9 Easy Ideas for Breakfasts That Help You Lose Weight

It might surprise you to know that small changes are the best way keep your weight loss goals on track!

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Woman having an healthy delicious breakfast at home
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Wendy Jo Peterson, RDN has nine healthy ways to jump-start your day. Don’t worry—you don’t have to start all nine things at once! Instead, add two to three ideas each week.

(If you’re always in a morning rush, check out these 10 time-saving tips.)

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Beautiful juicy ripe natural organic raspberries blackberries blueberries and mint blue tablecloth dots white dish heart shape
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Eat More Fiber

Fiber helps you feel full! But most Americans fall short of the recommended 25 to 30 grams per day. To make sure you’re eating enough, kick off the day with at least 10 grams. Just add 1 cup raspberries and 1 tablespoon ground flaxseeds to this recipe for overnight oats.

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Kefir yogurt parfaits with homemade granola and fresh blueberries.
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Get a Daily Dose of Probiotics

Did you know that probiotics are linked to improved mental health and weight loss? We break down the best fermented and high-probiotic foods here, but you could also whip up this easy recipe for Grapes with Lemon-Honey Greek Yogurt.

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Slice of rustic bread with ham or bacon and fried egg
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Kick Up the Protein

Add a side of lean beef to breakfast! Shocking as this may sound, research published in the American Journal of Clinical Nutrition showed that 35 grams of protein improved feelings of fullness. Just serve this Mediterranean Omelet with a couple slices of steak.

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Lemon slice in water in a steel mug view from above
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Drink a Glass of Lemon Water

This popular trend doesn’t actually boast all the benefits the internet may claim, but lemon water does have a good dose of Vitamin C. With many Americans having low iron, a shot of Vitamin C along with your high-protein breakfast can boost iron absorption.

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Young woman adding sugar to the coffee

Skip the Sugar

Whether it’s hot tea or a cup of Joe that helps you kick-start your morning, it’s time to skip the sugar. (If you like your coffee slightly sweetened, try using less.) Here are 10 more ways to cut back on added sugars.

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Beautiful young black female sitting at dining room table eating breakfast and drinking coffee.
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Pull Up a Chair

It’s easy to find yourself rushing in the mornings, but sitting down for breakfast helps you to tune into what you’re eating. Mindful eating may lead to eating less, increase meal satisfaction and help you know when you’re full.

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Bread toasts with fried eggs and fresh vegetables on rustic wooden board over grey marble background, top view.
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Eat More Vegetables

Your 8 to 10 daily servings of fruits and vegetables should start with breakfast! Whip up a vegetable omelet, southwest hash or a spinach-packed green smoothie to see how simple it can be to bring in a couple servings of vegetables.

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Healthy eggs and avocado on toasted bread
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Get a Healthy Dose of Fat

Fats like avocados and olives are regular players in the Mediterranean diet, which boasts evidence of improved satiety. Walnuts have been shown to promote weight loss, too. For a heart-healthy dose of fats, top your oatmeal with walnuts or add avocado to your scrambled eggs

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A pretty woman walking her dog
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Move It, Move It, Move It!

It’s recommended that Americans take 10,000 steps per day. Head out the door for a quick 15-minute walk to shake up your morning routine and get your digestive system moving. (If walking is too tough, opt for yoga stretches instead.)

Wendy Jo Peterson, MS, RDN
As a registered dietitian Wendy Jo touches on the science and facts behind food, but as a gardener and world traveler she savors the classical dishes our great-grandmothers once made. When she’s not in her kitchen, you can find her and her family exploring the US in their campervan, Olaf!