The best breakfast for weight loss is a breakfast that is high in protein, fibre and low in calories. Although a bad breakfast option for weight loss is a breakfast that’s high in refined carbs doesn’t include much protein and high in fat.
Is Eating Breakfast Important For Losing Weight?
In short, the answer is no. Because you can quite easily do an intermittent fasting protocol. like the lean gains 16:8 method of fasting.
This is where you fast (don’t eat for 16 hours and then you eat for 8 hours) Most people fast from 8-9 pm to 12- 1 pm the next day.
This means that you skip breakfast.
And as long as you’re in a calorie deficit. Which means eating fewer calories than you burn. Then it doesn’t matter if you do intermittent fasting or not. You’ll lose weight regardless.
From My Experience. The Majority Of People Prefer Eating Breakfast & Find Intermittent Fasting Uncomfortable.
I’ve also found that eating a good breakfast can help stave off hunger and help with weight loss. I’ve experienced this myself and when speaking to others.
So Here Are 5 Breakfast’s That Will Get Your Day Off To A Good Start.
1. Protein Oats ( Proats) With Greek Yoghurt And Blueberries.
Oats are a great source of fiber and complex carbohydrates. They’re delicious and will keep you full for hours. If you add some berries and protein powder you’ll increase the quality of this meal.
Because berries are very low in calories yet also high in fibre and volume. And protein is the most satiating and thermogenic macronutrient you can eat.
So with this meal, you get a good amount of protein and fibre and a decent helping.
Here’s the recipe I like to use to make my proats:
Ingredients:
40 grams of oats.
30 grams of chocolate protein powder.
1 Banana or berries.
Method:
1. Weigh out 40 grams of oats on the scales.
2. Mix with 30 grams of protein powder.
3. Add water to create a smooth consistency.
4. Put it in the microwave until it firms up to a smooth texture.
5. Break up a banana or add 50-100 grams of berries.
6. Enjoy.
Macros = carbs = 53 grams , protein = 30 grams, fats = 3 grams.Total calories = 365.
2. Protein Pancakes Recipe Serves 2 People
Protein pancakes are a delicious way to start your day. The recipe I use is full of protein, fibre and flavour.
Here’s the recipe I use for my protein pancakes.
Ingredients:
50 grams of oats.
1 banana.
2 eggs or 3-4 egg whites if you’re on lower calories.
1tbsp of smooth peanut butter.
50 grams of 0% fat greek yoghurt.
30 grams of vanilla or chocolate whey protein.
Method:
1. Blend the oats, protein, banana, eggs, yoghurt and peanut butter in a blender. Until you get a smooth consistency.
2. Use some low-fat cooking spray on a pan. And add the pancake mixture to the pan. And cook until the pancakes take shape on one side, then flip them over to the opposing side.
3. Do this with all your mixture and you’ll have a stack of pancakes for you and a friend.
4. Enjoy.
This recipe serves 2 people.
Macros per person = Protein = 25 grams, Carbs = 33 grams, Fat = 10 grams, Calories = 322.
3. 2-3 Egg Omelette With Peppers & Onion
This is a great savoury option that will keep you full for hours.
Here’s the recipe:
Ingredients:
2-3 whole eggs or 3-5 egg whites.
Half a red pepper.
Half an onion.
Method:
1. Mix your eggs together in a bowl and add some salt, pepper and a drop of water.
2. Cut your pepper and onion into small slices.
3. Get out a pan and heat it up on the hob and add low-calorie cooking spray.
4. Add your eggs to the pan and wait until the omelette starts to take shape.
5. Once it begins to take shape add the veggies to the omelette.
6. Cook until the whole omelette is no longer a liquidy consistency.
7. Fold the omelette over and enjoy with some ketchup or hot sauce.
This recipe serves one person.
Macros = Protein = 19 grams, Carbs = 9 grams, Fat = 12 grams, Calories = 225.
4. 0% Fat Greek Yoghurt With Vanilla Protein % Blueberries Or Strawberries
This is a delicious recipe that tastes just like a healthy dessert.
Here’s how I prepare it.
Ingredients:
30 grams of vanilla protein powder.
250 grams of 0% fat greek yoghurt.
50 grams of blueberries.
1. Mix the protein with the yoghurt.
2. Add the blueberries.
3. Enjoy.
This recipe serves 1 person.
Macros = Protein = 39 grams, Carbs = 34 grams, Fat = 3 grams, Calories = 316.
5. Chocolate Overnight Proats
This is a great recipe especially if you’re pressed for time in the morning. You can just reach for your overnight oats from out of the fridge and you’ll be ready to go.
Ingredients:
45 grams of rolled cut oats.
125 ml of semi-skimmed milk.
15 grams of smooth peanut butter.
5 grams of maple syrup.
30 grams of chocolate protein powder.
Method:
1. Add the oats in a small bowl.
2. Mix the protein and the milk in a shaker.
3. Add the protein mix to the oats.
4. Then add the peanut butter and maple syrup. Put the oats in the fridge overnight
5. chop some fresh strawberries up and leave them in the fridge.
6. Get the oats out of the fridge and add in the strawberries in the morning.
7. Enjoy.
This recipe serves 1 person.
Macros = Protein = 38 grams, carbs = 45 grams, Fat = 15 grams, Calories = 464.
The Bottom Line On The Best Breakfast For Weight Loss
- Breakfast isn’t a necessity for losing weight. Although it can help you stave off hunger in the morning and give you a good start to the rest of your day.
- The 3 requirements for a good breakfast are that it must be high in protein, fibre and volume.
- Try out these recipes. And You’ll find that you’re full for hours.
As far as weight loss is concerned. You must be in a calorie deficit if you want to lose weight. The good news is that. I’ve got a free guide that shows you exactly how to set up your calories for fat loss.
Click below to download my free guide.
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