Healthy Breakfast Recipes for weight loss
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| Healthy Breakfast Recipes for weight loss #1 |
1 slice whole-wheat bread, toasted
2 oz smoked salmon
1 1/2 Tbsp cream cheese
1 Tbsp chives
1 thick slice red onion
Spread cream cheese on toast, and top with salmon, onion, and chives.
Do not let cream cheese's bad rep discourage you. Some researchers show that the calcium in dairy helps you burn more fat.
Total: 360 calories
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| Healthy Breakfast Recipes for weight loss #2 |
Sage breakfast sausage and 3 links Applegate Naturals chicken and
2 tsp olive oil
1 cooked sweet potato, cubed
1/4 tsp crushed red pepper flakes
1 1/2 cup chopped kale
Heat chicken sausage. In a pan, sauté sweet potato and kale in olive oil until soft, sprinkling in red pepper flakes.
Reseachers found that those who eat hot red pepper consume fewer calories throughout the day -definitely a good way to kick off your morning.
Total: 310 calories
Read more: Vegetarian weight loss diet plan
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| Healthy Breakfast Recipes for weight loss #3 |
2 Van's 8 Whole Grains waffles
1 cup pitted fresh cherries
1 Tbsp chocolate almond butter
Spread chocolate almond butter on waffles, and top with cherries.
Whole grains not only help you slim down, but can ward off heart disease and type 2 diabetes, studies show.
Total: 350 calories
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| Healthy Breakfast Recipes for weight loss #4 |
1 egg white plus 1 whole egg
2 Tbsp chopped red onion
2 Tbsp chopped green pepper
1 oz Monterey Jack cheese, shredded
1 8-inch whole-wheat tortilla
2 Tbsp chunky salsa
Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa.
Enjoy those 20 grams of protein that help you boost weight loss and maintain muscle mass.
Total: 330 calories
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| Healthy Breakfast Recipes for weight loss #5 |
1 Ezekiel 4:9 whole-grain English muffin
1 Tbsp natural creamy peanut butter
1 Tbsp dried chia seeds
1/4 cup sliced strawberries
1/2 tsp ground cinnamon
Spread peanut butter on sliced muffin, and top with seeds, cinnamon, and berries.
Research showsthat a high-fiber breakfast like this one - it's got 12 grams! - could help you eat less through lunchtime, .
Total: 330 calories
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| Healthy Breakfast Recipes for weight loss #6 |
1 tsp honey
1 cup part-skim ricotta cheese
1/2 tsp flaxseeds
1/2 cup chopped papaya
Stir ricotta with honey, then top with papaya and flaxseeds.
This bowl will keep your stomach from rumbling all morning with 29 grams of protein.
Total: 400 calories
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| Healthy Breakfast Recipes for weight loss #7 |
2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps
3 oz lean deli ham
2 large egg whites, scrambled and cooked
2 Tbsp crumbled feta
1/4 cup arugula
3/4 cup blueberries
Top each wrap with half the eggs, arugula, ham, and feta. Fold in half, and warm in a skillet. Serve with blueberries.
Antioxidants in blueberries could protect against obesity in mice - likely a good sign for humans and a good addition to healthy meals.
Total: 337 calories
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| Healthy Breakfast Recipes for weight loss #8 |
1 hard-boiled egg, sliced
1 whole-wheat English muffin
1/2 medium grapefruit
1 cup nonfat cottage cheese
Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese with grapefruit wedges on top.
Grapefruit's reputation as a diet superfruit is backed by science: In a study, those who ate half a grapefruit with each meal lost more weight than those who didn't eat it.
Total: 357 calories
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| Healthy Breakfast Recipes for weight loss #9 |
1 egg
1 egg white
1/4 cup chopped tomato
Cooking spray
1 tsp chopped shallot
1/2 cup canned artichoke hearts, drained and chopped
3 Tbsp crumbled feta cheese
1 slice whole-grain bread, toasted
Whisk together egg white and egg. In a skillet misted with cooking spray, cook artichoke, tomato, and shallot for 2 minutes over medium heat. Reduce heat to low, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Serve with toast.
Eating whole grains may decrease inflammation, which is associated with decreased belly flab.
Total: 286 calories
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| Healthy Breakfast Recipes for weight loss #10 |
1 packet Original Quaker Instant Oatmeal
2 Tbsp chopped pecans
1/2 cup blueberries
1/2 cup raspberries
1 cup skim milk
Use milk to prepare oatmeal according to package directions, and mix in pecans, raspberries, and blueberries.
