Benefits Of Breakfasts For Weight Loss

Even if you’re not a breakfast person, you should consider eating a nutritious meal in the mornings, especially if you’re trying to lose weight. So dive into one of these healthy breakfasts that will keep you full and in the long run, help you lose weight.

How To Space Out Meals For Weight Loss?

Spacing out your meals five to six times a day and eating smaller portions is the ideal way to lose weight. When you eat two or three meals a day, after a few hours your body goes into starvation mode due to a decrease in energy expenditure. It’s not about eating less, it’s about eating right.

  • Never skip meals, especially not breakfast. 
  • Eat breakfast, lunch, and dinner and have healthy snacks between each meal.
  • Focus on size and the nutrition value

14 Healthy Breakfasts For Weight Loss

Everyone's individual caloric needs are different, so talk to a dietitian to determine what's right for your body, activity level, and goals. Here are 14 healthy breakfast foods for weight loss.


Eggs are rich in protein and plenty of vitamins and minerals. Eating eggs for breakfast can increase fullness, reduce food intake later in the day and enhance weight loss. There are a lot of ways you can enjoy your eggs, from boiled to sunny side up and scrambled to devilled.


Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight. To make your meals with oats more filling, mix with half a cup of plain nonfat Greek yogurt.


Quinoa is high in fiber, protein and has a low glycemic index. You can add the cooked grain to an omelet along with tomatoes, spinach, onions, and a sprinkle of cumin.

Sprouts Salad

Sprouts are a good source of plant-based protein which claim to curb binging, keep you full longer, and help lose weight. They are rich in protein, calcium, fiber, vitamins, enzymes, and minerals.


Eating foods such as beetroots that are rich in fiber, minerals, vitamins, and low in fat and calories, and pairing them with other foods that complement them is the best thing you can do if you’re on your way to lose weight.

Flax Seeds

Flax seeds are loaded with viscous, water-soluble fiber. Helping you in effectively slowing digestion decreases appetite, and lowers calorie intake to aid weight loss. Ground flaxseeds can be sprinkled over cereal, used to thicken up your morning smoothie.


Walnuts are rich in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine is also rich in protein. A handful of walnuts may be an effective weight-loss tool. 

Cottage Cheese

Cottage cheese is a great source of protein and an excellent snack for those looking to lose weight. Helping you keep your appetite and metabolism in check, low-fat cottage cheese can be great low-calorie food for breakfast snacking.

Greek Yoghurt

Yogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain. Greek yogurt, great for smoothies, also pairs well with a bowl of fruit and some flax seeds.

Best Fruits And Vegetables To Have For Breakfast
There’s possibly no healthier (read tasty) breakfast than a bowl of fruit for all your health-conscious consumers out there with a sweet tooth. We’ve added two veggies in the mix too.


High in fiber but low in calories, bananas are the perfect way to go if having something sweet for breakfast is your jam. Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer. 


Berries such as strawberries, mulberries, grapes, and gooseberries and are packed with nutrients. They are great low-calorie foods for breakfast which, in the long run, aid weight loss. In-season, berries such as strawberries, blueberries, and cherries can be a delicious way to add natural sugar and sweetness to bowls.


Papaya doesn’t specifically lead to weight loss, but it contains compounds that may help promote a healthy weight loss diet. Papaya is rich in antioxidants, such as vitamin C, lycopene, and beta carotene. It also contains a unique enzyme called papain, which may help improve digestion. You can have it with chaat masala for a healthy Indian breakfast!


Spinach is low in calories but high in fiber, which helps to fill you up real quick. It's also a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.


Starting the day with cooked or raw veggies is a great way to ensure you get a healthy dose of hard-to-consume nutrients. Whether in a smoothie, an omelet, or on an open-faced broiled low-fat cheese sandwich, veggies like broccoli are great.

Healthy Breakfast Recipes

Now that you have a variety of options to experiment with while keeping your diet for losing weight are on track. Here are two healthy breakfast recipes that help you do exactly that. Start your healthy yet yummy eating journey today!

Spinach And Broccoli Quinoa Pan Dish

The idea is simple. All you have to do is saute a few vegetables, spinach, broccoli, tomatoes, and some onions. 

  • Cook all of them in a pan until spinach has reduced in quantity and the rest of the ingredients have been cooked partially.
  • This will also be a good time to add your herbs and spices.
  • Add quinoa and stir to evenly disperse it with the veggies. 
  • Add water or vegetable broth, whatever’s available.
  • Cover the pan and let it cook until the quinoa is fluffy and mushy.
  • Top with an egg.
Strawberry And Yogurt Oats

Remember sipping strawberry milkshakes through bendy straws in your childhood days during summer? Well, this recipe is for all you people out there who still enjoy strawberry-flavored food. 

  • Grab a handful of strawberries, greek yogurt, oats, honey, or sugar-free maple syrup and milk. You can also use flavored protein powder with it.
  • Half cups of milk, oats, and yogurt each should work.
  • Mix all the ingredients (except strawberries) in a jar or a bowl before going to bed.
  • Leave it in the refrigerator overnight. This will give your oats a naturally creamy texture.
  • In the morning, top the oats with sliced strawberries and a drizzle of honey or maple syrup, and enjoy your healthy breakfast.

Bottom Line 

Eating breakfast is important, but what you eat for breakfast matters too. Manage your diet creatively to keep yourself satiated but also healthy and it’ll help you lose weight faster.

Decathlon believes that a healthy person needs to follow a well-planned diet and exercise. Decathlon provides people across the world with just this by developing good quality, innovative, and affordably priced sportswear and sports equipment products. Complement your workouts to make your diet plan effective and so much more with the perfect buys at Decathlon!

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