Healthy Breakfast Meals To Lose Weight And Gain Muscle

Kicking your day off with the right breakfast can make all the difference between feeling sluggish and being able to power through with ease. While not everyone is into breakfast, nutritionists stress the importance of trying to fit this important meal into your day if you can—especially if you’re trying to lose weight.

“Breakfast is a must for me in my philosophy, ” says Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club and owner of Nutrition Starring YOU

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But what you choose matters, says Karen Ansel, R.D.N., author of Healing Superfoods for Anti-Aging. “Remember that not all morning meals are created equal, ” she says. “The key is to focus on nutrients proven to keep you full like protein and fiber. At the same time, you’ll also want to steer clear of foods that are laced with sugar and highly processed carbs, which can cause blood sugar spikes that inevitably lead to midmorning hunger pangs.”

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The best breakfasts for weight loss go outside more traditional early morning meals like a bagel and butter, pancakes, or muffins, and focus on dishes that are packed with protein, Harris-Pincus says. You’ll also want to opt for breakfasts with a good mix of fiber and healthy fats to keep your energy levels stable. While you’re at it, breakfast is a great time to infuse fruits and vegetables into your day, says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.

You don’t want to sleep on carbohydrates first thing in the morning, either. These are important for fiber, brain health, gut health, satiety, and overall health–just aim to choose whole grains, Harris-Pincus says.

Whether you’re looking to lose weight or just want to eat a little healthier in the A.M., these delicious breakfast options will help you start your day off on the right foot.

Of The Healthiest Foods To Eat For Breakfast

Few things are as comforting in the morning as an egg and cheese on a warm English muffin. We especially love that these sneak in some veggies and whole grains, and they can easily be meal-prepped and popped in the freezer to always have on hand.

Packed with protein from Greek yogurt and whole grains from old-fashioned rolled oats, this fall favorite is an easy breakfast to whip up. Swap in your favorite fresh fruit seasonally for a new flavor all year long.

Cheesy cheddar, meaty mushrooms and bacon, and fluffy dough make this breakfast dish a true luxury. Serve it with eggs to feed a larger crowd and increase the protein content.

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Protein powder sneaks in to give this luscious smoothie some extra nutrients. Top it however you please, but we’re partial to fresh fruit, granola, and sliced almond for the perfect crunchy texture.

Upgrade your morning with this fresh salad, decadent yogurt dressing, and crispy corn waffle. We like to top it with a fried egg for some extra protein or add in a scoop of unflavored protein powder for extra heft.

Greek yogurt and eggs are a breakfast protein powerhouse. The dill, garlic, Aleppo pepper, and cumin seeds give this breakfast a flavorful lift that makes you forget you once ate sweet yogurt for breakfast.

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Meal prep these adorable egg muffins for a whole week of filling and healthy breakfasts. Use this recipe as a base and add in your favorite veggie and cheese fillings to mix things up

Upgrade your favorite pancake box mix with creamy peanut butter, a ripe banana, vanilla extract, and cocoa powder. It takes just 15 minutes and is a family-friendly staple.

Breakfast tacos are delicious, but when you don’t want to make individual tacos for the whole family, this sheet pan version comes in handy. The cheesy, runny eggs pair perfectly with the zesty homemade tomatillo salsa.

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Prep these cups of breakfast goodness for a whole week of healthy meals. We love the creaminess coconut milk brings to the spoon and the freshly squeezed juice is a real game changer.

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This super simple French toast recipe is perfect to make ahead for busy weekdays or as a showstopping center piece for a weekend breakfast. Mix up whatever fruit you have on hand to make this recipe go beyond summer berries.

Give oatmeal a break and swap in some millet for breakfast. It comes together super quickly, has a lovely sweet and savory balance, and adds variety to your morning meal.

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If you’re a fan of poached eggs, you’ll love these eggs poached in an herby tomato sauce. The simple sauce uses fresh tomatoes to then poach the eggs in decadent flavors and create the perfect bite.

Pizza cannot only be a healthy addition to your diet, but it can be a healthy breakfast, too! Top your dough with spinach, cheese, ham, and eggs for a high-protein breakfast you’ll love.

Using almond flour, white quinoa, and whole-milk yogurt in these muffins makes for a protein-packed bite that is lower in carbs than you’d expect. Plus, you can swap in the berries for any fruit you have on hand.

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Sure, eggs and avocado toast are an easy, go-to breakfast staple. But spice up your fried egg with some curry powder and you have an instantly upgraded breakfast delight.

Breakfast tacos are one of the greatest morning bites, but amp them up with baby spinach and spiced beans for a fiber and protein-heavy dish.

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Parsley, dill, cilantro, scallions, and chives make this frittata extra fresh and wow-worthy. Top it with a touch of crème fraîche and it’s out-of-this-world delicious.

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Take plain old eggs and make them exciting again with onion, mushrooms, spinach, tomatoes, cheddar cheese, and avocado. The light, refreshing salad pairs beautifully with the cheesy omelette for the tastiest bite.

Lisa is a writer and editor who specializes in producing investigative health reports and other stories that help people live their healthiest possible lives. She has won many editing awards, including the National Magazine Award. She is the former executive director of the Hearst Health Newsroom, a team that produces health and wellness content for

And loves to share her favorite wellness and nutrition obsessions. She previously managed content at The Vitamin Shoppe, and her work has also appeared in

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, and more. You can usually find her taking an online workout class or making a mess in the kitchen, creating something delicious she found in her cookbook collection or saved on Instagram.

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There's an old saying that advises how to best tackle your daily three squares in order to lose weight: Eat breakfast like a king, lunch like a prince, and dinner like a pauper. In other words, frontloading the top of your day with the vitamins and nutrients your body needs to function can help support a healthy metabolism, energize your body, keep you fuller for longer, and ultimately help you burn those pesky pounds whether the first stop of the day is the gym or your sitting at your desk.

When it comes to eating a healthy breakfast for weight loss, being an early bird can mean so much more than just getting the worm—it means setting yourself up for weight loss success. However, knowing which breakfast foods can help you lose weight is easier said than done given the wide range of options that are available.

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With that in mind, we spoke to a handful of dietitians to get their thoughts and suggestions on what to eat for breakfast to lose weight. Read on to learn more about how to pull together a healthy breakfast for weight loss, and for more healthy eating tips to also help you capitalize on lunch in ways that support your weight loss goals, be sure to also check out 77 Best Healthy Lunch Ideas for Weight Loss.

Before diving into which healthy breakfast foods can help fuel weight loss, it's important to understand how to best use your morning meal to your advantage while also having a solid strategy that best supports your weight loss journey. Here are a few strategic tips to help:

Whether you opt for Greek yogurt, Icelandic skyr, or prefer the traditional route, yogurt is undeniably one of the most versatile healthy dairy options you can incorporate into your breakfast routine, especially if weight loss is your ultimate aim.