Table of Contents
If you are a vegetarian or vegan, or if you are on a diet to lose weight, e.g. For example, the Paleo diet, or you just want to eat a healthy breakfast every day, and that also helps you lose weight. Here’s a whole plan for a month of healthy breakfast to lose weight.
In Diet Guide, our readers interested in losing weight asked us to give suggestions for a diet breakfast to lose weight. Although most of our diets published here have a complete menu that is proposed today to follow the diet in question, we have set ourselves the task of giving you a monthly plan (31 recipes) for a healthy and delicious breakfast. rest assured that you can prepare and eat without regrets and that you don’t even think about diet foods.
The importance of breakfast
You have heard that breakfast is “the most important meal of the day”, but not everyone enjoys it. Some people just can’t stand a meal after getting out of bed, while others are fed up with food that can be considered acceptable before 11:00 a.m. But here’s the point: A healthy morning meal can do a lot of good when it comes to helping you achieve your goals to lose weight.
“Several scientific studies indicate that people who get a good breakfast with nutrients have greater success in losing weight,” according to studies by dietitians. And it is that breakfast stimulates the metabolism and this effect lasts all day.
In a study by the American Ophthalmological Society, the participants who consumed the most calories of the day at breakfast lost more weight and waist fat than those who ate a small breakfast and a large dinner. Avoid foods that slow down your metabolism.
If you don’t skip breakfast, it can also improve your overall health. Research in the Journal of Physiology suggests that eating a regular morning meal may reduce diabetes and the risk of cardiovascular disease, while skipping breakfast is associated with an increased risk of atherosclerosis, a condition that can cause heart and kidney disease . and coronary arteries
To help you fall in love with breakfast and so successfully track your weight loss efforts, we looked for healthy breakfast ideas that were recommended by a nutritionist. These breakfasts, which are part of a balanced diet, make your mouth water regardless of the weight loss plan you follow.
Healthy breakfast for losing weight
Well, as promised, we started with our largest collection – a reminder of the best healthy breakfast to lose weight. You can prepare breakfast daily if you want. Although it is economically most advisable to buy what you need for two or three days, if there is anything, repeat the breakfast and then take three or four more. And in the end you get a million breakfast combinations for your diet.
By the way, in our diets to lose weight, you can see various healthy diets to lose weight.
1. French fries with homemade chicken sausages
If you are tired of the typical “slimming breakfasts” of boring and uncreative diets, try this healthy breakfast with delicious homemade chicken sausages.
3 chicken or turkey sausages, preferably homemade.
1 boiled potato, diced
1 1/2 cup of kale
2 teaspoons of olive oil
1/4 teaspoon of chopped red pepper
Fry the chicken sausages.
Fry the potatoes and kale in soft oil in a pan and sprinkle with red pepper flakes.
Calories: 310 calories
Research has shown that people who eat peppers burn a little more calories during the day, which is definitely a good start to the morning.
2. Quesadillas made from vegetables, eggs and ham
2 corn tortillas (thin)
2 large egg whites, fried and boiled
1/4 cup rocket
3 slices of low-fat ham
2 tablespoons of crumbled feta
3/4 cup blueberries
Fill the tortillas with the eggs, ham and feta cheese. Fold half and heat in a pan. Serve with blueberries.
Cranberries are full of antioxidants that have been proven to protect against obesity, a good sign for humans and a good contribution to healthy foods.
3. Chocolate and cherry waffles
Nothing easier than this healthy breakfast. The irresistible chocolate and the hint of freshness of the cherry will put you in a good mood in the morning.
1 tablespoon of chocolate almond butter
2 biscuits with 8 grains.
1 cup fresh boneless cherries or seeds, half.
Brush the wafers with chocolate almond butter and sprinkle with cherries.
Whole grains (biscuits) not only help you lose weight, they can also prevent heart disease and type 2 diabetes, studies show.
4. Egg muffins with cottage cheese and fruit
1 English wholemeal muffin
1 hard-boiled egg, sliced
1 cup of cottage cheese without fat
1/2 grapefruit (grapefruit) medium
Toast an English party muffin, then cover each half with sliced egg. Serve cottage cheese or low-fat cottage cheese with pieces of grapefruit on it.
Science supports grapefruit’s reputation as a superfruit in diets: In one study, those who ate half a grapefruit with each meal lost more weight than those who did not eat them. Interesting right?
