The 11 Best Weight Loss Breakfasts To Add To Your Plan

January 21, 2023 Stan

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Welcome to my ultimate guide to the best weight loss breakfasts.

Breakfast is the most important meal of the day, so it’s important to start the day off on the right foot by having a selection of healthy breakfast foods! These will help you achieve (and sustain!) your weight loss goals.

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Here at Hurry The Food Up, we are experts when it comes to healthy vegetarian weight loss. We can promise you that we won’t bring you any toxic diet culture nonsense, just proven and practical tips for achieving a healthy weight.

So, what makes a breakfast good for weight loss? When we think up healthy breakfast ideas for weight loss, we focus on a few key factors: protein, fat, carbs and calories.

Protein, fat, carbs and calories: the key to the best weight loss breakfast!

We like to aim for protein levels above 15 grams of protein per serving, because protein is a crucial part of any healthy diet. It is also extra beneficial for weight loss, because it is the most filling macro. A high protein breakfast will fill you up and KEEP you full until your next meal.

When it comes to fat, we try to keep it at under 12.5g per serving, of which no more than 4g are saturated. Fat is really important and we disagree with low-fat/no-fat recipes.

Fat helps your body to absorb nutrients, so you need to eat it. However, there are healthy fats and unhealthy fats, with unsaturated being healthy and saturated/trans fats being unhealthy.

You will find mainly unsaturated fats in these recipes, a limited amount of saturated fats and absolutely no trans fats as they come from the kind of processed food that we are NOT into!

We’re not fussed about limiting carbs (that’s another weird diet fad, the idea that carbs are bad!), because they should form a large chunk of your diet, as they provide a lot of energy.

We are picky about what kind of carbs. We like to go for complex carbs, or whole grains, rather than simple carbs.

This is because complex carbs contain more fiber and take longer to digest, which means they sustain your energy levels for longer, rather than causing a sudden spike and drop in blood sugar levels.

Finally, calories. Each of these healthy breakfast recipes are under 400kcal.

We usually dedicate 450 kcal to the first meal of the day on our weekly weight loss meal plans, so these breakfasts will always fit the bill. We chose this amount because it is enough to fill you up, while leaving plenty of calories to eat 4 meals a day and maintain a calorie deficit.

Now you know what the building blocks are, enjoy checking out these breakfast recipes!

Best weight loss breakfast recipes: the list

From smoothies, to pancakes to overnight oats, there’s a morning meal for everyone right here!

Bonus: quick and refreshing

After a cool and refreshing summer drink that is healthy too? Try our pineapple and spinach smoothie with fresh mint! A great way to start the day!

Bonus: unusual and tasty

Love pancakes, but looking for something new? Try our couscous kaiserschmarrn recipe- healthy, delicious shredded pancakes! Fewer calories and more nutritional value than any normal kaiserschmarrn or pancake recipe, making it a good choice for a weight loss diet!

Protein: 16g
Calories: 321 kcal
Ready in: 5 minutes
Recipe by: HealthfulBlondie
Bonus: high protein, many variations

The most delicious thick and creamy high protein egg white oatmeal made in the microwave or on the stovetop with 6 flavor variations: banana bread, apple pie, cinnamon maple, peanut butter & jelly, strawberry banana, and blueberry almond. So many good options!

Bonus: filling and comforting

Looking for a new breakfast treat? Try our bread pudding breakfast – a healthy, high protein take on the classic dessert! Who knew your favorite pudding was also one of the best breakfast foods?

Bonus: fruity and delicious

Looking for a healthy way to start the day? Raspberry compote yogurt breakfast – 21g protein & just 303 kcal per serving! Yogurt has so many health benefits. Plus, this dish has 11 grams of fiber per portion!

Protein: 16g
Calories: 342 kcal
Ready in: 5 minutes + overnight soaking
Recipe by: LoveFromTheTable
Bonus: simple, nutritious

This simple vanilla overnight oats recipe is perfect for a nutritious breakfast on busy mornings. Stir a few simple ingredients like Greek yogurt, whole oats and chia seeds up in a mason jar in the evening, and you will have a delicious breakfast waiting for you the next morning. Sweetened with maple syrup.

Bonus: tasty treat and versatile recipe

There is no time for chit-chat when fluffy lentil pancakes are to be cooked. Just follow a few deliciously easy steps.

Protein: 46.5g
Calories: 366 kcal
Ready in: 15 minutes
Recipe by: BrokebankVegan
Bonus: plant-based, satisfying

Prepare yourself for a high-protein breakfast of huevos con chorizo made 100% plant-based. This Mexican “sausage and egg” dish is easy to throw together and is filled with spicy, meaty, and savoury flavors.

