Healthy Breakfast Tips for Weight Loss

The right breakfast can help promote healthier food choices throughout the day, so to support your weight loss efforts, follow these tips to maximize your first meal of the day!

Healthy Breakfast Tips for Weight Loss
María Rubio María Rubio
9 min read

Whether you like to eat breakfast as soon as you wake up or after you’ve done your morning routine, it’s been proven how eating a good and balanced meal early in the day can boost your metabolism and help you stay energized for the rest of the day. If you’re on a weight loss journey, you’ll want to pay special attention to what you eat for breakfast, since that will likely set the tone for the rest of the day! If you eat a bad meal or don’t eat anything at all for breakfast, you’ll probably think “well, I can always start tomorrow”, and that can become an unhealthy cycle that will get you nowhere.

Instead of eating whatever you find first, or missing your first meal and snacking throughout the day, follow our healthy breakfast tips and try including some of the best breakfast foods in your morning meals to start your day fresh and motivated!

Healthy breakfast tips

Before we get into the best and healthiest foods that you can eat for breakfast, let’s take a look at a few tips that you should try to follow every morning in order to really get the most out of your first meal of the day:

Eat at a slow pace

We’re sure you’ve heard this before, but we’re here to remind you! When you’re eating quickly, it takes a little bit of time for your brain to get the signal that your stomach is full and you often end up still feeling hungry after your meal, so you turn to snacking or adding an extra something to your plate at the end. By eating slowly, you allow your body to process the food and send those signals on time for you to be left satisfied with your plate, without the need to grab whatever you find on the fridge to “fill up”! So, next time you’re eating, try to take at least 20 minutes eating if your schedule allows it, or just try to take longer than you would usually eat for, and focus on really enjoying your food. Take your time to savor everything that’s on your plate - this will make it a more enjoyable experience while also supporting your weight loss efforts!

Top it with some seeds

Seeds add flavor and texture to your meals, but more importantly… They help promote weight loss with their high nutritious content! Adding just a spoonful of seeds on top of your food, or even in the mix, will make your breakfast go from good to great, and it’s such an easy way to increase your breakfast macros without having to prepare something else! Seeds like hemp hearts, flaxseeds, and chia seeds are rich in omega-3 fatty acids, as well as protein and fiber, which help with digestion and promote a feeling of fullness and satiety, thus reducing your hunger for the rest of the day. A bag of seeds will last you a long time, so when you go grocery shopping again make sure to grab some seeds to sprinkle over your morning eggs or avocado!

Choose savory over sweet

You probably already know that foods like regular cereal are packed with artificial sweeteners that will get you nowhere in your weight loss journey, but that’s not the only thing that you need to be careful with! Foods like fruits and honey are commonly eaten for breakfast, and even though they’re healthy and delicious, they are still packed with natural sugar that can increase blood sugar levels. This can lead to an energy crash later in the day while also increasing your sugar cravings, which can be very counterproductive if you’re exercising to support your weight loss goals!

Instead, try to make most of your breakfast meals savory. Make sure it has enough protein, carbs (preferably high in fiber), and fats. For example, eggs mixed with a variety of your favorite veggies (cherry tomatoes, spinach, and mushrooms pair well) and a slice of whole-grain toast topped with avocado. Not only is this meal delicious, but it also has all the nutrients your body needs. If you prefer another side instead of the toast and avocados, opt for fresh berries with plain greek yogurt, or cottage cheese.

Make it rich in protein

Along with fiber, eating protein at breakfast ensures that you’ll be full for longer since protein is the most filling macronutrient. This will help you reduce your portion sizes and you’ll be able to wait longer between each meal, helping you support your weight loss goal! Eating high-quality protein from whole foods also helps prevent muscle loss, which tends to happen when you’re losing weight, especially if the change is happening fast. You should aim to include at least 20 grams of protein in your plate, so try including some protein-rich foods in your breakfast every morning, like eggs and yogurt, in order to avoid overeating or snacking later in the day!

Try meal planning

Probably the hardest thing to do for most people is trying to prepare a balanced breakfast every morning. Sometimes we eat whatever we find or buy something on the way because we’re in a rush, or just skip breakfast altogether, but that’s a big mistake! Breakfast is the most important meal of the day, and a good way to make sure that you’re eating well every morning is by planning and prepping your meals ahead of time. You could do it at night when you’re done for the day, or every couple of days - some people like to do it every Sunday in order to start the week with the right foot! You just need a pen and a piece of paper, or even your notes app, in order to write down your healthy breakfast ideas for the week, and then start prepping some of them (like cutting up your fruit or preparing overnight oats). When the time comes, you’ll already have almost everything ready to start your day smoothly! By thinking ahead you’ll save a lot of time, and it will make your trips to the grocery store easier too since you’ll know exactly what to buy next time.

What are the best foods to eat for breakfast?

While there are a lot of healthy foods that work great for your everyday meals, for breakfast you should focus mainly on protein and fiber. Here we have a list of protein and fiber-rich foods, as well as some other highly nutritious foods that you can add to your morning plate:


When you think about breakfast, you probably think of eggs. They’re the most common breakfast food, and rightly so! Eggs are considered to be a complete protein, meaning they contain all the essential amino acids our body needs. Plus, it has several other nutrients, such as riboflavin, selenium, and choline, which plays an important role in fat metabolism. Due to their high protein content, eggs increase your feeling of fullness, which can help reduce your food intake later in the day. You can make eggs any way you want, from scrambled eggs with a side of black beans to a veggie-filled omelet, don’t be afraid to get creative and spice things up!

