A healthy diet is a cornerstone of a healthy life—and you know what they say about the importance of breakfast. Your first meal of the day can either set you up for success or sabotage your health goals, especially when it comes to weight loss. Choosing protein-rich, nutritious, and satisfying foods in the morning will start your day off on the right foot and help you shed pounds at a steady rate. On the other hand, processed, sugary breakfasts—or no breakfast at all—can be detrimental.
Wondering which breakfasts to eat and which to skip as you work towards your dream body? We checked in with Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Flawless Bloom, to break down the best and worst breakfasts for weight loss. Find her rankings below.
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Best Breakfasts for Weight Loss
"I choose these breakfast options because they are high in probiotics, prebiotics, dietary fiber, protein, and healthy fats—all of which have been shown to promote weight loss and overall health," says Balls.
Kickstart your morning and supercharge your metabolism with these healthy choices, which offer ample nutrients for optimal satisfaction and energy levels.
1. Whole Wheat Toast with Avocado, Eggs, and Kefir
This recommendation from Balls hits all the key nutrients to start your morning off right, Balls explains. "Whole wheat bread is a good source of dietary fiber, and when topped with avocado it provides a great source of anti-inflammatory healthy fats that promote a healthy gut." Add in eggs for a protein boost and kefir for probiotics, and you’ve got a balanced, gut-friendly meal that supports satiety and weight loss. Yes, please!
2. Scrambled Eggs with Spinach, Kimchi, and Fruit
Fermented foods aren't just for lunch and dinner; they can add a serious nutritional boost to your breakfast. "Fermented vegetables like kimchi are loaded with probiotics which are essential for a healthy gut," says Balls. Add chopped spinach to your scrambled eggs for added fiber and nutrients, and round it out with a banana or berries. "Berries are loaded with dietary fiber…and bananas are a great source of prebiotics," she notes. We're definitely on board!
3. Greek Yogurt Parfait with Granola, Berries, and Kiwi
Greek yogurt is a healthy, protein-rich breakfast staple that you'll definitely want to keep stocked in your fridge. A parfait is a fantastic choice. "Greek yogurt provides an additional punch when it comes to protein, so that’s why I’d recommend it over normal yogurts," Balls says, noting that "Protein is essential for a healthy gut barrier." Top it with homemade granola, almonds, seeds, and antioxidant-rich fruits like kiwi and berries. Yum!
4. Overnight Oats with Added Protein
"Oats, whether they are overnight or not, are packed with dietary fiber and complex carbohydrates to promote a feeling of fullness for longer," explains Balls. Overnight oats, however, make meal prep a breeze if you struggle to prepare a nutritious breakfast on busy mornings. But don’t forget to add protein like yogurt, milk, nut butter, seeds, or even protein powder to stay satisfied support gut health.
Worst Breakfasts for Weight Loss
Not all breakfasts are created equal. If you want to watch the number on the scale go down, Balls recommends avoiding these poor choices.
1. Just Coffee
Think you’re saving calories by skipping breakfast? Think again. "Although you may think that if you skip breakfast you’ll be ‘saving calories,’ the reality is that most people make up for these calories in the following meals, overeating as they feel less in control," says Balls. Even something small, like a boiled egg and some raspberries, is better than nothing. "If you just aren’t hungry for breakfast, try adding a scoop of collagen into your coffee to at least get some protein." Noted!
2. Instant Oatmeal Packets
This may be confusing, considering we just told you oats are a healthy choice—but its crucial to stay aware from sugary, processed instant options. Their convenience comes at a cost. "Instant oatmeal packets are filled with added sugars that leave you in a blood sugar crash, and feeling hungry two hours later," says Balls. Yikes! Her advice? "Create your own instant oatmeal bags with less added sugar and more protein." Great idea!
3. Sugary Cereals
As tasty as breakfast cereal is, this meal is a no-go when it comes to your health, especially if you want to lose weight. "Your typical bowl of cereal is loaded with added sugars and doesn’t have enough protein," Balls explains. "If you do have cereal, choose options like raisin bran or shredded wheat, and add a boiled egg, or protein into the milk, and enjoy a banana or berries on the side to make it a more balanced option." Got it!
Bottom Line
Ultimately, whether you want to lose weight or just lead a healthy life the best breakfasts are the ones that fuel your body. That's why it's crucial to look for meals rich in fiber, protein, and healthy fats—and steer clear of sugar-loaded options that leave you feeling hungry later on.
