Breakfast for Weight Loss: Eat yourself fit with these delicious and low-calorie breakfast recipes!

Have a quick cup of coffee before you rush to work and get a croissant or sandwich from the bakery on the way – does this scenario sound familiar to you? In the stressful everyday life and between all the tasks that we have to do, unfortunately many of us do not take the time to prepare a healthy breakfast. But our grandmothers taught us that breakfast is the most important meal of the day. That is true, but what we eat for breakfast is also very important. Especially if we want to stay healthy or lose a few pounds, we should pay attention to a balanced, protein and fiber-rich meal that will keep us full for a long time and taste good. A breakfast for weight loss no longer means that you only have to eat boring eggs or oatmeal. How about a delicious and nutritious acai bowl, for example? Or do you prefer muffins? Whether sweet, savory, vegan or low carb – we have put together many delicious, healthy and low-calorie breakfast recipes for you! Have fun cooking at home!

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Avocado toast, hearty porridge, protein shakes etc. – a light breakfast puts you in a good mood and ensures that we start the day fit and full of energy. When trying to say goodbye to the extra pounds, many people skip the morning meal and only eat at lunchtime. But that is actually wrong. In order for our muscles and the brain to be fully efficient again, they urgently need glucose after the nightly fasting phase. In addition, the metabolism only really gets going when we supply our body with healthy fiber, fats and proteins shortly after waking up. In addition, numerous studies have already confirmed that non-breakfasters consume more calories throughout the day and are more prone to food cravings than breakfasters.

Breakfast for weight loss: how many calories should we eat in the morning?

Recipes for Weight Loss Breakfast Low Calorie Breakfast Recipes Low Carb

We all know that breakfast classics such as chocolate rolls, cheese rolls or classic pancakes are full of calories and fat and not particularly healthy. However, a breakfast that appears healthy at first glance, such as muesli or overnight oats, can quickly become a real calorie bomb. Add a freshly squeezed orange juice and you have unconsciously consumed almost half of your total basal metabolic rate for the day. When it comes to having a light and healthy breakfast for weight loss, there is no magic or uniform number for calories that applies to all of us. After all, everyone is different and calorie consumption depends on different factors. In general, however, it can be said that men between the ages of 25 and 50 should consume around 2000 calories per day and women around 1600-1800 calories. To get a better idea of ​​how many calories your breakfast should contain, it is best to divide the daily calorie count by the number of meals and snacks you consume during the day. The quality of the calories also plays a decisive role – make sure you use a combination of proteins, fiber, vitamins and healthy fats.

These breakfast foods will help you lose weight

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Whether you are at home or on vacation, you should always be able to put together the best breakfast for you to lose weight. To help you with this, we’ve put together a small list of the best foods that are perfect for a healthy start to the day.

  • Oatmeal – Instead of the ready-made muesli mixes, which are usually full of fat and sugar, you should opt for oatmeal. Whether baked oatmeal or simply mixed with a little yoghurt and fresh fruit – there are an incredible number of ways to prepare delicious oatmeal. Due to the high content of proteins, vitamins and fiber, the oat flakes provide more energy and keep us full for a long time.
  • Low-fat quark and Greek yogurt are two great sources of protein. Anyone who has breakfast with 200 grams of low-fat quark or yoghurt in the morning provides the body with around 26 grams of protein. A little fresh berries, a handful of raw nuts and 1 tablespoon of honey and you have a good breakfast for losing weight and building muscle.
  • Eggs – Surprise! High in minerals, vitamins, and micronutrients, eggs are the ultimate weight loss quick breakfast food. With around 13 grams of protein per egg, you are real protein bombs.
  • Lose weight at breakfast with grapefruit and banana – If you want some fruit for breakfast in the morning, then you are in good hands with a banana or grapefruit.
  • Flaxseed – Local superfood and full of fiber – flaxseeds are the perfect addition to your bowl of muesli for a delicious, weight-loss breakfast.
  • Raw nuts offer the perfect balance between fiber, proteins and heart-healthy fats and are therefore ideal for a low-carbohydrate breakfast.

Delicious and healthy for on the go: banana protein shake and lose weight with breakfast

Healthy Breakfast For Weight Loss Banana Protein Shake Low Carb

What can you eat for breakfast if you want to lose weight but are in a hurry in the morning? Okay, a shake is more of a drink, but with the right ingredients you can get a full meal that you can easily prepare the night before and then simply drink it in the car. With 340 calories and 29 grams of protein per serving, this banana protein shake makes it easy to bridge the gap between lunch and dinner.


  • 1 medium banana
  • 150 grams of low-fat quark
  • 15 grams of peanut butter or raw nuts of your choice
  • 150 ml almond milk or water
  • 1 teaspoon honey
  • A pinch of cinnamon

For the preparation you just have to put all the ingredients in a blender and puree until you get a creamy mass. And so you can have the perfect weight loss breakfast in less than 5 minutes!

The perfect breakfast for weight loss: no-bake chocolate peanut butter bars

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This recipe is clear proof of how versatile oatmeal actually is! Incredibly chocolaty, super tasty and nicely crispy – these chocolate peanut butter bars are ready in less than 10 minutes and only have 300 calories per serving. Prepare these on the weekend or whenever you have the time to always have a healthy and quick weight loss breakfast on hand!

