Breakfast and weight loss – Starting your day in a healthy manner

Which is the best breakfast for weight loss? For example should we be eating eggs or cereal with milk?

A lot of people will tell you that eating a good breakfast will help you lose weight, and that breakfast is the most important meal of the day.

Generally a breakfast high in protein and nutrients, such as eggs, is better that a high carbohydrate breakfast such as having a bowl of cereal.

Eggs are also an excellent breakfast for those suffering from type 2 diabetes, to help them manage their blood sugar levels.

A Breakfast that is rich in fiber is also very important. Fiber helps reduce inflammation and helps us lose weight.  

A hard boiled egg has 75 calories and 5 grams of protein. Eggs are full of calcium and antioxidants such as lutein and zeaxanthin, which protect our eye-sight.

One cup of sugary flakes with skimmed milk has 375 calories and the same 5 grams of protein. Therefore one can that already on this basis, an egg is a lot better for breakfast.

Furthermore a Protein rich breakfast makes you feel more satisfied (naturally) and full throughout the day, and will help you reduce or avoid altogether high fat and high sugar foods in the evening. This will help you lose weight more quickly and in a healthy manner. Changing your breakfast habits is important for your weight loss program.  

Protein rich breakfasts can also help you burn more calories during the day.

High Protein foods for breakfast include;

  1. Eggs
  2. Greek yogurt with fresh fruit
  3. Raw Juices (fresh fruit, vegetables, ginger and more)

Skipping breakfast may cause a person to eat more at lunch or at dinner.

Changing your breakfast habits is important for your weight loss program

At breakfast it is also very good to drink large amounts of water, infused maybe with fresh lemon and ginger. This will help cleanse your body from harmful toxins, and will help re-hydrate yourself fully after a good nights sleep.

Top Breakfasts for Weight loss plans

Muesli with strawberries and raspberries

A cup of strawberries and raspberries are full of healthy fiber. Fiber helps prevent weight gain so this is great to have for breakfast. Strawberries and raspberries are also full of vitamins and nutrients, they are fresh and will give you a healthy start to your day.u


Egg and Tomato Sandwich

2 eggs
1 large slice of tomato

1 teaspoon of Extra virgin Olive Oil

Oregano or Basil

1 whole grain bun


In a non stick pan gently cook the tomato slice with a bit of olive oil. Flip the tomato and add the egg to the pan for 1 to 2 minutes, season with salt and pepper. Put the egg and the tomato inside the bun, and add your fresh herbs.

450 Calories

Protein:               12 grams

Fat:                      25 grams

Carbohydrates:   30 grams

Fiber:                   5 grams

egg and tomato sandwich
egg and tomato sandwich

Egg and Avocado Salad


1 hard boiled egg

1 avocado

1 red onion finely cut

3 tablespoons of apple cider vinegar

3 tomatoes

1 table spoon of extra virgin olive oil

Sliced chives

1 cup of sour cream



Finely cut the red onion, add the apple cider vinegar, chives and the olive oil and the sour cream. Season with salt and pepper. Place in fridge for 4 hours. In a separate bowl add in the lettuce, egg, tomatoes and avocado, then add the cooled down dressing and toss the salad – serve chilled and freshly tossed.

egg and avocado salad
egg and avocado salad

Yogurt Fruit Bowl


1 cup of natural Greek yogurt

6 sliced strawberries

1 diced up green or red apple

1 banana

A handful of unsalted pistachio nuts

Cut and dice all ingredients and add in the yogurt just before serving.

yogurt fruitbowl
yogurt fruitbowl

Scambled Eggs with mushrooms


3 eggs

¼ cup skimmed milk

4 mushrooms

Dried Oregano

Freshly cut chives


Gently heat a pan with some olive oil, add the mushrooms, chives and season with salt and pepper. Add in the dried oregano and crack open those 3 eggs with the skimmed milk thrown in right after. Cook on low heat, stirring regularly.

scrambled eggs with mushrooms
scrambled eggs with mushrooms


Oatmeal is full of healthy fiber and makes you feel full for so much longer. Oatmeal release its carbohydrates very slowly, and this helps you lose weight. Slowly releasing carbohydrates helps with blood sugar level control.  

What to Avoid for Breakfast

For a healthy breakfast, avoid fat rich and carbohydrate foods such as:

  1. Dough nuts
  2. Carbohydrate and sugar rich cereals
  3. Sugary yogurts (add fresh fruit instead of sweetness)
  4. White Bread (go for whole foods instead)
  5. Butter (try olive oil instead, with moderation)
  6. Sugar (avoid adding sugar to your coffee or cereal)
  7. Sugary drinks (including supermarket juices)
  8. Processed foods (avoid that bagel and choose whole grain foods instead, which are full of fiber and reduce the risk of heart disease)

It goes without saying that starting your day on the right foot is very important. Taking in alot of water, fiber and protein at breakfast will help you reach your weight loss and Health Targets more quickly. Plan ahead and stock up on these breakfast foods so as from tomorrow morning you can take on all these good habits and start feeling more energetic and healthy.

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