5. English muffin and strawberries
This pleasure is part of the preferred “breakfast suitability”, after a workout or for every day you would like to consent.
1 tablespoon of natural peanut butter
2 slices of English bread, can be of another type of bread as long as it is whole grain
1 tablespoon of dried chia seeds
1/2 teaspoon of ground cinnamon
1/4 cup of sliced strawberries
Spread the peanut butter on a sliced muffin and cover with seeds, cinnamon and strawberries
A breakfast that is high in fiber has 12 grams! Studies could show that you can eat less at lunchtime.
6. Toasted tofu
1 teaspoon of olive oil
100 g soft, chopped tofu
1/2 large red pepper, chopped
Portobello mushrooms with 2/3 cup
1 cup of chopped spinach
2 slices of wholemeal bread toast
25 g low-fat mozzarella
1/2 teaspoon of oregano
Heat the oil in a pan and add the crumbled tofu and vegetables. Cook for 5 to 7 minutes, stirring frequently. Serve on toast or bread and then add cheese and oregano
Good news for vegetarians: soy is as good as other proteins to lose weight on a low-calorie diet, according to a study.
7. Smoked salmon toast
If you want to start the day with a good breakfast to lose weight and salty. Try this rich in salmon protein.
1 slice of whole grain bread, toasted
1 1/2 tablespoons of low-fat cream cheese
2 oz smoked salmon
1 thick slice of red onion
1 tablespoon of spring onion
Spread the cream cheese on toast and sprinkle with salmon, onions and spring onions. And enjoy a healthy breakfast
Total: 360 calories
Do not be discouraged by the bad reputation of the cream cheese. Dietitians believe that the calcium found in dairy products helps burn more fat.
8. Green eggs
1 tablespoon of olive oil
1 cup sliced mushrooms
2 cups of spinach
1 tablespoon of sriracha sauce
Put half of the olive oil in a hot pan, fry the mushrooms and spinach and put on a plate. Put the remaining olive oil in the pan, put the egg in the pan and cook with the yellow side of the yolk. Add the egg to the vegetables. Just add the sriracha sauce.
You already know that spinach is the rock star among healthy foods, but it will also help reduce cravings throughout the day.
9. Swirl of ricotta cheese
With 29 grams of protein, breakfast will make you happy all morning.
1 cup of ricotta bowls
1 teaspoon of honey
1/2 cup chopped papaya
1/2 teaspoon of linseed (linseed)
Mix the ricotta with the honey, add the papaya and flax seeds.
10. Cereal with cherries
1/3 cup steel cut oats
1/2 cup almond milk without sugar
1 teaspoon of ground clove
2 teaspoons of honey
2 tablespoons of chopped dried sour cherries
Soak oatmeal in almond milk in the fridge overnight. Add the remaining ingredients in the morning. And you have one of the fastest healthy breakfasts you can prepare.
According to an animal study done by researchers from the University of Michigan Health System, the pigments in sour cherries can help reduce body weight and body fat.
11. Eggs with tomatoes and artichokes
1 more protein
Spray cooking oil
1/4 cup chopped tomatoes
Artichoke hearts from 1/2 can, drained and chopped
3 tablespoons of crumbled feta cheese
1 slice of whole grain bread, toasted
Beat the egg and egg whites. Cook the tomatoes and artichoke in a pan with cooking spray for 2 minutes over medium heat. Then reduce the heat to low and add the eggs. Cover and cook for 3 minutes until the eggs are firm. Put the cheese on the preparation. Serve with toasted bread.
Eating whole grains can reduce inflammation, which is accompanied by a decreased sagging of the abdomen.
12. Oatmeal with nuts and red berries
1 pack of original Quaker oatmeal
1 cup of skimmed milk
2 tablespoons of chopped walnuts
1/2 cup raspberries
1/2 cup of blueberries
Prepare the oatmeal with the milk according to the package instructions and mix it with the nuts, raspberries and blueberries.
The soluble fiber in oatmeal from this light and healthy breakfast ensures that you fully utilize the time you normally think about lunch.
13. Egg and smoked salmon muffin
3 egg whites
1 whole egg
50 g ham smoked salmon
1/4 cup of chopped onion
1 English wholemeal roll or an integrated bread
1 cup blackberries
Stir the eggs with the smoked salmon and onion. Serve over a roasted English muffin and serve with berries.
The protein in the eggs can help build muscle, and the eggs contain vitamin B12, which is essential for fat loss. In one study, people who had two eggs at breakfast ate 164 calories less at lunch.
