What You Need To Eat For Breakfast To Lose Weight

What did you have for breakfast today? Coffee? A mini market muffin? Nothing? For many people, fixing breakfast takes up precious time that’s in short supply. But there’s ample research showing that the simple act of eating a nutritious balanced breakfast, every day, is a big part of losing weight. Here are some tips for what you need to eat for breakfast to lose weight.


Benefits of Breakfast


Eating a daily balanced breakfast is one of the habits of “successful losers” who belong to the National Weight Control Registry. These people have maintained a 30- pound or more weight loss for at least a year, and some as long as 6 years.


Eating breakfast jump starts your metabolism for the day, keeps your blood sugar steady, helps you to focus and concentrate, provides your body with valuable nutrients, and prevents cravings later in the day.



Foods to Choose for Breakfast


Include Protein: Eating a breakfast high in protein is linked to increased fullness, reduced nighttime snacking, and reduced cravings overall. Falling short on protein at breakfast can decrease our metabolism and our muscle mass over the long term. Aim for at least 20 grams of protein at breakfast (2 eggs have 14 grams, 5 ounces of Greek yogurt has 15 grams).


Include Fiber: Choosing high fiber foods like whole grains, beans, veggies, and fruits, will help you feel full longer and slow down the digestive process leading to more sustained energy. Think whole fruit instead of juice, old-fashioned oats instead of instant.


Include More Veggies: Veggies and fruits should fill at least half of your plate at all of your meals. Try adding spinach or kale to your smoothies, or add zucchini to omelets, or my personal fav, add canned pumpkin to your oatmeal.what to eat for breakfast to lose weight





Include Healthy Fats: Including healthy fats is another way to slow down digestion, keep you feeling full and satisfied, and contribute to steady energy. Avocado toast is an easy breakfast to make, or add nuts, chia, or flax to oats, and cook your eggs with olive oil.



Quick and Easy Breakfast Combinations


  • Steel cut oats with blueberries and nuts
  • Scrambled egg and egg whites with spinach wrapped in a whole-wheat tortilla topped with avocado and tomato slices
  • Breakfast smoothie made with Greek yogurt, frozen berries, frozen banana, spinach, flaxseed, and avocado
  • Breakfast salad with 2 cup baby greens, 2 chopped eggs, mushrooms, tomatoes, and a drizzle of olive oil


What is your favorite breakfast?





  1. I love your mango coconut smoothie recipe from your 21 Day Healthy Smoothie Plan book. Yum!

  2. Thanks!