29 Common Healthy Breakfast Foods to Lose Weight Fast

healthy breakfast with eggs green tea Smoothies yoghurt

There is no doubt that breakfast is the most important meal of the day. You can agree with me that indeed breakfast is quite essential. Eating a healthy breakfast is arguably one of the best ways to get lean and start your day. Numerous scientific studies have shown that a good number of slender people have never had a chance to struggle with their weight. Most of these people who were involved in the study ate breakfast every day.

Kindly keep in mind that it is not just fit people who make sure breakfast is a part of their daily routine. You should also make it part of your routine especially if you want to lose weight. It is said that breakfast can set the tone of your day more so when you are trying to lose weight. You might end up amplifying your cravings when you consume the wrong foods. This means that you will be ready for failure before the day begins.

Eating the right foods for breakfast will keep you full until lunchtime. This will minimize snacking while at the same time easing weight loss. In this article, we will discuss the best healthy breakfast foods to lose weight.

1. Wheat Germ

You might be aware that it is a component of the wheat kernel. Usually, the highly preferred wheat germ contains a concentrated amount of vitamins and minerals. The most essential minerals in wheat germ include manganese and thiamine.

Additionally, wheat germ contains high fiber content. It has been discovered that increasing your fiber intake from cereal grains may benefit weight loss. For instance, one study showed that a meal with high fiber cereal was effective in reducing appetite and food intake. It has also been proved that such meals are helpful in stabilizing blood sugar after a meal.

It is worth noting that an increase in cereal fiber consumption can lead to a lower risk of weight gain. With that in mind, it would be better if you try using a wheat germ as a topping for oat meal.

2. Eggs

Eggs are rich in protein. They also contain important vitamins and minerals. Eggs are a true powerhouse of nutrition. The high protein content in eggs reduces appetite when eaten with breakfast. In turn, this will give weight loss a serious boost.

In the last couple of years, we have witnessed many studies that have shown that eating eggs for breakfast increases feelings of fullness and reduced food intake. Eating eggs will even be better when compared to eating a bagel. You will notice a great decrease in waist circumference when you eat eggs for more than eight weeks. There are numerous ways to enjoy eggs. Boiling and scrambling are considered as the easiest ways.

3. Bananas

This is the right time to go for bananas since they are high in fiber and low in calories. You should consider going for bananas if you have been looking for a great alternative for sugary breakfast cereals. You should be guaranteed that bananas will satisfy your sweet tooth in the morning.

One banana comes with more than 100 calories and three grams of fiber. You will be able to empty your stomach while still curbing cravings. Therefore, you will feel fuller longer. According to well-known researchers, increasing intake of fiber from both fruits and vegetables is associated with increased weight loss.


Away from that, you can obtain resistant starch from unripe bananas. You might be wondering what is resistant starch. It is the only starch that is not digested by the stomach and small intestine. A lot of researches have suggested that this type of starch may help in reducing food intake and belly fat.

The best way to enjoy banana is slicing them as a topping for yoghurt. You can also opt to add unripe and green bananas to your morning smoothie. This will be a hearty and healthy dose of resistant starch.

4. Smoothies

Besides being a quick and easy way to obtain a concentrated dose of nutrients, smoothies will become a convenient breakfast item. It will be the perfect breakfast food if you really want to accelerate weight loss. You have the full freedom to customize your ingredients. Hence, you are free to tailor your drink to fit your personal preferences.

Using low calorie fruits in your smoothies will boost fiber intake. Furthermore, you can throw in some high protein ingredients such as nuts and protein powder. This is to fight off cravings. However, you should be aware that calories can turn into calorie bombs. That is the reason why you should not overdo the high calorie ingredients.

5. Yoghurt

A highly delicious and satisfying yoghurt will be an excellent addition to your weight loss diet. Greek yoghurt is associated with a hearty chunk of protein. This makes it ideal for weight loss breakfast food. Consuming high protein yoghurt will decrease the levels of hunger. This will also reduce food intake by 100 calories. It is much healthy when compared to chocolate and crackers.

You will have lowered the risk of being overweight when you eat at least seven servings of yoghurt every week. Kindly be assured that you will not be the same with those who do not regularly consume yoghurt. You can combine chia seeds and Greek yoghurt if you aim to have a nutritious breakfast.

6. Grapefruits

They are popular components of many diets and weight loss programs. Grape fruits are not only low in calories but also high in water and fiber content. Low calories and fiber content can be beneficial for weight loss. You will notice a significant reduction in weight if you eat half a grapefruit before meals.

For a well-rounded breakfast, fresh fruits will make a great addition. Alternatively, you can add grapefruits and fruit salads. Remember to consult your doctor if you are taking any drugs. It is said that such drugs may interact with grapefruits. This may cause negative effects on your body.