14. Rice pudding with pistachios
1/2 cup of brown instant rice
3/4 cup skimmed milk
1 teaspoon of brown sugar
1/2 teaspoon of cinnamon
Boil the rice in the milk. Mix pistachios and cover with sugar and cinnamon.
In a study published in the Journal of the American College of Nutrition, people who eat diets and pistachios every day had a lower BMI after 12 weeks than those who chewed pretzels or another cookie.
15. Yogurt with grapefruit
This healthy breakfast is sure to be one of your favorites.
100 g low-fat natural yoghurt
1 tablespoon of wheat germ
1/2 teaspoon of honey
1 teaspoon of flax seeds
1 medium grapefruit
Mix the wheat germ and the ground flaxseed and use it as a base in a dessert bowl or a large glass. Alternate layers of grapefruit and yogurt. Cover with honey and wheat germ.
16. Salty muffin
75 g ham
1/2 cup of kale, remove the stems
2 tablespoons of low-fat and grated cheddar cheese
1 English wholemeal bread muffin OR sliced wholemeal bread
1 teaspoon of olive oil
Put the ham, kale and cheese in the bun halves. Add a little olive oil and season with chili powder, sea salt and black pepper. Roast the roll halves side by side in an oven at 200 ° C for 10 minutes or until the cheese melts.
Olive oil is full of antioxidants and healthy fats, so this drizzle is the easiest trick you can add to your morning.
17. Pancakes with almond butter and red berries
2 wholemeal pancakes
1 tablespoon of almond butter
1/4 cup blackberries, blueberries and raspberries
Heat the pancakes in a toaster or in a toaster, brush with almond butter and sprinkle with the fruit.
When you eat almonds or almond butter for breakfast, your blood sugar stays more stable, according to a study in Nutrition and Metabolism. This means that you are less likely to consume a sugar solution before morning.
18. Barley with nuts and maple syrup
3/4 cup of barley, cooked
1/2 cup fat-free milk
10 walnut halves
1/2 tablespoon of maple syrup
One study found that barley used in hot cereal and snack mixes is better than whole grain flakes when it comes to reducing hunger. Breakfast is healthy wherever you see it.
19. Tropical yogurt with cinnamon toast
150 g Greek yogurt
1/4 teaspoon of coconut extract
6 pieces of dry mango
2 slices of cinnamon bread and raisins
Mix the coconut extract with the yogurt and sprinkle the chopped mango over it. Enjoy toasted bread with cinnamon and raisins. Delicious, right?
The polyphenols in the mango can activate proteins in the body that regulate the metabolism and help reduce body fat.
1/2 cup wholemeal flour
2 egg whites
2 teaspoons of rapeseed oil
1/2 cup low-fat buttermilk
1/4 teaspoon of salt
1 tablespoon of ricotta, partially peeled
1/4 cup blueberries
1 cdita chopped almonds
1 teaspoon of ground allspice
Mix the first five ingredients. Add half of the mixture to a pan over medium heat and stir to spread the bottom of the pan. Cook for 30 seconds, turn and cook for 20 seconds. Make a second crepe. Then fill up with ricotta and berries, roll and cover with almonds and allspice.
Between this protein and the almonds, pack enough protein to maximize weight loss throughout the day.
21. Toast with ricotta, pomegranate and orange
1/4 cup low-fat ricotta cheese
2 teaspoons of honey
1 slice of toasted whole grain bread
1 orange in segments
1 tablespoon of pomegranate seeds
3/4 teaspoon of nutmeg
Mix low-fat ricotta cheese with honey and spread it on whole wheat toast. Cover with the remaining ingredients. Nothing easier
According to research, pomegranate can increase fat burning and weight loss by activating proteins that control fat and metabolism.
22. Healthy breakfast with salty burritos
2 egg whites
2 whole wheat tortillas
1/4 cup fat-free cheese
1/4 cup canned beans (such as pinto beans or black beans)
Salsa (to taste)
Stir the protein to the desired degree of cooking and place it on the tortillas with cheese and beans. Roll, cook in the microwave for 30 seconds and cover with sauce.
Calories: 282 calories
This low-calorie breakfast burrito alternative will fill you up thanks to the wholegrain tortillas. Satisfied longer and with more energy.
23. Sweet toast
1 low-fat spreadable cheese
2 slices of 7-grain bread sprout with cinnamon and raisins, toasted
1 cup of sliced mango
Spread the cheese on toast and cover with mango.
