8 Best Breakfasts for Fast Weight Loss — Don’t Eat This

For many people, breakfast is the easiest meal to lose weight. First, you are tempted to eat fast food when you are at home or out in the evening instead of at work. Breakfast gives you better control over what you eat. The ingredients for breakfast can be very simple. You probably already have them in your pantry and refrigerator.

Second, eating a satisfying meal that prevents you from eating a large lunch or scarfing down your overall caloric intake for the rest of the day.

“This may be because people who skip breakfast have less energy throughout the day or because they feel hungrier and eat more calories later in the day,” says the registered dietitian. Reda Elmardi, RD, CSCS, certified strength and conditioning specialist coach and owner of The Gym Goat. “However, there is no definitive answer as to whether eating a certain type of food for breakfast will help you lose weight. You just have to find what works for you and stick with it.”

If there’s any way to lose weight fast, breakfast is a good place to start. We asked nutrition, fitness, and weight loss experts for their opinions and recommendations on their favorite healthy breakfast foods to help you lose weight. Then, for some helpful tips, check out these weight-loss tricks that actually work, says Science.


No matter what you choose for breakfast, there is a registered dietitian Gabi Vaca-Flores, DRThe founder of says it contains each of the three macronutrients: protein, fat and carbohydrates. Why? For the above reasons.

“Eating a balanced diet with three macros can promote weight loss by keeping you fuller longer and helping you consume fewer calories throughout the day,” says Vaca-Flores. Her favorite macro-rich breakfast is eggs and avocado on 100% whole wheat toast.

There are also studies that show that eating two eggs for breakfast when combined with a caloric deficit increases weight loss.

“This may be due to the high protein in eggs, which has a positive effect on your metabolism and hunger hormones,” she says. “My favorite way to add flavor to eggs with avocado toast is to add bagel seasoning and a few drops of freshly squeezed lemon juice.

blueberry smoothie

A protein shake makes for a quick breakfast when time is of the essence. But only if you do it with the right stuff. Too often people mix up smoothies that are loaded with calories and sugar. Even the protein powder you choose can have the effect of improving satiety for weight loss, say medical board experts Lissie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, also co-authors of The Nutrition Twins. Vegetarian treatment for twins. They recommend using pea protein powder for smoothies, a study published in the Nutrition Journal found that pea protein is more effective at curbing hunger than whey protein; improved satiety can lead to weight loss.

They often advise their clients to try this recipe for a blueberry shake made with pea protein powder. To do it you need:

  • 2/3 cup frozen blueberries
  • 1/2 small banana
  • 1 scoop (20g) pea protein powder (or vanilla flavoring)
  • 1/2 cup unsweetened almond milk
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • a pinch of ground cardamom
  • 3 ice cubes
  • Optional add-ins: water (to thin the suzy to desired thickness), 1/4 tsp ground turmeric (for extra antioxidant/anti-inflammatory power), 1-2 drops liquid stevia (for extra sweetness if you don’t have bananas) super ripe or unflavored protein (if you want extra sweetness when using the powder)

Blend all ingredients until smooth, adding water as needed to achieve desired thickness.

Oatmeal with berries

While breaking your night fast, open the food. If you make breakfast simple and quick, you’re more likely to eat it. Elmardi recommends hard-boiled half-eggs to keep in the fridge for breakfast or snacks.

“Oatmeal with berries is another great way to start the day because it’s full of fiber, it keeps you feeling fuller for longer, and it’s high in protein and iron,” she says. “A pre-workout breakfast is plain Greek yogurt, which is high in protein and calcium. If you want something sweet, add some fresh fruit.”

apple with almond butter

Protein and fiber are a great combination to help keep hunger at bay. Here are three quick low-calorie breakfasts that combine protein with fiber.

  • Fiber One Original Cereal 1/2 cup skim milk and fresh blueberries
  • 1 tablespoon of medium apple. almond oil
  • A small pear and low-fat cheese stick
peanut butter yogurt water

This high-protein snack or breakfast comes from a medical board member Ilana Muhlstein, MS, RDNin his book You Can Lose It: How I Lost 100 Pounds Enjoying Carbs, Shakes, and Chocolate – You Can Too!.

