Start your day with these quick and healthy breakfast recipes for weight loss. We all hear the statement that we need to eat breakfast every day….it helps to get us up and moving, and fuels us through a work and activity filled day. But, did you know that eating breakfast can actually help with weight loss?
How Breakfast Affects Metabolism
This happens through a shift in your metabolism – but let’s back up a bit. When you move throughout the day (and even sitting still, your body is still running multiple functions), you’re burning calories. You body needs energy in order to do all the things that it does though! This is where food comes in.
When you eat, your body goes into a state of thermogenesis; this basically means that as your body is digesting and consuming what you’ve eaten, it produces heat. This heat then kick starts your metabolism, which can be thought of as an engine within the body that is working and burning calories all day (and night) long.
With that being said, the more calories you burn, the more weight you lose – pending appropriate dietary and physical activity choices. This would explain why it’s beneficial to eat a healthy breakfast in the morning, and get your metabolism started early – that way, you’re burning more calories much sooner, than if your first meal wasn’t until lunchtime!
What to eat for breakfast to lose weight
Not everyone is a fan of waking up and loading up on some food though – and this also isn’t to say that every time you skip breakfast that you won’t be boosting your metabolism. However, it’s been noted that most people that get up and moving in the morning (and skip breakfast) eat much more than they normally would at lunchtime, and more calories throughout the day.
Another bonus with eating breakfast in the morning is that it will help control blood sugar levels throughout the day. The difference here is what you grab for breakfast though! One study noted that a group of people who consumed a breakfast that contained both high-fat and low-carbohydrate components (like an omelette) faired much better throughout the day with blood sugar spikes (and corresponding feelings of hunger or craving something sweet) than those who ate a breakfast high in carbohydrates (like donuts or cereal).
Breakfast Recipes For Weight Loss
Let’s check out 12 different recipes for breakfast that you can make that will not only keep you satisfied throughout the morning, but that will also help slim the waistline and help you on your weight loss journey!
Sweet Potato and Chicken Sausage Breakfast Skillet
With a burst of vitamins and antioxidants, this skillet full of brightly colored sweet potatoes, peppers, sausage, and eggs will power you through your morning! Easily made in one pan (perfect for those on the go), this meal can be your go-to for a busy morning!
Check out Taste And See for their delicious recipe!
Breakfast Salad and Green Goddess Dressing
Who would ever think you’d have a salad for breakfast? Probably a lesser known morning meal addition, a salad loaded with plentiful greens, diced potatoes, eggs, avocado, and even bacon will keep you full – and will help get in yet another serving of veggies into your day!
Go see Lexi’s Clean Kitchen to see what else is on her salad!
Sweet Potato Waffle Breakfast Sandwich
A healthy sandwich for breakfast…what could be better? Except this time, the bun is made from a mixture of grated sweet potatoes and eggs – the perfect combination to keep you full and satisfied. The wonderful thing about a sandwich like this for breakfast is that you can put whatever you want on it – an egg? Avocado? Some cheese? Whatever you want on this anti-inflammatory “bun” will help to keep that waistline slimmed!
Check out the Fit Mitten Kitchen for how she makes her perfect sweet potato buns!
These fruit-based bowls are all the rage right now, and for good reason. With all the produce that these bowls pack, it’s easy to get your daily recommended amount of fruits and veggies early in the morning! Sprinkling the top with nuts, fruit, coconut, mint…. whatever garnish you want, the ideas are endless as to how you can put these refreshing combinations together!
More smoothie ideas can be found at Lauren Caris Cooks!
Speaking of smoothies…. what if you found one that could boost your metabolism even more? Enter the metabolism booster from POPSUGAR ….with a blend of high protein ingredients like almonds, beans, and yogurt as well as strawberries and broccoli, this metabolism booster is finished off with a sprinkle of cinnamon, which is known to increase metabolism. Whip it up in a blender, and you’re good to go for the morning!
And if you love smoothies, here are some other great smoothie recipes for weight loss.
Paleo Breakfast Bowl
If you haven’t heard of Paleo before, this is a good breakfast to break you in a bit! Eliminating dairy products and grains from the equation, this hearty bowl can be made in less than 10 minutes, and is full of hearty proteins and healthy fats to keep you fueled for your morning activities.
Check out the Paleo bowl combination here!
Strawberry Quinoa Breakfast Bars
Not up early enough in the mornings to whip up breakfast? Make a bunch of these breakfast bars on the weekend, and you’ll have enough to last you all week as you’re running out the door! This is the perfect weight loss breakfast on the go. Packed with filling quinoa, oats, and fruit, you’ll power through your morning and use less than half an hour to make these flavorful bars.
See the recipe at My Fussy Eater!
Vegan Paleo Breakfast Protein Bars
Don’t let the vegan or Paleo version of this delicious bar fool you – filled with protein packed nuts and seeds, these quick breakfast bars can be made ahead and are a hearty version of breakfast on the go!
Check out the recipe at Wallflower Kitchen!
Healthy Kale Egg Breakfast Cups
Another breakfast recipe that’s easy to whip up ahead of time, these high protein muffin-sized egg cups can be filled with all sorts of filling goodies – veggies, meats, and cheese can all compose these delightful bites! Kicking it up a notch with fire roasted peppers, spicy sausage and cheese, there are plenty of choices in ingredients when whipping these muffin cups up!
Recipe provided by Taste and See.
One Pan Full Monty Breakfast
All done up and ready to go in one pan, this delightful meal can actually be utilized at any point during the day – but if you make it ahead of time, its ready to go in the morning! From avocados and tomatoes to eggs and spinach, you can make up your full monty breakfast with whatever high protein and healthy fats that you want to power you through your morning!
See the recipe here at Hemsley and Hemsley!
Golden Tofu Scramble
Although not everyone’s protein of choice, tofu is a fabulous alternative for a filling ingredient, and is popular with many vegans. You’d almost think it was scrambled eggs, if you didn’t know the difference! This tofu scramble can be paired with many different types of veggies, and its high protein content is perfect for mornings where you need to be properly fueled – while also watching the waistline!
Check out the scramble recipe here.
Bacon and Egg Breakfast Muffins
Combining two things that essentially take the same time to prep and make, this recipe puts the egg inside of the muffin – along with some tasty bacon! A perfect on-the-go breakfast choice that fills you with high quality protein and fat, these muffins can be made ahead of time and grabbed as you run out the door in the mornings!
Recipe provided by recipetineats.
These are just a handful of the wonderful breakfast recipes for weight loss that are out there that help power you through the morning – and most can be made ahead of time, saving you precious time in the early morning hours!
Breakfast and Weight Loss Goals
So yes, it is important that you eat breakfast, especially if your goal is weight loss. Filling up your body’s engine with sustainable fuel in the morning will not only keep you from overloading on calories at lunchtime (and the remainder of the day), but will also help to boost your metabolism and regulate blood sugar levels….factors that are all important in regards to weight loss and trimming the waistline.
Remember…you want your breakfasts to be satisfying, healthy, and something that will sustain you through the morning hours. A combination of healthy fats, protein, complex carbs, and fiber will keep you satiated, and figuring out fun new ways to incorporate these macronutrients into your routine everyday will not only help you work different produce items into your diet, but will also keep you from getting bored with your daily meals.
So, forget those simple carbs and donuts…start your day with some hearty breakfast foods (and even better, ones that you can meal prep ahead of time), and you’ll start to notice that after being consistent with your new morning dietary habits, you’ll feel better, have more energy…and those pants just might be fitting differently as well!
Health Coach Drew
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