Is breakfast really the most important meal of the day? If you are looking to lose weight, this age-old adage may hold true. Research shows that skipping breakfast may lead to weight gain.
But you need to focus on healthy breakfasts for maximum weight loss. That means choosing low-sugar, anti-inflammatory foods that are rich in macronutrients (protein, carbs, and fats) and micronutrients (vitamins, minerals, and antioxidants).
Are you searching for breakfasts for weight loss that are also ChiroThin-approved? Check out this guide for our top 10 ideas for breakfast to help you hit your weight loss goals.
1. Bagel Breakfast Sandwich
A bagel breakfast sandwich is a filling, nutrient-rich meal that is just as good for lunch as it is for breakfast. Learn how to make our healthy take on the bagel sandwich below.
Ingredients
- 1 whole grain bagel, split
- 2 eggs
- 1 tomato, diced
- 1 tbsp red onion, diced
- 1 tbsp cream cheese
The first step to this recipe is to make sheet pan eggs. Whisk the eggs and then stir in the diced tomatoes and onions. Bake the eggs on a lined sheet pan for around 10 minutes at 350°F.
Toast the bagel and smear it with cream cheese. Cut the eggs to the size of the bagel. Sandwich the eggs between the bagel and enjoy!
2. Granola With Yogurt and Fruit
Yogurt breakfasts are perfect for days when you are in a rush. And eating fiber-filled fruits for breakfast is always a no-brainer. Plus, this recipe requires no cooking or chilling.
Ingredients
- 1 cup Greek yogurt
- 1/4 cup high-protein granola
- 1 cup berries
Add the Greek yogurt to a bowl and top with granola and berries. Choose anti-inflammatory berries like blueberries, strawberries, or cherries for maximum benefits.
3. Lox Bagels
Lox-and-bagels is a classic breakfast in New York. It’s also a super-healthy option that is packed full of nutrients and anti-inflammatory compounds from the salmon.
Ingredients
- 1 whole grain bagel, split
- 1 ounce of lox (smoked salmon)
- 1 tbsp cream cheese
- 1 cucumber, sliced
- 1 tomato, sliced
- 1 tbsp red onion
- 1 tbsp capers
Toast the bagel and then smear cream cheese on both sides. Add the lox, a few slices of cucumber and tomato, and sprinkle on the red onions and capers. Serve this dish open-faced.
4. Breakfast Burritos
Breakfast burritos are a big feature on the frozen breakfast foods aisle for a reason. They are easy to make, quick to reheat, and full of fiber, healthy fat, and plant-based protein.
Ingredients
- 1 whole wheat tortilla
- 1/2 cup black beans
- 1 avocado, sliced
- 1 leaf of kale, chopped
- 1 tomato, diced
You can prep the ingredients for your breakfast burrito the night before. In the morning, all you have to do is warm up your tortilla and pile on the beans, kale, tomatoes, and avocado.
Make sure to wrap your tortilla tight to keep the ingredients from falling out! Oh, and Salsa is an optional but highly recommended dip for this delicious breakfast wrap.
5. Skillet Hash
Legend has it that cowboys came up with this hearty and rustic breakfast dish. Wherever it came from, one thing is for sure: this dish is one of the most delicious and nutritious meals you can make.
Ingredients
- 2 eggs
- 1/2 sweet potato, cubed
- 1/2 red pepper, chopped
- 1/2 onion, diced
- 1 jalapeno, sliced
Sautee the onions and sweet potatoes until the potatoes are soft. Add in the onions and jalapenos before creating two holes in the hash. Crack the eggs into the holes and cook until the yolks are firm.
If you are a meat eater, you could skip the eggs and add in lean breakfast sausage. Serve up your hash in a bowl with your favorite hot sauce.
6. Savory Oatmeal
Love Italian food and wish you could have it for every meal? With this Italian flavor-inspired savory oatmeal, you finally can!
Ingredients
- 1/2 cup steel-cut oats, cooked
- 2 tbsp parmesan cheese
- 2 poached eggs
- 1/2 cup cherry tomatoes, halved
- 1/2 cup spinach, chopped
Add the parmesan to your oats before sauteeing your tomatoes and spinach. Serve the cheesy oats in a bowl and top with the poached eggs and veggies. Drizzle olive oil on top for an extra boost of inflammation-fighting nutrients.
7. Orange Vanilla Breakfast Shake
Are you craving something sweet and fruity? Smoothies are healthy breakfast drinks that combine the best of both worlds. Try this unique combination for the morning switch-up you are craving.
Ingredients
- 1 whole orange, peeled
- 1 cup almond milk
- 1 tsp vanilla
- 1/2 cup unsweetened yogurt
Add all the ingredients into a high-powered blender. Blend until combined. Top with chopped almonds, orange zest, or more yogurt for the perfect on-the-go breakfast for crazy days!
8. Avocado Tuna Toast
Tuna gets a bad wrap, but it’s actually one of the healthiest sources of protein. It also contains anti-inflammatory compounds that will help you conquer your health and weight loss goals.
Ingredients
- 1 slice of whole wheat toast
- 1/2 avocado, mashed
- 1 sunny-side-up egg
- 1/2 can of tuna
Smear your toast with avocado and top with tuna. Add the egg as the finishing touch for this millennial-inspired morning meal.
9. Orange Apple Chia Seed Pudding
Chia seeds are an excellent source of both fiber and protein. Add some greek yogurt and a touch of sweetness to find out why this healthy breakfast is called a pudding.
Ingredients
- 1/4 cup chia seeds
- 3/4 cup greek yogurt
- 1/4 cup orange juice
- 1 apple, diced
- 1/4 tsp vanilla extract
- 1/4 tsp maple syrup or honey
Add all the ingredients except for the apple to a bowl or jar. Stir to combine the ingredients and refrigerate overnight or for a minimum of one hour. Top your pudding with apples to amp up the anti-inflammatory compounds in this meal.
10. Blueberry Pancakes
Pancakes are the ultimate weekend staple. Here’s a healthy blueberry pancake recipe to feed the whole family.
Ingredients
- 2 cups of whole wheat flour
- 4 tsp maple syrup or honey
- 4 tbsp olive oil
- 2 eggs, beaten
- 1 cup yogurt
- 1 cup milk
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
Preheat an oiled or nonstick skillet. Mix together the wet ingredients (honey, olive oil, eggs, milk, and yogurt) in one bowl. In a separate bowl, mix together the dry ingredients (flour, baking powder, baking soda, and salt).
Add the wet ingredients to the dry ingredients and combine. Avoid overmixing for light, fluffy pancakes. Cook your pancakes on your preheated skillet and top them with plenty of sugar-free syrup or a modest amount of pure maple syrup.
Love These Breakfasts for Weight Loss?
These ten breakfasts for weight loss are healthy and filling. Incorporate more of these items and ingredients into your morning meal to support your weight loss journey.
Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.