The best breakfast foods for weight loss, according to Researchers

Are you someone who is looking for ideas for a healthy breakfast? Don’t worry as we have got you covered and in this article we are going to cover on the best breakfast foods for weight loss and the breakfast foods to eat to lose weight. After reading this article you will understand the best foods that you should include in your daily breakfast regimen to enjoy the meal and also lose weight.

Weight gain is a problem from which 60% of the global population suffers. Anyone can face the problem of weight gain. A lot of you think that if you don’t eat food three times a day or skip a meal once a day you can tackle weight gain. I have seen many people who directly eat lunch in the afternoon and skip breakfast.

Unless and until prescribed by a doctor you should never skip breakfast as breakfast is the one meal of the day that you should eat king size because in the morning with the rising Sun your digestive fire gets ignited and it is at its peak so if you eat king size you will be surprised at how easily you will be able to digest that food. You must have heard this quote many times Eat breakfast like a king, lunch like a prince, and dinner like a pauper to live a happy and healthy life.

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Breakfast is the most important meal of the day therefore you should take care of what you eat in your breakfast because what you eat in your breakfast will give you the energy to work the whole day or will make you lethargic the whole day.

If you eat the correct breakfast it can help you in maintaining your weight and provide you with lots of energy to work the whole day. Also in some studies, it has been found that not eating proper breakfast leads you to gain weight which ly opposite to what people think. Therefore whatever you do, do not skip your breakfast as it is the most important meal of the day. In this article of healthoriginaltips we will share with you you the best breakfast foods for weight loss so that you can enjoy your satiating breakfast without the thought of gaining weight. 

What is a healthy breakfast? (Breakfast foods to eat to lose weight)

Your breakfast should be highly nutritious as it is the first meal of the day and it is the first food item that your body consumes so make sure when you break your fast in the morning you take the most nutritious meal of your day within the first two hours when you wake up.

Make sure that the breakfast that you eat should contain the proper amount of proteins, minerals, vitamins, and other vital nutrients required for your body. Now we will talk about the best breakfast foods to lose weight.

What should I eat in breakfast to lose weight? (What is the healthiest breakfast?)

The following foods can be eaten in breakfast to lose weight and to maintain proper body weight and to stay healthy:


The best breakfast foods for weight loss, according to Researchers

In India, there is this very famous jingle that was aired on television in the 90s. It goes like this Sunday ho ya Monday roj Khao andey, which means it doesn’t matter if it’s a Sunday or Monday you should eat egg daily. 

This campaign was launched to remove malnutrition from India as protein-rich foods were out of reach for poor people who could not afford costly foods. The egg was the perfect food for these people.

Eggs are a very good source of protein and calcium. It contains one of the best proteins that can be digested by human bodies. Eating eggs regularly will give you energy and will also make your bones strong.

People who eat an energy deficient diet should include eggs in their diet as it complements that diet. Eating eggs with an energy deficient diet will help in losing weight along with providing all the health benefits and energy required by the body.

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The best breakfast foods for weight loss, according to Researchers
Curd or yogurt(2)

Curd is a dairy product that is made by fermentation of milk. The protein present in milk which is known as casein when reacted with lactic acid bacteria produces curd. It is a very healthy product and people who don’t like to drink milk can also eat curd as it is one of the breakfast foods for weight loss, and a rather good one. 

You can eat your favorite sweet fruit along with low-fat curd or yogurt to lose weight. Make sure that you don’t eat processed sugar along with curd.


The best breakfast foods for weight loss, according to Researchers
Bananas help in keeping you full for longer periods.

Banana is one of the best breakfast foods for weight loss. Banana is full of health factors and gives you an instant boost in energy. Banana helps in keeping your weight in check just like apples and berries. 

Banana is a rich source of fiber and if you eat banana it can keep you satiated for a long time and can curb your habit of overeating. 

Once you control your habit of overeating you will gradually decrease your weight. Therefore make sure to include bananas in your breakfast. However, studies are going on and more results need to come on the effectiveness of bananas in weight loss.


The best breakfast foods for weight loss, according to Researchers
Oats are a very healthy breakfast food.

Weight loss and oats are almost synonymous. You might have heard or read somewhere that if you want to lose weight then eat oats. There is no doubt that oats are a wonderful food and it is a very healthy food which helps you in losing weight. 

If you want to eat your breakfast to lose weight then oats can be the best option for you. Oats will keep your stomach full for long as it is full of dietary fibers. Eating oats helps you in reducing your hunger cravings which will help you avoid snacking thereby losing weight over time. When you do not crave for food due to hunger you will automatically stop eating junk food and foods that are harmful to you.

