healthy breakfast ideas for weight loss

easy healthy breakfast for weight loss

under 200 calorie easy healthy breakfast ideas for weight loss

Are you thinking about giving up breakfast this morning because you won't enjoy eating tasty meals during the holidays and, in some time, avoid gaining weight? Not so fast.

"That plan always bounces backward," says Dr. David Katz, an associate professor at the Public Health and Medicine Clinic at Yale University School of Medicine in New Haven, Connecticut, who is also the author of The Path to Food book. "That plan unleashes the primary feeling of fear while responding to hunger. Throughout human history, staying without food was a threat to survival, so when you provide food in abundance, we make up for those lean days. This is inherited in our genes. So if you go without eating, as Especially on holidays, you end up with a great spread of temptation. Within an hour or less of time, you will eat more calories than you should eat throughout the day."

The effect of having a good breakfast is more than just reducing the risk of overeating at other times later - it increases the speed of metabolism, providing energy to your body and mind, and it is considered a basic plan to maintain the weight loss.

"As the words suggest, it breaks the fast when the body wakes empty," says Leslie Ponchi, a registered dietitian and director of sports nutrition at the University of Pittsburgh Medical Center. Among the participants in the National Register of Weight Control, there is an ongoing study of more than 4000 people who have lost at least 15 kilograms and have not regained this weight again for at least a year, and 80% of them eat breakfast regularly. Meanwhile, some other research shows that people who skip breakfast have an increased risk of obesity 4.5 times more than others.

A study conducted at the University of Texas at El Paso discovered that people who eat a real breakfast consume fewer calories at a rate of up to 100 calories a day from those days when they do not eat breakfast. Although this does not look like a tremendous amount, over time, this may amount to a 10-pound loss in just one year. Also, eating breakfast may contribute to reducing the effects of hormones that help to weight gain. There is also a study conducted in Wales in the year 2002. That study discovered that there is a correlation between eating cereal like (Corn Flakes) with breakfast and low cholesterol levels, and it also restricts the stress hormone that enhances appetite, which increases the risk of fat accumulated around the abdomen.

What should you eat for breakfast?

Experts have agreed that the best thing to include in breakfast is lean protein and fibre. Where the body must make more effort to digest the protein than it does when digesting carbohydrates, which means that it burns more calories in that process. And because breakfast rich in protein and fibre will be slower to digest than a meal that contains only carbohydrates, your blood sugar levels will be more stable, so you will not feel hungry quickly.

In a 12-year study they tested 74,000 women, they discovered that those who consumed meals with a high amount of fibre, were less likely to gain weight again by half as much as those who consumed less fibre. Starting the day by consuming fiber works to stabilize blood sugar levels and insulin. Of course, there are also other benefits to fiber, such as lowering the risk of diabetes, heart disease, stroke, and colon cancer.

Six breakfast for your diet

When you start your day eating breakfast, you reduce the chances of overeating later on. Donuts and bread made with white flour should be abandoned and instead eat a healthy breakfast, as recommended by Registered Dietician Leslie Ponchi. All of these meals contain lean protein and fiber, because these types digested more slowly than sugary foods, and those foods that contain white wheat flour, and thus keep this healthy meal in a state of contentment and satisfaction. Also, these foods contain less than 200 calories, which makes you feel a full stomach without gaining more weight.

Veggie Omelet

under 200 calorie easy healthy breakfast ideas for weight loss

A vegetable omelet is an ideal breakfast for being high-protein, nutritious and with only 200 calories. One egg is filled with nutrients and contains only 72 calories. If you do not have time, do not make omelets, Just boil some eggs.

  1. To make an omelet, firstly, in a large mixing bowl take ¼ cup besan and 1 tbsp maida.
  2. add in 1/3rd cup water and whisk smooth for 5 minutes.
  3. now add ¼ tsp baking powder and ¼ tsp salt.
  4. whisk smooth making sure everything is combined.
  5. further add 2 tbsp onion, 2 tbsp coriander, 1 green chilli and whisk well.
  6. make sure the batter is smooth flowing consistency.
  7. heat the pan with 1 tsp butter and brush well.
  8. pour the batter into hot pan.
  9. tilt and spread the batter.
  10. now add in crushed pepper for more spiciness.
  11. allow to cook for 2 minutes on medium flame.
  12. flip over and cook the other side as well.
  13. finally, fold and serve veg eggless omelette with tomato sauce.

Avocado Toast

under 200 calorie easy healthy breakfast ideas for weight loss

Avocado is one of the best breakfast chooses. Not only is it nutritious and delicious, but it is also an ideal meal with 200 calories.

This fruit is recommended by all doctors, as there are studies that prove that eating avocado helps you feel full for a more extended period. This meal compared to other meal that is high in carbohydrates with the same number of calories

One full avocado contains 322 calories, yes you want less than 200 calories, but the answer is easy. Who told you that you would take a whole pill, I think half of it is enough.

