliflower, bell pepper, eggs, salsa and whole grain toast for protein packed and veggie loaded breakfast on the go.

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    Spinach Goat Cheese Quiche With Sweet Potato Crust

    If you donât have time to cook a veggie omelet every morning, a quiche is a great make-ahead way to fill up on protein and fiber. With a sweet potato crust and savory veggies mixed with goat cheese, you can make this quiche once and slice it up for a healthy breakfast all week. Meal prep, anyone?

    Per serving: 143 cal, 11.3 g fat, 25 g carbs, 10.5 g protein, 2.3 g fiber

    The Benefits Of Eating A High

    What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that you’ve eaten your fill, enhancing satiety as well as promoting weight loss.

    That’s not all. Protein also slows down the body’s absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.

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    Strawberry Nut Waffle With A Side Of Cottage Cheese

    At 295 calories and 17 grams of fat, this cost-effective option can last you all week and beyond. Buy a box of frozen whole wheat waffles, almond butter, cottage cheese, and strawberries. Spread a tablespoon of almond butter across the toasted waffles, load them up with chopped strawberries, and have a side of cottage cheese. You literally won’t be tempted by food for hours, thanks to the 16 grams of protein in the nut butter and cottage cheese.

    Skinny Pepper Tomato & Ham Omelette

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    If you’re in need of a protein boost try making this healthy omelette for breakfast, using fewer yolks lowers the cholesterol

  • A star rating of 4.2 out of 5.61 ratings

    We’ve created a deliciously light version of this classic muffin that contains virtually no saturated fat

  • A star rating of 4.4 out of 5.3 ratings

    Ideal as a pudding, or make it for breakfast

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    Quinoa Black Bean Salad

    Quinoa black bean salad is healthy, delicious, vegan and a perfect meal for breakfast or lunch. This salad comes together in just 30 minutes. This salad is covered with chili lime dressing and makes this recipe so tasty and perfect for meal prep at any time. It has 262 kcal per serving.

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    Banana Oatmeal Breakfast Cookies

    Thinking cookies first thing can’t be a healthy choice? Think again. Meet the totally nutritious alternative to traditional baked breakfast goodsbonus they’re vegan too. To make, smash two bananas in a bowl and stir in 1/3 cup of almond butter, 1/4 cup of applesauce, 2 tablespoons of soy milk, 2 tablespoons of maple syrup, and 1 teaspoon of vanilla. Separately mix 2 1/2 cups rolled oats, 1/4 cup whole wheat flour, and 1/2 teaspoon of cinnamon before adding in the wet mixture. Bake spoon-sized dough balls at 350 degrees for about 12 minutes. Each cookie is about 74 calories with 2 grams of protein and 2.6 grams of fat.

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    Strawberries And Cream Overnight Oats

    Remember those strawberries and cream instant oatmeal pouches from your childhood? This recipe is kind of like that, only way healthier. Combine vanilla protein powder with rolled oats, Greek yogurt, and unsweetened almond milk before going to bed, then wake up to a ready-made breakfast just begging for a handful of fresh strawberries.

    Per serving: 347 cal, 8 g fat, 56 g carbs, 15 g protein, 6.5 g fiber

    Overnight Chia Pudding + Fruit

    7 Low

    If you’re not a fan of cottage cheese, Feit recommends an overnight chia pudding! This boosts the fiber of your breakfast, which is another key element to keep you feeling full for hours. Top with your favorite fruits or other healthy toppings, like nuts or dried coconut. Make it yourself with our Customizable Overnight Chia Pudding Recipe.

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    Low Fat Diet Sample Menu

    In the meal plan are recipes for breakfast, lunch and dinner.

    • 1 tbsp extra-virgin olive oil
    • 150g / ¾ cup tomatoes, roughly chopped
    • handful pitted black kalamata olives
    • ½ red onion, finely sliced
    • 50g / ½ cup feta cheese, crumbled
    • small bunch mint leaves, chopped
    • juice and zest ½ lemon


  • Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  • Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  • Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.
    • 300ml / 1 ¼ cups hot vegetable stock
    • 200g can / 1 cup chopped tomatoes
    • 200g can / 1 cup chickpeas, rinsed and drained
    • 50g / ¼ cup frozen broad beans
    • zest and juice ½ lemon
    • coriander & bread to serve


  • Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  • Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.
  • Dinner: Spicy Mediterranean Beet Salad


    • 1 tsp crushed red chilli flakes
    • mint leaves, chopped, to serve


    Spinach Avocado Tofu Scramble

    Like scrambled eggs, sans the eggs. “Tofu-based scramble is high in protein, B vitamins, minerals, and vitamin D,” explains Snyder. For a 228-calorie meal with 20 grams of protein, drain extra firm tofu and break into bits over a pan with garlic and onions. Stir in turmeric, cumin, salt, and pepper before adding spinach. Sliced avocado on the side rounds out the recipe with a dosage of healthy fats.

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    Toasted Granola Bars With Quinoa Chia And Flax Seeds

    Granola bars are one of my favourite recipes that make me happy at any time. These granola bars are packed with quinoa, chia and flax seeds and ready in just under 30 minutes. Also, you can add any other ingredients like nuts, pumpkin seeds, dates, sunflower seeds, or etc. Granola bars are the perfect on-the-go breakfast or evening cravings that you can grab any time or in the morning with Coffee or homemade juices. It has 298 kcal per serving.

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    Sultanas Greek Yogurt And Almonds

    Weight loss Breakfast Recipes | Starch Solution Weight Loss | High Carb Low Fat Diet |WFPB

    Total calories: 94 calories

    Ingredients: 1tbsp sultanas: 42 calories, 3tbsp fat-free Greek yogurt: 24 calories, 4 whole almonds with skin crushed: 28 calories

    How to make: Add some crunch to your Greek yogurt by adding crushed almonds and sweet bursts of flavour from the sultanas. The almonds are full of natural fats which are good for the body and have a slow energy release to keep you fuller for longer.

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    Sweet Potato Black Bean And Avocado Breakfast Burrito

    Need a quick and healthy breakfast to change your mood? Try this Sweet Potato, Black Bean and Avocado Breakfast Burrito. If you are bored with an egg breakfast meal, this veg meal is great for you. This meal has only 123 kcal per serving which makes you healthy and feel comfortable and satisfying. With bell pepper, sweet potato, black beans, avocado and brown rice create a nutritious dish with amazing flavour and texture. These wraps are gluten-free, vegan and perfect for a fabulous breakfast, lunch or dinner thats ready in under 30 minutes!

    Suggested: High Protein Vegetarian Recipes

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