Breakfast is the most important meal of the day, so it’s important to start the day off on the right foot by having a selection of healthy breakfast foods! These will help you achieve (and sustain!) your weight loss goals. Here at Hurry The Food Up, we are experts when it comes to healthy vegetarian weight loss. We can promise you that we won’t bring you any toxic diet culture nonsense, just proven and practical tips for achieving a healthy weight. Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. So, what makes a breakfast good for weight loss? When we think up healthy breakfast ideas for weight loss, we focus on a few key factors: protein, fat, carbs and calories.
Protein, fat, carbs and calories: the key to the best weight loss breakfast!
We like to aim for protein levels above 15 grams of protein per serving, because protein is a crucial part of any healthy diet. It is also extra beneficial for weight loss, because it is the most filling macro. A high protein breakfast will fill you up and KEEP you full until your next meal (and if that sounds good, try these protein packed breakfast recipes without protein powder too!). When it comes to fat, we try to keep it at under 12.5g per serving, of which no more than 4g are saturated. Fat is really important and we disagree with low-fat/no-fat recipes. Fat helps your body to absorb nutrients, so you need to eat it. However, there are healthy fats and unhealthy fats, with unsaturated being healthy and saturated/trans fats being unhealthy. You will find mainly unsaturated fats in these recipes, a limited amount of saturated fats and absolutely no trans fats as they come from the kind of processed food that we are NOT into! We’re not fussed about limiting carbs (that’s another weird diet fad, the idea that carbs are bad!), because they should form a large chunk of your diet, as they provide a lot of energy. We are picky about what kind of carbs. We like to go for complex carbs, or whole grains, rather than simple carbs. This is because complex carbs contain more fiber and take longer to digest, which means they sustain your energy levels for longer, rather than causing a sudden spike and drop in blood sugar levels. Finally, calories. Each of these healthy breakfast recipes are under 400kcal. We usually dedicate 450 kcal to the first meal of the day on our weekly weight loss meal plans, so these breakfasts will always fit the bill. We chose this amount because it is enough to fill you up, while leaving plenty of calories to eat 4 meals a day and maintain a calorie deficit. Now you know what the building blocks are, enjoy checking out these breakfast recipes (and afterwards, why not give these other healthy and quick breakfast ideas a go?)!
Best weight loss breakfast recipes: the list
From smoothies, to pancakes to overnight oats, there’s a morning meal for everyone right here! Bonus: quick and refreshing After a cool and refreshing summer drink that is healthy too? Try our pineapple and spinach smoothie with fresh mint! A great way to start the day! Bonus: unusual and tasty Love pancakes, but looking for something new? Try our couscous kaiserschmarrn recipe- healthy, delicious shredded pancakes! Fewer calories and more nutritional value than any normal kaiserschmarrn or pancake recipe, making it a good choice for a weight loss diet! Protein: 16gCalories: 321 kcalReady in: 5 minutesRecipe by: HealthfulBlondieBonus: high protein, many variations The most delicious thick and creamy high protein egg white oatmeal made in the microwave or on the stovetop with 6 flavor variations: banana bread, apple pie, cinnamon maple, peanut butter & jelly, strawberry banana, and blueberry almond (for more high protein oats, try our creamy cherry oatmeal). So many good options! Bonus: filling and comforting Looking for a new breakfast treat? Try our bread pudding breakfast – a healthy, high protein take on the classic dessert! Who knew your favorite pudding was also one of the best breakfast foods? Bonus: fruity and delicious Looking for a healthy way to start the day? Raspberry compote yogurt breakfast – 21g protein & just 303 kcal per serving! Yogurt has so many health benefits. Plus, this dish has 11 grams of fiber per portion! Protein: 16gCalories: 342 kcalReady in: 5 minutes + overnight soakingRecipe by: LoveFromTheTableBonus: simple, nutritious This simple vanilla overnight oats recipe is perfect for a nutritious breakfast on busy mornings. Stir a few simple ingredients like Greek yogurt, whole oats and chia seeds up in a mason jar in the evening, and you will have a delicious breakfast waiting for you the next morning. Sweetened with maple syrup. Bonus: tasty treat and versatile recipe There is no time for chit-chat when fluffy lentil pancakes are to be cooked. Just follow a few deliciously easy steps. Protein: 46.5gCalories: 366 kcalReady in: 15 minutesRecipe by: OneGreenPlanetBonus: plant-based, satisfying Prepare yourself for a high-protein breakfast of huevos con chorizo made 100% plant-based. This Mexican dish is easy to cook and is filled with spicy, and savoury flavors. Bonus: vegan and simple Our delicious vegan take on the trendiest cafe food of the moment, Mushrooms on Toast. It’s a great option for everything from a savory breakfast to a light dinner. Protein: 16gCalories: 353 kcalReady in: 20 minutesRecipe by: ThroughTheFibroFogBonus: warming, tasty This carrot cake porridge is a fun and flavourful breakfast idea, with so many healthy ingredients to start your day. Perfect for a cold winter’s day, it takes just 20 minutes to come together and is full of vitamin c Bonus: gluten-free, easy These easy chickpea pancakes are sweet and salty, and absolutely delicious. Be warned, breakfasts will never be the same again! Try them now: Let me answer your weight loss breakfast related questions here! If there’s a question I haven’t answered, please drop me a comment below, and I’ll get an answer to your as soon as possible!
How many calories in a breakfast for weight loss?
Between 300 and 450 kcal is a good amount of calories in a breakfast for weight loss for the average person, though this can vary based on age, sex and lifestyle. Generally, do not go lower than 300kcal, as this will not provide you with enough calorie intake to keep you going through the morning.
What is a good breakfast to lose weight?
Overnight oats, yogurt and fresh fruit or a filling smoothie are some examples of good breakfasts to lose weight. Try to avoid simple carbs like white bread, processed cereals and unhealthy fatty foods like bacon and sausages. Stick to whole grain food, fruit and veg, healthy protein sources like eggs, greek yogurt and cottage cheese and healthy fat sources like nut butters.
What is the best breakfast for losing belly fat?
While it is impossible to target fat in specific areas of the body, some important things to consider in general weight loss breakfast recipes are how much protein they have, how many calories, and how much fat (same goes for lunch ideas for weight loss). I recommend aiming for >15g protein, <12.5g fat and 300-400 kcal. I would also recommend ensuring at least 1 portion of fresh fruit or veg, and only complex carbs, like whole-grain toast. I hope you have enjoyed discovering the best weight loss breakfasts (you should also try our 300 calorie breakfasts!). If you have any other suggestions as to the best foods for weight loss breakfasts, leave me suggestions in the comments below (and check these recipes out if you want vegetarian lunch ideas for weight loss too)!
