1. Overnight Oats
Overnight oats have gained popularity as a weight-friendly breakfast option over the past few years. This tasty, simple meal offers a convenient and nutritious start to the day. Oatmeal is rich in fiber, promoting a prolonged feeling of fullness and reducing the likelihood of overeating later in the day. Additionally, this breakfast is totally customizable and easy to suit to a myriad of flavor preferences. You can easily incorporate healthy ingredients like fruits, nuts, and seeds, providing essential nutrients while keeping added sugars in check.
"My favorite low-calorie, high protein breakfast is overnight oats. Using Greek yogurt and/or protein powder adds a delicious, creamy texture while adding protein. Many recipes contain over 20 grams of protein per serving, and less than 400 calories. Overnight oats have so many variations, and they're the perfect vessel for adding healthy omega-3 fatty acids from chia seeds and hemp hearts," says Evink. Sounds great!
2. Avocado on whole-grain toast
There are many variations to this beloved breakfast—some like their avocado on toast with a balsamic glaze, an over-easy egg, or even salmon. No matter what your preference, the basic stays the same: bread, avocado, and salt.
Avocados themselves are a great source of vitamins C, E, K, and B6, as well as riboflavin, magnesium, and potassium. They also contain high levels of healthy, beneficial fats, which can help you feel fuller for longer. And you may be surprised to learn that avocado oil is a healthy cooking oil substitute.
"Whole grain toast can be an excellent addition to a weight loss-focused breakfast. The fiber and vitamins in the bread alone will help keep you feeling full which can prevent overeating throughout the morning on calorie-dense foods," Richards says. Whole grains are better than your average white bread because they provide fiber, vitamins, minerals, and other nutrients. Not only that, but they help control cholesterol levels and blood pressure (the whole-grain dietitians recommend to speed up weight loss may surprise you!).
She continues, "Rather than take your toast plain, you can add some additional metabolism-boosting ingredients that can also enhance your weight loss efforts. Scrambled eggs or scrambled tofu will add healthy fats and protein that will increase your body's metabolism and keep you full as well." Read about which spices and herbs dietitians say you should have every day to lose weight!
"Lean protein and healthy fats, like what is found in eggs and avocado, are digested slowly while also having a high TEF (thermogenic effect of food). This means you are burning calories just by digesting your breakfast. You can boost the flavor by adding some salsa or everything but the bagel seasoning," Richards says.
Bottom Line
Ultimately, a healthy breakfast leads to a healthy life, and these are two fantastic options. Putting together a meal that is high in fiber and protein is essential for shedding pounds. That's why avocado on whole-grain toast and overnight oats are great ways to go if you’re looking to lose weight in 2025.
Happy New Year!