Some mornings you might wake up and feel like something lighter—like Greek yogurt with berries, or a piece of toast with avocado. Other mornings you set out to make the breakfast of your dreams: big, full, and full of energy. Whatever mood you’re in in the morning, why not start with a delicious meal that energizes the body and can help you reach your weight loss goals?

Dietitian Experts 7 Best Breakfast Foods to Jumpstart Weight Loss, Says Dietitian

Dietitian Experts 7 Best Breakfast Foods to Jumpstart Weight Loss, Says Dietitian

According to the Mayo Clinic, adults who eat a healthy breakfast are more likely to maintain a healthy weight, have more controlled blood sugar levels, and even tend to perform better at work. There is no need to skip the first meal of the day, especially since it has so many benefits for losing weight and keeping the weight off.

Julie Upton, MS, RD, CSSD, a registered dietitian and communications specialist for Appetite for Health, tells SELF that a common weight-loss mistake of people who cook breakfast in the morning is eating certain foods or even whole foods. Trying to cut out food groups. This can “make their weight loss effort very unsatisfactory and then they crave the foods they love,” or possibly fall back into poor eating habits.

One step you can take to avoid this mistake, says Upton, is by eating a “protein-rich” breakfast meal. A high-protein breakfast keeps blood sugar levels stable and helps the body absorb carbohydrates at a slower rate, which in turn can be a major factor in weight loss.

There are plenty of healthy breakfast options out there to not only keep your body content, but also to nourish and prepare to shed that extra weight. Luckily for us, Upton shares healthy breakfast recipes for all seven days of the week!

To continue helping you reach those weight loss goals, check out the #1 Best Juices to Drink Every Day.


Egg veggie scramble

egg veggie scramble

“Soy-based meat substitutes are all good options for breakfast,” Upton explains. She makes a wonderful egg and veggie scramble that includes: eggs, plant-based sausages, bell peppers, tomatoes, and any other vegetables she enjoys or simply has on hand around the kitchen. If you’re on a weight loss journey, definitely keep your plate bright and full of vegetables!

Vegetables are classified by the CDC as low-energy foods, meaning they are low in calories but still affect feelings of satiety. Many studies have seen that vegetables have a great effect on fat loss. A study published in The American Journal of Clinical Nutrition found that when their participants increased their intake of fruits and vegetables, not only were they more likely to lose weight, but the weight loss was maintained as well. The more vegetables someone has in their diet, the more likely they are to lean out and/or maintain a small figure.

Breakfast burrito

Healthy breakfast burritos
Mitch Mandel and Thomas MacDonald

A breakfast burrito that’s full of flavor, healthy, and can help you reach your weight loss goals? Sign us up! Upton recommends preparing your breakfast with two eggs and one egg white (or four egg whites total) with spinach, mushrooms, diced tomatoes, or salsa, all wrapped in a small whole-grain tortilla. Were.

This breakfast burrito has all the healthy nutrients you need: protein, veggies, healthy fats and carbohydrates. Upton says that carbs are nothing scary, in fact, she “encourages people to have some carbs for energy.”

If you focus on getting in a lot of complex carbs, you can see a lot of success in losing weight. The International Journal of Environmental Research and Public Health states that complex carbs are “derived from whole and unprocessed plant-based foods,” which contain more nutrients and generally take the body longer to digest than simple carbs. . Not only do complex carbs have more nutritional value — like fiber, vitamins and minerals — but they also get stored in muscle cells or the liver to give you long-lasting energy until hunger strikes again.

For another breakfast burrito recipe, check out our recipe for a fiber-filled breakfast burrito.


Greek yogurt combos

yogurt parfait

A solid move for Upton is to use Greek yogurt to create different combinations with tons of toppings. One is her Greek Yogurt Parfait, which starts with an 8-ounce serving of non-fat plain Greek yogurt, a cup of fresh berries, and 1/2 cup of quick-cooking oats. Combine layers of fruit, yogurt, and oats in a parfait glass or jar, and then top with two tablespoons of honey or agave.

Upton especially enjoys recommending this recipe because it’s “a great combo because Greek yogurt is protein-rich and doesn’t contain any added sugar,” both of which play a big role in weight loss. According to the BMJ, diets with a low intake of dietary sugar have been seen to lead to greater weight loss than diets without restrictions.


Protein pancakes

protein pancakes
Courtesy of Julie Upton

Protein Pancakes with Upton You’ll never want to go back to original pancake batter. Her recipe includes a small ripe (overripe is better) banana, two eggs (or one egg and two egg whites), a tablespoon of nut butter, a pinch of cinnamon, and a drizzle of vanilla or almond extract (if desired). Yes) is used.

“A good rule of thumb is to try to get 20 to 30 grams of protein at breakfast,” advises Upton.

Protein is not only very filling, but in terms of weight loss, it can benefit the body in various ways. The American Society for Nutrition found research into how a high-protein breakfast can promote healthy weight loss by strengthening and increasing your muscles, giving your body more energy to be physical, and satisfying hunger hormones. Simply put, protein helps build strong muscles which helps your body burn more calories, perform everyday activities using only energy, while also keeping you full throughout the day.

And there’s a lot more where it came from, here’s our recipe for the best protein pancakes recipe.


Open-faced egg sandwich

open faced egg sandwich

Upton’s Choice open-faced egg sandwich includes two soft-boiled eggs served with a toasted whole-wheat light English muffin with arugula or spinach, sliced ​​tomato and two tablespoons low-fat spread/light butter goes. Have it all with a piece of fresh fruit on the side, and you’ll really be ready to start your day off right, she says.

Upton mentions that eggs can be one of the best foods for weight loss. According to a study published in Hormone Research and Pediatrics, eating eggs for breakfast can relieve frequent hunger pangs and reduce weight. The study looked at how a high protein content may be most effective for anyone trying to lose weight by causing positive changes in hunger hormones and regulating hunger satisfaction.


Cottage cheese with cereal and fruit

cottage cheese oats fruit
Courtesy of Julie Upton

Instead of grabbing a plain bowl of cereal with milk, optimize your taste palette and contribute to your weight loss by reaching for more healthy foods. Upton recommends a bowl of cottage cheese with cereal and fruit using 3/4 cup low-fat cottage cheese, 1/4 cup Grape-Nuts Fit cereal (which has six grams of protein in 2/3 cup) and one cup. Is. From fresh berries.

According to Dr. Oz, paneer is a good source of low-calorie protein. Not only is cheese perfect to throw into foods for an added protein boost (like pancakes, smoothies, salads, and more), but it’s also a high source of calcium and B-complex vitamins.


Oatmeal with yogurt

oatmeal with yogurt

According to the Harvard School of Public Health, oats should be high on your list of foods to eat when trying to lose weight, as they contain special antioxidants that are known to contain phenolic compounds and phytoestrogens (plant-based compounds found in oats). chemicals). These antioxidants work to reduce the effects of inflammation and soothe digestion.

Upton suggests oatmeal with yogurt as a healthy weight-loss breakfast, consisting of one cup oatmeal with 1/2 cup non-fat or low-fat plain Greek yogurt, and one cup fresh or frozen (without added sugar). k) Contains berries. ,

“I love oats because of their high concentration of beta-glucan, a soluble fiber that helps keep you satisfied and stabilize blood sugar levels,” she says.