15 healthy breakfast ideas for weight loss
When it comes to weight loss, breakfast can make or break your day.
A balanced breakfast leaves you feeling full, fends off cravings and sets you up for a day of healthy eating. But a bad breakfast has other plans: it messes with your blood sugar levels and leaves your body craving nutrients. For you, that could mean endless hunger pangs and the dreaded mid-morning energy slump.
Thankfully, choosing a healthy breakfast for weight loss is easy with a bit of nutrition know-how. Here’s everything you need to know to break your nightly fast the right way, including 15 healthy breakfast ideas for weight loss.
Should I skip breakfast to lose weight?
Nope! Breakfast literally means ‘breaking the fast’, the overnight fast – giving your body nutrients, energy and fuel after a long stretch of no food.
That could be at 7, 8 or 9 am. But it could be 11 am, 12 pm or even 2 pm if that suits you better. The point is, at some point, all of us break our fast. The right question is more about when to do so.
Some find that delaying their breakfast until later in the morning, or even early afternoon, can help them to feel fuller over the course of the day. Others find that skipping breakfast means they feel ravenous by 10 am and are more likely to make poor food choices.
The take home? Listen to your hunger cues and get a feel for a time that suits you best. Remember that what you eat over the whole day is more important than what time you break your fast.
What makes a healthy breakfast for weight loss?
Morning meals aren’t made equal – what you choose can make or break your healthy eating routine. Get to know these 2 key factors of a healthy breakfast so that you can make a nutritious choice day after day.Skip to the breakfast ideas
1. Rich in protein, fibre & natural fats
When it comes to a healthy breakfast for weight loss – or any meal, in fact – protein, fibre & natural fats are the power trio.
- Protein increases the levels of your appetite-reducing hormones, whilst reducing your hunger hormone levels.
- Fibre slows digestion to leave you feeling fuller for longer, and also benefits your gut health, which is crucial for weight regulation.
- Fats are the slowest-digesting macronutrient and can help to regulate your appetite.
This nourishing power trio also prevents blood sugar peaks and hunger-inducing dips. The result? Fewer hunger pangs and cravings – so make sure to include a serving of each in every breakfast.
Wondering where you’ll find them? Here’s a quick rundown:
- Nuts & seeds
- Nuts & seeds
- Nut butter
- Olive oil
2. Low in sugar & refined carbs
Easy breakfast options like toast, cereal, granola and pastries might be quick, but they’re loaded with refined carbohydrates and sugar. At the same time, they’re often stripped almost entirely of essential nutrients and fibre.
This means they’re digested rapidly by your body, causing blood sugar spikes and – you guessed it – crashes. The result? Those mid-morning hunger pangs we mentioned earlier. That’s why refined carbs are linked to overeating and weight gain. In fact, long-term studies show that diets high in refined carbs lead to increased belly fat.
So skip the refined carbs and opt for something high in protein and fibre instead. Our 15 healthy breakfast ideas for weight loss should help you get started!
15 healthy breakfast ideas for weight loss
Each of these breakfast ideas for weight loss is rich in protein, fibre and natural fats, whilst being totally free from refined carbohydrates. They’ll keep you fuller for longer, with heaps of energy to take on the day – the perfect set-up for weight loss!
Suitable for everyone
Whether you’re vegetarian, vegan or just eat everything and everything, the following 6 ideas can be adapted to suit any diet.
1. Breakfast smoothie
Looking for a breakfast you can take on the go? Smoothies could be your new go-to! They’re quick, easy and easy to decant into a flask or portable cup to sip on the way to work, uni or on the school run.
The only problem? A classic fruit smoothie is likely to be high in sugar, leaving you ravenous come 10 am. To make a smoothie that’ll take you through till lunch, focus on adding a source of protein and fat.
How to make it: Start with a liquid base, add a protein source and a small serving of fat. Finish with a handful of leafy greens and a small serving of fruit, such as berries, and blend away! Here are some easy smoothie ingredients to consider:
- Cow's milk
- Coconut milk
- Almond milk
- Hemp milk
- Soy milk
- Nuts & seeds
- Chia or flax seed
- Full fat yoghurt
- Frozen berries
- Frozen cauliflower
Or just use Purition. Made with simple, wholefood ingredients and packed with the protein, fibre and fat power trio, it’s the easiest healthy breakfast for weight loss you’ll find. Just blend with your favourite milk for a nutritious and satisfying breakfast smoothie that’ll keep you full for 4–5 hours! Grab any 7 samples for £17.80 here.
