5 Weight-Loss Breakfasts Worth Including in Your Diet

Breakfast isn’t just the first meal of the day; it’s an essential element of a weight-loss strategy. Properly selected foods help kick-start your metabolism, avoid overeating throughout the day, and maintain stable energy levels. If you want to lose weight without strict restrictions or hunger, it’s best to focus on protein, fiber, and healthy fats. At joy-pup, we offer 5 weight-loss breakfast options with simple recipes that are easy to incorporate into your daily diet. Also check out our lazy breakfast recipes for every day.

Oatmeal with Berries and Chia Seeds

Oatmeal is a healthy eating classic. It’s rich in complex carbohydrates and fiber, which provides a long-lasting feeling of fullness and prevents blood sugar spikes.

Ingredients:

• 50 g rolled oats (not instant)
• 200 ml water or low-fat milk
• 1 tbsp chia seeds
• 50–70 g fresh or frozen berries
• pinch of cinnamon

Instructions:

• Pour water or milk over the rolled oats.
• Simmer for 5–7 minutes.
• Add the chia seeds and stir.
• Add the berries and sprinkle with cinnamon.

Vegetable and Herb Omelet

A protein breakfast helps reduce hunger throughout the day. An omelet with vegetables is a low-calorie yet nutritious option.

Ingredients:

• 2 eggs (or 1 egg + 2 egg whites)
• 50 g spinach
• 1 small tomato
• 30 g bell pepper
• herbs to taste
• salt and pepper

Instructions:

• Whisk the eggs with a pinch of salt. Fry the vegetables in a non-stick frying pan with little or no oil.
• Pour the egg mixture over the vegetables.
• Cook, covered, for 5-7 minutes.

Greek Yogurt with Nuts and Fruit

Plain Greek yogurt is a source of protein and probiotics, which support gut health.

Ingredients:

• 200 g plain Greek yogurt without sugar
• 1 small apple or half a banana
• 10-15 g nuts (almonds, walnuts)
• 1 tsp flax seeds (optional)

Directions:

• Cut the fruit into small pieces.
• Mix the yogurt with the fruit.
• Add chopped nuts and flax seeds.
• It’s important not to overdo it with nuts: they are healthy, but quite high in calories.

Whole-grain toast with avocado and egg

This option combines healthy fats, protein, and complex carbohydrates, making it balanced and filling. Ingredients:

• 1 slice of whole grain bread
• 1/2 avocado
• 1 egg (boiled or poached)
• lemon juice
• salt and pepper

Directions:

• Toast the bread.
• Mash the avocado with a fork and add a little lemon juice.
• Spread the avocado on the toast.
• Top with the egg and season to taste.

Sugar-Free Cottage Cheese Casserole

Cottage cheese is one of the best foods for weight loss due to its high protein content and low calorie content.

Ingredients:

• 400 g low-fat cottage cheese
• 1 egg
• 2 tbsp natural yogurt
• 1–2 tbsp oatmeal
• berries to taste
• vanilla or cinnamon

Directions:

• Mix the cottage cheese, egg, and yogurt until smooth.
• Fold in the oatmeal and berries.
• Pour the mixture into a baking dish. Bake at 180°C for about 30–35 minutes.

To be continued…