Smoked Salmon

Although protein and carbs are important, don't forget your healthy fats! A great way to get a well-balanced breakfast is by adding smoked salmon as a side! Smoked salmon is a good source of protein, but most importantly, it has potent levels of omega-3 fatty acids (good for your heart). So instead of having salmon for dinner, change up your morning meal and try whole-grain toast topped with a fried egg, smoked salmon, and any other delicious toppings of your choice. Or you can make your own healthy version of a lox bagel, there are so many different ways to add it to your breakfast.


Quick, healthy, and delicious! Smoothies are a breakfast favorite since they help fight off cravings, and there are so many ways to prepare them. You could cut up some fruits, veggies, add seeds, oatmeal, yogurt, even nuts, or your favorite protein powder to give you that protein boost that you need early in the morning. But keep in mind what we said earlier about eating very sweet breakfasts! Try to balance your smoothies by picking less sugary fruits, like berries, and make sure to balance it with other protein and fiber-rich ingredients.


Avocado has gained a lot of attention over the past few years because it’s so good and filled with healthy fats and vitamins that keep your body feeling great. It’s also a great source of fiber, which can help support weight loss efforts because it increases your feeling of fullness and can improve digestion. Plus, it goes well with almost anything! A simple side of avocado with a dash of salt and black pepper on top goes well with eggs, toast, veggies, and even in smoothies (just omit the salt + pepper for this)!


Raspberries, strawberries, blueberries, blackberries… So many flavors to choose from! Berries are one of the best breakfast options because they’re very high in nutrients, like fiber and vitamins C and K. They’re also rich in antioxidants, and low in sugar, which is perfect to start off your day with the right foot! Mix them up with some almond butter, peanut butter, yogurt, oatmeal, or make it into a smoothie if you want a quick but nutritious breakfast.

Green tea

Having warm water with lemon or other warm drinks, like green tea, help ease your digestive system in the morning, but green tea has an added benefit... It can help increase your metabolism and a few other good things! That’s all thanks to the antioxidant, catechin. In fact, the most powerful of all catechins is a compound called epigallocatechin gallate (EGCG), which is found exclusively in green tea. This antioxidant has been linked to promoting weight loss by helping the body break down excess fat. [1]

This is also the reason why green tea extract is the main ingredient in many weight loss pills and other supplements, but instead of relying on those, try reaping those health benefits at home and for a much lower price point! You can find this tea anywhere, and you could prepare it alone, with a hint of honey or lemon, or mix it up with other plants like ginger or mint to create a tasty homemade infusion!


If you want a hint of sweetness in your breakfast, bananas are the perfect solution! They’re known for being very high in potassium and fiber, which is why eating only one banana can make you feel satisfied for a while. Plus, they help you reduce your cravings and hunger, and make for the perfect fiber-loaded side to your savory breakfast! You can also eat them whole with your favorite nut butter, mix them into a smoothie with other ingredients, or cut them up and add them to your morning oatmeal or fruit bowl to give it more flavor - it’s up to you!

Whole-grain bread

Unlike regular white bread, whole-grain bread is packed with fiber, protein, and even antioxidants. This is because this bread contains all three parts of the grain, instead of heavily refining and processing it, keeping the health benefits of the grain intact! One whole-grain variety that has taken over the fitness world is the sprouted bread, which as the name suggests contains sprouted grains that are very high in antioxidants. You can make whole-grain toast and eat it with eggs, mashed avocado, cottage cheese, sliced bananas, even some chicken breast or salmon! But be careful when buying this bread since many manufacturers hide vegetable oils and added sugars behind the whole-grain label, so look for 100% whole-grain or whole-wheat, and as always - check the nutrition label and ingredients list!

Flaxseeds and chia seeds

We mentioned them earlier when we were talking about adding seeds to your breakfast because they’re so nutritious! Both flaxseeds and chia seeds contain high amounts of viscous fiber, which forms a gel in your stomach that helps slow digestion and makes you feel full quicker and for longer periods of time. They are also great sources of omega-3 fat, which is responsible for many wonderful benefits like reducing inflammation. You can add these seeds to almost anything - on top of toast or eggs, mixed in with your avocado spread or your smoothie, sprinkled over your fruit, etc. You can even make chia pudding with just some chia seeds and the milk of your choice!


Oatmeal is a weight-loss favorite thanks to its high fiber and protein content, while also being a low-calorie food. It’s also rich in antioxidants and a great source of complex carbs, which are the source of energy for your body. You can prepare them with milk, fresh fruits, or your favorite nuts and seeds for a highly nutritious and filling morning breakfast! You can also try baking or roasting them with some honey and dried fruit to make your own homemade granola.


This creamy low-fat food can be eaten at any time of the day, but adding it to your breakfast will ensure that you start your day with a nutrient-rich meal! Yogurt is packed with calcium and protein, more than any other dairy product because of the way it’s processed, benefiting your muscles and bone health. Specifically, it can help preserve lean muscle mass, which is essential for maintaining your metabolism high and effective. So make sure to have enough plain yogurt in your fridge, particularly Greek yogurt! You can eat it with fresh fruit and seeds, blend them to make a smoothie, or just throw some toasted oats and nuts in there!

Having protein and fiber-rich foods like these at home will help you create a healthy and balanced breakfast every morning in order to support your weight loss journey! And the best thing to do is start your day off right with a balanced breakfast that will trigger healthy food choices throughout the day! So, try our tips and include some of the foods you like from the list above, you’ll start noticing the changes even beyond losing weight, like improved mood and energy throughout your day.

P.S. If you want to take all your meals to the next level, meaning creating effective meals for better results - track your macros! If you don’t know how to calculate your macros for your goals, you can use our own macro calculator to figure out how many fats, carbohydrates, and protein you need to eat according to your body - and don’t forget to emphasize protein at breakfast!