20 Healthy Breakfast Foods That Help You Lose Weight

Starting your day with a nutritious breakfast is one of the best ways to lose weight. The right foods provide energy for your day while keeping you full and satisfied. They also set the stage for making healthy choices throughout the day.

This article reveals 20 of the best breakfast foods to help you lose weight. They are high in fiber and protein — two nutrients that boost metabolism, curb cravings, and allow you to cut calories without feeling hungry or deprived.

High-Fiber Breakfast Options

Foods high in fiber help you feel fuller for longer while slowing digestion and nutrient absorption. This leads to reduced calorie intake over the course of the day (1).

Aim for at least 25–30 grams of fiber per day from high-fiber breakfast foods like:

1. Oatmeal

Oats are a gluten-free whole grain full of fiber and important nutrients like magnesium, zinc, and manganese. Just 1 cup (234 grams) of oats contains 4 grams of fiber to keep you feeling satisfied (2).

Enjoy oatmeal topped with fruit, nuts, seeds, milk, or nut butters for added nutrients.

2. Breakfast Smoothies

Blend up fiber-rich fruits and vegetables for a nutrient-packed weight loss smoothie. Good ingredient choices include:

• Leafy greens like spinach and kale
• Low-sugar fruits like berries
• Nut butters
• Chia, flax, or hemp seeds

3. High-Fiber Cereal

Choose whole grain cereals with at least 5 grams of fiber per serving, such as:

• Ezekiel 4:9 Cereal
• All-Bran Bran Flakes
• Fiber One
• Bran Buds
• Granola

Pair with fruit and milk or yogurt for added protein and nutrients.

4. Chia Pudding

This pudding is made by mixing chia seeds with milk and letting it sit overnight. The tiny but mighty chia seeds swell up and thicken your milk while adding an impressive 10 grams of fiber per ounce (28 grams).

Jazz up premade chia pudding with your favorite mix-ins.

5. Avocado Toast

Top whole grain or seeded toast with mashed avocado and you have a balanced breakfast full of fiber, healthy fats, carbs, and protein.

Just half an avocado provides 5 grams of satiating fiber (3).

High-Protein Breakfast Foods

Protein increases levels of appetite-reducing hormones like GLP-1 while boosting metabolism. It also leads to reduced calorie intake by controlling hunger and cravings (4).

Try to include a protein source with each breakfast, such as:

6. Eggs

Eggs are one of the most nutritious breakfast options. They provide satiating protein, healthy fats, and several important nutrients.

In one study, eating eggs instead of a bagel for breakfast resulted in 65% more weight loss over 8 weeks (5).

7. Greek Yogurt

Greek yogurt packs more protein than regular yogurt with nearly half the carbs. It offers probiotics for gut health too.

Choose plain, full-fat Greek yogurt. The extra fat helps keep you full while providing important vitamins.

8. Nut Butter

Just 2 tablespoons (32 grams) of peanut butter provide 7 grams of protein. Try other nut and seed butters too, such as almond or sunflower seed butter (6).

Spread some nut butter onto fruits, oatmeal, yogurt, or toast for a protein punch.

9. Cottage Cheese

Cottage cheese is low in calories but high in protein. It’s also packed with B vitamins, calcium, and phosphorus (7).

Top your cottage cheese with fruit, nuts, or seeds for extra nutrition and fiber.

10. Beans

Beans are high in fiber, protein, and beneficial plant compounds. Black beans, lentils, chickpeas, and other bean varieties make excellent additions to an energizing breakfast.

Add them to scrambled eggs, stuff them into an omelet or breakast taco, or blend them into healthy smoothies.

Additional Nutritious Foods to Add to Your Breakfast

Round out your healthy breakfast with immune-boosting foods like:

11. Berries

Berries like strawberries, raspberries, blueberries, and blackberries are loaded with satiating fiber. They’re also high in antioxidants that protect your health (8).

12. Tomatoes

Tomatoes add volume and nutrients without many calories. Studies show that eating tomatoes may promote weight loss.

Add chopped tomatoes to eggs, tacos, avocado toast, or whole grain toasts for extra fiber.

13. Bananas

Bananas contain digestion-slowing resistant starch and satiating fiber. One medium banana packs around 3 grams of fiber.

Enjoy bananas with nut butter, in smoothies and oats, or sliced onto whole grain toast.

14. Stone fruits

Stone fruits like peaches, nectarines, apricots, and plums contain polyphenols that may help regulate blood sugar and suppress appetite (9).

Fresh or frozen stone fruits pair nicely with Greek yogurt or cottage cheese.

15. Grapefruit

In one study, eating half a grapefruit before meals caused significant weight loss over 12 weeks compared to a placebo (10).

The fiber, vitamins, minerals, and plant compounds in grapefruit work together to boost satiety and weight control.

16. Flax and Chia Seeds

Just 1–2 tablespoons (10–20 grams) provide anti-inflammatory omega-3s, fiber, protein, and disease-fighting antioxidants.

Sprinkle flax and chia seeds onto oats, yogurt, smoothies, or fruit for extra nutrition.

17. Nuts

Almonds, walnuts, pecans, and other nuts add protein, healthy fats, and fiber to keep you satisfied. They also pack tons of antioxidants.

Add an ounce (28 grams) of nuts onto yogurt, oatmeal, salads or eat as a handy snack.

18. Green Tea

Replacing your morning coffee with green tea may help speed up weight loss. Compounds in green tea boost metabolism and fat burning while regulating hunger hormones (11).

Drink a hot cup plain or flavor it with citrus, herbs, or a spritz of light coconut milk.

19. Mushrooms

Mushrooms offer a meaty texture while providing immune-boosting antioxidants. They’re also a source of B vitamins like riboflavin and niacin.

Sauté mushrooms to add to omelets and breakfast bowls.

20. Leafy Greens

Leafy greens like kale, spinach, Swiss chard, arugula, and romaine lettuce are loaded with vitamins, minerals, and disease-fighting compounds while being low in calories.

Add greens to eggs, smoothies, breakfast tacos, toast, and baked goods for extra nutrition.

Sample Weight Loss Breakfasts

Now that you know which foods to include, here are some balanced breakfast recipe ideas:

• Oatmeal made with milk, nuts, chia seeds, and berries
• Scrambled eggs with spinach and tomatoes served alongside fruit and cottage cheese
• Greek yogurt topped with walnuts, flax seeds, and peach slices
• Avocado toast on whole grain bread with arugula and egg
• Tofu breakfast taco with black beans, salsa, greens, and cottage cheese

The Bottom Line

Starting your day with a fiber and protein-packed breakfast may help increase weight loss. Fill up on whole grains, fruits, veggies, eggs, yogurt, nut butters, nuts, seeds, beans, cottage cheese, and green tea.

Eating these healthy breakfast foods can provide energy, fight cravings, and keep you feeling full until your next meal to promote a healthy weight.