5 Anti-Inflammatory Breakfast Foods That Will Never Cause Weight Gain, According To Nutritionists

March 11, 2019 by Lisa Fogarty
shefinds | Food

Breakfast will always hold the honor of being the most important meal of the day. But making the most of breakfast means choosing foods that will wake up our systems and provide the energy we need to be focused and active. And these foods shouldn’t contain a lot of added sugars that provide a false kind of fast energy that quickly leaves you depleted and can contribute to weight gain.

Here are five anti-inflammatory breakfast foods that will never cause weight gain.


There are far too many popular breakfast foods that are marketed as being healthier than they truly are — with sugary cold cereals that have been stripped of essentials vitamins and minerals leading as the perfect example.

Other breakfast foods that aren’t doing our bodies any favors include processed meats like bacon and starchy bagels, jams, and muffins.

What should you look for in a healthy breakfast that can help you lose weight? Ruth Frechman, nutritionist, and author of The Food Is My Friend Diet, told it’s all about balance.

"In general, a healthy breakfast contains protein, fruits, whole grains, or vegetables," Frechman told Frechman went on to say that
“the portion sizes will depend on your age, activity, and diet goals, but as a general guideline your ‘plate’ should consist of about 25 percent protein, 25 percent carbohydrates, and 50 percent fruits and/or vegetables.”

Here are five amazing breakfast foods that will give you that healthy start.


Veggie Omelette

Eggs are among the most nutritious foods on the planet that you can eat at any time of the day. They’re rich in protein and vitamins and minerals like selenium and B-12 and are super low in calories. Adding a few vegetables, like spinach, peppers, and mushrooms, to your omelette just ups the nutritional content by a mile while adding an amazing flavor to your eggs.


Oatmeal With Blueberries

Are you one of the many people who wakes up craving carbs? You can have your carbs and lose weight, too, but the type of carbohydrate you choose matters. Skip refined carbs like bagels and muffins and head straight toward whole grain, unrefined carbs like steel-cut oats, which provide fiber, protein, and B vitamins. Add a handful of blueberries for potent antioxidant power.


Greek Yogurt With Fruit And Nuts

Consider this dessert-like breakfast one of the most complete and healthy around. Greek yogurt provides protein and anti-inflammatory probiotics that give you better gut health. Top your bowl with vitamin-rich fruits like berries, which are high in antioxidants, and a variety of nuts like almonds and walnuts that contain healthy omega-3 fatty acids, which actually help you lose more weight. Just be careful when choosing a yogurt and opt for plain varieties that are much lower in sugar. You can always add a teaspoon of honey to sweeten things up.

peanut butter

Peanut Butter With Veggies Or Toast

Few foods will fill you up as fast as peanut butter — and a little goes a long way when it comes to this food. Top vegetables and fruits like celery and apple with a tablespoon or two of peanut butter and you’ll benefit from protein, fiber, vitamins, minerals, and minimal amounts of sugar. Choosing raw peanut butters that don’t contain added sugars is the healthiest option.



No one is suggesting that you have three cups of coffee for breakfast and call it a morning. You definitely need food in your life to keep your body healthy and working well — but a cup or two of coffee can be incredibly healthy. Studies show that coffee contains powerful antioxidants that can help destroy free radicals in your body that can mess with your cells. Skip the sugary creamers, which are often laced with unhealthy trans fats, and opt for a drop of milk or almond milk if you prefer your coffee light and creamy.


Lisa Fogarty is a lifestyle writer and reporter based in New York who covers health, wellness, relationships, sex, beauty, and parenting.

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