

Healthy Breakfast Ideas for Weight Loss. Why Breakfast is Important.

Healthy Breakfast Ideas for Weight Loss. Why Breakfast is Important.

It is very important how we start our day, that is why in this article I want to share Healthy Breakfast Ideas for Weight Loss. We want to start our day feeling good and energetic and that can set the tone for the rest of the day.


Once you wake up it is very important to have at least one glass of water, because after the night your body is dehydrated. Even better would be to have water with a bit of fresh lemon juice squeezed in. It will help you to hydrate and wake up your body after a night sleep and start your digestion system working.


The biggest mistake people making is that once they woke up, they are drinking coffee first thing in the morning. Coffee dehydrates your body even more and if you have it without having any water before, you might feel tired and anxious the rest of the day.


Why Breakfast is Important

Breakfast is very important because it provides you with energy to start your day. Breakfast also can be a source of important nutrients such as protein, fiber calcium, and carbohydrates. Breakfast should be eaten within two hours of waking and provide you with 30 percent of your daily calorie allowance.


Remember, it is recommended to consume more than half of your daily calories in the first half of the day. Too many people do the opposite, they barely eat any food during the first half of the day and before bedtime they eat dinner. When you receive all these calories before sleep, you have no time to burn them, because you are moving less, your metabolism slows down before bedtime and all those extra calories will turn into the fat on your waist.


If you don’t eat your breakfast you can get very hungry later in the day and that increases your chances of snacking high fat and high sugar foods during the day, just to keep your energy levels higher.


Eating breakfast can have long term health benefits for you and can reduce obesity, high blood pressure, the risk of heart disease and diabetes. It can also help you to lower your cholesterol levels and improve your memory. I want to share with you a few of my favorite healthy breakfast ideas for weight loss with you.


Eggs with Smoked Salmon and AvocadoEgg with smoked salmon and avocado

You will need:

  1. 3 whole eggs
  2. Half of the avocado
  3. 50 g. of smoked salmon
  4. Milk
  5. Wholegrain bread
  6. Salt and Pepper
  7. Olive oil


Preparation: Put three whole eggs into the bowl, add a bit of milk, salt, and pepper to your taste and mix well. Pour a tablespoon of olive oil into a preheated pan and add mixed eggs. Keep stirring eggs in the pan, until they are cooked. Wash and cut half of the avocado and put into your plate without the skin. You can add a pinch of salt and pepper on top of avocado. Place 50 grams of smoked salmon next to avocado and place cooked eggs into the plate as well. You can have one normal or toasted whole grain bread on the side.


  • Calories: 500
  • Protein: 31 g.
  • Fats: 31 g.
  • Fiber: 7 g.
  • Carbohydrates: 22 g.


Porridge with Protein Powder and BerriesPorridge with protein powder and berries

You will need:

  1. 50 g. of Oatmeal
  2. 200 ml. of skimmed milk
  3. 100 g. of your favorite berries (can be blueberries, strawberries, raspberries, cherries)
  4. One scoop of Whey protein (best chocolate or vanilla)
  5. 1 tablespoon of cacao


Preparation: Mix the milk with your whey protein and cacao very well in a shaker. Add the shake into a pot with the oatmeal and let it simmer for approx. 5 minutes on low heat, stirring constantly. A soon as the porridge has reached the desired consistency, remove the pot from the heat. Wash your preferred berries and mix the fruits into the porridge. You can sprinkle a bit of cinnamon on top.


  • Calories: 300
  • Protein: 33 g.
  • Fats: 3 g.
  • Fiber: 8 g.
  • Carbohydrates: 32 g.


Protein PancakesProtein pancakes

You will need:

  1. 2 whole eggs
  2. 3 egg whites
  3. 50 g. of Oatmeal
  4. 1 banana
  5. 1 scoop of protein (best chocolate or vanilla)
  6. 50 ml of skimmed milk
  7. 1/2 tablespoon of cacao
  8. 1/2 tablespoon of cinnamon
  9. Pinch of salt


Preparation: add all ingredients to a blender and blend until smooth. Heat frying pan and add a little olive oil, pour the blended mixture into the pan. Cook 2-4 minutes on low heat until the edges start to harden, then flip the pancake over and cook another 1-2 minutes on the other side. Pancakes size is entirely up to you.


  • Calories: 470
  • Protein: 50 g.
  • Fats: 13 g.
  • Fiber: 5 g.
  • Carbohydrates: 40 g.


Wholemeal bread with peanut butter, blueberries, and bananaWholemeal bread with peanut butter, berries and banana

You will need:

  1. 2 pieces of wholegrain bread
  2. 1 banana
  3. Handfull of blueberries
  4. 2 tablespoon of peanut butter (use peanut butter without palm oils)


Preparation: Toast two slices of wholegrain bread. Spread peanut butter on bread. Slices banana and place on top the bread together with blueberries. You can sprinkle some chia seed or cinnamon on top.


  • Calories: 480
  • Protein: 16 g.
  • Fats: 18 g.
  • Fiber: 9 g.
  • Carbohydrates: 68 g.