Bonus: vegan and simple

Our delicious vegan take on the trendiest cafe food of the moment, Mushrooms on Toast. It’s a great option for everything from a savory breakfast to a light dinner.

Protein: 16g
Calories: 353 kcal
Ready in: 20 minutes
Recipe by: ThroughTheFibroFog
Bonus: warming, tasty

This carrot cake porridge is a fun and flavourful breakfast idea, with so many healthy ingredients to start your day. Perfect for a cold winter’s day, it takes just 20 minutes to come together and is full of vitamin c

Chickpea Pancakes #2 – Caramelized Onion and Feta

Check out the recipe here

Protein: 23g

Calories: 441kcal

Ready in:25 minutes

Bonus: gluten-free, easy

These easy chickpea pancakes are sweet and salty, and absolutely delicious. Be warned, breakfasts will never be the same again! Try them now:

2 tsp olive oil
½ cup chickpea flour
½ cup water
1 tsp ginger powder
2 medium onion
1 tsp sugar
3.5 oz low fat feta cheese (3.5 oz = 100g)(use regular if you prefer)
2 tsp lemon juice
1 handful basil, fresh (fresh)
Salt to taste

Cut the onions into half rings.

2 medium onion
Grab a pot, set it to low heat. Sauté the onions in a tsp of olive oil, and a splash of water. After a couple of minutes add the sugar. They’ll take about 10 minutes, stirring now and then. If they get too dry add a splash of hot water while frying.

2 tsp olive oil, ½ cup water, 1 tsp sugar
Grab a bowl and add the chickpea flour, ginger powder and salt. Pour in the water while mixing the batter properly with a fork. If you have a whisk, use that.

½ cup chickpea flour, 1 tsp ginger powder, Salt to taste
Add olive oil to a pan and wipe around, set to medium heat. Pour in half the batter.
Fry for about 5 minutes. Flip, then fry for another 3 minutes. The pancake should come out crispy(ish).
Once the pancakes are ready, plate them. Spread out caramelized onion and sprinkle feta over it, add some fresh basil on top to garnish. Finish it all off with a drizzle of lemon juice.

3.5 oz low fat feta cheese, 2 tsp lemon juice, 1 handful basil, fresh
Give your loved one the warmer pancake and enjoy. 🙂

Nutrition Facts

The 11 Best Weight Loss Breakfasts To Add To Your Plan

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

Unlock members only extra high protein recipes!💪🏽

If you are very sporty, you need more protein in your diet than the average person, if you want to maintain muscle mass and general fitness while you lose weight. You’ll also need more calories as you’ll be burning.

Lucky for you we have some exclusive members only extra high protein versions of our weight loss breakfast recipes.

Try them now!😎

You lift weights, do sports and you need more calories?

These locked recipes are upgraded versions of the recipes we have available on the blog: that means all of them are between 500-700kcal and contain at least 24g+ protein, many a lot more.

To unlock them create a free account.

You’ll also get our free vegetarian 7-Day High Protein Meal Plan and our weekly veggie newsletter (from which you can unsubscribe whenever you want).

Best breakfasts for weight loss FAQs

Let me answer your weight loss breakfast related questions here! If there’s a question I haven’t answered, please drop me a comment below, and I’ll get an answer to your as soon as possible!

How many calories in a breakfast for weight loss?

Between 300 and 450 kcal is a good amount of calories in a breakfast for weight loss for the average person, though this can vary based on age, sex and lifestyle. Generally, do not go lower than 300kcal, as this will not provide you with enough calorie intake to keep you going through the morning.

What is a good breakfast to lose weight?

Overnight oats, yogurt and fresh fruit or a filling smoothie are some examples of good breakfasts to lose weight. Try to avoid simple carbs like white bread, processed cereals and unhealthy fatty foods like bacon and sausages. Stick to whole grain food, fruit and veg, healthy protein sources like eggs, greek yogurt and cottage cheese and healthy fat sources like nut butters.

What is the best breakfast for losing belly fat?

While it is impossible to target fat in specific areas of the body, some important things to consider in general weight loss breakfast recipes are how much protein they have, how many calories, and how much fat.

I recommend aiming for >15g protein, <12.5g fat and 300-400 kcal. I would also recommend ensuring at least 1 portion of fresh fruit or veg, and only complex carbs, like whole-grain toast.

I hope you have enjoyed discovering the best weight loss breakfasts. If you have any other suggestions as to the best foods for weight loss breakfasts, leave me suggestions in the comments below!

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