10 Healthy Breakfast Recipes That Will Promote Weight Loss All Month Long

Time to kick your boring healthy breakfast routine to the curb.

Healthy Breakfast

By now, you probably have that one healthy breakfast staple that gets you through the day—but who says you have to settle for the same bowl of oatmeal or egg white omelet every morning? Breakfast is the prime time to get your day off to a healthy and delicious start, so let it live up to its full potential! Check out recommendations for healthy breakfast recipes that help you lose weight—you'll be set for the whole month.

Lose Weight: Eat Breakfast

Studies show making breakfast a daily habit can help you lose weight - and keep it off.

What's for breakfast - coffee? Most mornings, we barely glance at the kitchen. Fixing breakfast takes up precious time that's in short supply. But there's ample evidence that the simple act of eating breakfast -- every day -- is a big part of losing weight, lots of weight.

"People skip breakfast thinking they're cutting calories, but by mid-morning and lunch, that person is starved," says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. "Breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure."

The Benefits of Breakfast

Eating breakfast is a daily habit for the "successful losers" who belong to The National Weight Control Registry. These people have maintained a 30-pound (or more) weight loss for at least a year, and some as long as six years.

"Most -- 78% -- reported eating breakfast every day, and almost 90% reported eating breakfast at least five days a week - which suggests that starting the day with breakfast is an important strategy to lose weight and keep it off," says James O. Hill, PhD, the Registry's co-founder and director of the Center for Human Nutrition at the University of Colorado Health Sciences Center.

Two studies in the Journal of the American Dietetic Association backed up this finding. Though they were funded by cereal companies, dietitians say they underscore the message - breakfast is important to weight loss.

A group of researchers analyzed data from a government-funded study that followed more than 2,000 young girls from ages 9 to 19. They found that regular cereal eaters had fewer weight problems than infrequent cereal eaters. Those who ate cereal occasionally had a 13% higher risk of being overweight compared to the regular cereal eaters.

Another research group analyzed government data on 4,200 adults. They found that regular breakfast eaters were more likely to exercise regularly. And women who ate breakfast regularly tended to eat fewer calories overall during the day. Those men and women who ate breakfast cereal had lower overall fat intake -- compared to those who ate other breakfast foods.

It makes sense: Eating early in the day keeps us from "starvation eating" later on. But it also jump-starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet & Fitness Center at Duke University Medical School. "When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight."

Among the people she counsels, breakfast eaters are usually those who have lost a significant amount of weight. They also exercise. "They say that before having breakfast regularly, they would eat most of their calories after 5 p.m.," Politi tells WebMD. "Now, they try to distribute calories throughout the day. It makes sense that the body wants to be fueled."

Smart Breakfast Made Simple

"Breakfast doesn't need to be elaborate," Stokes tells WebMD. "My philosophy is, the simpler the better." He keeps frozen blueberries or peaches on hand. "They're even more nutritious than fresh anyway because they are picked at peak time, and frozen immediately." Canned peaches (in natural juices, no sugar added) are also a good option.

Here are 10 simple recipes for smart breakfast full of energy that will help you lose weight

Smoked Salmon Toast

Smoked Salmon Toast

1 slice whole-wheat bread, toasted
1 1/2 Tbsp cream cheese
2 oz smoked salmon
1 thick slice red onion
1 Tbsp chives

Spread cream cheese on toast, and top with salmon, onion, and chives.

Total: 360 calories

Don't let cream cheese's bad rep discourage you. Researchers believe that the calcium found in dairy helps you burn more fat.



1 Tbsp olive oil
1 cup sliced mushrooms
2 cups spinach
1 egg
1 Tbsp Sriracha sauce

Add half the olive oil to a heated skillet, sauté mushrooms and spinach, and remove to a plate. Add remaining olive oil to the skillet. Crack egg into the pan, and cook sunny-side up. Add egg to vegetables. Drizzle with Sriracha sauce.

Total: 230 calories

You already know that spinach is a health food rock star—but it will also help cut cravings all day long.



3 oz Applegate Naturals Black Forest ham
1/2 cup raw kale, leaves torn, stems removed
2 Tbsp shredded low-fat cheddar cheese
1 whole-wheat English muffin
1 tsp olive oil

Layer ham, kale, and cheese on muffin halves. Drizzle with olive oil, and sprinkle chili powder, sea salt, and black pepper to taste. Toast muffin halves side by side in a 375°F oven for 10 minutes, or until cheese melts.