Avocado toast with eggAvocado toast with egg

You will need:

  1. 2 slices of wholegrain bread
  2. 2 eggs
  3. 1 avocado
  4. Salt and pepper


Preparation: Smash avocado together with a pinch of salt and pepper. Top two lightly toasted slices of wholegrain bread with smashed avocado. Boil water in the pot and put two eggs in. Cook about 10 minutes to get hard-boiled eggs. Cut them and lay them on of bread with avocado.


  • Calories: 560
  • Protein: 23 g.
  • Fats: 32 g.
  • Fiber: 14 g.
  • Carbohydrates: 46 g.


So these are few of my favorite healthy breakfast ideas for weight loss. They are very rich in nutrients and can be great for the start of your day. There are a lot more healthy breakfast dishes you can cook. Remember try to get all four main nutrients with your breakfast. You can find out what those main nutrients are and their importance in my previous blog Importance of balanced diet.



All the best,

Marius Mickevicius

Founder of ihealthylifestyle

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10 thoughts on “Healthy Breakfast Ideas for Weight Loss. Why Breakfast is Important.”

  • I really like the idea that you’ve added recipes to your blog as this gives me a better idea on how I should have my meals.
    You say that it’s best to have more than half of your calories intake during the first half of the day, but aren’t meals like lunch and dinner bigger meals so they would be higher in calories, so do you suggest having a big breakfast and lunch and having a smaller dinner?

    • Thank you so much, these are very simple, healthy and quick to cook breakfast recipes. Yes, I always suggest eating at the first half of the day is better than late in the evening, before going to bed, but that doesn’t mean that you have to have a huge meal just after you woke up. It can be after a few hours after you woke up. But I suggest having your first meals bigger than the last meal of the day.

  • Wow – what a great article ! I am a big advocate of having a good breakfast every morning before work. I keep trying to tell my daughters to eat first thing when getting out of bed as their energy levels are at the lowest, but with little success.
    Some great morning recipe ideas as well. I tend to have normally muesli and some fruit which sets me up for the rest of the day, but the avocado and eggs looks really appetising. Thanks for sharing. Have bookmarked for future : )

    • I’m happy you are having a good breakfast because it is very important to start our day fueled up and ready to go. These days you can found really good muesli with less sugar, so it can be a great breakfast option too, muesli can be a great source of fiber and carbohydrates, but can be a lack in protein so it would be useful to add some protein source to your breakfast as well.

  • Hi Marius, Thank you very much for this great article. I got hungry just by reading it. 🙂 By the way, these recipes can use everyone, they are even great for the kids, not just for someone that wants to lose some weight. And you are absolutely right for breakfast. It is very important indeed. But many people have a habit to skip it. I hope that they will change their minds after reading this.
    Keep up with more great posts like this.

    • Your welcome Kristina, happy that y articles can help people. Yes, you are totally right, these are healthy breakfast ideas in general and these recipes are great for anyone. I think that too many people have a habit to miss breakfast and that is not good, usually, people have an excuse that they don’t have time to prepare breakfast in the morning because they have to go work, you can always wake up half an hour earlier to have breakfast.

  • Hello there,
    I really learned a lot from reading HEALTHY BREAKFAST IDEAS FOR WEIGHT LOSS. WHY BREAKFAST IS IMPORTANT. I admit, I do not eat breakfast on a regular basis . I am guilty of just grabbing that cup of coffee upon waking up. I usually eat a good snack mid morning though.
    I did not know that breakfast should be eaten within two hours of waking and provide you with 30 percent of your daily calorie allowance. This is helpful, I think I might be able to have my morning snack a little sooner than I usually do. Knowing how many calories to consume in the morning is really helpful too.
    Thanks for the very informative article, I really appreciate it and it gave me some ideas of how to improve my eating habits!
    Have an awesome day!

    • Thank you Angela and happy that my article help you to understand about breakfast importance. We have to provide our bodies and brain with energy for the day, so we could function better and be sharper. And you have to try and have good and balanced breakfast so you could get all the main nutrients like protein, fat, fiber and Carbs. Have a great day too and thank you for reading.

  • Hi Marius, thanks for sharing this article and your breakfast recipes (they look so delicious!)
    I have always been told that breakfast is really important. I grew up in a family that make sure we had breakfast before we leave for school. That is why i do that to my family too (well, as much as they can – sometimes everyone is in a hurry, they bring their breakfast to school or work – that`s totally fine for me too!)
    Anyway, i am just curious because one of the weight loss diet that i encountered is skipping breakfast. Do you think that will work?

    • I’m glad that you enjoyed my article and trying to pass those habits of having breakfast to your family. What diet did you come across? Is that intermittent fasting? If yes you can read more about it in my post “Is Intermittent Fasting Unhealthy”. Intermittent fasting is not a bad diet at all and it is plenty of research and evidence that it works. Basically, it is not bad if you don’t eat straight after waking up, but when you are having your first meal you should imagine that is like your breakfast and make sure you have a very good, large and nutritious meal, trying to get all main nutrients, like protein, healthy fats, fiber, and carbs. I hope that makes sense and answered your question.

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