The soluble fiber contained in oatmeal could keep you full well past the time you usually start thinking about lunch.
Total: 351 calories
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| Healthy Breakfast Recipes for weight loss #11 |
1 whole egg
3 egg whites
2 oz lox and
1 whole-wheat English muffin
1/4 cup chopped onion
1 cup blackberries
Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with berries on the side.
The protein in the eggs will help build muscle, additionally eggs contain vitamin B12, which is vital for breaking down fat. According to a study, people who had two eggs at breakfast ate 164 fewer calories at lunch.
Total: 389 calories
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| Healthy Breakfast Recipes for weight loss #12 |
2 whole-wheat pancakes
1/4 cup each blueberries, blackberries, and raspberries
1 Tbsp almond butter
Heat the pancake in a toaster or toaster oven, then top with almond butter and berries.
Eating almond butter or almonds at breakfast keeps your blood sugar steadier, in one study of Nutrition & Metabolism - meaning you may be less likely to jones for a sugary fix midmorning.
Total: 333 calories
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| Healthy Breakfast Recipes for weight loss #13 |
8 oz Fage Total 0% yogurt
1/2 tsp honey
1 Tbsp wheat germ
1 tsp ground flaxseed
1 medium grapefruit
Mix together wheat germ and ground flax seed, and use as base. Alternate layers of grapefruit and yogurt. Top with honey and wheat germ.
Pro-tip: Keep the thin skin between segments intact! Most of grapefruit's three grams of fiber is found in those walls.
Total: 252 calories
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| Healthy Breakfast Recipes for weight loss #14 |
6 oz Fage Total 0% Greek Yogurt
6 pieces dried mango
1/4 tsp coconut extract
2 slices cinnamon-raisin bread
Mix coconut extract into yogurt, and sprinkle chopped mango on top. Enjoy cinnamon-raisin bread toasted.
Polyphenols in mango can activate proteins in the body that regulate metabolism and help reduce body fat.
Total: 394 calories
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| Healthy Breakfast Recipes for weight loss #15 |
1/2 cup whole-wheat flour
2 egg whites
2 tsp canola oil
1/2 cup low-fat buttermilk
1/4 tsp salt
1/4 cup blueberries
1 tsp slivered almonds
1 Tbsp part-skim ricotta
1 tsp ground allspice
Mix first 4 ingredients. Add 1/2 batter to a skillet over medium-high heat, and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill with berries and ricotta , roll up, and top with almonds and allspice.
Between those almonds and egg whites , you're packing away enough protein to boost weight loss all day.
Total: 427 calories
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| Healthy Breakfast Recipes for weight loss #16 |
Salsa (to taste)
2 egg whites
1/4 cup fat-free cheese
2 whole-wheat tortillas
1/4 cup rinsed canned beans (such as pinto beans or black beans)
Scramble the egg whites to desired degree of doneness, then load onto tortillas along with cheese and beans. Roll up, microwave for 30 seconds, and top with salsa.
This low-calorie breakfast burrito alternative will fill you up, thanks to those whole-wheat tortillas.
Total: 282 calories
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| Healthy Breakfast Recipes for weight loss #17 |
Salt and black pepper, to taste
2 oz low-sodium smoked turkey breast
1 egg
1 slice American, Cheddar, or pepper Jack cheese
1 whole-wheat English muffin, split and toasted
1 thick slice tomato
1 Tbsp guacamole or Wholly Guacamole
Fry egg over medium heat to desired doneness. Heat turkey topped with cheese in microwave for 30 to 45 seconds. Then, stack turkey, tomato, guacamole and egg on a split English muffin, and crown the sandwich.
This fast-food breakfast alternative is packed full of healthy ingredients that can keep you full—and your heart healthy, thanks to that guacamole.
Total: 360 calories
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| Healthy Breakfast Recipes for weight loss #18 |
1 egg
1/2 cup chopped fresh spinach
2 egg whites
1/2 cup chopped button mushrooms
1 tsp fresh cilantro
1 slice oat-bran bread
1 oz feta cheese
6 oz water or seltzer
2 oz glass 100 percent pomegranate juice
Whisk together the egg whites and egg. In a skillet misted with cooking spray, cook spinach and mushrooms over medium heat until spinach is wilted. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with cilantro and feta. Serve with toast and pomegranate juice mixed with water or seltzer.
