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7 of the Best Weight Loss Foods for Breakfast

7 of the Best Weight Loss Foods for Breakfast
Dr. Constance Odom, MD Picture of Dr. Constance Odom, MD

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Written by our editorial team.

Last Edited 4 min read

Best Weight Loss Foods for Breakfast

Eating a large healthy breakfast every morning is one of the best ways to lose weight when you aren't dieting, and although you've heard that breakfast is the most important meal of the day a million times, the saying is very true. Eating a large breakfast puts your body in fat burning mode, stabilizes your blood sugar, and reduces the chance that you'll overeat later on in the day.

You don't just want to eat anything for breakfast, as a matter of fact you are better off waiting until lunch or drinking coffee instead of eating something unhealthy like a donut or tons of carb rich foods without any protein or healthy fat. You do need to be careful about what you choose to eat during the first meal of the day, but if you eat  the best weight loss foods for breakfast it  can be a lot easier to maintain a healthy weight. Try some of these seven breakfast weight loss foods if you want to lose weight, and some of their health benefits are explained below:

Healthy Breakfast Food #1 - Eggs

Eggs are a great option for breakfast and for pretty much every meal of the day, and you shouldn't worry about the cholesterol because the cardiovascular risk myth has pretty much been debunked. Your blood cholesterol is not tied to your dietary intake of cholesterol but it is actually tied to several factors, and the vast majority (75%) of the cholesterol in your body is produced by the liver. A lot of the cholesterol in food cannot be used by the body.

As a result eggs are a great healthy high protein food that you can include in most of your breakfast meals without concern. Their high protein content will stabilize your blood sugar and help you feel full before lunch. Studies have shown that people who eat eggs for breakfast stay full for a longer period of time than people who ate a bagel, and it's easy to explain why - the protein breaks down more slowly and provides a steady source of energy compared to a bagel which is mostly simple carbohydrates that are digested quickly and converted to fat.

Healthy Breakfast Food #2 - Greek Yogurt

You can incorporate Greek yogurt an almost endless number of ways into your breakfasts, and it is one of the best foods for fat loss and for maintaining a healthy digestive system. Greek yogurt is packed with protein and calcium which is important for healthy bones and teeth and your metabolism.

It's very convenient and you can easily make a Greek yogurt breakfast with fresh fruit or a smoothie in a matter of minutes, and it is also portable. A 6 ounce serving of Greek yogurt has a whopping 15 to 20 grams of protein depending on the brand. Stick to organic unsweetened Greek yogurt and add your own stevia or natural sweeteners like honey; and try to avoid adding any unnatural sweeteners or sugar to your yogurt.

Healthy Breakfast Food #3 - Raspberries

Raspberries are a fiber rich fruit along with most other berries, and they have several weight loss benefits. Portable and convenient to eat, they are a great fast breakfast food. They have substances called ketones which are similar to the capsaicin in hot peppers and the ketones in raspberries can boost your metabolism.

Studies have shown that raspberry ketones can specifically reduce belly fat and visceral fat, the dangerous fat that is hidden near your organs and can raise your risk of several different long term illnesses. They work great as a topping for Greek yogurt or for your smoothies, or just as a side dish with other healthy breakfast fruits. Be sure to eat them in their natural form and don't add any extra sugar to them for the maximum weight loss benefits.

Healthy Breakfast Food #4 - Grapefruit

Like raspberries, grapefruit is touted for its metabolism boosting effects and is one of the best foods to eat for weight loss. Eating just a half a grapefruit before your breakfast can help you slim down with its fat burning properties. It is rich in fiber and it breaks down slowly, and its high water content makes it filling without adding very many calories. Try combining it with other healthy breakfast foods and protein like eggs or sausage.

It can also interact with a few prescription drugs so if you happen to be taking any prescription drugs be sure to check with your doctor before you start eating it. It is packed with antioxidants and vitamin C as an added benefit which helps you stay healthy and boosts your immune system.

Healthy Breakfast Food #5 - Bananas

You don't want to eat a ton of bananas later on in the day, but in the morning they can be a great source of energy and a perfect way to start your day. Without a doubt it is way better to eat bananas than to snack on a donut or a bagel, as the starch in bananas breaks down slower than refined grains.

Bananas are rich in potassium which can help to lower your blood pressure, and because they are so convenient and easy to take with you they are the perfect breakfast food. Like other sources of carbohydrates you should add bananas to protein and healthy fats for more of a complete meal, but adding bananas to your breakfast will provide you with a boost of energy to get your day started and will keep you full for a longer time than grains or unhealthy foods.

Healthy Breakfast Food #6 - Almond Butter

Almond butter is a perfect source of healthy monounsaturated fats and all of the other health benefits, vitamins and minerals that almonds offer. Almond butter is comparable to peanut butter in terms of calories, as they both have about 100 calories per tablespoon. However, peanut butter is a legume and some people have concerns about the anti-nutrients in legumes and other compounds that can cause allergic reactions and inflammation in some people.

Also, peanuts are often contaminated with mycotoxins, dangerous compounds that can increase your risk of certain cancers when consumed even in small quantities, even with the best production practices. Nut butters like almonds offer better health benefits and are convenient to eat for breakfast, as they can be easily spread on a banana or an apple, or on a piece of whole grain toast. Nut butters stabilize your blood sugar and will give you a steady source of energy throughout the early part of your day.

Healthy Breakfast Food #7 - Flaxseeds

Ground flaxseeds are an excellent source of omega-3 fatty acids, and you should be sure that you purchase them ground or grind them up yourself as the whole seeds will pass through your body undigested. Flaxseeds are rich in antioxidants and fiber, and they add more substance to your breakfast. They can help you lose weight by keeping you feeling full and the omega-3 fatty acids are great for your cardiovascular system and can reduce your risk of heart disease, stroke and other ailments.

They can also reduce your risk of diabetes by controlling your blood sugar levels, and the compounds in flaxseeds can reduce the inflammation in your body which is good because inflammation is closely related to weight gain and dangerous metabolic syndrome. Flaxseeds may offer more proven cardiovascular benefits than weight loss benefits, but they are an easy breakfast food to add to your smoothies.


This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.