If you struggle to grab a bite to eat before rushing the kids to school and getting to work, you could be sabotaging your weight loss efforts.

People who eat breakfast tend to be leaner and have more success with losing weight…

…and keeping it off.

They say breakfast is the most important meal of the day, and it’s pretty true.

It sets you up for the day and means you won’t crash later and can help stop you from ending up at the nearest maccies.

A perfect weight loss breakfast will include complex carbohydrates, fibre and healthy fats to top up your energy and fill you up until lunch.

Creating the perfect weight loss breakfast

First, we need to know how to build a healthy breakfast.

If you know these basics then you should be able to make a breakfast quickly and know it’s going to be helping you towards your goals.

So, here are the 3 main parts that make up a perfect healthy breakfast.

Get some more protein

If you’ve read my other posts, protein is essential for losing weight.

It makes the body work hard to digest it, which means it slowly releases energy throughout the morning.

That means less mid-morning snacking.

So what healthy protein sources are great for your breakfast?

  • Greek yoghurt

  • Eggs

  • Nut butter (in small amounts)

  • Milk

  • Cheese (in small amounts)

  • Lean Meats

All of these are great ways to boost your protein intake straight away and help fill you up until lunch.

Note that nut butter and cheese can be high in fat so we don’t want to eat too much of these, but a small amount can easily add some extra flavour and some additional protein.

Don’t fear the Carbs

It seems to be a craze recently to try cut out all carbs as an attempt to lose weight.

And yes, it can work since you may be eating fewer calories.

But can you live without bread, pasta and cake?

Carbs are ok to be eating, especially wholegrain variations.

Enjoying some oats in your breakfast or having some wholegrain toast is a great way of getting extra fibre in your diet and being able to enjoy having carbs which will give you a much-needed energy boost on a morning.

You can still have cereal too. Just aim for a kind which contains at least 3g of fibre.

Get Fruity

Throw some colour in your breakfast.

I’ll be the first to admit that plain oats, cereals or wholegrain toast can be boring.

So, get some fruit on it.

Add some flavour so you can enjoy your breakfast, plus you can enjoy the benefits of an extra dose of fibre, vitamins and minerals.

I’m talking about whole fruit here, not juice.

Fruit juice is ok in small amounts but doesn’t provide the same fibre as whole fruit, also it is usually crammed with sugar.

So why not try adding a banana to your oats or sprinkle some berries on your cereal.

And fruit is also very portable, so you can take some with you as part of your breakfast.

Tasty Weight Loss Breakfasts

Now you know how to build your own breakfast, let's look at some of my favourites.

I like to make simple easy food.

I don’t like to take time cooking up a meal, so these ideas should be pretty quick and simple.

Overnight Oats

Oats soaked in milk with some fruit and maybe even some seeds.

Just make the night before and you have a tasty breakfast ready to either eat at home or on the move.

If you have any protein powder this can make it taste even better (imagine chocolate oats) and boost the protein content massively.

Scrambled Egg on Toast

This is so simple.

Make scrambled egg mix (eggs + milk + mixing) and bob it in the microwave.

Bang it on some wholemeal toast and that’s a cracking meal with minimal calories and plenty of protein to keep us full.

Full English

As long as you try and buy lean meat, having a full breakfast can be a healthy meal that you can really enjoy.

Sausages, bacon, beans, eggs and tomatoes are all great to be eating and will set you up for the day.

Just don’t overfill your plate or start adding tons of bread and hash browns to it and you still won’t be consuming too many calories.


An omelette is a very quick and easy way to quickly make a great weight loss breakfast.

Just mix-up some eggs along with some herbs and spices and splash it into a pan.

This can easily take around 5 minutes.

Just add some pepper and cheese on top for some extra flavour and you have a healthy breakfast.

You can add meat and vegetables to the mixture too to bulk it out.

If you’re really rushing, you can even just shove it in a microwave.


If you want a quick breakfast you can even have in your car, a smoothie could be the way to go.

Just throw in some fruit, add some vegetables in there and even some oats.

Add some water too and blend it up.

I’ll be honest, they don’t often look that amazing, but the fruit usually overpowers all the other tastes and you can fill up on goodness by just sipping on a smoothie throughout the morning.

Go and enjoy your weight loss breakfasts

If you’ve read this far, you now know how to create your perfect weight loss breakfast.

You also know some of my favourite ideas for a quick and healthy breakfast.

Now all you need to do is apply this knowledge.

It’s not doing you any good skipping breakfast because you’re hungry later when everyone else is putting an order in with Deliveroo.

Plus, it means your lacking energy and doesn’t get your day off to the start you need.

Having breakfast means you’ll have energy so feel like you can be more active and it will mean you’re not going to eat rubbish later on in the day.

So get started eating a healthy breakfast every morning now you know how it’s done.

Weight Loss Breakfast