What Are Good Breakfast Foods For Weight Loss? An Ultimate Guide

What are good breakfast foods for weight loss? Is this question slowing down your weight loss regime…?

So finally you have started working out and thinking about losing that excess fat you have put on?

But not sure of your diet…!

Stop worrying any more, we have curated a list of 25 breakfast foods.

And they are thoroughly researched healthy and nutritional foods that will help you burn excess calories.

There is not one or two foods that help in weight loss, as different foods have different nutrition and minerals.

They all have something different to offer, so let’s jump right into these amazing breakfast foods…

What To Eat For Breakfast When Trying To Lose Weight

After rising in the morning the first thing you have to do is have breakfast within 20-30 minutes.

This helps to give you instant energy and makes you energized for whole days work, if you have breakfast late it will affect your energy and you will get tired easily.

Consuming more fibre and protein food will help to curbs your cravings for long periods and you don’t have to eat heavy at lunch and dinner.

1. Bananas

what are good breakfast foods for weight loss

A great fruit that is low in fat and high in fibre is perfect for satisfying your sugar cravings also.

Banana contains resistant starch which reduces the food intake capacity of your stomach and thus helps in reducing belly fat.

High fibre also helps to keep you feeling full for long hours and that helps to reduce your body fat.

2. Yogurt

What To Eat for breakfast when trying to lose weight

You will enjoy the creamy and delicious taste of yoghurt as it is rich in protein and is perfect for breakfast.

It keeps you full for long hours and also burns more calories in an entire day, which helps in weight loss.

Having yogurt in breakfast helps to improve your metabolism levels.

3. Oatmeal


If you love cereal food then oats are best for weight loss and it also controls blood sugar levels.

The oatmeal diet is high in fibre and protein but low in calories which help to keep your satiety under control for long periods.

Beta-glucan present in it helps to control blood sugar levels, this makes it a breakfast foods good for weight loss.

4. Eggs


One Of the best sources of protein and provides vital nutrients for your health.

A normal-sized boiled egg contains around 59.8 Kcal of energy and has 165 mg cholesterol is around 44g.

Eggs are rich in protein, therefore it is a must for vegetarians and this makes It a great breakfast that can help you lose weight.

5. Almond Butter

good breakfast low calories

Foods high in fibre, proteins, antioxidants and mono-unsaturated fats are great for overall health and weight also, almond butter satisfies all these nutrients and minerals.

Almond butter helps to keep hunger under control by keeping your stomach full for long periods.

According to health experts, people who consume almond butter tend to lose weight quickly than people who don’t consume it.

6. Peanut Butter

good breakfast high in protein

Healthy peanut butter is different from a processed one, as it contains only salt and peanuts.

It is a great source of protein and carbohydrates that help to build your muscles.

Also one of the best breakfast foods good for weight loss.

Peanut butter is a more healthy diet than calorie deficit diets as it is rich in dietary fibre.

Rich in protein means it helps to keep you feeling full for long periods which aids in losing belly fat

Healthy Breakfast For Weight Loss Without Eggs

If you are vegetarian and don’t like eggs, there are many foods available that are equally healthy and provide all the nutrition your body requires.

Foods that are good substitutes for eggs are vegetables, nuts, fruits as these can be combined to form a healthy and nutritious diet.

Cutting down calories and fat intake is the most important thing before selecting food for losing weight.

7. Spinach

You must have heard the health benefits of spinach from your grannies in your childhood that it provides all the nutrition, minerals, carbs etc.

One of the best green vegetables which have low calorie and is filled with protein, potassium, magnesium, vitamin A, iron etc.

A high fibre present in it means it will feel you up this will stop you from overeating.

8. Broccoli

Healthy Breakfast For Weight Loss Without Eggs

An edible green plant which provides many health benefits especially in weight loss.

Rich in calcium and vitamin K help to strengthen your bones and have very low calories.

It contains vital nutrients and rich in fibre help to keep your satiety under control.

Vitamin C has a compound called carnitine that helps to metabolize your fats into energy.

9. Apples


The most popular fruit on the planet that provides many health benefits, according to health experts “ you should have one apple daily”.

It has lots of water and fibre present in it, which is essential for the body and it also works for losing weight.

It can fill you up for long periods and will stop you from overeating.

Apples contain very low calorie which makes it great for burning belly fat also.

10. Quinoa


One of the best sources of protein and is a grain-seed that has many nutritional health benefits.

