Weight loss can sometimes be very hard. Sometimes your diet plan can become dull due to restricted calorie intake and limited selection of food. Even though we often think that the most delicious food is rather unhealthy, that is not entirely true. Today, we will provide you with ideas for healthy breakfasts, which will promote your weight loss without having to compromise your diet plan, reduce nutrients, or give up on taste.
1. Eggs
Eggs are a great source of proteins, iron, selenium, and riboflavin. Additionally, eggs provide a feeling of fullness, keeps your satiety for longer, and therefore promotes your weight loss plan due to reducing appetite and food craving.
- Instead of BLT (bacon, tomato, and lettuce) sandwich, opt for a less-calorie option. Substitute bacon with eggs, and add tomato and scallion.
- Another recipe for egg breakfast contains eggs, plant-based sausages, tomatoes, bell peppers, and vegetables of your choice.
- Smoked salmon with eggs and arugula instead of an English muffin is a great alternative to a traditional carbohydrate-rich dish.
- If you still wish to reduce calorie intake, you can opt for just egg whites for breakfast, but that will reduce protein intake in half. Additionally, the yolk is rich in dietary cholesterol which is required for most people, even for those who want to lose weight.
2. Yogurt
Greek yogurt is protein rich and if you opt for a low-fat one, you can get the supreme ingredients for every breakfast.
- Combining one cup of low-fat greek yogurt with wheat germs will decrease your food intake over the day by reducing hunger.
- Greek yogurt is great for combining with various fruits, nuts, and seeds, in making both tasteful breakfasts and delicious desserts. You can mix yogurt with shredded pieces of seasonal fruit and sprinkle it with chopped nuts or preferably seeds and get a low-calorie but very satisfying breakfast.
Wheat germ imparts a high content of minerals and vitamins such s manganese, selenium, and thiamine, but also fiber which significantly donates to weight loss by prolonging the feeling of satiety.
3. Oatmeals
Oats are rich in proteins and fiber that promote satiety while having a low-calorie value. The beta-gluten is a finer type with a large share in oats and beneficial impacts on the immune system, heart health, and blood sugar, and reduces appetite. Additionally, oatmeal is a great option for those who prefer gluten-free meals.
As oatmeals are “slow-release” carbohydrates, which means they don`t spike blood sugar as high as refined carbs. This means that insulin production will moderately rise and won`t highly signal the body to store fat. Therefore, eating oatmeal breakfast before exercising helps to burn more fat.
- One cup of cooked oatmeal, mixed with half a cup of berries and a tablespoon of ground flaxseed and almonds, are a great way to start a day considering your weight loss program.
- Mix one cup of oatmeal with half a cup of low-fat greek yogurt and a cup of berries (frozen or fresh).
- Combine layers of cooked chia seeds, yogurt, and fruit, with a tablespoon of agave or honey at the top.
4. Chia Seeds
Chia seed is high in fiber and protein and can absorb large values of water making the gelly consistency suitable for making a variety of meals and desserts. Chia seed is a potent agent in reducing the level of ghrelin, the hunger hormone, blood sugar, and appetite.
- Bake chia seed on white bread as an addition to daily meals.
- A convenient breakfast with chia seeds imparts one ounce of chia seeds mixed with one cup of yogurt, after letting the mixture soak for 30 minutes add your favorite berries.
- Mix oats, flaxseed, sea salt, cinnamon, or ginger as spices, shredded coconut, and pecans, and soak in coconut milk.
5. Nuts
Nuts are rich in healthy fats, fiber, and proteins. Nuts are a convenient ingredient to add to most meals, salty or desserts, as nuts contain complex carbohydrates which makes them a healthy alternative to simple carbs. However, most nuts are high in calories so keep track of how many calories you are adding to your breakfast when adjoining nuts.
- Mix yogurt, self-made granola, cottage cheese (which is a low-fat milk product), and nuts, to add nutrients to your low-carb breakfast.
- Spread a tablespoon of peanut butter on the whole-grain bread (whole-wheat toast) or add nuts to your no-added sugar oatmeal to balance your breakfast
- Mix peanut butter or other preferable nut butter with semi-sweet chocolate chips or chunks, oats, flaxseed, and honey. Stir all the ingredients and place in refrigerator for 20 minutes, then roll it into bites.
6. Bananas
Bananas are rich in fiber, low in calories, and a great source of energy. Therefore, bananas are an excellent fruit to start your day. Thus, bananas are very convenient ingredients to mix in both salty and sweet dishes.
- Bake sweet potato stuffed with banana slices, almond butter, and chia seed and dust it with cinnamon
- Make a delicious smoothie with banana slices and yogurt
- Add bananas with ¾ cup of cottage cheese and ¼ cup of cereal
7. Healthy Protein cupcakes
You can make great low-calorie protein cupcakes by mixing one small banana (preferably overripe), two eggs (or you can opt for one egg with two egg whites), one tablespoon of preferable nut butter, cinnamon, and the drop of almond or vanilla extract optional.
8. Healthy Burrito
The meal prep vs cooking options is something to keep in mind. Preparing healthy breakfasts in advance can make your weight loss journey easier. This burrito recipe provides a satisfying taste along with nutrients such as proteins, healthy fat, and complex carbohydrates. And you can prepare many in advance and enjoy them during the week.
Scramble two eggs (or one egg with two egg whites) with spinach, mushroom, chopped tomatoes, and salsa, and wrap it all in a whole-grain tortilla.
9. Healthy tacos
Prepare a tasty breakfast with a whole-grain tortilla topped with two eggs, low-calorie chees, some seafood, and lettuce.
The vegan version of tacos includes radishes, avocado, eggs, smoky chickpeas, tofu, and preferably taco spices and toppings
Summary
Hopefully, we have encouraged your weight loss plan and routine with these delicious breakfast recipes. Our recipes are composed in such a manner as to provide enough vitamins, fibers, proteins, and other important ingredients for healthy weight loss, without being rigorous and deprived of a nice taste and nutrients.