The mangoes are full of vitamin C, vitamin A and lots of fiber that will satisfy you.
24. Scrambled eggs
1 whole egg plus 1 egg white
2 tablespoons of chopped green pepper
2 tablespoons chopped red onion
1 8 inch whole grain tortilla
10 g grated, low-fat cheese
2 tablespoons of thick sauce
Stir the eggs with pepper and onions, add the cheese to the last one, eat them with omelet and sauce.
Enjoy this 20 grams of protein. They help you maximize weight loss and maintain muscle mass.
25. Red fruit smoothie
1 banana, cut into pieces
1/2 cup fat-free milk
1/4 cup unsweetened frozen blueberries
1/4 cup frozen strawberries without sugar
1 teaspoon of peanut butter
1/2 teaspoon of honey
Combine banana, milk, blueberries, strawberries, peanut butter and honey in a blender. Process for about 1 minute or until you reach the consistency of a thick and creamy shake. You can add a little ice cream if you want.
Calories: 225 calories
Adding a banana in the morning can instantly make you look and feel slimmer. Its potassium helps with short-term shrinkage. With this healthy breakfast you can also enjoy it after a training session.
26. Egg fritata with feta cheese, spinach and mushrooms
1/2 cup of chopped fresh spinach
1/2 cup of chopped mushrooms
30 g feta cheese
1 teaspoon of fresh coriander
1 slice of oat bread
50 g pomegranate juice
150 ml of water or mineral water
Beat the egg and egg whites. In a saucepan covered with cooking spray, simmer the mushrooms and spinach over medium-high heat until the spinach withers. Reduce to a boil and add eggs. Cover and cook for 3 minutes until the eggs are firm. Sprinkle with feta cheese and coriander. Serve with toast and pomegranate juice mixed with water or seltzer water.
Pomegranates have natural sugars to satisfy your sweet tooth and are full of antioxidants that increase energy, fight wrinkles, prevent blood clots and high cholesterol, and boost your immune system.
27. Packed with peanut butter and strawberries
1 whole wheat tortilla
2 tablespoons of natural peanut butter without salt
1/2 cup of sliced strawberries
1 cup of milk at 1 percent
Spread the tortilla with peanut butter and roll up. Cut diagonally and serve with milk
Don’t rely on snacks: adding peanut butter to your breakfast can help control cravings for up to 12 hours, according to a recent study published in the British Journal of Nutrition.
28. French toast with strawberries
2 tablespoons of non-fat milk
2 slices of whole grain bread
13 sliced strawberries
1/2 teaspoon of powdered sugar
Beat the egg and milk and pour the bread into the mixture. Cook in a non-stick pan until lightly browned. Sprinkle with strawberries and sugar.
The fiber in strawberries eliminates hunger and also prevents diabetes and breast cancer.
29. Cranberry and peanut butter pancakes
1 frozen wholemeal pancake
2 tablespoons of peanut butter enriched with omega 3
1 tablespoon of canned cranberries or a handful of blueberries
1 tablespoon of crushed walnuts
Heat the pancake in the toaster or in the toaster. Spread peanut butter and sprinkle with canned goods and nuts.
Can we say enough about peanut butter? Remember that you are spending your afternoon without enjoyment, and that you are also consuming magnesium, vitamin E and zinc. The latter ensures that your metabolism runs smoothly.
3/4 cup of frozen cherries
1 kiwi, peeled and cut into pieces
1/4 cup of orange juice
1/2 cup coconut water
3/4 teaspoon of agave nectar
3 ice cubes
1 tablespoon of protein powder (optional)
Mix the ingredients and enjoy.
To make it even more fun: add a tablespoon of vanilla protein powder to add an additional 15 to 25 grams of protein and lose even more weight.
31. Cheddar and guacamole sandwich
Salt and black pepper to taste
60 g smoked turkey breast with low sodium content
1 slice of American cheese, cheddar cheese
1 thick slice of tomato
1 whole English muffin, matchstick and toasted
1 spoon of guacamole or avocado.
Fry the egg over medium heat until the desired cooking point is reached. Heat the stuffed turkey with the cheese in the microwave for 30 to 45 seconds. Then place the tomato, turkey, egg and guacamole on a split English muffin.
This fast food breakfast alternative is packed with healthy ingredients that will keep you full and healthy thanks to this guacamole.