Starting your day off with a healthy breakfast is the best way to begin and maintain your weight loss journey. We often hear that breakfast is the most important meal of the day, and it is true. How you begin your day matters.
As the day progresses, your metabolism slows down. Because it is highest when you first wake up, it is important to fuel the body wisely first thing with fiber and protein. Both are crucial for fat loss in the body as well as optimal health.
According to the CDC, over 1/3 of the U.S. population is obese and another 1/3 are over weight. This unhealthy lifestyle has type 2 diabetes on the rise. Since type 2 diabetes is something we CAN do something about, it is time for us to start fueling our body for greater health. Let’s dive into some delicious and nutritious healthy breakfast menu options to help you lose weight and maintain a healthier lifestyle.
Power Packed Oats
Oats are a power food, chock full of heart healthy fiber and will get you that flat belly you yearn for.
- 1/2 cup of Oats
- 1 Tablespoon of Cold Pressed Flax Seed
- 1 Tablespoon of Sliced Almonds
- 1 Tablespoon of Natural Nut or Seed Butter (Peanut, Almond, Sunflower, etc)
- 1 Small Banana Sliced or 1/4 cup of Berries
Cook Oats as directed. Add in flax, sliced almonds, nut or seed butter, and fruit. Enjoy this energy packed breakfast. Oats give you long sustained energy while fueling the body with lots of heart healthy fiber. If you have a whey or bone broth protein powder, you may add it into your cooked oats, adding almond milk or water as needed for desired consistency.
Veggie Egg Cups
- 5 Egg Whites & 5 Whole Eggs
- 1 Cup of Frozen Kale (You can use Spinach if you aren’t a big fan of kale)
- 1 Sweet Onion Chopped
- 1 Cup of Chopped Bell Peppers (I used my frozen bell peppers from my garden this summer)
- 1 Cup of Chopped Baby Bella Mushrooms
- 1/2 cup of tomatoes chopped or salsa
- 1 Clove of Garlic Minced
- Dash of flavorgods Garlic Lovers Seasoning
- *** If desired, 1 drop of dōTERRA Cilantro for ahh-mazing flavor
Combine the eggs and egg whites in a large mixing bowl. Sauté the onions, mushrooms, kale, and bell peppers until softened and onions translucent. Add in fresh garlic. Cook an additional 1-2 minutes. In a bowl, combine veggies with the egg mix and chopped tomatoes. If desired add in a drop of dōTERRA cilantro for a yummy flavor. Spritz the muffin pan with avocado oil (which has a high heat point compared to olive oil and other cooking oils). Pour your egg mix into muffin tins. Fill 1/2 way for 12 egg cups, or fill completely for 6 BIG egg cups. Cook at 350° in oven for 15-25 minutes dependent upon how full you filled your muffin tin. ENJOY!
This protein packed, easy on the go breakfast may be reheated in the microwave and may also be meal prepped for the week ahead.
Waffles & Nut Butter
- 2 Frozen Natural Whole Grain Waffles
- 2 Tablespoons of Nut or Seed Butter (Peanut Butter, Almond Butter, Cashew Butter, Sunflower Seed butter)
- 1 Tablespoon of Cold Pressed Flax Seed
- Fruit of your choice
Use a high fiber whole wheat/whole grain or gluten free waffles, such as Kashi, Natures Path, or Vans. Fiber is the key to fat loss. Cook waffle as directed, top with nut or seed butter and flax seed. Have some fruit on the side. ENJOY!
Healthy Sausage & Egg Burrito
- Organic Sprouted Whole Grain Tortilla (hint- check the frozen aisle at your local grocer)
- 1 Egg & 3 Egg Whites Scrambled (add onions and peppers if desired)
- 1 Breakfast Chicken Sausage (I prefer al fresco or the never any brand) cooked as directed
- 1/4 cup of fresh Kale, Spinach, or Spring Salad Mix
- 1/4 of an Avocado mashed
Cook the eggs and sausage. Combine ingredients in the tortilla and enjoy your breakfast burrito packed full of fiber and protein.
Protein Shake
Don’t have time to cook for a healthy breakfast. Combine these ingredients in a mason jar ahead of time. In the morning, combine the dry ingredients with unsweetened almond or cashew milk in the morning.
Dry Ingredients:
- 1/2 cup of Oats
- 1 scoop of Whey or Bone Broth Protein Powder in Chocolate or Vanilla
- 1 Tablespoon of Cold Pressed Flax Seed
Add these ingredients in morning before blending.
- 1 Small Banana or your choice of fruit
- 1 Tablespoon of Nut or Seed Butter
- 1 cup Almond or Cashew milk
I hope you enjoy these delicious healthy breakfast to lose weight options that will get you on the path to losing weight and feeling great. Each breakfast option has the heart healthy fiber and protein to lean out your body and give you much needed food fuel. As always, you can subscribe to one of my off the shelf meal plans for some immediate nutritional help, or contact me for a custom solution.
Changing Lives Every Day
~ Dawn
