10 Weight-Loss Breakfast Recipes That'll Kick-Start Your Morning

For those looking to lose weight, hitting your goals starts in the kitchen. And research suggests that not skipping breakfast (and making it the biggest meal of the day) is associated with a lower BMI. But the most important thing is that your morning meal be satisfying, says Frances Largeman-Roth, R.D.N., author of Eating in Color. These recipes do just that, all while including fiber (at least 5 grams), protein, and healthy fats. Dig in!

Say hello to the weight-loss breakfast of champions. Eggs provide protein and essential nutrients, sure, but the real star here is the avocado. Not only is it filled with vitamins, but it also has omega-3 fatty acids that have been shown to help suppress appetite, since mono- and poly-unsaturated fats (AKA the good fats) promote satiety. They also help boost your metabolism, and the oleic acid found in the green fruit is a type of omega-9 fatty acid — meaning it may reduce hunger and decrease the number of calories you take in at your next meal. Another incentive to dig in: the American Heart Association says eating an avocado a day may keep the bad cholesterol away.

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For an easy, gluten- and grain-free breakfast recipe, look no further than this bread from Keri Glassman, M.S., R.D., founder of The Nutrition School. It's packed with important nutrients, including omega-3s and protein, and researchers from the University of Missouri-Columbia found that women who consumed a protein-rich breakfast reported greater appetite control throughout the day.

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Rolled oats are used in this popular weight loss breakfast recipe, an ingredient that's high in fiber and can help lower blood pressure and the risk of type 2 diabetes, Largeman-Roth says. They also contain resistant starch, a type of carbohydrate that helps you feel full longer, she adds. They pull double-duty with the flaxseeds that are tucked in there, another ingredient that's packed with omega-3s and fiber to help you get to lunchtime without feeling hangry.

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“Matcha is made from ground green tea leaves, and [it] provides an antioxidant kick as well as a small boost to your metabolism,” Largeman-Roth says. The mango and kiwi contain fiber, while the chia seeds have anti-inflammatory alpha-linolenic acid (ALA) fatty acids, which are also a good source of protein, she adds.

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Not only can this dessert-like breakfast be enjoyed on-the-go, but it can also help with your weight loss goals, says Bonnie Taub-Dix, R.D.N., author of Read It Before You Eat It: Taking You From Label to Table. Along with the fiber-rich fruit and protein-packed almond butter, the almond milk can also help take off the pounds, as a study published in the Journal of Geriatric Cardiology found that plant-based foods can help treat and prevent obesity.

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“Some people love the tangy taste of Greek yogurt, but if you prefer it a little sweeter, peanut butter could be [your solution],” Glassman says. After all, consuming yogurt has been linked to having a lower BMI, less body fat, and a smaller waistline. What's more: this breakfast can be made in seconds, or you could use the recipes as a protein-rich dip for apple slices or celery sticks, Glassman says.

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“It's another brilliant use for zoodles, as this is a way to get veggies in for breakfast,” Glassman says. While the zucchini noodles provide filling fiber, the organic eggs offer protein — which research shows can increase the secretion of satiety hormones — and the avocado brings in the healthy fat for a well-balanced power breakfast that Glassman says will keep you energized.

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These oil- and butter-free muffins only have 238 calories, and they're filled with 5 grams of fiber thanks to the whole wheat flour, wheat germ, seeds, and pumpkin, Largeman-Roth says. That's good news, as a study from Georgia State University found that consuming fiber can promote the growth of “good” bacteria in the colon, which could help prevent obesity, metabolic syndrome, and excess abdominal fat that greatly increases your chance of heart disease, stroke, and diabetes. “Pair this muffin with a hard-boiled egg and a piece of fruit for a well-rounded and satisfying breakfast," Largeman-Roth says.

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Just one-half of an avocado contains 5 grams of fiber, so it's a no-brainer that it belongs in this weight-loss smoothie recipe. The drink also clocks in a mere 115 calories per serving, so Largeman-Roth says it can be paired with a protein-rich mini-frittata or almond butter toast.

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“Oatmeal is hard to beat from a nutrition standpoint,” Glassman says. “It’s got fiber to keep you full, and as a complex carb, it prompts your brain to produce serotonin — a feel-good chemical that helps you deal with stress [that in turn helps prevent emotional eating].” Plus, a study published in the journal Nutrition Reviews concluded that the beta-glucans, a type of heart-healthy soluble fiber, found in oatmeal helps regulate appetite. Win-win!

Get the recipe at Nutritious Life.