The breakfast has a great impact on the body weight and it can help you lose weight effectively. In this article, we are going to show you 16 breakfast recipes, which are loaded with healthy nutrients, proteins and fiber that will enhance your metabolism and health and help you lose weight.

1. Roasted vegetables with a fried egg

You can include this meal in your diet anytime, but it is best to eat it for breakfast. Only mix an egg with vegetables and it will make you feel full. Use canola oil to cook the egg.


– For the vegetables:

• Juice of half a lemon
• ¼ teaspoon pepper
• ½ teaspoon red pepper
• ¼ teaspoon salt
• ¼ teaspoon garlic powder
• 1 ½ tablespoon virgin olive oil
• ½ head cauliflower (into small pieces)
• 2 broccoli

– For the egg:

• An egg
• Canola oil
• Hot sauce (optional)
• Pinch of paprika (optional)

Preparation method:

1. Preheat the oven to 400⁰ F.
2. In a bowl, mix broccoli and cauliflower in canola oil. Then, add salt, garlic powder, pepper, and red pepper. Mix it well.
3. Apply juice of lemon to all vegetables.
4. Roast the mixture in the oven for about 15 – 20 minutes, with temporary shaking the pan.
5. In a skillet, cook the egg with canola oil.
6. Remove the vegetables from the oven and put them in a plate.
7. Slide the cooked egg on the vegetables, and optionally sprinkle sauce or paprika.
Nutrition: 349 calories per serving

2. Cantaloupe filled with yoghurt

Try to avoid eggs and meat from your diet and consume more Green yoghurt in order to increase your protein intake. In the yoghurt, add cantaloupe and fresh berries, rather than granola.


• Half a cantaloupe
• 6 ounces of Greek yoghurt
• 1 tablespoon of raspberries
• 1 tablespoon of blueberries
• 1 teaspoon pepita seeds

Preparation method:

1. Take the seeds out from the one half of the cantaloupe.
2. In the hole put 6 ounces of Greek yoghurt.
3. Then, add berries and pepita seeds.
Nutrition: 146 calories per serving

3. Flat-belly overnight oats

This easy recipe will help you prevent stomach bloating and lose body weight.


• 1 teaspoon Chia seeds
• Half a cup of rolled oats
• ¼ banana
• ¼ teaspoon of cinnamon
• ¼ cup of yoghurt
• Half a cup of vanilla almond milk
• ¼ cup of chopped pineapple
• ¼ cup of frozen or fresh blueberries
• 1 tablespoon of almonds

Preparation method:

1. In a jar, add all the ingredients as listed above.
2. Leave it in the fridge throughout the night.
3. Consume it in the morning, cold or warmed in a microwave.

Nutrition: 336 calories per serving

4. Smoothie with banana, almond, yoghurt and strawberries

This smoothie contains nearly 15 g. of proteins, 9.2 g. of fiber and 350 calories. It is great if you want to lose weight. If you use frozen fruit, you do not need to use ice cubes.


• ½ banana
• 4 strawberries
• Half a cup of blueberries
• 3 ounces yoghurt
• A cup of soy milk
• 12 almonds (raw)
• 3 ice cubes

Preparation method:

1. Put all the listed ingredients in a blender and blend them until you get a creamy paste. Enjoy the mixture immediately.

Nutrition: 339 calories per serving

5. Low-Carbohydrate Hotcakes

The hotcakes contain flaxseeds and almonds, but do not include sugar and wheat. Moreover, they are loaded with fiber and proteins.


• 3 eggs
• 3 cups of almonds
• 1 tablespoon of flaxseed (ground)
• ½ teaspoon of baking soda
• 2 tablespoons of melted butter, olive oil, coconut oil, and walnut oil
• ¾ coconut milk or almond milk

Preparation method:

1. In a bowl, mix the baking soda, flaxseed, almonds and salt.
2. Whish the 3 eggs in a bowl and put butter or oil, and milk. Mix it well.
3. Then, mix the egg mixture with the flour. If necessary, add more milk.
4. In a skillet, heat oil and then put ¼ of batter. Cook it for about 3 minutes, or until the side becomes brown.
Nutrition: 162 calories per serving

6. Cinnamon apple Quinoa Bake

This bake is loaded with proteins and fiber. Prepare it immediately. You can also add Greek yoghurt to stimulate digestion.


