Are you trying to lose weight? Well, exercise is not the only option to burn belly fat. You can slim down by eating a healthy morning breakfast for weight loss. Consuming foods low on calories but high on fibre and protein helps you feel nutritious throughout the day. This article will mention about 20 best breakfasts for weight loss


Are you searching for a mouthy-watering yet nutritious breakfast for weight loss? Well, cutting calories from your diet or skipping the morning meal does not make you lose weight. In fact, starving makes you overeat. Therefore, consuming a healthy breakfast for weight loss is essential to energize your body.

Making a healthy breakfast to lose weight can sometimes be challenging. However, through this article, we are helping our readers understand some of the best foods they can have for their weight loss breakfast.

Why Breakfast Is Important: 7 Reasons To Have Breakfast For Weight Loss

Research shows that breakfast is the most important meal of the day. Nutritionists firmly believe that having a diet breakfast can help perform us better at work and support our well-being in many other ways. Listed below are 7 benefits of weight loss breakfast

1. Breakfast means breaking the overnight fast

Eating breakfast for weight loss impacts your blood sugar levels. The carbohydrates break down into glucose slowly and give you energy throughout the day. Skipping breakfast makes you overeat and feel lazy.

2. A healthy breakfast reduces various cardiovascular risks

A healthy morning diet for weight loss helps control your cholesterol and blood pressure issues. Research has showcased that breakfast eaters come across fewer chances of heart disease.

3. It keeps you energized throughout the day

Your brain needs energy for the entire day for proper functioning. This energy is received not by exercise but through a healthy breakfast, for example, a bowl of oatmeal. A wholesome weight loss breakfast improves your ability to memorize and absorb information faster.

4. You receive adequate body fiber

Eating grains and fruits for diet breakfast gives you the recommended fibre and improves your digestive system. It also helps you reduce cholesterol.

5. You receive adequate carbohydrates

Research shows that breakfast should be high in carbohydrates as it prevents you from overeating and makes your brain function for longer hours.

6. Reduced risk of diabetes

People who generally eat a poor breakfast compensate for it later throughout the day. Therefore, the diet breakfast is important, which helps you maintain your insulin levels and reduce the chances of diabetes by 21%.

7. Finally, eating a healthy breakfast helps you lose weight

Studies have shown that having a healthy breakfast for weight loss helps an average person lose 17.8 pounds over three months. However, people who have a heavy dinner only lose 7.3 pounds on average. Therefore, a nutritious diet breakfast is the best meal of the day.

Even if you’re not a breakfast person, you should consider eating a nutritious breakfastin 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 your meals five to six times a day and eating smaller portions is ideal for losing weight. When you eat two or three meals a day, your body goes into starvation mode after a few hours due to decreased 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

What to eat in breakfast for weight loss: 14 foods to eat for breakfast to lose weight

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 options for weight loss.


Rich in protein and plenty of vitamins and minerals, eggs are the primary component of breakfast for weight loss recipes found in Zero Belly Breakfasts, a diet plan that helps you lose upto 16 pounds in 14 days. Eating eggs for breakfast can increase fullness, reduce food intake later in the day and enhance weight loss. There are many ways you can enjoy your eggs, from boiled to sunny side up and scrambled to devilled.


Oatmeal is one of the most healthy and delicious breakfast options for weight loss. Oatmeals must be a part of your weight loss breakfast as they contain soluble fiber that keep you feeling full. 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. As quinoa is insoluble fiber, it increases the feeling of fullness and helps in weight loss. You can add the cooked grain to an omelet, tomatoes, spinach, onions, and a sprinkle of cumin, and enjoy your diet breakfast for weight loss.

Sprouts Salad

Sprouts are a good source of plant-based protein that help to curb binging, keep you full longer, and lose weight. Rich in protein, calcium, fiber, vitamins, enzymes, and minerals, sprouts are a nutrition powerhouse. Having a bowl of sprouts for weight loss breakfast can suppress appetite thereby helping you shed kilos.


Eating foods such as beetroots 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. You can add beetroot juice to your morning breakfast for weight loss.