2. High-protein yoghurt bowl
Yoghurt bowls are the ultimate no-cook, minimal prep healthy breakfast! Greek yoghurt (or soy, if you’re vegan/dairy-free) is rich in protein – so with the addition of a few nutritious toppings, you can pull a healthy breakfast together in minutes.
To make your yoghurt bowl extra filling, why not mix in a sachet of Purition? It’ll keep your appetite curbed for longer than yoghurt alone, without any extra prep or hassle. Our customers report feeling full for 4–5 hours or more!
How to make it: Grab a bowl, add a serving of Greek (or soy) yoghurt, mix in your chosen Purition flavour and stir in (or sprinkle with) your choice of toppings. Berries, half of a small banana, chopped nuts, seeds or even a drizzle of nut butter make great options! For a little extra flavour, stir in a teaspoon or two of cinnamon or vanilla extract.
3. Protein porridge
While oats aren't the least healthy breakfast choice out there, they're high in carbs but lacking in protein and fat. The result? You might not feel full for as long as you'd hoped.
The solution? Add Purition or protein powder. You’ll get a more balanced macronutrient ratio of fibre, healthy fats, protein and slow-release carbohydrates. You’ll be fuelled and fuller for longer, which in turn, can help you to maintain a healthy weight.
How to make them: Cook your oats with milk on a low heat, stirring consistently for around 10 minutes. Towards the end, stir in your protein powder or Purition. Make sure to keep the heat low and stir often – too much heat could cause your oats to clump up. Add some toppings, if you’d like – berries, nuts, seeds, nut butter or coconut flakes are our go-to's!
4. Overnight protein oats
Need a weight loss breakfast you can literally grab-n-go? You’ll love overnight protein oats. Prep them the night before for an instant healthy breakfast come morning.
Just like protein porridge, overnight proats provide slow-release energy to keep you fuelled and focused and combat those pesky mid-morning hunger pangs.
How to make them: Mix your protein powder (Purition works really well for this!), oats and milk together in a bowl or jar with a lid. Once it’s well mixed, stir in any added extras (nuts, chopped berries, seeds etc), seal tightly with the lid and leave in the fridge overnight. If the mixture is a little stiff in the morning, loosen it up with a drop or two of water or milk.
5. Low-carb porridge
If you’re following a low-carb diet or prefer to avoid oats due to their high-carb content, why not try Purition instead? Mixed with a splash of hot water/milk, it makes a quick, easy and totally oat-free porridge.
Even better? High in protein, fibre & natural fats at just 2–4g net carbohydrate per 40g serving/meal, it’s super filling and perfect for weight loss. Get started with 6 samples for £15 here – all Purition customers get free support from our in-house nutritionist!
How to make it: Take 40g of Purition, add a splash of hot boiled water or milk, mix well, add your choice of toppings (we recommend chopped nuts or fresh berries) and voila!
6. Chia seed pudding
Chia seeds are a great addition to any weight loss journey. They’re high in protein and fibre and happen to be one of the best vegan/vegetarian sources of essential fatty acids.
If you’ve got hectic mornings, this chia seed protein pudding recipe is a quick, easy and weight-loss-friendly breakfast that can be prepped the night before. Just grab it and dig in with no hassle whatsoever!
How to make it: Whisk together 150ml milk/milk alternative, 30g chia seeds and half a teaspoon of vanilla extract. Add to a breakfast jar or small bowl, cover and refrigerate for a few hours or overnight. For an added dose of protein and hunger-busting nutrients, stir in a tablespoon or two of Purition, too.
7. Scrambled eggs
Scrambled eggs are the ultimate healthy convenience food. They’re rich in protein, fats and a long list of essential vitamins and minerals, but only take a few minutes to whip up.
Plus, studies show that egg-based breakfasts (when paired with a source of fibre) promote feelings of fullness and reduce food intake compared with other meals with the same calorie content.
How to make them: Melt a knob of butter in a frying pan on a medium heat. In a bowl, whisk 2 or 3 eggs per person with salt & pepper. Add the beaten eggs to the pan. Stir occasionally while they cook through for a few minutes.
Why not pair them with...
- A slice or two of bacon, black pudding or fried mushrooms
- A bed of spinach 1 or 2 slices of smoked salmon or a small fillet of hot smoked salmon
- Some grated cheddar cheese
- A dollop of sour cream (or whisk in with the eggs)
8. Simple omelette
The best thing about eggs? Their versatility. If you’re not keen on scrambled eggs or just fancy something different, a simple omelette or frittata is equally as nutritious.