• 2 eggs
• 1 cup of quinoa (not cooked)
• 11/2 teaspoon of cinnamon
• 2 apples
• ½ teaspoon of nutmeg
• 1/8 teaspoon cloves (ground)
• ¼ cup of raisins
• 2 cups of vanilla milk
• ¼ cup of maple syrup
• 1/3 cup of chopped almonds

Preparation method:

1. Heat the oven to 350⁰ F.
2. In a bowl, mix spices with the quinoa.
3. On the quinoa, put the raisins and apples.
4. Then, beat the eggs in the bowl, and ass maple syrup and vanilla milk.
5. Put the mixture on the top of the quinoa, and sprinkle the chopped almonds on it.
6. Bake the mixture for an hour.
7. Leave it to cool and put it in the fridge. In the morning, cut a piece of the bake and consume it with Greek yoghurt.

Nutrition: 269 calories per serving

7. Baked egg in avocado

This breakfast meal is loaded with fiber, proteins, omega 3-fats, and contains no sugar.


• 4 eggs
• 2 ripe avocadoes
• 1 tablespoon of chives (chopped)
• 1/8 teaspoon of pepper

Preparation method:

1. Heat the oven to 425⁰ F.
2. Cut the avocadoes in two halves, and remove 2 tablespoon of the avocado flesh so that you can put the egg in it.
3. Put the avocadoes in a plate.
4. Crack the eggs in the avocadoes. Make sure you crack the yolk and then the white.
5. Bake the avocadoes with the eggs 15 – 20 minutes.
6. Take them from the oven, and sprinkle pepper, and chives if you like.

Nutrition: 449 calories per serving

8. Cottage cheese with fruit

Cottage cheese contains 81 calories, and 14 g, of proteins. You can consume it with berries or other fruit.

9. Gingerbread Chia Pudding

This recipe will help you efficiently lose weight. It is an excellent meal for breakfast.


– For the pudding:

• ¼ teaspoon of cinnamon
• ¼ cup of Chia seeds
• ¾ cup of soy milk (or other milk)
• 1 tablespoon of maple syrup
• ¼ teaspoon ginger (ground)
• Dash of clove (grounded)
• Sea salt

– For the topping:

• 1 tablespoon of raisins
• 1 tablespoons of pecans (or other nuts)

Preparation method:

1. In a jar, put all the ingredients and stir them well.
2. Put it in the fridge and leave it throughout the night.
3. Add the topping and consume the topping.

Nutrition: 307 calories per serving

10. Smoked salmon and asparagus Bundles

This breakfast recipe has over 10 g. of proteins, healthy nutrients, but it does not contain large amounts of sugar.


• 1 tablespoon of olive oil
• 1 bunch of asparagus
• 4 – 6 ounces smoked salmon
• Black pepper (ground)

Preparation method:

1. Heat the oven to 400⁰ F.
2. Sprinkle the asparagus with salt and pepper, and roast it for 10 minutes, until it gets brown.
3. Leave it to cool.
4. When the asparagus is cooled, wrap several spears of it with a slice of smoked salmon.

11. Egg white frittata

It is a low-calories breakfast meal, because it contains high amounts of proteins. It consists of feta, onion, egg white, spinach and pepper.


• 1 teaspoon of black pepper
• 1 teaspoon of salt
• 2 tablespoons of olive oil
• 1 chopped red pepper
• 1 chopped green pepper
• ¼ chopped onion
• 8 egg whites
• Half a cup of feta
• 2 cups of spinach

Preparation method:

1. Heat the oven to 375⁰ F.
2. In a skillet, put olive oil and heat it.
3. Cook onion and pepper 7 minutes, until they become tender.
4. Sprinkle it with salt and pepper.
5. Put the egg whites and cook about 3 minutes.
6. Put spinach and feta on the top of the eggs.
7. Put it in a skillet and bake 8 – 10 minutes.

