What to Eat at Breakfast to Lose Weight

What to Eat at Breakfast to Lose Weight

If you’re skipping breakfast to try to lose weight, you’re sabotaging your efforts. Eating a healthy breakfast not only sets you up to make better choices throughout the course of the day, but those who eat the right foods for breakfast generally experience less hunger, so the risk of overeating drops. It’s not enough to eat syrup-covered pancakes or a white bagel smothered with cream cheese, however; you have to choose foods that fill you up while providing you with the essential nutrients you need to get you through until lunch.

Opt for Oatmeal
The key to a healthy breakfast is to choose a couple of items from several food groups to keep you full and optimize nutrient density. Choose old-fashioned oatmeal, which offers just under 5 grams of fiber for only 133 calories, and add a handful of berries or raisins for more nutrients. Make your oatmeal even more satisfying by adding some healthy fat, like a handful of walnuts or almonds. Don’t go overboard, though, since nuts are calorie-dense. Stick to the serving size listed on the package, which is usually about an ounce.

Go Greek
Greek yogurt is packed with protein and, like oatmeal, it’s a versatile base to which you can add several other nutrient-dense foods. A typical 6-ounce serving of Greek yogurt contains between 15 and 20 grams of protein -- the same as 2 to 3 ounces of meat. Keep the calorie and sugar count low by choosing nonfat, plain varieties over flavored versions, which are typically packed with sugar. Make your own flavored yogurt by throwing in some strawberries and bananas and top with low-fat granola to increase the fiber content, or go savory and add some cucumbers, nuts and lemon juice.

Eat Your Eggs
Eggs are a rich source of protein and a rare dietary source of vitamin D. Although once deemed unhealthy because of their cholesterol content, eggs have returned to the scene as a healthy breakfast option for those trying to lose weight. Two large poached eggs offer 12.5 grams of protein and contain only 143 calories. Keep calorie content low and satiety high by adding fiber-rich and nutrient-dense veggies like broccoli, spinach, mushrooms or tomatoes to scrambled eggs or an omelet. Top your eggs with an ounce of sharp cheddar or feta for some flavor and added calcium.

Think Outside the Box
You don’t have to stick to traditional “breakfast foods” for breakfast. Switch things up by having last night’s leftovers or an entree-sized salad for breakfast. Heat up some grilled chicken with a side of steamed broccoli and a baked sweet potato. Top a bed of spinach with a can of tuna, some sliced strawberries and avocado and drizzle with olive oil and lemon. Saute some zucchini and mushrooms and throw some cooked ground turkey or chicken. Although it may take some getting used to, these foods are protein-packed breakfast options that can help keep you full until lunch.