Ingredients for 16 bars:

For the oatmeal base:

  • 240 grams of fine oat flakes
  • 170 grams of butter
  • 110 grams of coconut blossom sugar
  • A pinch of salt

Chocolate peanut filling:

  • 180 grams of dark chocolate
  • 260 grams of creamy peanut butter with no added sugar

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  • For the chocolate filling, put the chocolate and peanut butter in a bowl and melt in the microwave at 2 intervals of 30 seconds until you get a smooth mass.
  • Put the butter for the oatmeal crust in a medium saucepan and melt over medium heat.
  • Add coconut blossom sugar and salt and stir until the sugar has completely dissolved.
  • Add vanilla extract and stir briefly.
  • Reduce the heat and fold in the oatmeal. Cook for 2-3 minutes, stirring constantly.
  • Line a small baking dish with baking paper and spread about half of the oatmeal mixture on it and press it flat with a spatula.
  • Pour the chocolate mixture over it slowly and distribute it evenly.
  • Scatter the remaining oat flakes on top and press lightly.
  • Cover with cling film and place in the refrigerator for at least 2 hours or overnight.
  • Cut into 16 bars and enjoy!

Breakfast pizza recipe for the ultimate low-calorie taste experience

Lose Egg For Breakfast Low Carb Breakfast Recipes

Yes you read it right! Even pizza can be eaten for weight loss breakfast! And with just 271 calories per serving, this recipe is ideal for indulging in something delicious on a lazy weekend.

Ingredients for 4 pizzas:

  • 140 grams of whole wheat flour
  • 1 teaspoon Baking powder
  • A pinch of salt
  • 240 grams of Greek yogurt with 0.1% fat
  • 160 grams of grated light mozzarella
  • 4 eggs
  • 8 cherry tomatoes
  • A handful of baby spinach
  • 4 pieces of low-fat ham


  • Preheat the oven to 220 degrees and line a large baking sheet with parchment paper.
  • Put the flour, baking powder and salt in a large bowl and whisk well.
  • Add the yogurt and mix well with a fork or spoon until you get a sticky batter.
  • Flour the work surface lightly and knead the dough well with your hands for about 5 minutes. Divide into 4 balls of equal size.
  • Roll out the balls thinly and top with spinach, mozzarella, ham and tomatoes.
  • Smash the egg in half and bake the pizzas for 10-12 minutes or until golden brown.

Eggs with a difference: low-calorie Shakshuka recipe

light breakfast for weight loss Shakshuka recipe low in calories

Do you prefer a hearty meal in the morning and don’t know which weight-loss breakfast you can prepare? Then our Shakshuka recipe is just right for you! Shakshuka is a classic North African dish made from eggs and tomatoes and our variant scores with just 230 calories per serving!

Ingredients for 3 servings:

  • 1 medium-sized onion, finely diced
  • 1 red pepper, pitted and diced
  • 4 cloves of garlic, finely chopped
  • 6 eggs, size. L.
  • A small bundle of fresh parsley and fresh coriander, chopped into small pieces
  • 1 can of peeled and diced tomatoes
  • 1 tbsp paprika powder
  • 1 teaspoon cumin
  • A pinch of chilli powder
  • 1 tbsp olive oil
  • Salt and pepper to taste


  • Heat the olive oil in a large frying pan over medium heat.
  • Add paprika and onion and sauté for 5 minutes.
  • Add garlic and spices and cook for 1 minute.
  • Put the canned tomatoes with the juice in the pan, season with salt and pepper and bring to the boil.
  • Make small holes in the sauce and add the eggs.
  • Cover the pan and cook for 5-8 minutes or until the eggs are ready.
  • Garnish with chopped coriander and parsley and enjoy!

Breakfast for weight loss for all chocolate lovers: low-calorie vegan chocolate muffins

Breakfast for weight loss and muscle building low calorie muffins

Chocolate muffins for breakfast? Sounds too good to be true, doesn’t it? But if you need breakfast for weight loss recipes that are not only healthy but also satisfy your sweet tooth, then we have the solution for you! These vegan chocolate muffins taste just as good as these from the bakery, but only have 150 calories per piece! Is not that a dream?


  • 120 grams of oat flour or simply ground oat flakes in a blender
  • 80-100 grams of erythritol
  • 180 ml almond milk
  • 160 grams of apple sauce, unsweetened
  • 65 grams of peanut butter or other nut butters of your choice
  • 50 grams of unsweetened cocoa powder
  • 1 teaspoon Baking powder
  • 100 grams of dark chocolate
  • 1 tbsp apple cider vinegar
  • 1 tbsp vanilla extract
  • A pinch of salt


  • Preheat the oven to 180 degrees and either line a muffin tin with paper inserts or use silicone molds.
  • In a large bowl, add oatmeal, erythritol, cocoa powder, baking powder, and salt. Stir everything well.
  • Next, add the almond milk, applesauce, peanut butter, apple cider vinegar and vanilla extract and stir until smooth with a whisk.
  • Finally, chop the chocolate and fold in. Mix everything together well until you get a smooth mixture.
  • Divide the batter into 12 muffin tins and bake for about 25-28 minutes.
  • Let it cool down for a moment and voilà – you’ve already prepared a good weight loss breakfast.

Low Carb Pancake Recipes Healthy Breakfast For Weight Loss