Nutrition: 300 calories per serving

12. Quinoa egg Bake with garlic and thyme

You can bake it at night, and consume it in the morning. It will give you energy, and healthy nutrients, such as: calcium and iron.


• 8 eggs
• ½ teaspoon of salt
• ½ teaspoon of pepper
• ½ cup of quinoa
• 1 teaspoon of butter
• 1 ¼ cup of milk
• 1 tablespoon of chopped garlic
• 1 tablespoon of chopped thyme
• 1 cup parmesan cheese or Romano
• 2 cups of chopped spinach

Preparation method:

1. Heat the oven to 350 degrees.
2. Rinse the quinoa with cold water.
3. in a bowl, mix milk, eggs, thyme, pepper, salt, and quinoa. Add the spinach. Put the mixture in a baking dish.
4. Bake it 45 minutes, covered with foil.
5. Remove the foil and add cheese on the top. Bake it again 10 – 15 minutes, without the foil.
6. Leave it to cool and consume it.
Nutrition: 247 calories per serving

13. Southwestern tofu scramble

You can prepare the tofu scramble before and refrigerate it. It consists of cumin, cilantro, onion, pepper, and coriander.


• 2 blocks tofu (14 ounces)
• 2 tablespoons of seed oil
• 1 chopped onion
• 1 chopped green pepper
• 1 chopped red pepper
• ½ teaspoon coriander (ground)
• ½ teaspoon cumin (ground)
• 1 ½ teaspoon turmeric (ground)
• 15 ounces black beans
• ¼ cup of chopped cilantro
• 4 – 6 warmed wheat tortillas

Preparation method:

1. Put tofu on a plate, and mash it with potato masher or fork.
2. Heat oil in a skillet. Cook pepper and onion 3 – 4 minutes, until they get tender. Add cumin and coriander, and cook one minute. Then, add tofu and turmeric, and beans. Cook 1 – 2 minutes. Add cilantro.
3. Serve it with tortillas.

14. Hard-boiled eggs with avocado

You should also include this gluten-free meal in your diet, because it is loaded with fiber and proteins.


• 2 hard-boiled eggs
• ½ diced avocado
• 1 teaspoon herbs (your choice)
• Hot sauce (optional)

Preparation method:

1. Peel the eggs and rinse them with cold water. Cut them in slices.
2. In a bowl, mix the sliced eggs with avocado. Add topping if you like.

Nutrition: 333 calories per serving

15. Coconut and Berry Cookie Bars

These cookie bars are rich in fiber, iron, but low in calories.


• 1 cup of almond milk
• 1 cup of blueberries
• 2 tablespoons of melted coconut oil
• 2 eggs
• ¼ cup of honey
• 1 cup of applesauce
• ½ teaspoon of salt
• ½ teaspoon of tartar sauce
• 1 teaspoon of baking soda
• 1 teaspoon of cinnamon
• 1 cup of coconut flour

Preparation method:

1. Heat the oven to 350 degrees.
2. In a bowl, mix salt, tartar cream, baking soda, cinnamon, coconut flour.
3. In another bowl, mix honey, eggs, applesauce, almond milk, and coconut oil. Mix it well. Add the blueberries.
4. Pour the mixture in a baking dish and bake 30 – 35 minutes. Leave it to cool and then cut it into small pieces.
5. Refrigerate it and use it for three days.

Nutrition: 181 calories per serving

16. Paleo Breakfast Bowl

This breakfast meal is easy to prepare. You will need only 10 minutes to prepare it. It contains 335 calories per serving, and is rich in protein and omega 3-fats, but low in carbohydrates.


• 2 eggs
• 1 teaspoon of ghee
• 2 ounces smoked salmon
• ½ cup of arugula
• ¼ chopped avocado
• Lemon juice
• Ground pepper

Preparation method:

1. Heat 2 eggs in a pan for 6 minutes.
2. In a bowl, put arugula, smoked salmon and avocado. Sprinkle it with pepper and add lemon juice.
3. When the eggs are cooked, add them in the bowl.

Nutrition: 335 calories per serving