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Lose Weight With These 13 Easy Breakfasts

author image Jackie Newgent, RDN, CDN
Jackie Newgent, RDN, CDN, is a chef, nutritionist, recipe developer, media personality and award-winning cookbook author. She’s a cooking instructor at the Institute of Culinary Education and frequent contributor to Rachael Ray Every Day magazine. Her newest book is the second edition of "The All-Natural Diabetes Cookbook." Instagram/Twitter: @jackienewgent

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Lose Weight With These 13 Easy Breakfasts

Don’t give up great taste to shrink your waist! You can eat delicious foods AND lose weight. In fact, by enjoying your food, you may be more likely to stick to a healthful eating plan. Make sure you choose foods that provide satisfaction while kicking up your metabolism. Breakfast helps rev up your metabolism for the day, so if it contains protein and fiber, it’ll help you feel full and curb hunger until lunchtime. Here are some key foods to add to your breakfast: eggs, mushrooms, herbs, potatoes, lettuce, hot peppers, beans, edamame, cottage cheese, yogurt, whole grains, vinegar, mangoes, apples, avocados and tea — research backs up their weight-friendliness! Try these 13 body-conscious breakfast recipes the next time you wake up.

1. Sweet Potato, Chard and Turkey Sausage Hash With Eggs


Here’s a scrumptious way to get veggies in the morning. This recipe showcases that you can have a rich ingredient like sausage as part of a weight-conscious diet. The trick is to keep the portion size in check, go with the leanest choice and pick a metabolism-boosting spicy option. Perhaps the most unique ingredient here is the vinegar. It may help curb your appetite, lessen rising levels of blood sugars and prevent body fat accumulation. In this recipe, vinegar beautifully balances the slight bitterness from chard while providing a delightful tanginess. Savor this colorful hash for a weekend brunch. CALORIES: 442

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

2. Black Bean Chilaquiles With Salsa Verde


Mexican cuisine can provide an eye-opening start to your day. Whenever you add beans to your meal, it will be especially satisfying because of the combination of protein and soluble fiber. In fact, a bean-rich diet can be truly helpful for weight management: People who consume more beans tend to have a lower BMI (body mass index). A 2014 study published in the Journal of Human Nutrition and Dietetics goes a step further, suggesting a high-fiber bean-rich diet is effective for both weight loss and lowering “bad” cholesterol. Aim to include beans most days of the week at mealtime. Add them with full-flavored ingredients such as tomatillo salsa, red onion and cilantro for a palate-pleasing dish. CALORIES: 260

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

3. Hot Apple Sunrise Sundae


Apples are sometimes overlooked for their benefits because they don’t get lots of media buzz. But several studies find that eating apples may lead to reduced body fat and lower overall body weight. Apples contain pectin, which is a soluble fiber that may help you feel full longer. The apple peels, specifically, contain a compound called ursolic acid. A study in mice finds that this acid may increase skeletal muscle, reduce diet-related obesity and keep the body from storing excess calories in the form of fat. So do eat the whole apple — it's delicious when cooked, creating an apple-pie-like goodness and scrumptious when served like a sundae. CALORIES: 269

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

4. Hass Avocado and Edamame Tartine


It’s hard not to love avocados’ lusciousness, especially when you know they can help you get lean. Research suggests that people who eat avocados have smaller waists and lower BMIs in comparison to those who don’t. In addition to avocado, these whole-grain toasts are topped with young green soybeans, or edamame. Studies find that eating plant protein may contribute to increasing satiety and controlling calories. What’s more, partly replacing meat products with soy foods may help to prevent metabolic syndrome. Choose organic versions to assure they’re free of GMOs. And if you’ve got 10 minutes, be sure to make this tartine for two. CALORIES: 211

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

5. Kale Scramble Breakfast Bowl


Eat kale not because it’s trendy, but because it’s delicious and exceptionally nutritious. Kale is a low-calorie, nutrient-dense food and a beneficial part of a healthful diet. But surprisingly, the eggs may be the real weight-loss winner here. Research suggests that eating a breakfast rich in protein, like one containing eggs, may help reduce evening snacking. According to a study published in the International Journal of Obesity, including eggs in a weight-management plan may ultimately enhance weight loss. As long as your doctor or dietitian hasn’t told you that you can’t have three eggs at breakfast, whip up this scrumptious, simple breakfast bowl and reap the benefits. CALORIES: 319

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

6. Vegetable Lovers’ Oatmeal


Oatmeal is just as good when it’s savory as when sweet -- maybe even better! If you haven’t tried this savory side of oatmeal before, it has similarities to barley stew and risotto. Luckily, it’s quicker to make when using rolled oats. You’ll get a generous boost of fiber any which way you serve it. In addition to the vegetables and oats, the cottage cheese in this recipe is a slimming standout. It provides a distinctly creamy, salty accent. But it’s the protein in cottage cheese that provides a bevy of benefits. Specific to weight loss, cottage cheese is rich in an amino acid called leucine, which is vital for building and maintaining muscle and has been found to have appetite-curbing potential. Savor it! CALORIES: 447