Green tea

The best breakfast foods for weight loss, according to Researchers
A beautiful cup of green tea.

The list of breakfast foods for weight loss always contains green tea. There is no list of breakfast foods for weight loss that does not include green tea. Many people have replaced their coffee and tea with green tea in the last few years after rampant advertising of green tea. 

However in studies, it has been found that catechins present in green tea are the main factor that helps in reducing weight, but the extent to which catechin helps in losing weight is very less. It has been found that to find a considerable difference in weight you should drink at least 3 to 4 cups of green tea daily.

Also, green tea is very helpful in saving you from many diseases along with helping you in reducing weight. However, be cautious as excess consumption of green tea is harmful and should be avoided.


The best breakfast foods for weight loss, according to Researchers
An apple a day can keep the doctor away.

Fruits are always known to be the best breakfast foods for weight loss. And it is not possible

that we are talking about fruits and the name of apple does not come up. Apple is very good food and all of us are aware of the jingle that we learned in our school days: An apple a day keeps the doctor away. 

The fiber in apples helps you digest your food slowly, which will keep you full for longer and help you avoid unnecessary hunger pangs, thereby reducing food cravings and overeating.


The best breakfast foods for weight loss, according to Researchers
Sprouts are healthy and tasty breakfast options

Sprouts or soaked legumes and grains are a very good source of proteins and are very helpful in losing weight. Try to include various types of sprouts in your daily breakfast as it will be a very healthy addition to your breakfast. Those women who are suffering from obesity should surely try eating sprouts, especially groundnut sprouts to lose weight. Eating groundnut sprouts in breakfast will help ladies lose fat around their waist and stomach.

However, if you are allergic to groundnuts then do take the advice of your doctor. You can also use chia seed sprouts, Brussel sprouts(#), and chickpea sprouts(#) which are very healthy food sources.

Fresh vegetables

The best breakfast foods for weight loss, according to Researchers

If you want to keep your weight under check, remember to include fresh green vegetables in your diet. The health benefits that you will get out of these green vegetables are numerous. The health benefits that come with eating green vegetables are numerous. If you eat green vegetables on a regular basis you will find that you have increased energy levels along with helping you in keeping your weight under check.

Whatever you eat, do try to include one portion of green vegetables in your meal. You can eat green vegetables in any form, either by cooking or by eating them in the form of salad to keep your weight under check.


The best breakfast foods for weight loss, according to Researchers
Avocado on a toast

California in The United States is the largest producer of avocados. It has around 4000-6000 avocado farms that generate around 450 million pounds of avocados every year. Avocados have been used for ages in various Mexican and south American recipes owing to their various health benefits. Avocados are an excellent source of important nutrients and you can include avocados in your diet to lose weight because eating avocados will keep your hunger in check for a long time. Avocados are very fulfilling, therefore if you eat them you will feel fuller for a longer time period.


The best breakfast foods for weight loss, according to Researchers
Nuts are a very healthy addition to your breakfast

You will be amazed to know that you can include nuts and seeds in your breakfast to lose weight. You can include nuts such as almonds, walnuts, groundnuts, and other nuts and seeds. These nuts and seeds are a very rich source of vitamins and minerals and are fulfilling in nature. If you snack a lot then it is a perfect replacement as it will help you curb the habit of unhealthy snacking. Nuts can also help you in tackling overeating as it keeps your stomach full for a long time. Make sure to include nuts in your breakfast to see the benefits.

Now since you know the best breakfast foods for weight loss latest talk about some healthy breakfast recipes for weight loss.

Banana, almond, and cinnamon smoothie


  • 2 bananas (optionally frozen)
  • ⅓ cup almonds, soaked for 8 hours, drained, and rinsed
  • ¼ cup pitted dates
  • 1 teaspoon ground cinnamon
  • Pinch sea salt
  • 2 cups water
  • 1 cup ice (optional)


  1. Place the bananas, almonds, dates, cinnamon, and salt in your blender and add the water. Blend until smooth
  2. For a cooler shake, blend in the ice.
  3. Divide the smoothie between 2 glasses and serve.

Matcha tea


  • one teaspoon of matcha tea
  • one fourth cup of water
  • Half cup spinach
  • 6 almonds
  • 2 teaspoon chia seeds
  • 2 teaspoon grated coconut
  • 1 teaspoon coconut milk
  • Blueberries for topping


  • Heat one-fourth cup of water in a pan, remove it from the stove and add matcha tea to it.
  • Mix it properly
  • In a mixer, jar put spinach, coconut milk, and matcha tea
  • Take out the mixed product from the mixer jar and add grated coconut, almonds, and chia seeds and serve it with blueberries toppings.

