Healthy Breakfast

1. Eggs

Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1).

Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.

For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel (2Trusted Source).

Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period (3Trusted Source).

From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.

Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.

SUMMARY

Eggs are rich in protein and have been shown to increase fullness, reduce food intake later in the day and enhance weight loss.

2. Wheat Germ

Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.

It’s also high in fiber, boasting nearly 4 grams of fiber in each 1-ounce (28-gram) serving (4).

Studies show that increasing your fiber intake from cereal grains may benefit weight loss.

In one study, eating a high-fiber cereal was effective at reducing appetite and food intake, as well as helping stabilize blood sugar after a meal (5Trusted Source).

Another study followed over 27,000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain (6Trusted Source).

Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fiber to your breakfast.

SUMMARY

Wheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.

3. Bananas

High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.

One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot (7).

Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer (8Trusted Source).

Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss (9Trusted Source, 10Trusted Source).

Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.

Research suggests that resistant starch may help reduce food intake and decrease belly fat (11Trusted Source, 12Trusted Source).

Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.

SUMMARY

Bananas are high in fiber, which can keep you feeling fuller longer. Unripe bananas also contain resistant starch, which may help decrease food intake and belly fat.

4. Yogurt

Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet.

In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight loss breakfast food.

One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers (13Trusted Source).

Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt (14Trusted Source).

Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.

SUMMARY

Yogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain.

5. Smoothies

Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.

Since you can customize your ingredients, you can tailor your drink to fit your personal preferences.

Filling your smoothies with veggies and low-calorie fruits can boost fiber intake to help you feel fuller longer (15Trusted Source).

Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings (16Trusted Source).

However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients.

For an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.

Enjoy your smoothie throughout the morning to resist snacking and combat cravings.

SUMMARY

Smoothies can be a convenient way to increase your intake of fiber and protein to reduce hunger and increase weight loss. Be sure not to add too many high-calorie ingredients.

6. Berries

Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they’re low in calories but packed with essential nutrients.

In addition to providing many important vitamins and minerals, berries are rich in fiber, which may reduce hunger and food intake (15Trusted Source).

In fact, one study in 12 women found that swapping a high-sugar afternoon snack for a serving of mixed berries reduced calorie intake later in the day by an average of 133 calories (17Trusted Source).

Another study in 133,468 adults showed that each daily serving of berries was associated with 1.1 pounds (0.5 kg) of weight loss over a four-year period (18Trusted Source).

Add berries to your morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits.

SUMMARY

Berries are nutrient-dense and high in fiber. Studies show that eating berries may decrease calorie intake and aid weight loss.

7. Grapefruits

Grapefruits are a popular component of many diets and weight loss programs — and for good reason.

Besides being low in calories, grapefruits have a high water and fiber content — both of which can be beneficial for weight loss (19Trusted Source, 20Trusted Source).

One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group.

In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg) — about five times more than the control group (21Trusted Source).

In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1% and reduced calorie intake by 20–29% (22Trusted Source).

Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add grapefruit to parfaits, smoothies or fruit salads.

However, if you are taking any drugs make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects (23Trusted Source).

SUMMARY

Grapefruits are low in calories, high in water and rich in fiber. Studies show that they may increase weight loss and reduce calorie intake and body fat.

8. Coffee

Some studies have found that your morning cup of joe could bring big weight loss benefits.

Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning.

According to one small study in eight men, caffeine consumption increased metabolism by 13% and enhanced fat breakdown (24Trusted Source).

Another study in 58,157 adults showed that coffee may aid long-term weight control, as increased coffee intake was associated with less weight gain over a 12-year period (25Trusted Source).

While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favorite healthy breakfast foods to give your morning meal an upgrade.

Just make sure not to overdo the sugar or creamer, as they add calories and negate some of coffee’s potential health-promoting properties.

SUMMARY

Coffee has been shown to increase metabolism and fat-burning. Long-term coffee consumption may also aid weight control.

9. Kiwis

High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile.

They’re also an excellent source of fiber — just one cup (177 grams) provides up to 21% of your daily needs (26).

One study in 83 women showed that a high-fiber, calorie-restricted diet was effective at reducing appetite and preoccupation with food while also decreasing body weight, body fat and waist circumference (15Trusted Source).

What’s more, kiwis contain a specific type of fiber called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost weight loss (27Trusted Source, 28Trusted Source).

They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily (29Trusted Source).

Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies or cereals.

SUMMARY

Kiwis are high in fiber, including pectin, which may reduce appetite and enhance weight loss. This green tart fruit also acts as a natural laxative to help reduce water weight temporarily.

10. Green Tea

Take a look at the ingredients in almost any diet pill or fat-burning supplement and there’s a good chance you’ll spot green tea.

Green tea has been studied extensively for its metabolism and fat-burning capacities.

For instance, one small study in 23 people found that taking three capsules of green tea extract increased fat burning by 17% within just 30 minutes (30Trusted Source).

Another study in 10 adults showed that green tea extract sped up metabolism and increased calorie burning over a 24-hour period by 4% (31Trusted Source).

Similarly, a study in 31 adults found that consuming a beverage containing caffeine, calcium and certain compounds found in green tea three times daily for three days increased the number of calories burnt per day by 106 calories (32Trusted Source).

There are limitless ways to enjoy green tea in the morning. Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to your cup.

SUMMARY

Green tea and its components have been shown to increase fat burning and your number of burnt calories, which could aid weight loss.

11. Chia Seeds

Tiny but powerful, chia seeds are an excellent breakfast supplement.

They’re high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer (33Trusted Source).

They’re also rich in protein, which can slow the emptying of your stomach and reduce levels of ghrelin, the hormone responsible for stimulating hunger (34Trusted Source).

One study in 11 adults found that eating chia seeds baked into white bread reduced both appetite and blood sugar levels (35Trusted Source).

Another 12-week study in 19 people showed that 35 grams of chia flour daily significantly reduced body weight and waist circumference (36Trusted Source).

Try making a chia seed breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or mason jar.

Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favorite berries.

Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats.

SUMMARY

High in protein and fiber, chia seeds have been shown to increase weight loss, reduce appetite and stabilize blood sugar levels.

12. Oatmeal

Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight.

Oats are low in calories but high in fiber and protein — two nutrients that impact appetite and weight control.

In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health (37Trusted Source).

Research shows that beta-glucan can balance blood sugar levels, working to prevent spikes and crashes that may drive up your appetite (38Trusted Source).

One small study in 14 overweight adults also showed that consuming higher amounts of beta-glucan led to higher levels of peptide YY, a hormone that regulates food intake by reducing appetite (39Trusted Source, 40Trusted Source).

Try combining one cup (235 grams) of cooked oatmeal with a one-half cup (74 grams) of berries, one tablespoon (7 grams) of ground flaxseed and a handful of almonds for a power-packed, high-fiber morning meal