Total: 362 calories
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| Healthy Breakfast Recipes for weight loss #19 |
2 Tbsp natural unsalted crunchy peanut butter
1/2 cup strawberries, sliced
1 whole-wheat tortilla (8")
1 cup 1 percent milk
Spread tortilla with peanut butter, and roll up. Cut diagonally. Serve with milk.
Don't count on getting munchies: Adding peanut butter to your breakfast can help control cravings for up to 12 hours afterward, according to a study published recently in the British Journal of Nutrition.
Total: 434 calories
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| Healthy Breakfast Recipes for weight loss #20 |
2 Tbsp omega-3-enriched peanut butter
1 frozen whole-wheat pancake
1 Tbsp crushed walnuts
1 Tbsp blueberry preserves or a handful of blueberries
Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Make it to go: Fold in half like a taco, and you won't even need a knife and fork.
Can we say enough about peanut butter? While enjoying your zero-craving afternoon, remember that you're also getting vitamin E, magnesium, and zinc - that keep your metabolism running smoothly.
Total: 345 calories
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| Healthy Breakfast Recipes for weight loss #21 |
1 kiwi, peeled and quartered
1/4 cup orange juice
1/2 cup coconut water
3/4 cup frozen cherries
3 ice cubes
3/4 tsp agave nectar
1 scoop protein powder (optional)
Blend them, and enjoy.
To trick it out even more: Add a scoop of vanilla protein powder for an additional 15 to 25 grams of protein and even more slim-down power.
Total: 285 calories
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| Healthy Breakfast Recipes for weight loss #22 |
1 cup sliced mushrooms
2 cups spinach
1 Tbsp olive oil
1 Tbsp Sriracha sauce
1 egg
Add 1/2 the olive oil to a heated sauté mushrooms, skillet, and spinach, and remove to a plate. Add remaining olive oil to the skillet. Crack egg into the pan, and cook sunny-side up. Add egg to vegetables. Drizzle with Sriracha sauce.
You probaly know that spinach is a health food - but it can also help cut cravings all day long.
Total: 230 calories
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| Healthy Breakfast Recipes for weight loss #23 |
1/2 cup nonfat milk
1 banana, cut into chunks
1/4 cup frozen unsweetened blueberries
1/4 cup frozen unsweetened strawberries
1/2 tsp honey
1 tsp peanut butter
In a blender, combine the milk, banana, strawberries, blueberries, peanut butter, and honey. Process about 1 minute, or until the consistency of a thick milkshake.
Adding a banana to your morning could make you look and feel instantly slimmer. Its potassium helps with short-term shrinkage, says Lauren Slayton, R.D., founder of Foodtrainers in New York City.
Total: 225 calories
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| Healthy Breakfast Recipes for weight loss #24 |
2 slices Ezekiel 7 Sprouted Grains Cinnamon Raisin Bread, toasted
1 cup sliced mango
1 Laughing Cow Original Creamy Swiss wedge
Spread cheese on toast, and top with mango.
Mangos are packed full of vitamin A, vitamin C, and plenty offiber that can keep you satisfied and full.
Total: 310 calories
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| Healthy Breakfast Recipes for weight loss #25 |
4 crumbled oz soft tofu
1 tsp olive oil
2/3 cup baby Portobello mushrooms, chopped
1 cup chopped spinach
1/2 large red bell pepper, chopped
1 oz part-skim mozzarella
1 Arnold Sandwich Thins 100% Whole Wheat
1/2 tsp oregano
Heat oil in a sauté pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring often. Serve on sandwich thin, and top with cheese and oregano.
A study found that soy foods are good for helping you drop weights on a low-calorie diet.
Total: 328 calories
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| Healthy Breakfast Recipes for weight loss #26 |
1/2 cup instant brown rice, uncooked
15 pistachios
3/4 cup nonfat milk
1 tsp brown sugar
1/2 tsp cinnamon
Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon.
According to a study, which published in the Journal of the American College of Nutrition, those who snacked on pistachios daily recorded a lower BMI after 12 weeks than those who munched on pretzels.
Total: 302 calories
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| Healthy Breakfast Recipes for weight loss #27 |
3/4 cooked cup barley
10 walnut halves
1/2 cup nonfat milk
1/2 Tbsp maple syrup
A study found that barley subbed into hot cereal and snack mixes is better than whole-wheat flakes when it comes to reducing hunger.
Total: 345 calories