To make this amazing peanut butter and jelly whipped cream, you’ll need:

  • 1 cup reduced-fat (2%) plain Greek yogurt
  • 2 tablespoons. peanut butter powder
  • 1 teaspoon. pure vanilla extract
  • Liquid stevia (to taste, optional)
  • Ground cinnamon (to taste, optional)
  • 1/2 cup fresh (or frozen) red grapes, halved

To make it, combine yogurt, peanut butter powder, vanilla extract, stevia (if desired), and cinnamon (if desired) in a serving bowl; mix well. Fill the yogurt mixture with grapes. Serve immediately or store in an airtight container in the refrigerator for up to a day.

matcha green smoothie with chia seeds

One of the most important steps in losing weight is controlling mindless eating. That’s why personal trainer Karisa Karmali, a National Sports Medicine Association-certified nutrition coach and founder of Self-Live and Fitness, recommends high-fiber, high-protein smoothies. “Protein increases satiety, which makes us less likely to overeat because we’re not satisfied,” she says.

Try her favorite recipe, a high-fiber green summer smoothie:

  • 1/2 of a frozen banana
  • 1 cup spinach
  • 1/2 avocado
  • 1 scoop vanilla protein powder
  • 1 cup almond milk (or any milk of your choice)
  • 1 teaspoon. Chia seeds (whole or ground)

Blend with or without ice cubes.

quinoa with blueberries and almonds

If you’re tired of oatmeal, try this nut-flavored cereal, which you might not normally think of for breakfast, but it makes for a delicious breakfast packed with protein and fiber. Here is a popular diabetes recipe from our book 14-day sugar-free diet.

To prepare breakfast quinoa, you will need:

  • 1 cup unsweetened almond milk
  • 1 cup of water
  • 1 cup quinoa, rinsed
  • 1 tablespoon of butter
  • 1 cup blueberries
  • 1 cup strawberries, sliced
  • 1/4 cup chopped raw walnuts
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon of honey

To make it, combine the almond milk, water, and quinoa in a medium saucepan and bring to a boil. Reduce heat to low to medium. Cover and simmer until most of the liquid is absorbed, 12-14 minutes. Stir in the butter. Remove from heat and let sit for about 5 minutes. Add the blueberries, strawberries, walnuts and cinnamon and mix well. Drizzle with honey if desired.

Lemon Blueberry Waffles with Almonds and Honey

You can turn blueberry waffles into a hearty breakfast by using high-fiber psyllium husks, says medical board member Lisa Moskowitz, RD, CEO of NY Nutrition Group, in her book. 3 basic healthy eating plans. Derived from the seeds of the Plantago ovata plant, it has prebiotic potential, meaning psyllium feeds healthy gut bacteria, increases probiotics, and promotes a healthy digestive system.

“Psyllium can also increase the production of short-chain fatty acids, which research suggests may increase your metabolism and fat burning,” says Moskowitz.

To make these Blueberry Waffles you will need:

  • 1 cup frozen blueberries
  • 1 tablespoon of coconut oil
  • 1 large egg
  • 1/4 cup cottage cheese
  • 1 tablespoon of psyllium husk powder
  • 1 tablespoon vegan vanilla protein powder
  • 1/2 teaspoon baking powder

To make it, put the berries in a microwave-safe bowl and microwave for 1 minute. Cover the bottom and spread coconut oil over the waffle iron so it spreads evenly. Beat the eggs with a small mixer and add the cottage cheese, vanilla extract, psyllium husk, protein powder and baking powder. Mix well. Pour the batter onto the waffle iron and lower the lid. Cook for 3-4 minutes until lightly golden brown. Let it cool for 1 minute, then carefully remove it from the waffle iron. Once the waffles are on the plate, finish with the toppings of your choice.

When it’s almost noon, check out these 11 healthy, high-protein lunch recipes for weight loss.