This one’s pretty portable too, so makes a good option when you need to take breakfast with you to work or out and about. Just pair it with your choice of veggies for the ultimate healthy breakfast for weight loss!
How to make it: It’s prepared much in the same way as the scrambled eggs above. This time, just leave the eggs to cook through in the pan without stirring. You can either flip or fold the omelette to cook through or pop it under the grill. Why not add some grated cheddar cheese or crumbled feta cheese and serve with a side of spinach or fried veggies for a healthy fibre hit?
9. On-the-go egg cups
If you like to batch-cook your breakfast, this one is for you! Egg cups – or egg muffins, whatever you like to call them – can be cooked in big batches and kept in the fridge for a few days.
Bake a couple of batches as part of your weekly routine and you’ll always be prepped with a last-minute breakfast. Plus points? Paired with a quick salad, they double up as a great lunch option too.
How to make them: Whisk 6 large eggs with a glug of milk and 30g cheddar. Add cooked veggies for fibre, as well as optional chopped bacon. Pour the mixture into the holes of a muffin tin (this recipe should fill around 8) and top with a sprinkle of cheese. Bake at 180°c for around 15 minutes.
10. Weight loss-friendly cooked breakfast
Nothing beats a classic cooked English breakfast – and, contrary to what you might think – there’s no need to miss out if you’re trying to lose weight.
By ditching high-carb and processed options like hash browns, you can enjoy a high protein, high-fibre, healthy fry-up that’ll keep you full for hours. This one makes a great option for a weekend brunch!
How to make it: Whip up your choice of eggs, bacon, sausage, mushrooms and black pudding as you normally would. Leave out the toast, hash browns and any other high-carb items, but add in some sliced avocado, roasted tomatoes and wilted spinach if you’d like.
11. Avocado bacon boats
Avoiding avocados because they’re high in fat? There’s no need to. Healthy fats stabilise your blood sugar, keep you fuller longer, reduce snacking and, in turn, naturally help you to reduce your overall caloric intake. They’re a great addition to your weight loss journey!
These avocado boats are a great way to add them to your routine. Loaded with eggs and bacon, they’re packed with protein, fibre and fats for an ultra-filling breakfast recipe!
How to make them: Cut an avocado in half and remove the pit. Crack an egg in each half and bung in the oven for 10–15 minutes. While they’re cooking, fry up a couple of slices of bacon. Remove the avocado boats from the oven and load them up with the bacon and optional chives.
12. Breakfast stack
Love a bacon or sausage bap? Try this hot breakfast stack for all the flavour, minus the refined carbs. It’s loaded with nutrients and will keep you fuller for far longer than a stodgy sandwich.
Plus, this high-protein breakfast can be adapted to suit your tastes and whatever you have in the fridge. No bacon? Just double up on sausage instead. Prefer a fried egg? Go for it!
How to make it: Brush a Portobello mushroom cap and half a beef tomato with a little olive oil, season with salt and pepper and grill for 5 minutes or so. Top the mushroom with a layer of cooked crispy bacon and sliced sausages (fry, oven cook or grill them – your choice!), add the tomato and finish with a poached egg on top.
13. Scrambled tofu
Tofu is one of the highest-protein vegan foods available, with the added benefit of being rich in calcium and iron. Scrambled tofu is a great alternative to scrambled eggs and is guaranteed to satisfy your hunger for hours.
Pair it with your choice of fried veggies and some sliced avocado for a protein, fibre & healthy fat-filled breakfast in under 10 minutes!
How to make it: For 1 person, break around 100–150g of firm tofu into rough bite-sized chunks. Heat some coconut oil in a non-stick pan and add the tofu, along with 1 tbsp nutritional yeast and ½ tsp turmeric. Cook and gently stir for 5 minutes. Add 2 tbsp plant-based milk and cook for another 5 minutes, stirring occasionally. If you’d like it a little creamier, feel free to add more milk. Season to taste and serve.
14. Avocado on tofu toast
Avo on toast is a classic breakfast, but refined and starchy toast isn’t the best choice for weight loss. Instead, why not load your avo onto some tofu ‘toast’? It tastes just as good and is chock full of protein, fibre and healthy fats to keep you full all morning long.
How to make it: Slice a block of drained and pressed firm tofu (allow around 100–150g per person) into thin 1-inch toast-shaped slices. Brush them with a little olive oil, season with salt and pepper and bake at 180°c for around 30 minutes or until crispy, turning halfway. Top the slices with mashed and seasoned avocado (try salt, pepper and a little chilli powder), drizzle with lemon juice and dig in. Alternatively, just slice the avocado and load it on top.