To prepare the meal, Brush 2 teaspoons of olive oil over the slices of bread. Toast the bread.
Place the avocado, remaining 3 teaspoons of olive oil, lemon juice, salt and pepper in a bowl. Mash into a coarse paste.
Spread the avocado mixture over the toast. Garnish as desired with olive oil, salt, pepper and herbs. Serve immediately.

Greek Yogurt 

5 easy breakfast ideas for kids

Greek yogurt is a delicious high protein breakfast, where you can add some ingredients to it, such as berries or nuts, to give it a delightful flavor. If you need another reason to eat this meal, there is an article published in September 2014 in the Journal of N Triton explained that people who eat seven meals of milk per week have a lower risk of weight gain than those who do not eat milk regularly. The study showed that those who consumed milk in the morning were less hungry in the afternoon, compared to those who ate other snacks such as biscuits.

Always try to eat Greek skimmed milk yogurt, which amounts to 100 calories per container, with some nutritious and delicious additions, such as blueberries (half a cup contains 21 calories) and almonds. Nuts are nutritious but rich in calories, so eat no more than a handful (about 11 almonds) to maintain a reasonable number of calories. We can also put with it strawberry yogurt (49 calories in one cup), berries (64 calories in one cup), or crunchy pecans (10 calories per nut)

to make Greek yogurt:

  1. Heat Milk: Place milk in a medium pot and heat to 185-200°F (85-93°C), stirring frequently to preventing a skin from forming.
  2. Cool Bath: Transfer the pot with milk to an ice bath (I filled my sink with ice and water), to cool milk to 100-110°F (37-43°C).
  3. Temper: Pour ½ cup of the warm milk into a separate clean jar or bowl. Mix in plain yogurt, stirring until yogurt is well blended. Add remaining milk and mix well.
  4. Let Sit: Cover jar or bowl with a lid, wrap in a moist, warm towel to keep in heat, and place in oven. Turn on oven light to keep warm, and let the bacteria do its yogurt making magic for 4 to 8 hours (or overnight).*
  5. Strain: You can eat the yogurt like this, or strain it to make Greek yogurt. To strain, line a mesh sieve with cheesecloth (or paper towels, coffee filters etc), and pour yogurt in. Place over a large bowl and let strain in the fridge for a few hours (or overnight), until it’s reach a consistency you like.

Two-Ingredient Pancakes

under 200 calorie easy healthy breakfast ideas for weight loss

Before you say anything, I know that pancake contains high calories, but you can eat a pancake without exceeding the maximum allowed 200-calorie meal limit. Even better, it is delicious and easy to prepare, as it only contains two ingredients: bananas and egg whites.

To prepare the meal, we crush ripe bananas (105 calories) and whisk it with egg whites (34 calories for both). You can add sweeteners without calories like Splenda, or sprinkle some cinnamon to get a delicious flavour. Then put them in a hot frying pan. Once the pancake starts to stick on one side, flip it over. Once ripe, sprinkle a little calorie butter on it, and decorate it with low-calorie pancake syrup or a low-calorie jam. To add more protein, you can add a teaspoon of peanut butter (a teaspoon) to keep breakfast less than 200 calories. To increase sweetness, add powdered sugar dust on top.


5 easy breakfast ideas for kids

Smoothies contain a lot of calories. To maintain a certain percentage of calories appropriate for us, eat only Smoothies made from low-calorie nutritious fruits and vegetables such as spinach and berries and avoid high-calorie fruits and vegetables such as bananas and peanut butter.

Also, replace some meals like yogurt with Greek yogurt or light juices. Always calculate the number of calories in each meal to ensure that you maintain the sanctioned and ideal amount of calories for you.


  1. 2 ripe bananas
  2. 1 cup frozen mango
  3. 1 cup frozen pineapple
  4. 2 cups coconut water


  1. Place all of the ingredients in a blender and process until smooth.

Apple Cinnamon Oatmeal

under 200 calorie easy healthy breakfast ideas for weight loss

Apple cinnamon oatmeal is among the best calorie-tasting breakfasts after you've tried them quickly; they will become one of your favorite meals with 200 calories.

To prepare it, we take one cup of cooked oatmeal (168 calories) and mix it with half a cup of apples (32 calories), along with a can of Splenda zero calories and a little cinnamon. With the addition of calorie spray butter spray to get the butter taste without calories.

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easy healthy breakfast for weight loss

easy healthy breakfast for weight loss

easy healthy breakfast for weight loss

easy healthy breakfast for weight loss

easy healthy breakfast for weight loss

easy healthy breakfast for weight loss

easy healthy breakfast for weight loss

easy healthy breakfast for weight loss

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