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1 year ago
31 Healthy Breakfast Recipes That Will Promote Weight Loss All Month Long

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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! Click through these slides to check out recommendations for healthy breakfast recipes that help you lose weight—you'll be set for the whole month.

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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.

(For even more great healthy-eating ideas that will help you lose weight, check out The Women's Health Diet.)

3/32 ,
Eggs 'n' Greens

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.

Learn how to cook an egg over-easy perfectly every time:

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Savory English Muffin

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.

RELATED: 5 Foods with More Protein Than an Egg

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Home Fries with Sausage

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. 

6/32 ,
Chocolate Cherry Waffles

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. 

7/32 ,
Sweet-Treat Toast

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.

RELATED: 15 Healthy High-Fiber Foods That Make You Feel Full and Satisfied

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Scrambled Eggsadilla

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.

9/32 ,
Berry English Muffin

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.

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Ricotta Swirl

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.

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Greens, Eggs, and Ham Quesadillas

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.

RELATED: '7 Foods I Prep Each Week to Make Sure I Eat as Healthy as Possible'

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Egg Muffin with Cottage Cheese and Fruit

1 whole-wheat English muffin
1 hard-boiled egg, sliced
1 cup nonfat cottage cheese
1/2 medium grapefruit

Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese with grapefruit wedges on top.

Total: 357 calories

Grapefruit's reputation as a diet superfruit is backed by science: In a study, those who ate half a grapefruit with each meal lost more weight than those who didn't eat it.

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Tofu Scramble

1 tsp olive oil
4 oz soft tofu, crumbled
1/2 large red bell pepper, chopped
2/3 cup chopped baby Portobello mushrooms
1 cup chopped spinach
1 Arnold Sandwich Thins 100% Whole Wheat
1 oz part-skim mozzarella
1/2 tsp oregano

Heat oil in a sauté pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring often. Serve on sandwich thin, and top with cheese and oregano.

Total: 328 calories

Happy news, vegetarians: Soy foods are as good as other proteins for helping you drop pounds on a low-calorie diet, a study found.

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Muesli with Cherries

1/3 cup steel-cut oats
1/2 cup unsweetened almond milk
1 tsp ground cloves
2 tsp honey
2 Tbsp chopped dried tart cherries

Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.

Total: 336 calories

Pigments in tart cherries may help reduce body weight and body fat, according to an animal study conducted by researchers from the University of Michigan Health System.

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Tomato, Artichoke, and Feta Frittata

1 egg
1 egg white
Cooking spray
1/4 cup chopped tomato
1/2 cup canned artichoke hearts, drained and chopped
1 tsp chopped shallot
3 Tbsp crumbled feta cheese
1 slice whole-grain bread, toasted

Whisk together egg and egg white. In a skillet misted with cooking spray, cook tomato, artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Serve with toast.

Total: 286 calories

Eating whole grains may decrease inflammation, which is associated with decreased belly flab.

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Oatmeal with Pecans and Berries

1 packet Original Quaker Instant Oatmeal
1 cup skim milk
2 Tbsp chopped pecans
1/2 cup raspberries
1/2 cup blueberries

Use milk to prepare oatmeal according to package directions, and mix in pecans, raspberries, and blueberries.

Total: 351 calories

The soluble fiber in oatmeal will keep you full well past the time you usually start thinking about lunch.

17/32 ,
Egg and Lox on an English Muffin

3 egg whites
1 whole egg
2 oz lox and
1/4 cup chopped onion
1 whole-wheat English muffin
1 cup blackberries

Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with berries on the side.

Total: 389 calories

The protein in the eggs can help build muscle, plus eggs contain vitamin B12, which is vital for breaking down fat. In one study, people who had two eggs at breakfast ate 164 fewer calories at lunch.

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Pistachio Rice Pudding

1/2 cup uncooked instant brown rice
3/4 cup nonfat milk
15 pistachios
1 tsp brown sugar
1/2 tsp cinnamon

Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon.

Total: 302 calories

In a study published in the Journal of the American College of Nutrition, dieters who snacked on pistachios daily recorded a lower BMI after 12 weeks than those who munched on pretzels.

19/32 ,
Yogurt and Grapefruit Parfait

8 oz Fage Total 0% yogurt
1 Tbsp wheat germ
1/2 tsp honey
1 tsp ground flaxseed
1 medium grapefruit

Mix together wheat germ and ground flax seed, and use as base. Alternate layers of grapefruit and yogurt. Top with honey and wheat germ.

Total: 252 calories

Pro-tip: Keep the thin skin between segments intact! Most of grapefruit's three grams of fiber is found in those walls. 

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Pancakes with Almond Butter and Berries

2 whole-wheat pancakes
1 Tbsp almond butter
1/4 cup each blackberries, blueberries, and raspberries

Heat the pancake in a toaster or toaster oven, then top with almond butter and berries.