Quinoa is rich in monounsaturated fats, potassium, copper, zinc, iron, magnesium, vitamin E & B6.

It is a gluten-free grain which helps to improve your heart and digestion health.

Protein and fibre present in it help to keep your satiety under control, it contains a hunger hormone called ghrelin.

11. Brown Rice

Brown rice

Many people consider brown rice over white rice as brown rice contains more nutrients, antioxidants and minerals.

It also contains more fibre than white rice that helps in reducing belly fat.

Because of low fat it’s a good breakfast meals for weight loss.

Low calorie and high fibre keeps you full for long periods and thus aids in weight management.

12. Flax seeds

Breakfast foods keep you fuller longer

It contains phytoestrogens and are golden yellow to reddish brown in colour.

Flaxseeds are a great source of omega-3 fatty acids as it lowers inflammation and prevents the risk of cancer also.

Filled with fibre means you no longer remain hungry for long hours as it keeps you full.

People looking to lose weight also make flax seeds drinks, for getting more out of it.

Healthy Vegetarian Breakfast For Weight Loss

Protein is an important nutrient that your body requires and vegetarians need it much more than non-vegetarians require it.

As in especially food like meat, chicken, eggs has an abundance of proteins they provide all the required nutrients to the non-vegetarians.

But there are enough foods available which are a great source of protein and are not meat or anything like that.

So, let’s find out some healthy and protein rich vegetarian foods…


healthy vegetarian breakfast for weight loss

A very natural healthy superfood that provides protein, heart-healthy fats and antioxidants.

Almonds are also rich in amino acids known as L-arginine that aids in weight loss.

It contains monounsaturated fats which keep you from overeating and it has dietary fibre which helps to keep you feeling full for long periods.

Rich in fibre and is a good breakfast high in protein, which combine to help you burn fat by reducing food intake.



Eating 3-4 walnuts per day can be very healthy and may aid in weight also.

Omega-3 fatty acids are present in abundance in walnuts.

If eaten in moderation it can help to stop you from overeating by controlling your appetite.

It also helps to reduce the risk of obesity and diabetes.

In amounts per 100 g, it contains Protein-15.2 g and Dietary fibre-6.7 g.


Breakfast foods keep you fuller longer

Chickpeas have been known to be very nutritional and healthy for not only weight loss but it improves your overall health.

It is rich in fibre and protein, contains soluble fibre and other legumes.

High fibre and protein help to keep full for long periods and tops from overeating.

In about 100 g serving size of chickpeas it contains Protein- 8 g and Fibre- 4 g.



One of the best sources of protein, lentils are beans which are fairly eaten throughout the world.

It is very easily available and takes very less time to prepare also.

Lentils are rich in resistant starch that help to burn your body fat and even controls your appetite also.

Fibre present in it keeps you full for long periods and you will not consume more calories.

Lentils is a good breakfast high in protein that keeps you healthy and fit.



Green edible pods are amazing for not only health but they also taste great.

You can very easily mix it with any vegetable or with brown rice to make delicious and healthy food for yourself.

It is rich in fibre, protein, and has very low calories.

Insoluble fibre helps to keep you full for long hours as fibre takes time to digest and ultimately stops you from overeating.

It has very low fat and is rich in protein which makes it a great alternative for high protein-fat meat foods.

18.Black beans

black beans

An incredibly nutritious and healthy staple food that is available easily all over the world.

Black beans are a great source of fibre, protein, folate (vitamin B9), antioxidants and carbohydrates.

It also helps to lower the rise in blood sugar levels after every meal and reduces the chances of weight gain.

They are good breakfast meals for weight loss in quick time.

Good Breakfast Cereal For Weight Loss

Cereals are extremely healthy and lightweight foods you can try on a diet.

When you are trying to lose fat, breakfast becomes your important factor, as to whether you will lose weight or not?

A good and healthy breakfast means, the whole day you will consume limited calories and at the proper time.

It provides carbohydrates, protein and is low in saturated fat.

Cereals are also high in soluble & insoluble fibre and have resistant starch. 


Good Breakfast Cereal For Weight Loss

An excellent source of vitamins, minerals and fibre, corn is loved all over the world for its tastes and health benefits.

A starchy vegetable and cereal grain corn are produced mostly in white and yellow colour.

It is high in fibre, low in protein and fats.

The best way to eat corn is to have it in a limited amount so that it will not spike your blood sugar levels as it is rich in starch.