Total: 310 calories

Olive oil is packed with antioxidants and healthy fats, so this drizzle is the easiest weight loss hack you can add to your morning.



3 links Applegate Naturals chicken and sage breakfast sausage
1 cooked sweet potato, cubed
1 1/2 cup chopped kale
2 tsp olive oil
1/4 tsp crushed red pepper flakes

Heat chicken sausage. In a pan, sauté sweet potato and kale in olive oil until soft, sprinkling in red pepper flakes.

Total: 310 calories

Studies have shown that people who eat hot red pepper consume fewer calories throughout the day—definitely a good way to kick off your morning. 



1 Tbsp chocolate almond butter
2 Van's 8 Whole Grains waffles
1 cup pitted fresh cherries

Spread chocolate almond butter on waffles, and top with cherries.

Total: 350 calories

Whole grains not only help you slim down, but can ward off heart disease and type 2 diabetes, studies show. 



1 Laughing Cow Original Creamy Swiss wedge
2 slices Ezekiel 7 Sprouted Grains Cinnamon Raisin Bread, toasted
1 cup sliced mango

Spread cheese on toast, and top with mango.

Total: 310 calories

Mangos are packed full of vitamin C, vitamin A, and plenty of fiber—which will keep you full and satisfied.



1 whole egg plus 1 egg white
2 Tbsp chopped green pepper
2 Tbsp chopped red onion
1 8-inch whole-wheat tortilla
1 oz Monterey Jack cheese, shredded
2 Tbsp chunky salsa

Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa.

Total: 330 calories

Enjoy those 20 grams of protein. They'll help you maximize weight loss and maintain muscle mass.



1 Tbsp natural creamy peanut butter
1 Ezekiel 4:9 whole-grain English muffin
1 Tbsp dried chia seeds
1/2 tsp ground cinnamon
1/4 cup sliced strawberries

Spread peanut butter on sliced muffin, and top with seeds, cinnamon, and berries.

Total: 330 calories

A high-fiber breakfast like this one—it's got 12 grams!—could help you eat less through lunchtime, research shows.



1 cup part-skim ricotta cheese
1 tsp honey
1/2 cup chopped papaya
1/2 tsp flaxseeds

Stir ricotta with honey, then top with papaya and flaxseeds.

Total: 400 calories

With 29 grams of protein, this bowl will keep your stomach from rumbling all morning.



2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps
2 large egg whites, scrambled and cooked
1/4 cup arugula
3 oz lean deli ham
2 Tbsp crumbled feta
3/4 cup blueberries

Top each wrap with half the eggs, arugula, ham, and feta. Fold in half, and warm in a skillet. Serve with blueberries.

Total: 337 calories

Blueberries are packed with antioxidants that have been proven to protect against obesity in mice—likely a good sign for humans and a good addition to healthy meals.

The Breakfast Book

Winner of the Food Media Club Australia Award for 'Best Nutrition Writing'


Discover the power of breakfast! The Breakfast Book is a wake up call to the benefits of breakfast. Nearly one quarter of the adult population regularly skips breakfast – teenagers and young adults having the highest rates. Yet breakfast is vital for peak performance. It boosts nutrient intake for the entire day and helps with weight control, enhances mood and wellbeing and improves children’s behaviour and school performance. Breakfast has even been linked with longevity!


The Breakfast Book looks at the history, facts, insights, anecdotes, plans and breakfast solutions. The Breakfast Book exposes the myths such as ‘skipping breakfast will help me lose weight’ and answers the important question: what makes a good breakfast? Different breakfast options are rated for their nutritional and value contributions. It is sprinkled with celebrity case studies.


50 delicious and nutritious recipes are featured, using common ingredients and introducing less well known ones such as millet and quinoa. From toast and cereal topper ideas to recipes for DIY-buckwheat-in-a-flask, Spicy Winter Citrus Salad, Warm Barley & Cherry Pudding to Crispy Wholegrain Waffles with Poached Strawberries and Rhubarb. Meal plans for new mums, school children, busy professionals, cholesterol lowering diets (and many more) are provided as a blueprint for healthy eating.


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Here at last is a book that highlights the vital role breakfast plays in your health and weight loss.

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