Sunnyside or poach eggs and toast


  • 4 egg
  • 1 teaspoon black pepper
  • 4 slices of bread- white
  • 1 dash vinegar
  • Salt as required
  • Water as required
  • 1 tablespoon butter


  • To prepare this delicious recipe, take a deep-bottomed pan and keep it on medium flame. Pour fresh water into it and bring it to a boil. Carefully stir in a dash of vinegar in the pan.
  • Take different small size containers and crack open the eggs separately in each one of them. Add the eggs to the water and gently using a wooden stick push the egg white towards the yolk. Be sure to leave enough space between the eggs to be cooked properly. Once done cover the pan with a lid and turn the flame off.
  • Allow the eggs to stay in the hot water until you see that the egg whites have become rigid in texture. Meanwhile, take a bread slice and spread butter on them. Next, toast them in a toaster until the eggs are cooked.
  • Take a spoon and carefully transfer the eggs over the toasted bread. Sprinkle pepper and salt to add to the flavor. Serve hot!

Gram flour omelet


  • Chickpea Flour
  • Water
  • Nutritional Yeast 
  • Salt – for flavor.
  • Veggies of Choice 
  • Cheese 


  • Put chickpea flour, nutritional yeast, and salt, in a medium-sized mixing bowl and give it all a stir.
  • Add 1/2 of the water and stir well until it forms a smooth paste.
  • Add the remaining water and stir again until smooth.
  • Dice up the veggies you want to add to your omelet. (about ¼ cup of veggies per omelet).
  • Add oil to a well-seasoned iron skillet or a non-stick frying pan.
  • Saute the veggies on medium-low for about 3-5 minutes until they become tender.
  • Add the sauteed veggies to the chickpea flour batter.
  • Pour the chickpea flour batter into a hot oiled skillet and cook for about 5 minutes over medium heat until the top of the omelet no longer looks wet.
  • Carefully flip the omelet to the other side and cook for 3-5 more minutes until it is no longer soft in the middle.  (Loosen up the bottom with a spatula before flipping so it doesn’t stick and break).
  • Top with cheese and fold over so that the cheese is in the middle.

Green apple and spinach smoothie


  • 2–3 cups spinach (packed)
  • 1/2 cup unsweetened almond milk
  • 1 banana
  • 1 Granny Smith apple (cored and cubed)
  • 1 cup chopped cucumber
  • 4 dates
  • 1 tablespoon flax seeds
  • Squeeze of lemon
  • Large handful of ice


  • Add the spinach, almond milk, and banana to the blender and blend until combined.
  • Add the apple, cucumber, dates, flax seeds, and lemon juice, and blend for 2-3 minutes until completely smooth.
  • Add the ice and blend for another 30-60 seconds.
  • Pour into two glasses and top with desired toppings. Serve immediately or store in the fridge for later!

Now you don’t have to worry about what to eat for your breakfast as we have given lots of recipes and the best breakfast foods for weight loss. Along with eating a healthy breakfast make sure that you exercise regularly practice yoga and maintain your distance from junk food. If you do this with discipline and maintain your food intake the whole day within a few days you will see considerable weight loss and overall you will gain energy and become healthier than before.

After learning the breakfast recipes for weight loss you won’t have any excuses so get up in the morning and make one of these delicious breakfast recipes for yourself and your family and enjoy it. Once you practice this for a month you can say to each and everyone that enjoy your breakfast like a king and lose weight simultaneously without skipping any meal.

You can even make one recipe every day and share with us your thoughts and suggestions and tell us in the comment section how you like the recipe and which one is the best? Also, make sure that if any of you ever wonderful recipe for weight loss share it with us so that all of us can become healthy and lose weight together.

Frequently asked questions

Is two eggs and toast healthy?

If you have two eggs and a toast then you are consuming around 12 grams of protein, or 25% of your daily required quantity for a 2000-calorie diet which is a very healthy start for the day.

Should I eat if not hungry?

Today, when a majority of human population is dealing with obesity, you should understand and listen to your body and stop over eating. People who don’t have an active lifestyle should not eat too much food. Therefore fix times when you should eat and eat a healthy and nutritious food and eat only when you are hungry.


There are many breakfast foods that can help with weight loss when consumed regularly. Some of the best options include eggs, oatmeal, yogurt, and fruit. These foods are all high in protein or fiber, which can help you feel fuller longer and keep your metabolism going throughout the day. Trying out a few different breakfasts to see what works best for you is the key to finding success with this type of diet plan. What will be your go-to breakfast food for weight loss? Please mention in comments and tell us what do you eat in your breakfast and also share this article with your friends and family.


The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their health advisor to determine the appropriateness of the information for the reader’s situation.

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