Breakfast Ideas For Weight Loss & Training
Weight loss starts with a nutritious &healthy breakfast
Breakfast is the meal that sets you up for the day so it’s worth spending a bit of time thinking about what you are going to eat and why. Below are some quick and easy breakfast ideas for weight loss that also help you train. It really helps if you start your day by getting a decent amount of protein, fibre and at least 1 of your 5 a day. These breakfast suggestions support that aim and are pretty quick to make.
Yogurt Based Breakfasts
These can be prepared the night before and taken to work if you’re short of time. I always recommend Fage Greek yogurt because it’s high in protein and contains natural cultures that promote good gut health. There are other options though including SKYR yogurts and dairy free yogurts if these work better for you. The fruit that you choose to add to the yogurt will add to the nutritional profile of your breakfast. Choose whatever fruit (or nuts) you have available, pineapple, kiwi, raspberry all have different nutritional profiles. Try different things and see what works for you.
Fage Total Greek Yogurt (A good source of Protein, Vitamin B12, Vitamin B6, Live Active Yoghurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei))
Add a serving of fruit or nuts for example
- 1 banana (Carbs, Fibre, Vitamin B6, Vitamin C, Potassium, Manganese, Magnesium)
- Blueberries (Vitamin K)
- Strawberries (Vitamin C*, Folate, Manganese, Fibre)
- Pomegranate (Carbs, Vitamin K, Vitamin C, Folate, Fibre)
- Walnuts/almonds (Omega 3 , Vitamin B6, Folate, Thiamin, phosphorus magnesium / Vitamin E, Manganese, magnesium, copper, protein)
Total calories Between 300 – 400
Cereal based Breakfasts
Most breakfast cereals should be avoided, particularly processed and sugary cereals. If you do prefer cereal for breakfast then aim for Shredded Wheat, Bran or Weetabix. Don’t be fooled by granola, it’s often very high in sugar.
Bran flakes with unsweetened Almond Milk (vitamin A, Vitamin D, Iron, Vitamin B12, Riboflavin, Vitamin B6 , Niacin, Thiamin, Vitamin E, manganese, magnesium, zinc)
You can top this with fruit or nuts to increase the nutrients and protein it provides.
Porridge Oats (Made with full fat milk) (Carbs, Protein, Manganese, Thiamin, Phosphorus, Magnesium, Fibre, Vitamin B12, Vitamin D, Riboflavin) With a serving of one of the following
- Blueberries (Vitamin K)
- 1 spoon desiccated coconut (Fat, Manganese, Selenium)
- 1 spoon Sliced Almonds (Vitamin E, Manganese) and Honey (Carb, Sugar)
- Grated Nutmeg & Cinnamon (Manganese)
Calories 300-400 (use skimmed or semi skimmed milk or even unsweetened almond milk and top with cinnamon and nutmeg if calories are a big concern) Again, use your imagination when it comes to healthy toppings.
Egg Based Breakfasts
Eggs are a fantastic source of protein and are relatively quick and easy to prepare. They are also cheap if you’re on a budget. Eating healthy doesn’t have to cost a fortune.
2 poached eggs (a great source of Protein, Selenium, B12, Riboflavin, Phosphorus, Omega 3 & 6, Folate) If poaching eggs is not your thing then Boiled eggs can work well, particularly with a good quality bread or asparagus spears.
Serve with any of the following:
• 1 slice of buttered seeded toast/ sourdough / etc (Vitamin A, Carbs, Protein, Fibre)
• Steamed broccoli (Vitamin C, Vitamin K, Folate)
• Asparagus (Vitamin K, Folate, Vitamin A, Vitamin C)
• Spinach (Vitamin A*, Vitamin K*, Protein, Folate, Riboflavin, Manganese, Iron)
• Green Beans (Vitamin C, Vitamin K, Folate, Manganese)
These are just suggestions, tomatoes, avocado, mushrooms all work well, have fun experimenting.
Total calories Between 300 – 400 (depending on whether you opt for the bread).
If you find yourself getting hungry before lunch increase your protein consumption. This is a high protein high fat breakfast that will stop you snacking until lunch.
Smoked salmon (or kippers) with scrambled eggs and poached tomatoes (Protein, Fat, Vitamin B12*, Vitamin D, Vitamin B6, Vitamin C, Niacin, Riboflavin, Selenium, Phosphorus, Omega 3 & 6) You could substitute the fish for quorn sausages if you prefer.
Total calories between 500 – 600
As with everything, these are just suggestions, experiment and be creative, see what healthy breakfast ideas you can come up with yourself.
Quick Tips
- Try to get at least one of your 5 a day at breakfast.
- Avoid breakfast bars and other convenience foods
- Watch the amount of sugar in porridge pots.
- Honey is not a ‘healthy sugar’, it is just a sugar.
- Morning is the best time to drink coffee and other caffeinated drinks.
- Avoid fruit juice and smoothies made from fruit.
- Green juice made from vegetables is fine.
- Keep a food diary and record what you eat and when.
- Plan your breakfasts several days in advance and stick to the plan.