Total: 333 calories

Eating almonds or almond butter at breakfast keeps your blood sugar steadier, according to a study in Nutrition & Metabolism—meaning you may be less likely to jones for a sugary fix midmorning.

21/32 ,
Barley with Walnuts and Maple Syrup

3/4 cup barley, cooked
1/2 cup nonfat milk
10 walnut halves
1/2 Tbsp maple syrup

Total: 345 calories

One study found that barley subbed into hot cereal and snack mixes is better than whole-wheat flakes when it comes to reducing hunger. 

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Tropical Yogurt with Cinnamon Toast

6 oz Fage Total 0% Greek Yogurt
1/4 tsp coconut extract
6 pieces dried mango
2 slices cinnamon-raisin bread

Mix coconut extract into yogurt, and sprinkle chopped mango on top. Enjoy cinnamon-raisin bread toasted.

Total: 394 calories

Polyphenols in mango may activate proteins in the body that regulate metabolism and help reduce body fat.

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Ricotta-Blueberry Crepes

1/2 cup whole-wheat flour
2 egg whites
2 tsp canola oil
1/2 cup low-fat buttermilk
1/4 tsp salt
1 Tbsp part-skim ricotta
1/4 cup blueberries
1 tsp slivered almonds
1 tsp ground allspice

Mix first five ingredients. Add half the batter to a skillet over medium-high heat, and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill with ricotta and berries, roll up, and top with almonds and allspice.

Total: 427 calories

Between those egg whites and almonds, you're packing away enough protein to maximize weight loss all day.

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Orange-Pomegranate Ricotta Toast

1/4 cup low-fat ricotta cheese
2 tsp honey
1 slice whole-wheat toast
1 navel orange
1 Tbsp pomegranate seeds
3/4 tsp nutmeg

Mix low-fat ricotta with honey, and spread on whole-wheat toast. Top with remaining ingredients.

Total: 291 calories

Pomegranate may increase fat burn and weight loss by activating proteins that control fat and metabolism, research shows.

25/32 ,
Savory Breakfast Burrito

2 egg whites
2 whole-wheat tortillas
1/4 cup fat-free cheese
1/4 cup rinsed canned beans (such as pinto beans or black beans)
Salsa (to taste)

Scramble the egg whites to desired degree of doneness, then load onto tortillas along with cheese and beans. Roll up, microwave for 30 seconds, and top with salsa.

Total: 282 calories

This low-calorie breakfast burrito alternative will fill you up, thanks to those whole-wheat tortillas. 

26/32 ,
Sunrise Sandwich with Turkey, Cheddar, and Guacamole

1 egg
Salt and black pepper, to taste
2 oz low-sodium smoked turkey breast
1 slice American, Cheddar, or pepper Jack cheese
1 thick slice tomato
1 whole-wheat English muffin, split and toasted
1 Tbsp guacamole or Wholly Guacamole

Fry egg over medium heat to desired doneness. Heat turkey topped with cheese in microwave for 30 to 45 seconds. Then, stack tomato, turkey, egg, and guacamole on a split English muffin, and crown the sandwich.

Total: 360 calories

This fast-food breakfast alternative is packed full of healthy ingredients that will keep you full—and your heart healthy, thanks to that guacamole.  

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Berry Breakfast Smoothie

1 banana, cut into chunks
1/2 cup nonfat milk
1/4 cup frozen unsweetened blueberries
1/4 cup frozen unsweetened strawberries
1 tsp peanut butter
1/2 tsp honey

In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and honey. Process about 1 minute, or until the consistency of a thick milkshake.

Total: 225 calories

Adding a banana to your morning could make you look and feel instantly slimmer. Its potassium helps with short-term shrinkage, says Lauren Slayton, R.D., founder of Foodtrainers in New York City.

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Egg-White Frittata with Feta, Spinach, and Mushrooms

2 egg whites
1 egg
1/2 cup chopped fresh spinach
1/2 cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice
6 oz water or seltzer

Whisk together the egg and egg whites. In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro. Serve with toast and pomegranate juice mixed with water or seltzer.

Total: 362 calories

Pomegranates have natural sugars to satisfy your sweet tooth and are packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system.

29/32 ,
Peanut Butter-Strawberry Wrap

1 whole-wheat tortilla (8")
2 Tbsp natural unsalted crunchy peanut butter
1/2 cup sliced strawberries
1 cup 1 percent milk

Spread tortilla with peanut butter, and roll up. Cut diagonally. Serve with milk.

Total: 434 calories

Don't count on getting munchies: Adding peanut butter to your breakfast can help control cravings for up to 12 hours afterward, according to a study published recently in the British Journal of Nutrition.

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