7. Berries

Blackberries, blueberries and strawberries are the most common varieties of berries. Berries are known to be nutrient dense. This means that they are low in calories. Most of these berries come packed with essential nutrients. They not only provide important vitamins and minerals but also they are rich in fiber. This will drastically reduce hunger and food intake.

To take advantage of the many benefits that come with berries, you should add berries to your morning smoothie.

8. Coffee

Studies conducted over the years have proved that a morning cup of coffee can bring weight loss benefits. Coffee is known to have high caffeine content. It is beneficial to those people who want to boost their metabolism and fat burning. The overall body metabolism will increase by 13% after increasing caffeine consumption. This will enhance fat breakdown.

Another study that was done three years ago has shown that coffee may aid long term weight control. Although it will not make a balanced breakfast on its own, you are free to pair coffee with your favorite healthy breakfast foods. This will give your morning meal an upgrade. All that you need to do is to avoid overdoing the sugar and creamer.

9. Green tea

You will spot green tea if you take a look at the ingredients in almost any diet pill. For many years now, green tea has been associated with increased metabolism when taken in the right amounts. It is also popular for its high fat burning capabilities. From a close look, there is no doubt that green tea will increase calorie burning.

10. Kiwis

Potassium and Vitamin K will provide you with an impressive nutrient profile. You should not leave them behind if you really want an excellent source of fiber. High fiber and calorie restricted diet are effective in reducing appetite. It will also decrease body weight and weight circumference. Another notable thing present in kiwi is a specific type of fiber called pectin. Pectin has proved to enhance feelings of fullness while still decreasing appetite.

Additionally, it will stimulate the movement of your digestive tract simply because it acts as a natural laxative. It achieves this by supporting regularity. Finally, you will lose water weight temporarily when you start using kiwi.


11. Chia Seeds

They might appear tiny, but they are very powerful. Many people consider chia seeds as an excellent breakfast supplement. In addition to that, they contain a lot of fiber. They will form a gel after absorbing water. Afterward, you will notice a rapid expansion of your stomach. This will help keep you feeling fuller longer.

Chia seeds also contain protein. Protein will slow down the emptying of your stomach. This will reduce the levels of ghrein. It is the hormone which is responsible for stimulating hunger. Appetite and blood sugar levels will reduce when you eat chia seeds baked into white bread. The results in another research showed that chia flour could reduce body weight and waist circumference.

To make a chia seed for breakfast, you can mix one ounce of chia seeds and a cup of yoghurt. From there, you can mix and soak for at least 30 minutes. After the seeds have swollen, you can add your favorite berries. Chia seeds will be a must have ingredient if you want to have a delicious and nutritious addition to tea and overnight oats.

12. Flaxseeds

Flaxseeds come with viscous fiber. This is a type of soluble fiber. Usually, it absorbs water to form a gel in your gut. It is important to remember that soluble fiber will be effective at slowing the digestion process. This will reduce calorie intake. In the end, you will experience weight loss. There will be a powerful effect on weight loss when you add flaxseed to your diet.

Be guaranteed that you will have a rare feeling of fullness and reduced appetite when you consume a drink with flaxseeds. In men, bread buns are known to suppress appetite. They will enhance fullness more than regular buns. If you have consumed flaxseeds in the past, then you can agree with me that indeed they are versatile and easy to enjoy. You can sprinkle them over cereal. In the past, they have been used to thicken up morning smoothie.

13. Oatmeal

It is not only a healthy breakfast option but also a delicious one. Oatmeal will even be more beneficial to your health if you are looking to lose weight. Despite being low in calories, oats are high in fiber and protein. Fiber and nutrients have a great impact on appetite and weight control.

Additionally, oatmeal is a great source of beta glucan. This type of fiber has a great impact on an immune function to heart health. Renowned r15.esearchers have proved that this fiber can balance sugar levels. Consuming foods with a high amount of this fiber will regulate food intake by reducing appetite.

14. Nuts

Nuts have been providing a perfect balance of fiber and protein to many people. They contain heart healthy fats. As you look for healthy foods to include to your breakfast, be assured that nuts will be a worthy addition to any breakfast. You will notice a significant decrease in waist circumference when you add nuts to a Mediterranean diet.

Nuts are very calorie dense. Therefore, you should limit your intake to about one ounce. This will keep the calories from stacking up. The best way to use nuts is by mixing nuts into yoghurt with cheese. When you do that, you will have brought your breakfast to the next level in terms of nutrition.

15. Chicken Breast

Although it might not be your favorite breakfast food, this is the right time to make it be. Chicken breast and yoghurt will bring a perfect combination of nutrients that will keep you full and energized for hours. Chicken breast contains the purest proteins. With that in mind, you should not miss the best proteins for weight loss.

