Best Breakfast Foods for Weight Loss

Dr. Constance Odom, MD

Medically reviewed by

Dr. Constance Odom, MD

Dr. Constance Odom, MD

About

Constance Tambakis Odom, MD graduated in 1987 with her Doctorate of Medicine from the New York Medical College, and was an Anesthesiologist Resident from 1988 to 1991 at the Brookdale Medical Center PGY II (CA-I)-PGY IV (CA-III). She is Board Certified by the American Board of Anesthesiology since 1998 and American Academy of Anti-Aging Medicine since 2002. Constance Odom, MD is affiliated with the American Medical Association, American Academy of Anti-Aging Medicine, American Society of Anesthesiology, Georgia Society of Anesthesiology, Hellenic Medical Society of New York, North Carolina Society of Anesthesiology, and Society of Ambulatory Anesthesia.

Credentials

Medical Director At:

• Nu Image Medical
• MetroMedispa P.A.

Staff Anesthesiologist at:

• Betsy Johnson Regional Hospital in Dunn, NC
• Onslow Memorial Hospital in Jacksonville, NC
• Duplin General Hospital in Kenansville, NC

Director of Anesthesia Services at:

• Jacksonville Surgery Center in Jacksonville, NC

Written by our editorial team.

Last Edited 9 years ago · 8 min read

Eating breakfast can be one of the most important things that you do to prevent weight gain, as it can kick start your metabolism and prevent you from overeating later on during the day. Breakfast gives you the energy that you need to get through most of your day and can help you avoid snacking on junk food or eating too much during lunch or dinner. What you eat for breakfast does matter, and you need to stick to healthy food options as much as possible for breakfast. If you eat healthy foods for breakfast on a regular basis, you are very likely to lose weight over time, especially if you have been struggling with overeating at meals later in the day or if you have been neglecting eating breakfast altogether. Creating a list of healthy foods that you enjoy for breakfast can be very beneficial, and below are some of the best breakfast foods for weight loss  that can help you lose weight and keep you full during the day.

Best Quick Breakfast Food for Weight Loss #1 - Free Range Organic Eggs

Free range organic eggs are an excellent food to eat for breakfast, as they are a good source of protein and are packed with vitamins and minerals. Eggs have vitamins A, B12, D and E, and are just 85 calories each. You don't need to worry about limiting the number of eggs you eat per week, because studies have found no link between dietary cholesterol from healthy sources and blood cholesterol. Just make sure that the eggs you eat for breakfast are free range organic, as these eggs are healthier because of a higher ratio of omega-3 fatty acids, higher in quality, and they are well worth the extra dollar or two.

Best Quick Breakfast Food for Weight Loss #2 - Cantaloupe

Cantaloupe is by far one of the best fruits to eat for breakfast because it is very low in calories, has a high water and fiber content, and is packed with vitamins and minerals. There are several health benefits to eating cantaloupe, and one a large one cup serving of the melon is just 53 calories so you can be generous with your servings without the guilt. Studies have linked eating cantaloupe with a lower risk of developing diabetes, obesity and many other illnesses. It can improve your energy levels and help stabilize your blood sugar between meals. It also helps digest the other foods that you eat for breakfast, and it is rich in beta carotene which can protect against certain cancers like prostate cancer. It can also reduce inflammation levels, and chronic inflammation is linked to weight gain, metabolic syndrome and obesity.

Best Quick Breakfast Food for Weight Loss #3 - Turkey Sausage

Turkey sausage is a healthy alternative to pork sausage as it is lower in fat and it provides more vitamins and minerals as well. Some of the vitamins in turkey sausage include vitamins A, E, B-6, B-12, and C as well as niacin, thiamin, calcium, potassium, phosphorus and folate. The only real downside to turkey sausage is that it has a high sodium content most of the time, so it may not be a good option for people with pre-hypertension. Most importantly it is an excellent source of protein as a two ounce serving has 13 grams of protein, and it is a flavorful food that goes well with many breakfast foods. Try to buy organic turkey sausage whenever possible, and drink plenty of water whenever you eat turkey sausage because the higher sodium content can dehydrate you, but when you combine this excellent source of protein with other foods it can be a very healthy breakfast food option.

Best Quick Breakfast Food for Weight Loss #4 - Almond Butter

Almond butter is one of the best foods for weight loss and it's better than peanut butter by the opinion of many nutritionists because peanuts are a legume and can have high levels of mycotoxins. Almond butter is high in monounsaturated fats which are healthy fats, and one tablespoon has 4mg of Vitamin E per tablespoon, as well as a substantial amount of iron and magnesium, biotin, vitamin E, vitamin B2, phosphorus, molybdenum and fiber. ¼ cup of almonds has 132 calories and can keep you feeling full until your next meal, along with the fiber content. Almonds also have many cardiovascular benefits, and a little bit of almond butter, wheat toast or fruit, and stevia can be a delicious and easy to make breakfast item.

Best Quick Breakfast Food for Weight Loss #5 - Whey Protein

Whey protein is one of the best foods to eat for breakfast because of how easy it is to make and because of the fact that it is one of the best sources of protein. Many nutritionists recommend that most people should get about 0.5 grams of protein per pound of body weight at minimum, but many people don't consume this much protein. Adding more protein to your breakfast will help you feel fuller without needing to add more calories, and whey protein can be easily added into smoothies or as a low fat milkshake with stevia and low fat milk. It can be an quick replacement for meat whenever you don't have the time to cook. Try to find organic varieties that don't have additives, sugar or artificial sweeteners, which is much healthier for you.

Best Quick Breakfast Food for Weight Loss #6 - Greek Yogurt

Eating some Greek yogurt with fruit or other healthy foods can be one of the best ways to get healthy protein into your breakfast, and there are many other health benefits of eating Greek yogurt including its high calcium content, probiotics that keep your digestive system running properly, and vitamins. Greek yogurt is better than other yogurts because of the high protein content, but you should stick to low fat varieties or even 0% fat varieties. Don't use any sweeteners with Greek yogurt outside of stevia for the best health benefits, and avoid buying the varieties that add sugar to it. The best thing to do is to purchase plain and ideally organic Greek yogurt and add fruit to it to sweeten it. It also goes great with smoothies and you can get creative and add several healthy fruits into your breakfast Greek yogurt smoothies.

Best Quick Breakfast Food for Weight Loss #7 - Blueberries

Blueberries are regularly recommended on this blog for their many health benefits, and they are one of the best breakfast foods that you can eat because of their high fiber content, antioxidants and more. Blueberries can help you lose weight because their fiber will keep your blood sugar stable until your next meal, and they are excellent for your health when combined with Greek yogurt or whey protein. Combine blueberries with other berries like strawberries and raspberries for even more health benefits, but avoid adding any extra sugar or other sweeteners to them. Blueberries have one of the highest concentrations of antioxidants out of any food, and they can improve your cardiovascular health, memory, motor skills, nervous system, blood pressure and more. Try eating them raw or adding them into smoothies, they are easy to make and portable but you don't want to eat dried blueberries which don't have the water and are high in sugar.

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.