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The Verdict on the Best Weight Loss Foods To Eat for Breakfast

These are the best foods to eat in the morning if you're trying to stick to your weight loss goals.
FACT CHECKED BY Kiersten Hickman

We know that selecting the best breakfast foods for weight loss can be, well, overwhelming, to say the least.

Do you eat carbs for breakfast or do you avoid them at all costs? Is it better to have healthy fats in the morning or should you stick with low-fat foods? These are the questions we are inundated with when trying to find the best breakfast foods that will help our weight loss goals, and it can be frustrating to feel like we don't have the answers!

To get to the bottom of this, we asked Courtney D'Angelo, MS, RD author at Fit Healthy Momma, and Trista Best MPH, RD, LD at Balance One Supplements, to give us the final verdict on the best weight loss foods to eat for breakfast.

Read to learn what they chose, and for more healthy eating tips, check out The 7 Healthiest Foods to Eat Right Now.




Fiber is a key ingredient in starting your morning off right, so you can't really discuss healthy breakfast food without first talking about oatmeal.

"Oatmeal is jam-packed with soluble and insoluble fiber, which helps you feel full for longer periods of time and plays a major role in digestive health by keeping the digestive tract flowing and your system clean," says D'Angelo.

Although oatmeal is one of the healthiest breakfast options out there, some people are still afraid of eating carbohydrates when they're trying to lose weight. But Best reminds us that not all carbs should be feared!

"It is commonly assumed that carbohydrates prevent weight loss, but a high-quality, whole-grain carb like oatmeal is a great addition to a diet for weight loss, especially as the first meal of the day," says Best/

Best does, however, recommend staying away from mixing your oatmeal with butter, full-fat milk, refined sugar, or other calorie-dense toppings if you're wanting to stick to your weight loss goals.

RELATED: This Dietitian Says There's One Breakfast That Can Improve Your Gut Health




Eggs are an excellent breakfast for weight loss because they are high in protein, but low in calories.

"Protein is another important macronutrient to get in first thing in the morning that will keep you full and satisfied, which may help you avoid tricky breakfast baked goods or high-fat breakfast meats," says Best.

One study published in Hormone Research and Paediatrics found that after a 3-month trial, 156 obese adolescents ate fewer calories at lunchtime after consuming a high-protein egg breakfast in the morning, resulting in weight loss at the end of the trial. The study logged that the participants could have experienced increased satiety and decreased appetite hormones resulting in their success.

D'Angelo says that "along with high levels of protein, egg yolks contain other healthy nutrients like calcium and antioxidants, which can aid in weight loss by improving the digestive system."

Here are Ways Eating Eggs Can Help You Lose Weight.



yogurt bowl

Yogurt is a great breakfast staple when you're on the journey of losing weight, but it's important to be careful with the type of yogurt you choose and what you add to it.

"Yogurt is usually full of protein and can take longer to digest than simple carbohydrates, but just make sure you choose one with little to no added sugar, like a Greek or Icelandic yogurt," says D'Angelo.

Best agrees, saying "a morning yogurt parfait made with whole-grain granola, natural sweetener, and fresh fruit will give you protein, healthy fats, and antioxidants, keeping you fuller longer and preventing overeating or a sugar crash later on."

Here are The 20 Best and Worst Greek Yogurts, According to Dietitians.


Fresh Vegetables

woman eating raw spinach on fork
Shutterstock / SpeedKingz

It can be difficult to incorporate fresh veggies into your breakfast, especially when you're already eating oatmeal, eggs, or yogurt. But Best argues that adding vegetables to your morning routine can help your weight loss efforts.

"Vegetables are low in calories but high in important nutrients that can help you lose weight like B vitamins, fiber, and other fat-soluble vitamins," says Best.

Not only that, but vegetables can also provide nutrients while keeping you satisfied for longer periods of time.

"We get a feeling of satiety when our stomach's stretch receptors are activated and signal to our brain that we are full, which means that a meal high in nutrient-dense, low-calorie foods like vegetables will help us to feel full without as many calories being consumed," says Best.

To incorporate more veggies into your breakfast, try making an omelet and adding in spinach, mushrooms, or bell peppers.


Almond butter

almond butter jar

D'Angelo loves using almond butter in her breakfast because of the nutrients it contains.

"Almond butter is high in fiber, protein, antioxidants, and the good fats (monounsaturated fats)," says D'Angelo. "Nuts, in general, are great for weight loss as studies show that people who eat nuts feel fuller longer than those who don't."

She recommends adding almond butter to oatmeal, toast, bagels, or a breakfast smoothie.


Protein smoothie


D'Angelo also believes that smoothies can be great breakfast choices to help you lose weight.

"With a protein powder smoothie, you're getting a lot of protein and fewer calories," says D'Angelo. "Try mixing in your favorite powder with healthy fruits for fiber, protein, and antioxidants to help keep you full throughout the morning."

You can even start by blending up one of these 22 High Protein Smoothie Recipes from Diet and Fitness Experts. Then, be sure to read these next for more tips:

Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha