The 10 healthiest breakfasts to lose weight

Greek yogurt with berries (or other fruit)

Greek yogurt with berries (or other fruit), Avocado toast, Smoothie bowl, Egg white omelet, Chia pudding, Quinoa porridge, Cottage cheese with fruit, Green smoothie

High in protein, Greek yogurt keeps you full longer, and berries add antioxidants and fiber. A typical serving of one cup of Greek yogurt and half a cup of berries totals around 150 calories. Yogurt is also an excellent source of calcium and contains probiotics for healthy gut function!

Avocado toast

Greek yogurt with berries (or other fruit), Avocado toast, Smoothie bowl, Egg white omelet, Chia pudding, Quinoa porridge, Cottage cheese with fruit, Green smoothie

Avocados are packed with great nutritional value and promote satiety. Use whole-grain bread to increase fiber intake. One slice of whole-grain bread with half an avocado provides approximately 200 calories. Avocados are also a source of good fat, which helps our bodies absorb some nutrients without raising bad cholesterol. You can also swap avocado for other healthy toppings like Almond butter or tomatoes and olive oil (like the Spanish).

Smoothie bowl

Greek yogurt with berries (or other fruit), Avocado toast, Smoothie bowl, Egg white omelet, Chia pudding, Quinoa porridge, Cottage cheese with fruit, Green smoothie

Blend spinach, banana, and a protein source like Greek yogurt (or protein powder) and top with more fruit for a nutrient-dense, colorful, and delicious breakfast. Smoothie bowls are rich in vitamins, minerals, and fiber, keeping you full and energized. As a bonus, you can use frozen fruit and vegetables (or whatever you have on hand) to reduce waste!

Photo: Vicky Ng / Unsplash

Egg white omelet

Greek yogurt with berries (or other fruit), Avocado toast, Smoothie bowl, Egg white omelet, Chia pudding, Quinoa porridge, Cottage cheese with fruit, Green smoothie

Low in calories and high in protein, egg whites are excellent for weight loss. Add veggies for fiber and vitamins. A single egg white has just 17 calories versus 74 in a whole egg, which is why a three-egg white omelet is better for weight loss. However, full-egg omelets, hard-boiled eggs, and scrambled or other egg dishes like shakshouka are also excellent and tasty breakfast go-tos.

Chia pudding

Greek yogurt with berries (or other fruit), Avocado toast, Smoothie bowl, Egg white omelet, Chia pudding, Quinoa porridge, Cottage cheese with fruit, Green smoothie

Chia seeds are high in fiber and omega-3 fatty acids. Mix two tablespoons with half a cup of milk (dairy or plant-based) and let it sit overnight. You can spice it up with a pinch of sweetener, fruit, cinnamon, or cocoa powder. One serving has around 170 calories. This pudding is not only filling but also boosts digestion and provides sustained energy throughout the morning.

Quinoa porridge

Greek yogurt with berries (or other fruit), Avocado toast, Smoothie bowl, Egg white omelet, Chia pudding, Quinoa porridge, Cottage cheese with fruit, Green smoothie

Quinoa is a complete protein and provides essential amino acids. Cook half a cup of quinoa with almond milk, cook it like oatmeal (though it takes a bit longer on the stove), and top with fruit. It’s tasty, provides different nutrients than oats, and is a great gluten-free option. Quinoa porridge is a great way to start your day with a hearty, protein-packed meal that keeps you satisfied.

Photo: Monika Grabkowska / Unsplash

Cottage cheese with fruit

Greek yogurt with berries (or other fruit), Avocado toast, Smoothie bowl, Egg white omelet, Chia pudding, Quinoa porridge, Cottage cheese with fruit, Green smoothie

Cottage cheese is low in fat and calories but high in protein, which promotes muscle maintenance. Add half a cup of cottage cheese and half a cup of berries for antioxidants. This combination has around 150 calories. Cottage cheese also provides calcium, supporting bone health and aiding in weight management.. Plus, it helps you satisfy that cheese craving without a calorie overload.

Green smoothie

Greek yogurt with berries (or other fruit), Avocado toast, Smoothie bowl, Egg white omelet, Chia pudding, Quinoa porridge, Cottage cheese with fruit, Green smoothie

Blend something like a cup of kale, a cup of spinach, an apple, and a scoop of protein powder. This drink is rich in vitamins and minerals, providing about 180 calories. Green smoothies are an excellent way to pack in multiple servings of vegetables, like a yummy salad for breakfast, supporting overall health and weight loss. Of course, you can mix and match your fruits, vegetables, and additives like seeds and nuts.

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