15. Vegan cooked breakfast
A vegan fry-up that’s suitable for weight loss? You heard right! While this breakfast will take a little longer to make than the others, it makes a great weekend brunch when you fancy something special.
Plus, by using tofu and plenty of non-starchy veggies, it’s ultra-filling and is sure to set you up for a healthy day of eating for weight loss.
How to make it: First, make the tofu bacon using this recipe. Cut a large tomato or two in half and drizzle (cut-side-up) with olive oil and season with salt and pepper, before grilling for 10 minutes. Fry some mushrooms in olive oil for around 5 minutes, add a handful of spinach, cook until wilted and season with salt and pepper. If you’d like to add tofu scramble, use our recipe above. Lastly, pop half an avocado in a bowl, mash with a fork and stir in a squeeze of lime, some chilli flakes, as well as salt and pepper. Plate up and sprinkle with (optional) roasted mixed seeds for an extra pop of protein.
Extra tips for a healthy weight loss breakfast
1. Re-consider 'healthy' breakfasts
Wholemeal toast, plain oats, Weetabix – there are so many supposedly 'healthy' breakfasts that, in reality, lack in the nutrients that your body needs.
|Table header 0||Porridge (40g)||2 Weetabix (37.5g)||2 slices wholemeal toast (40g)||1 scrambled egg (40g)||Purition (40g)|
|Speed||5 mins||1 min||2 min||5 mins+||1 min|
Without the addition of milk, cereals like Weetabix have lots of carbs, but are otherwise not very balanced or nutritious. With milk, they're slightly more balanced, but still unlikely to fill you up for long.
Porridge, by virtue of being a minimally processed whole food (like Purition), will digest more slowly and keep you fuller for longer than processed cereals like Weetabix or Special K. While it's still a better option than cereal, it's carb heavy but protein poor. Stirring in Purition or protein powder makes for a more balanced breakfast.
When it comes to toast, even the healthiest type of bread (wholemeal) isn't a very nutritious or balanced breakfast option. Adding eggs makes for a more nutritious breakfast, but 1 egg (50g), is unlikely to fill you up for very long.
In comparison, 40g of Purition (or our other healthy breakfast ideas above) will keep you going for hours. Double the fibre, quadruple the protein, 80% less carbohydrate and healthy balance of essential fats to keep you full for hours!
2. Keep an eye on your breakfast drinks
It’s not just about what you eat at breakfast – what you drink counts too.
1 teaspoon of sugar contains 4g of sugar. With 68% of Brits drinking 3–6+ cups of tea per day, sugar-sweetened tea & coffee alone could easily rack up to 24g.
UK health guidelines state that we shouldn’t consume more than 30g of added sugar per day. But that's a maximum, not a goal – as a general rule, the less sugar you eat, the better your health and the easier it is to maintain a healthy weight.
So if you can, skip the sugar in your morning cuppa. Why not slowly reduce the amount of sugar on the spoon over a course of a few weeks? Remember that fruit juices are very high in sugar, too. It’s best to swap these out for a glass of water or keep the serving size small if you can.
If you’re looking for a low-sugar hot drink alternative, try Super Lattes! Five naturally sweet flavours made with whole food ingredients, with only 0.7g sugar per drink.
3. Prep your breakfast the night before
End up grabbing a pastry en route to work? Plan to eat a healthy breakfast, but only have time for toast? We’ve all been there, but doing this regularly will take you further away from your weight loss goal.
If this sounds familiar, choose healthy breakfasts that can be prepped the night before. Some good options are:
- Purition – try it as a shake, yoghurt bowl or instant porridge
- Overnight protein oats
- Chia seed pudding
- Egg cups/muffins
4. Just use Purition
If you struggle to find a breakfast that leaves you feeling full, tastes good and doesn’t take up too much of your time, you’ll love Purition.
Purition is a whole food blend of seeds, nuts and premium quality protein that you can make into a shake, yoghurt bowl or instant porridge in seconds.
Our whole food ingredients are broken down more slowly than processed refined foods, keeping you fuller for longer. So long, in fact, that you’re unlikely to want to snack between meals!
- Shake: Blend with 250ml of your favourite milk
- Yoghurt bowl: Mix into 125g yoghurt
- Instant porridge: Add 50ml hot milk or water and stir
All Purition customers get free nutrition help and support from our in-house nutritionists, who are always just a call, chat or email away. Get started today by choosing any 7 samples for £16.80.
How to use Purition for weight loss
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Reasons & fixes
Healthy eating: Form the foundation
Tips for a healthy lunch
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