Nutritionist shares 7 breakfast options for effective weight loss

There are many healthy breakfast options that help with weight loss (Picture Credit: Pexels)

Breakfast is the first meal of the day, which breaks the overnight fasting period. It is therefore considered important to consume healthy foods in the morning that are nutrient-rich and provide your body with consistent energy. It’s also best to avoid sugary foods, which cause blood sugar spikes, leading to hunger pangs and energy crashes.

While many people fall short of breakfast options, especially when they are on a diet and can’t go carb-heavy, nutritionist Amaka suggested 7 delightful choices they could easily make at home without any hassle. These can be made from simple ingredients available in kitchens. Take a look!

Protein Smoothie: She recommended a 500 ml protein smoothie with just 510 calories. Sharing the list of ingredients to blend, she wrote, “1/4 cup – 60 ml raw oats, 1/2 cup – 125 ml Greek yogurt, 30 pieces of groundnut (1 tablespoon of peanut butter), 2 tablespoons of chia seeds, and 1 finger of banana, with 1 cup of water.”

Bread and eggs: A popular breakfast option. She suggested consuming 2 slices of bread (50 g) with 2 eggs fried with 1 teaspoon of oil, adding that it can be had with Nescafe 3 in 1. She listed the calorie count as 490.

Also read: Green, ripe yellow and bananas with brown spots: Which one should you have? Find out here

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High-protein veggie omelette: Amaka suggested frying 3 eggs with 1/2 can of sardines — oil drained — and adding 1 cup (250 ml) of chopped veggies sautéed with 1 tablespoon of oil. To finish off the meal, she recommended drinking a cup of green tea. The calorie count of this meal comes to just about 460.

Cornflakes with milk and apple: The nutritionist next recommended having 70 g of cornflakes with 1 tablespoon of milk and 1 chopped apple. This makes for just 320 calories.

Boiled eggs with apple: For a no-cook option that is quick, easy, and just 382 calories, she suggested consuming 2 boiled eggs and 2 medium-sized apples (150 g) along with Nescafe 3 in 1 (21 g).

Pineapple detox: The most exciting option on the list was her pineapple detox, also great for digestion. Its ingredients include: 2 cups of pineapple, 2 handfuls of spinach leaves, 1 cup (250 ml) of coconut water, and a thumb-sized piece of ginger, peeled and chopped. Blend all together until smooth and drink.

Green detox smoothie: This one boosts digestion and cleanses the body. Its ingredients include: 2 handfuls of lettuce leaves, 1 big cucumber, 1 big apple, the juice of 1 lemon, 1 tablespoon of black pepper, 1 big piece of ginger chopped and peeled, and 1 cup (250 ml) of water. Blend all together until smooth and drink.

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FAQs on healthy breakfast options that help with weight loss:

1. What makes a breakfast good for weight loss?

A combination of high fiber, protein, and healthy fats that keeps you full longer.

2. Are oats a good weight-loss breakfast?

Yes, they’re high in fiber and help control hunger and blood sugar.

3. Can I eat eggs for weight loss?

Absolutely—eggs are rich in protein and support reduced calorie intake throughout the day.

4. Are smoothies good for weight loss?

Yes, if made with fruits, vegetables, protein sources, and no added sugar.

5. Should I avoid carbs at breakfast for weight loss?

Not necessarily—choose whole grains like oats, quinoa, or whole-wheat toast for sustained energy.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.