You Have to Try These Weight Loss Breakfast Recipes for Men – Lose Weight Fast

You Have to Try These Weight Loss Breakfast Recipes for Men

Breakfast may be more important than you think for weight loss. In fact, a 2017 study published in Plos One reports that skipping breakfast is associated with a higher risk of abdominal obesity compared with eating breakfast regularly.

Another study published in 2017 in Obesity Science & Practice found that eating breakfast helps prevent weight gain, especially around the waistline, in men over time. However, what you eat for breakfast determines how successful you’ll be at shedding pounds. Choose the right combination of nutritious foods to keep you full and energized throughout the morning, and make healthy eating a lifestyle!

Why Breakfast Aids in Weight Loss

Starting out your day with a healthy breakfast aids in weight loss for numerous reasons, such as:

  1. Eating breakfast decreases your risk for binge eating later in the day.
  2. Breakfast jump starts your metabolism and keeps it going strong throughout the entire day.
  3. Eating breakfast gives you the energy needed to burn extra calories.
  4. Breakfast helps prevent physical and mental fatigue.

In addition to lowering your risk for belly fat accumulation and weight gain over time, eating breakfast can help you focus better at work and burn extra calories during early morning workouts.

Knowing how to plan a healthy weight loss breakfast for men can improve your overall quality of life, and help you achieve or maintain weight management goals.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting…

Download this Free Meal Plan here.
Join over 200,000 other guys 40+ using this meal plan to lose weight »

How to Plan a Healthy Weight Loss Breakfast

Healthy weight loss breakfasts for men are easy to plan. Simply divide your plate into sections and choose a variety of fiber-rich foods, healthy proteins, and nutritious fats. For example, fill:

  • About half of your plate with fruits and veggies
  • One-fourth of your plate with healthy protein foods
  • One-fourth of each plate with fiber-rich starches and nutritious fats

When creating weight loss breakfast meal plans, use the following lists to begin shedding excess weight and fat in no time.

Fiber-Rich Breakfast Foods

Add the following fiber-rich foods to weight loss breakfast menus to stay full all morning long, drop excess weight, and look and feel your best.

  • Berries
  • Bananas
  • Citrus fruits
  • Kiwi fruit
  • Melons
  • Tomatoes
  • Spinach
  • Kale
  • Other vegetables
  • Oatmeal
  • Quinoa
  • Nuts
  • Seeds
  • Legumes

While you might not think of vegetables as breakfast foods, find creative ways to add veggies to morning meals. This means adding vegetables to omelets, scrambled eggs, tofu, or vegetable juices and smoothies.

Nutritious Protein-Rich Breakfast Foods

Protein helps increase satiety, maintain lean muscle during weight loss, keep your metabolism high, and maximize energy expenditure. Simply choose proteins you love, and fill at least one-fourth of each plate with high-protein breakfast foods like:

  • Eggs
  • Lean chicken or turkey
  • Uncured turkey bacon
  • Meatless bacon
  • Meatless sausage
  • Tofu
  • Greek yogurt
  • Low-fat cottage cheese
  • Low-fat milk or plant milk
  • Reduced-fat cheese
  • Plain Keir
  • Protein powder
  • Nuts
  • Seeds
  • Nut butters
  • Legumes

You can add just about any protein-rich food to breakfast recipes. Nuts, seeds, nut butter, and tofu are rich in heart-healthy fats in addition to protein.

Healthy Breakfast Fats

Like protein, dietary fat also boosts satiety to help you feel full longer after eating breakfast. This reduces your risk of binge eating later in the day and curbs junk food cravings. Consuming healthy fats also keeps your hair, skin, nails, and heart healthy. Examples of nutritious fats often used in weight loss breakfasts include:

  • Avocados
  • Nuts
  • Seeds
  • Nut butters
  • Olives
  • Plant oils

Incorporate these fats into all weight loss recipes, not just breakfast dishes.

Nutritious Breakfast Weight Loss Drinks

Regardless of which meal you’re eating, drink lots of water plus coffee or green tea to get a boost of antioxidants and energizing caffeine to increase your calorie expenditure. Black coffee and unsweetened green tea are low-calorie drinks,  providing just under 5 calories per serving. Protein shakes and smoothies make excellent breakfast drinks or meal replacements as well!

Weight Loss Calorie Recommendations for Breakfast

When you’re dieting to lose weight, eat about 500 to 1,000 fewer calories than your usual intake to drop 1 – 2 pounds per week. This weight loss rate is safe and effective for long-term success, says the Centers for Disease Control and Prevention (CDC).

