8 Healthy Breakfast Foods You Need To Adopt For Quick Weight Loss

Weight loss is more than just working out. You can work out consistently and still not lose weight if you do not cut down your caloric intake. What if there are ways to lose bodyweight healthily without overexerting?

Foods that are high in dietary fiber are low in calories and increase satiety. In this article, we’ve listed down eight healthy breakfast food ideas that will definitely speed up your weight loss journey.


Bananas, although directly do not cause weight loss, can help in it because of their specific properties. Green, unripe bananas are rich in carbs because they contain resistant starch. Ripe bananas contain mainly sugar and have a high glycemic index. 

Bananas are nutritious and high in fiber because of the resistant starch present. They also help in burning fat. It fills you up for long periods and can drastically reduce your calorie intake. So, if you want to lose weight, including an unripe banana in your diet is a good option.

A medium-sized green or yellow banana contains almost 105 calories, low fat and protein content. Further, 3.1 grams of fiber and other nutrients like vitamins, potassium, and manganese are present.


Breakfast smoothies contain all essential nutrients. They are affordable and easy to make. Along with fruits, you can make your diet balanced by adding vegetables and other nutritious items such as nuts and seeds. You can make several smoothies by mixing and matching ingredients such as berries, peanut butter, avocados, and even protein powder. 

You can easily make a smoothie with almond milk, blueberries, and unsalted butter. Add protein powder to this to get a balanced diet. This blueberry smoothie is just about 232 calories with the right amount of fats, carbs, fiber, and protein.

Green Tea

Green tea contains caffeine that acts as a stimulant and improves fat burning. Metabolism converts food into energy. Your metabolism rate is the highest after a meal. Green tea helps in faster metabolism, increases fat oxidation, and helps food digest better. Green tea contains a flavonoid called catechin. It catalyzes the process of metabolism.

It is the most nutritious when it is processed minimally. This, along with a well-balanced diet and regular exercise, helps in weight loss. When prepared with water, green tea contains only about 2-3 calories.


Oatmeal is preferred for weight loss not only because it is nutritious but also because it is affordable and easily customizable. Moreover, it is rich in fiber and low in calories. This helps you feel full for long periods. Although, if you eat a lot of it, you will gain weight. The ideal consumption should be half a cup for breakfast.

You can either eat it raw or mix it with some fruits. For you to lose weight, eating oatmeal alone will not help you out but also, the way you serve it matters. If you want to lose weight, you should avoid any toppings that are high in sugar. About one cup of raw oatmeal contains about 307 calories.


A protein-rich diet helps in appetite control. Fat-free yogurt is healthy, not only because it has low sugar but also because it is rich in protein. This helps in promoting weight loss. It also contains probiotic content. It helps in reducing indigestion and promoting healthier metabolism, which further helps in weight loss. It also is a source of calcium like milk without added fats and unnecessary calories.

You should always opt for sugar-free yogurt. You may either snack on plain yogurt or add fruits and granola. If you want to add fruits, it is good to choose fruits with lower calories. 100 grams of Greek yogurt contains about 59 calories.

Peanut Butter

Peanut butter contains peanuts. They are rich in dietary fiber. They are low in carbs and are a good source of healthy fats. You can also easily replace spreads such as jams with peanut butter. You can also mix it with oatmeal or dip apple slices in it.

You can avoid all unnecessary fats and sugars by eating natural peanut butter than the processed ones. It is not ideal to have more than two tablespoons of peanut butter if your goal is weight loss. Two tablespoons of peanut butter will have about 180 calories.


Berries, including blueberries and strawberries, are some of the healthiest items you can include in a diet. They are rich in dietary fiber. This makes you feel full and reduce your calorie intake. Berries are also a good source of other Vitamin C, potassium, and antioxidants.

Berries can boost your metabolism and catalyze fat break down. A cup of blueberries has only 84 calories. This can help you reduce weight effortlessly. Berries are naturally sweet and can be mixed in smoothies or even eaten raw.


Eggs are one of the best weight-loss food items when included in a balanced diet. They contain fewer calories and can easily make you full. Eggs are also rich in vitamins and minerals. They are a good source of protein and can also increase your metabolism faster than carbohydrates and fats.
Eggs for breakfast can increase satiety and reduce your day’s calorie intake. A hard-boiled egg is about 78 calories. Eggs can be poached, baked, and even scrambled. They are really versatile. You can eat them with vegetables or quinoa to stay healthy and lose weight.

Summing up

There is no one food that can help you lose weight even if you are on a high dietary fiber diet. You should always eat a balanced diet, get enough physical activity, and stay away from processed food.
Unnecessary fats and sugars throw you off the healthy track. It is not a good idea to starve and lose weight. It can affect your mood and behavioral patterns. These eight foods are some of the easiest foods to include in your diet and lose weight consistently and healthily.