A gluten-free, healthy and nutritious diet which is getting more popular lately.

Millets contain protein, minerals, vitamins and fibres, it is a coarse grain and is eaten around the world.

It provides low calorie, and keeps you energised for the rest of the day.

Keeps you fuller for long hours and can be great eaten instead of unhealthy snacks, thus also aids in weight loss.


best breakfast cereal for weight loss

A very nutritious and healthy cereal grain which is used extensively in American diet.

It is rich in molybdenum, fibre, selenium and manganese.

Barley also contains lignans, an antioxidant that reduces cancer and heart disease risk.

Because of high fibre, it keeps your satiety under controlled and which leads to burning more calories.

Beta-glucan, a soluble fibre present in barley, helps to slow down nutrients digestion and absorption.

Breakfast For Weight Loss Indian

Well, you must have heard that most Indian foods are oily and very high in calories.

People in India love tasty, salty and sugary food, but that doesn’t mean they don’t eat healthy and nutritious foods.

A healthy and nutritious diet is must for toning body fat and attaining a fit body.

There are many Indian dishes that are good for your digestion and they do help in weight loss.

Let’s find out some of these amazing breakfasts you can try…



It looks visually very similar to cake and is prepared by steaming a batter of gram (chickpeas) flour.

Dhokla is rich in protein and is cooked by steam, not fry which makes it low in calories and less oily.

Rich in protein means it keeps you full for long, is very easily digested and is great for your gut health.

23.Mixed Sprouts Poha

breakfast for weight loss indian

Whether you are on diet or not sprouts are great for overall health and for your belly fat also.

Sprouts are very nutritious and improve digestion, reduces heart attack risk and also improves blood sugar levels.

When mixed with Poha (Flattened rice) then this healthy diet becomes a real fat burner.

Poha is high in fibre, iron and contains low carbs.

24.Banana Apple Porridge

banana apple porridge

Bananas and apples are the most healthy and nutritious fruits you can try when on a diet.

They both fill you up very easily and are very essential for digestive health.

Rich in fibre,vitamins they both are super healthy.

Apple also contains soluble fibre, vitamins A, C.

When you mix both of them with oats, this makes it even more healthy and rich in fibre, which will keep you full for long periods.

25.Sprouts Salad

sprouts salad

A great light-weight breakfast that not only fills you up but also improves your digestion and reduces the risk of diabetes.

It is rich in dietary fibre, protein, vitamins and minerals.

A good breakfast with low calories, sprouts is great for shedding excess kilos.

When you combine it with salads like spinach or cabbage leaves, tomato, carrots etc. it becomes superfood.

FAQ:Good Breakfast Foods For Weight Loss

How many eggs should I eat for breakfast to lose weight?

Usually, it’s best to have at least 2-4 eggs in your breakfast, as it will provide you with energy and enhances your metabolism.

In about 100 g of serving size of egg, it contains 81.1 g of Protein.

According to health experts eating eggs are great for your health and it provides protein, calcium, antioxidants, vitamin D.

It also helps to suppress your hunger because protein keeps you full for long periods.

What is a good low-calorie breakfast?

A good low-calorie diet usually consists of high fibre, protein, and a good amount of antioxidants.

How much calorie you should take also depends on factors like your age, height, bodyweight etc.

Skipping breakfast for weight loss is not a good option, as it will only result in gaining more fat.

If you don’t have time or are super in the morning you can try below breakfast that is low in calorie and provides all the vital nutrients.

  1. Apple
  2. Oats
  3. Banana
  4. Nuts
  5. Berries
  6. Yogurt
  7. Kiwi

What should I drink first thing in the morning to lose weight?

One of the oldest and simplest drink you can make at home for weight loss is a hot lemon drink with honey.

It’s best for reducing belly fat and also improves digestion, energizes your body early in the morning.

Having honey with warm water is also effective and works wonder for losing weight.

You can also try green tea, which contains caffeine, which helps in weight loss and increases your metabolism.

Coffee also helps to improve your metabolism and increases your energy and fills you up for long periods.

The Bottom Line

Good breakfast food for weight loss means it must provide you with all the proteins, fibres, vitamins and minerals.

Skipping and neglecting your breakfast is not a healthy option when you want to lose belly fat.

I hope all the 25 good breakfast foods which help you to shed those excess kilos.

Finally, if I miss anything or if you would like to share something, just feel free to comment.


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