If you're looking for breakfast ideas for weight loss, you're in the right place. This list has all of my favorite healthy breakfast foods for weight loss that are nutritious, filling, and low in calories! I included some of my best recipes for weight loss, too, so this list really has everything you need.
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Healthy Breakfast Foods That Help You Lose Weight
I'm a big believer in starting the day off right, and that's what this list is here to help you do. I've complied all of my favorite breakfast foods that I eat when I'm trying to lose weight, and each option is tried and true.
Whether you're looking for something sweet, savory, or quick to eat for breakfast, this list has got you covered. It features the most nutritious and satisfying breakfast options you can have, with a special focus on being low calorie and having more protein and fiber. I've even included some of my best weight loss recipe for some of the options!
So, without further ado, let's jump right into the list of the best healthy foods for weight loss!
1. Low Calorie Cereal
Nutritional Info:
- 60 Calories
- 1.5g Fat
- 8g Carbs
- 0g Sugar
- 2g Fiber
- 6g Protein
When choosing your breakfast cereal, look for ones that have fewer calories, less sugar, and more fiber or protein. Paired with one of these high protein milk options, it can be a quick, convenient, and healthy breakfast for busy mornings and keep you full until lunch. There are tons of healthy cereal options you can buy, but my favorite low calorie option right now is my homemade low calorie cereal that tastes like cinnamon toast crunch.
2. Bowl of Fruit
Nutritional Info:
- 65 Calories
- 0.4g Fat
- 15.8g Carbs
- 11.9g Sugar
- 3.1g Fiber
- 1.1g Protein
If you love a sweet breakfast, a bowl of mixed fresh fruit can be a great morning meal. Fruit is an excellent source of fiber, vitamins, minerals, and hydrating electrolytes to jump-start your day. Try to switch up the variety of fruits you eat for a wider spectrum of nutrients, and consider pairing them with high protein options like some low sugar yogurt, protein oatmeal, or natural peanut butter for a more balanced breakfast.
The nutritional details I listed here are for a fruit bowl made with berries, peaches, kiwis, grapes, and watermelon, but any combination of fruits would be excellent. For some ideas, check out my low calorie fruits list.
3. Egg Whites
Nutritional Info:
- 71 Calories
- 0.2g Fat
- 1g Carbs
- 0.9g Sugar
- 0g Fiber
- 15g Protein
As a whole, eggs are a fantastic base for making high protein breakfasts as they're a great source of high-quality protein and healthy fats. But when it comes to eating fewer calories, eating just the egg whites can be a better option for weight loss. Egg whites contain most of the protein and very little fat and calories compared to the egg yolk. Enjoy them in an egg white omelet, folded into a healthy breakfast burrito, or served over whole grain toast.
4. Protein Shake
Nutritional Info for 13 oz.:
- 95 Calories
- 1.5g Fat
- 10g Carbs
- 3g Fiber
- 9g Protein
Protein shakes are an excellent option for easy on-the-go breakfasts. They're filling, energizing, and often come with additional health benefits. You can make protein shakes yourself with your favorite protein powder or buy premade bottled ones for more convenience. For what it's worth, I've found a lot of success in losing weight myself with this weight loss protein shake recipe.
5. Low Calorie Pancakes
Nutritional Info:
- 99 Calories
- 3g Fat
- 12g Carbs
- 7g Sugar
- 1g Fiber
- 5g Protein
The typical pancakes slathered in syrup and butter are generally high in carbs, calories, and sugar and are more suited to dessert than breakfast. Luckily, you can find plenty of low calorie pancake recipes online that deliver the same soft and fluffy goodness with fewer calories and better ingredients. I may be biased, but my personal favorite is these low calorie pancakes. They're made with yogurt and oat flour and taste just like buttermilk pancakes!
6. High Fiber Cereal
Nutritional Info for ¾ Cup of Smart Bran:
- 110 Calories
- 1g Fat
- 32g Carbs
- 8g Sugar
- 17g Fiber
- 4g Protein
I mentioned low calorie cereal as a great breakfast for weight loss, but high fiber cereals are a really good option, too. Eating a breakfast rich in fiber can help you feel fuller and more satisfied in the morning and promotes gut health and smoother digestion. As a bonus, a lot of high fiber cereals tend to be naturally low in calories and sugar and high in protein as well. Find the best cereal for you with my high fiber cereals list.
7. High Protein Low Sugar Yogurt
Nutritional Info:
- 160 Calories
- 3g Fat
- 9g Carbs
- 4g Sugar
- 0g Fiber
- 25g Protein
Yogurt provides plenty of gut-loving probiotics, complete protein, and immune-boosting nutrients. Plus, with its cool and creamy consistency, the huge variety of flavors to choose from, and mix-in options like fresh fruits, nuts, and low sugar granola, it's almost like having ice cream for breakfast!
Look for yogurts that are high in protein, such as non-fat Greek yogurt or skyr. You'll also want to avoid added sugars in yogurt as much as possible, as these can contribute to weight gain when consumed in excess. For some guidance and the best options, check out my list of the best high protein yogurt options.
8. Overnight Oats
Nutritional Info:
- 150 Calories
- 5g Fat
- 19g Carbs
- 6g Sugar
- 2g Fiber
- 9g Protein
You can prepare a jar of overnight oats in about 5 minutes and wake up to a healthy and satisfying breakfast the next day. Overnight oats are incredibly simple to make with just rolled oats, your liquid of choice, and any healthy add-ins like chia seeds, protein powder, or fruits. Just combine them in a container, refrigerate, and enjoy. If you've never tried making them, you can start with my overnight oats for weight loss recipe.
9. Steel Cut Oatmeal
Nutritional Info:
- 150 Calories
- 2.5g Fat
- 28g Carbs
- 0g Sugar
- 4g Fiber
- 5g Protein
A bowl of freshly cooked oatmeal is a hearty, comforting, and warming way to start your day. Oats are packed with fiber and protein to keep you full until lunch. Plus, there are plenty of ways to customize your oatmeal however you want, both savory and sweet. My favorite way to make steel cut oats is with my easy steel cut oats recipe.
10. Green Smoothie
Nutritional Info:
- 326 Calories
- 14g Fat
- 53g Carbs
- 30g Sugar
- 14g Fiber
- 4g Protein
It's no secret that eating more veggies is great for weight loss and overall health, and one of the best ways to get more greens into your diet is with a green smoothie. You can blend leafy greens with any combination of fruits, dairy or plant-based milk, and other healthy foods to make a nutritious drink to pair with your healthy breakfast or to enjoy on the go.
This weight loss green smoothie recipe combines spinach, fruits, and almond milk for a nutrient-dense, fiber-rich drink that's satisfying and delicious. Every time I drink it for breakfast, I'm full until dinner! It's kind of my secret meal when I'm trying to lose weight.
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