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

7. Peaches and “Cream” Cereal Parfait


You can enjoy your daily dose of dairy slowly and scrumptiously by the spoonful, thanks to Greek yogurt. It’s an excellent source of high-quality protein and dietary calcium. Research finds that calcium and predominantly dairy foods may be beneficial for managing weight as well as improving metabolic syndrome symptoms. But do watch out for hidden sugars. The best way to do that is to choose plain Greek yogurt and add your own sweetness naturally. Here you’ll flavor the yogurt with pure vanilla extract and get plenty of sweetness from fresh juicy peaches. It’s like having dessert for breakfast! CALORIES: 250

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

8. Organic Chicken Breakfast Patties


Having three sausage patties is not generally a prescription for weight loss. But these chicken breakfast patties are loaded with nutrient-rich goodness and high-quality protein. The touch of natural sweetness provided by apple butter is a perfect contrast to the savory ingredients. The soluble-fiber-rich whole-grain rolled oats provide body to the patties, but they also improve your body. Studies find that individuals who consume three to five servings of whole grains per day may have a lower risk of type 2 diabetes and cardiovascular disease and gain less weight than those who never or rarely eat whole grains. So relish this sneaky and delish way to get whole grains and help you maintain a healthier weight. CALORIES: 207

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

9. Sauteed Portobello Mushroom Toast


Breakfast sandwiches have been popular in America for decades, especially the fast-food versions that include sausage, bacon, Canadian bacon or ham. One way to update and make the typical breakfast sandwich better is to serve it open-faced or on whole-grain sourdough bread. Better yet, top it with loads of vegetables. That’s what you’ll find here with this healthful, flavorful take on mushroom toast. A 2013 study published in Appetite suggests that a helpful approach for enhancing weight loss is to encourage adults to substitute mushrooms for red meat. CALORIES: 316

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

10. Spicy Fruit and Vegetable Smoothie


Practically every ingredient in this smoothie can play help you lose weight! Research published in the journal Nutrition and Metabolic Insights suggests that regular mango consumption by obese adults doesn’t contribute to weight gain and may help decrease blood sugar levels. Additionally, a study published in the Journal of Nutrition and Food Sciences found that adult mango eaters weighed less than adults who didn’t eat mangoes. A review in the American Journal of Clinical Nutrition reported that bioactive compounds in tea have been shown to boost energy expenditure and fat burning. When mangoes and tea are blended with edamame, cucumber, strawberries, mint, lemon, ginger and jalapeno, you’ve got a unique and flavorful smoothie that might just help you sip your way to slimness. CALORIES: 154

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

11. California Breakfast Salad


Salad isn’t usually considered “breakfast food,” but it can and should be. Eating a salad is an easy way to pump up your daily vegetable intake. Lettuce allows you to have a large helping with few calories -- less than 10 calories per cup -- since it’s high in both water and fiber. Clinical trials find that adding water-rich foods like lettuce to the diet lowers energy density and leads to weight loss even when not intentionally trying to cut calories. So don’t shy away from salad in the morning. And add an egg on top for a punch of protein and breakfast-style appeal. CALORIES: 310

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

12. Protein-Packed Cajun Hash Brown


Good news: A 2014 study published in the Journal of the American College of Nutrition finds that potato intake is not directly associated with weight gain. Potatoes contain a type of fiber called resistant starch that “resists” digestion in the body. This may partly explain why potato consumption doesn’t seem to correlate to gaining weight. But you do need to be careful with preparation. Indulging in french fries, potato chips or rich mashed potatoes may yield the opposite result. So keep cooking fats minimal in potato prep. And pair them with a protein-rich food, such as organic tofu, for greater satiety -- and so you don’t reach for an unplanned snack before lunch. Tofu is what turns this typical side dish into a fun entree. CALORIES: 234

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

13. Virgin Bloody Mary Hummus With Flatbread


Hummus for breakfast? Sure! Chickpeas provide both protein and fiber to satisfy. But to give it a brunch-like makeover, this hummus contains tomato juice and pungent horseradish, providing bloody Mary flair. It’s further spiced up with zero-calorie hot pepper sauce to give it a kick. Studies have suggested that spicy foods like hot pepper sauce may provide appetite-suppressing and metabolism-boosting effects. This is due to a compound naturally present in hot peppers called capsaicin. So go ahead and make it hot, hot, hot! CALORIES: 411

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

What Do YOU Think?


Do you think eating breakfast regularly is a key for weight management? Why or why not? Do you ever have nontraditional foods like salad or hummus for breakfast? What’s your favorite way to get in vegetables at your morning meal? Please leave a comment below and let us know.

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