Flax Seeds

Flax seeds are loaded with viscous, water-soluble fiber helping you effectively slow digestion and lower calorie intake to aid weight loss. Ground flaxseeds can be sprinkled over cereal, used to thicken up your morning smoothie. Studies have shown that flax seeds should be added to your diet breakfast as they help fast-track your weight loss journey.


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 added to your healthy breakfast for weight loss may be an effective fat-burning tool. Due to omega-3 fatty acids, walnuts keep you full without being stuffed.

Cottage Cheese

Cottage cheese is a great source of protein and an excellent low calorie breakfast for weight loss. Helping you keep your appetite and metabolism in check, low-fat cottage cheese is one of the best breakfast options for weight loss.

Greek Yoghurt

Yoghurt is high in protein and associated with decreased hunger and food intake, plus a lower risk of weight gain. Greek yogurt, great for smoothies, pairs well with a bowl of fruit and some flax seeds and should be included in your weight loss breakfast.

3 Breakfast Grains That Help You Lose Weight 

1. Ragi

You must include Ragi in your breakfast for weight loss as it has a special amino acid called Tryptophan that helps curb appetite. Moreover, Ragi is high in fibre and keeps your stomach full for longer.

2 . Barley

Barley is a fantastic grain for people looking to reduce cholesterol and have a healthy breakfast to lose weight in the morning. It is low in calories and high in fibre as it has beta-glucan.

3. Muesli

It is a mixture of nuts, oats, wheat, and fruits that provides energy and can be consumed with milk and yoghurt in diet breakfast for weight loss.

3 Healthy And Best Breakfast Drinks For Weight Loss

1. ​Coffee -

A cup of coffee in the morning helps maintain your weight. However, you should have black coffee without sugar in your weight loss breakfast. Adding sugar to the meal could override your weight loss journey. However, having too much caffeine leads to sleeplessness, dehydration and bloating.

2. Green tea -

Green tea is a popular drink amongst people looking out to lose weight. Research shows that green tea helps you increase your performance and keeps you alert.

3. Infused water -

Stay hydrated and refreshed with infused water which can be experimented with lemon, mint, cinnamon, fruits and mint. Plain water is great but can get boring, so you can add infused water to your morning diet for weight loss when craving something with a little flavour.

5 Healthy Breakfast fruits and vegetables

There’s possibly no healthier (yet tasty) breakfast for weight loss than a bowl of fruit for all your health-conscious consumers 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 morning breakfast for weight loss 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 are packed with nutrients. They are great low-calorie foods for breakfast, which aid weight loss in the long run. 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 weight loss 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 omelette, or an open-faced broiled low-fat cheese sandwich, veggies like broccoli are great. Rich in fiber, it is highly recommended to include broccoli in your breakfast for weight loss diet plan as it helps in digestion and prevents constipation.

2 Make-Ahead Delicious Weight loss breakfast recipes

Now that you have a various breakfast options for weight loss 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. You have to 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 

If you start your day with the best breakfast for weight loss, you will feel energized. Eating a healthy breakfast for weight loss helps you optimize your health. Keep in mind that weight loss is not a short-term goal. You need to stick to your weight loss diet plan for a longer tenure. 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!

Frequently Asked Questions

What to eat for breakfast to lose weight?

Here are few food items to include in your breakfast to lose weight:

  • Eggs
  • Wheat Germ
  • Bananas
  • Yogurt
  • Smoothies
  • Berries
  • Grapefruits
  • Coffee

How many calories are in breakfast for weight loss?

Breakfast should be between 300 and 350 calories if you're attempting to lose weight. If you exercise and eat a healthy diet, your aim for the first meal of the day should be 350 to 400 calories.

What is a high protein breakfast for weight loss?

Listed below are 9 high protein breakfasts to lose weight:

  • Scrambled Eggs
  • Oatmeal Muffins
  • Greek yoghurt
  • Paleo smoothie 
  • Black beans 
  • Burrito
  • Omelette
  • RX Bar
  • Mini Egg Frittatas

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