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Breakfast has long been lauded as the most important meal of the day, and while it may be more accurate to admit that every meal is valuable when it comes to crafting a diet conducive to healthy weight loss, starting off your day on the right foot is vital to your results. Healthy eating first thing in the morning will help to solidify your habits throughout the coming hours, while also providing you with the energy needed to get through the beginning of the day without being forced to turn to snacks that may make it more difficult to maintain a calorie deficit. Smoothies are often regarded as a quick and healthy breakfast for weight loss, but this summer, try spicing up your meal plan with these four delicious and nutrient dense recipes that will keep you full while bringing you closer to reaching your weight loss goals.
Apple and Almond Butter Baked Oatmeal
Oatmeal is one of the best breakfast options for weight loss because the carbohydrates offer ample energy throughout the day while keeping you full for hours. Carrie Gabriel MS, RD explains, “This recipe is good for weight loss because apples, oats and even almond butter are high in fiber, which slows digestion. Oatmeal is a complex carbohydrate so it keeps you fuller for a longer period of time, and this baked version is great because it is portable.” A great source of vitamins and minerals, this oatmeal recipe is the perfect variation of an old classic.
Ingredients: Old fashioned oats, coconut sugar, sea salt, baking powder, ground cinnamon, skim milk, egg, vanilla extract, crunchy almond butter, fuji apples
Blackberry Almond Butter Overnight Oats
On those particularly hot days when you don’t want to heat up the oven, an overnight oats recipe will be your best bet for a quick breakfast that will cool you down and fill you up. Packed with fiber and antioxidants, this meal is ideal for weight loss without skimping on flavor. “This is another high fiber recipe and since it goes in a mason jar it can be eaten on the go. Blueberries add antioxidants and chia seeds are high in Omega 3-s,” says Gabriel. Heading back to the office? Make this recipe the night before for a healthy breakfast on the go.
Ingredients: Rolled oats, chia seeds, almond milk, cinnamon, honey, raw almond butter, blackberries, sliced almonds
Spinach Feta Egg Muffins
Egg is a great source of protein which is one of the key macronutrients needed for effortless weight loss. Starting off your day with ample protein in combination with nutrient dense vegetables will help to keep you full and promote muscle growth while simultaneously losing weight. “These are high in protein which will keep you fuller longer during those breakfast hours. These can be eaten with toast or for those watching carbohydrates, they can be eaten alone. They also freeze well and can be taken in Tupperware on the go,” says Gabriel.
Ingredients: Feta cheese, egg white, arugula, canola oil, Roma tomato
Chia Pudding with Persimmon
Chia pudding is another delicious plant-based protein source that is perfect for a chilled breakfast during the summer months. Topped with persimmon for a surprising kick of flavor and added vitamins, this recipe is great for when you’ve grown bored of your traditional breakfast options. “Chia pudding is high in protein, fiber and omega 3-s, plus you can add any kind of fruit to customize it and you can make it portable as well,” says Gabriel.
Ingredients: 2 cups almond milk or milk of choice, ½ cup chia seeds, ½ tsp vanilla extract, 1 tbsp. maple syrup or sweetener of choice, ¼ tsp cinnamon (optional), 1 fuyu persimmon, roasted and pureed*, 1 tsp. vanilla olive oil (optional)*
Full Recipe
-Place all ingredients into a mason jar or pyrex dish and put in the refrigerator. It will be ready in
about 4 hours or you can leave it overnight.
-Take a whole fuyu persimmon, poke a few holes in it with a fork, and place it on a baking pan in
the oven on broil for about 10 minutes. Remove it, let it cool, then put it in a blender or food processor to puree.