For many men, this means eating about 1,500 to 1,800 calories daily, suggests the National Heart, Lung, and Blood Institute (NHLBI). Your individual weight loss calories needs vary based on your size, age, metabolism, and activity level.

As a rule, aim to eat about 300 to 400 calories for breakfast during weight loss and limit overall calories to 1,500 – 1,800 per day. The following are examples of how men can stick with this daily calorie allotment and achieve their goal weights:

  • Three 350-calorie meals plus two to three 250-calorie snacks
  • Four 400-calories meals
  • Five 350-calorie meals
  • Six 300-calorie meals

Aim to eat smaller, more frequent meals throughout the day rather than two or three large meals. Doing so helps curb hunger and lowers your risk of overeating at mealtime.

Weight Loss Breakfast Ideas for Men

Choose a weight loss breakfast you love, control your overall calorie intake, and change up breakfast ingredients often to avoid boredom and meet your body’s daily nutritional needs. Examples of healthy breakfast ideas that will keep you going strong all morning long include:

Weight Loss Breakfast #1

  • 1 cup of low-fat (1%) cottage cheese: 163 calories
  • 1/2 ounce of walnuts: 90 calories
  • 1 cup of blueberries: 84 calories

Total calories: 337 calories

Weight Loss Breakfast #2

  • A 3-egg omelet made with 1/2 cup of mushrooms and 1/2 cup of spinach: 230 calories
  • 1/4 of an avocado: 80 calories
  • 1 cup of strawberries: 50 calories

Total calories: 360 calories

Weight Loss Breakfast #3

  • 1 scoop of protein powder: 103 calories
  • 1 small banana: 90 calories
  • 1 1/2 cups of low-fat milk or plant milk: 120 calories
  • 1 teaspoon of almond butter or chia seeds: 32 calories
  • Ice: 0 calories

Total calories: 345 calories

Weight Loss Breakfast #4

  • 1 cup of cooked oatmeal: 150 calories
  • 1/2 ounce of almonds: 82 calories
  • 1 small orange: 65 calories
  • 3 slices of uncured turkey bacon or meatless bacon: 90 calories

Total calories: 387 calories

Weight Loss Breakfast #5

  • 2 hard-boiled eggs: 144 calories
  • 1 container of plain nonfat Greek yogurt: 100 calories
  • 1/2 ounce of pistachios: 80 calories
  • 1 cup of raspberries: 64 calories

Total calories: 388 calories

Weight Loss Breakfast #6

  • 2 scrambled eggs made with 1 teaspoon of oil
  • 1/2 cup of cooked asparagus
  • 1/2 cup of cooked black beans
  • 1 medium kiwi fruit

Total calories: 360 calories

(Vegan) Weight Loss Breakfast #7

  • 3 meatless sausage links: 191 calories
  • 1 cup of cantaloupe cubes: 60 calories
  • 1 1/2 cups of protein-fortified almond milk or soy milk: 120 calories

Total calories: 371 calories

Weight Loss Breakfast Recipes

Weight loss breakfast recipes don’t have to taste boring and bland. Try the delicious, nutritious breakfast recipes below to curb your appetite and watch the pounds melt off.

Weight Loss Breakfast Recipe #1: Egg, Quinoa, and Avocado Bowl

This heart-healthy egg, quinoa, and avocado bowl recipe boosts satiety and keeps you energized all morning long. Make this dish a regular breakfast to drop excess weight, keep it off for good, and maintain or build muscle mass. Ingredients include:

  • 1 cup of cooked quinoa
  • 2 cooked eggs
  • 2 cooked egg whites
  • 1/4 of an avocado
  • Steamed veggies of your choice

Simply cook the ingredients, combine them together in a bowl, and add salt, pepper, or your favorite seasonings!
Servings: 1 to 2

Weight Loss Breakfast Recipe #2: Bell Pepper Eggs

You’ll love this mouth-watering, nutritious bell pepper egg recipe that’s low in calories but loaded with protein and satiating fiber. Ingredients include:

  • 1 bell pepper, sliced into rings
  • 6 eggs
  • 2 tablespoons of chopped chives
  • 2 tablespoons of chopped parsley
  • Salt and pepper to taste

Just spray a non-stick pan with cooking spray, sauté the bell peppers for several minutes, and flip them over. Crack an egg in the middle of each pepper, add seasonings, and finish cooking the eggs. Garnish with the parsley and chives if desired, and enjoy!

Servings: 6

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting…

Download this Free Meal Plan here.
Join over 200,000 other guys 40+ using this meal plan to lose weight »Pages: Page 1, Page 2

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