Breakfast is a chance to start your day off on the right nutritional foot, and what you choose to eat can make or break your health goals for the day. Research has shown that those who eat a healthy breakfast in the morning tend to have a higher intake of vitamins and nutrients at the end of the day and a lower intake of added sugars, as well as better overall metabolism—which helps your body burn more calories. Because of these benefits, eating the right morning meal is key for those who want to lose weight. But what makes a breakfast good for weight loss, specifically?
“For a breakfast to be satiating, energizing, and aid in weight loss, it’s important for it to be high in protein and contain complex carbohydrates that contain fiber and a source of healthy fat—all of which will help you feel fuller for longer and prevent mindless snacking or snacking on less healthy foods,” says Maggie Michalczyk, RDN. “A balanced breakfast with protein, fat, and fiber can also keep your blood sugar steady, which prevents a crash that can lead to a feeling of extreme hunger and low energy,” she adds.
You may be following a weight loss plan that has you eating specific meals for breakfast, but following the guidelines of incorporating protein, fiber, and healthy fats is a good place for anyone to start when trying to lose weight.
Breakfast Hash With Sweet Potato and Chicken Sausage
This breakfast hash is quick and easy to whip up. With eggs, chicken sausage, and sweet potatoes, you’re getting a boost of protein and fiber, nutrients that we know can help support weight loss. Want a bit of a kick in the morning? Add some Tabasco sauce (or your preferred hot sauce) for some extra flavor.
Get our recipe for Breakfast Hash.
Healthy Breakfast Pizza
We’re all guilty of occasionally grabbing a cold slice of pizza for breakfast, but why not treat yourself to something a bit more intentional and nutritious, like this healthy breakfast pizza.
You’ll get your protein from the bacon and eggs, and the whole wheat English muffin will provide a few grams of fiber, too. Combined, these ingredients can help keep you full and satisfied until lunch.
Baked Eggs with Mushrooms and Spinach
Get our recipe for Healthy Breakfast Pizza.
If part of your personal weight loss plan includes lowering your calories and carbohydrate intake, this baked egg recipe may be the perfect fit. Made with eggs, spinach, mushrooms, chiles, and bacon, this dish will keep the calories at a minimum while keeping the flavors at an all-time high.
Get our recipe for Baked Eggs.
Those who love a sweet breakfast shouldn’t have to sacrifice their favorite foods to lose weight. With these super easy banana pancakes, you can enjoy a sweet treat in the morning while keeping your added sugar intake on the lower end. Another plus? This recipe uses cottage cheese and Greek yogurt, so you’ll get a good amount of protein as well.
Get our recipe for Banana Pancakes.
Quiches are the perfect breakfast for those who can never seem to find the time to make themselves a healthy morning meal. You can prep and cook this artichoke quiche ahead of time and save it in the fridge or freezer for the rest of the week, which will help you avoid the temptation of hitting the drive-thru on your busiest days.