9 Best Low-Calorie Breakfasts for Weight Loss

Constantly have on hand some nutritious, low-calorie breakfast options for weight loss when grocery shopping and devising meal plans. Research indicates that incorporating breakfast into your daily schedule can prevent you from gaining weight or becoming obese. Additionally, a breakfast abundant in protein and fiber can help you feel full, preventing you from grazing on unhealthy foods throughout the day or overeating at your next meal. For this reason, we advocate for breakfast and consult with experts to identify flavorful low-calorie breakfast recipes that are also effective for weight loss. Continue reading to discover everything there is to know about them and get set to modify your shopping list with some delectable adjustments. Upon your return, be sure to peruse the ten most effective lunches for weight loss that contain no more than 400 calories.

Veggie Omelet

9 Best Low-Calorie Breakfasts for Weight Loss

For good reason, a vegetarian omelet is a traditional breakfast dish. As stated by Melissa Mitri, MS, RD, proprietor of Melissa Mitri Nutrition and a nutrition writer, “A veggie omelet is an excellent breakfast for weight loss because it can be tailored to be low in calories and high in protein—two essential ingredients for a meal intended to promote weight loss.”

Merely prepare a small basin, combine a few eggs with desired vegetables (e.g., spinach, peppers, onions, or mushrooms), and transfer the resulting mixture to a sauté pan. “Pair your veggie omelet with a side of whole-grain toast for an extra boost of fiber to keep you full and support weight loss.

Protein Oats

“Protein oats, sometimes called ‘proats,’ are a high-protein spin on traditional oatmeal,” according to Mitri. “Adding extra protein to your oatmeal helps satisfy cravings and regulate blood sugar levels, promoting healthy weight loss.”

Making proats is incredibly easy! Simply combine your preferred protein powder with cooked oatmeal. To augment the nutritional value of your proats, contemplate garnishing them with nut butter, fresh fruit, and seeds.

Greek Yogurt with Berries

9 Best Low-Calorie Breakfasts for Weight Loss

For individuals with limited cooking time, a breakfast consisting of Greek yogurt topped with berries is a convenient and weight-loss-friendly alternative. “Greek yogurt is high in protein and low in calories, but choose an unsweetened or plain variety to avoid extra added sugars. “Pair your Greek yogurt with a fruit of your choice, such as my personal favorite, mixed berries.”

Tofu Scramble

9 Best Low-Calorie Breakfasts for Weight Loss

“Crumb a block of extra-firm tofu into a pan and sprinkle with turmeric, the essential ingredient that imparts a yellow hue to the tofu, to prepare a tofu scramble. “Add your preferred vegetables for additional nutrients and fiber,” Mitri advises. “Turmeric is known for its anti-inflammatory properties, which are beneficial for weight loss because high levels of inflammation in your body are associated with an increase in weight gain.”

Sweet Potato and Egg Hash

Hash made with sweet potatoes and eggs is a traditional brunch option. What is the greatest part? It has a low caloric content and is rich in essential nutrients. You can further enhance the variety of your breakfast by incorporating vegetables such as spinach, bell peppers, or mushrooms.

“Using sweet potatoes instead of white potatoes helps to lower the glycemic index, meaning it won’t spike your blood sugar,”. “This is beneficial for losing weight and overall health.”

Banana Protein Pancakes

9 Best Low-Calorie Breakfasts for Weight Loss

The Nutrition Twins informs us, “Each naturally sweet pancake contains only 132 calories and 8 grams of protein, which is a plus.” “Bananas add the perfect no-sugar-added, energy-boosting, fiber-rich sweetness, and they contain potassium to help counteract sodium that may be causing bloat from a salty dinner from the previous night.” The Nutrition Twins recommends topping two crepes with one-third cup of nonfat Greek yogurt for a reduced-fat meal that provides 309 calories and 24 grams of protein.

Simple Berry-Stuffed Egg Crepes with Grains

Those seeking a delectable combination of sweetness and satiety should consider these berry-stuffed egg crepes. “The secret to keeping this easy-to-prepare, satisfying, weight loss breakfast low-calorie is the inclusion of one whole egg and several egg whites since the whites are higher in protein but lower in calories, so they fill you up with very few calories,” according to The Nutrition Twins. “Eggs have been shown to reduce body weight and food intake and to promote satiety by increasing GLP-1 hormone, the hormone that is activated by weight loss drugs like Ozempic that slows food emptying from the stomach.”

To make these delectable crepes for breakfast, whisk the eggs together in a basin before placing them in the microwave. Employ a spatula to remove the “crepe.” Incorporate the berries, fat-free feta, and a small amount of honey into the crepe’s interior. Upon folding your crepe in half, savor it!

Pea Protein & Blueberry Breakfast Smoothie

9 Best Low-Calorie Breakfasts for Weight Loss

“[They also] set the tone for a healthy day,” The Nutrition Twins further elaborate. Smoothies are convenient for hurried mornings, integrate effortlessly, and accomplish this promptly. “A whopping 25 to 30 grams of protein are contained in just 120 calories of pea protein, which, when combined with the fiber in the blueberries, provides sustained energy so that you don’t find yourself at the drive-through an hour later.” “With only 80 calories per cup, a cup of sweet blueberries is an ideal way to naturally satisfy your sweet tooth.” Furthermore, scientific evidence suggests that incorporating pea protein into your diet may support your weight loss endeavors.

Cinnamon Oatmeal with Cottage Cheese

9 Best Low-Calorie Breakfasts for Weight Loss

Oatmeal and nonfat cottage cheese are combined in this recipe to form the ideal complement. The protein and fiber content of this cinnamon oatmeal with cottage cheese will ensure that you feel full for an entire day. It contains less than 310 calories. “[In addition,] the cinnamon is a natural way to add sweetness to the meal without added sugar, and cinnamon has been found to reduce body weight and belly fat, helping to prevent obesity.

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