16. Nitrite and Nitrate Free Canadian bacon

There are numerous types of bacon. Most of these brands contain sodium nitrate to keep the meat free from harmful bacteria. You might be aware that sodium nitrite and nitrate react with aminos. This happens under certain conditions. It has been discovered and proved that sodium nitrate interferes with the body natural ability to process sugar. However, bacon will be a healthy and slimming part of your morning meal if you purchase the right variety.

17. All natural peanut butter

Usually, processed peanut butter is filled with sugar and other weight adding oils. However, the best butter is manufactured with just two ingredients which are peanuts and salt. This legume contains monounsaturated fats and other crucial compounds that down-regulate fat genes. The peanut butter will promote muscle growth without an overabundance of calories.

18. Almond butter

Almond butter is rich in protein and antioxidants. People who regularly consume Almond are more likely to lose weight. They will help you feel fuller. If you want to leap the benefits of Almond, it would be better if you start spreading it on wholegrain toast.

19. Ground Turkey

There is no doubt that you would want to amp your morning dose of protein. In that case, you should consider adding ground turkey to your eggs. You should do that along with onions and mushrooms. If you have done it in the past, then you can agree with me that indeed the combination was tasty and somewhat unexpected. That is why it is considered as the perfect choice for fatigued taste buds. The meat will be a source of omega fatty acids. It is said that the meat can improve brain function and mood. Finally, it will prevent cells from growing.

20. Wild Salmon

Salmon contains a healthy dose of protein and omega healthy fats. These fats will keep you satisfied and energized all morning long. You can go for a smoked salmon and smashed avocado on wholegrain toast. You can also reset leftovers of grilled salmon. All that you need to do is to avoid the farmed variety if weight loss is your main goal.

21. Organic Protein Powder

It is arguably the most versatile and nutrient dense source of the muscle builder nutrient. That is the reason we have included it on this list. You should use the protein powder to make a high protein smoothie. People like adding protein powder to oatmeal. The main role of this is to amp the protein count. On the other hand, some people use it to make homemade nutrition bar. Actually, the options are truly endless.

22. Apple

It is arguably one of the best fruit sources of fiber. Apple has been praised for many years simply because it is key to blasting belly fat. Now that you know it is quite beneficial to overall body health, this is the time to throw it in your bag along with a nutrition bar. When combined with a low sugar yoghurt, you will have a nutrient field breakfast on the go.

23. Sprouted Grain Toast

Everyone knows that not all bread loaves are carb bombs. Some of them might end up shattering your weight loss goals. Fortunately, sprouted grain toast will be the best for your weight loss plans. The nutrient dense bread comes loaded with folate filled lentils and protein. You can use it to boost the flavor of your slices.

24. Quinoa

For a long time now, the trendy ancient grain has never been thought as breakfast food. It has been discovered that it will help you start your day off right. Alongside tomatoes and spinach, you can add this food to an omelet. Afterward, you can consider sprinkling cumin. Alternatively, you can opt to use quinoa to make overnight oats.

25. Crispy brown rice

You might be thinking of another brand when we talk about crispy brown rice, but these 100% whole grain puffs are a more nutritious choice. Crispy brown rice is low sugar cereals. Besides carrying nutty flavor, they will pair with both strawberries and raspberries. They are well known to provide hunger busting fiber. Additionally, they will ensure that you stay satiated until lunch. Ensure that crispy brown rice is a staple in your kitchen.

26. Ginger

Ginger comes with anti-inflammatory properties. While they promote weight loss in some people, ginger will improve the overall health in other people. You are supposed to combine it with several carrots and apples. This will make a fresh breakfast juice. In case you do not prefer juicing, then you can add ginger root to the oatmeal recipe and smoothie.

27. Spa water

It is no secret that plain water can be less than stimulating. There are numerous fun ways to make it healthy. You will find certain fruits such as lemon and cucumber that have detoxifying properties. You should slice these foods into your water. This will enable you to reap the benefits. After doing that, you can increase your daily water intake by adding the provided flavor.

28. Cinnamon

Besides tasting great, cinnamon has shown to ward off the accumulation of belly fat. The comforting spice can help with high blood sugars and blood pressure. There are also multiple studies that have shown that it aids in weight loss. Cinnamon will fare well in smoothies and homemade pancakes.

29. Black pepper

Black pepper contains a powerful compound that will help in weight loss. Pepper has been used for centuries to treat numerous health conditions including inflammation and tummy troubles. The numerous compounds in black pepper will block the formation of new fat cells. This will result in a decrease in waist size and body fat.


You will have a world of difference if you start your day with the right food. Additionally, you will have an easy time curbing cravings when you consider eating healthy breakfast foods. They will help you stick to your weight loss goals. We hope that this detailed article will help you in the future.