best breakfast for weight loss

Best Breakfast For Weight Loss

What Is The Best Breakfast For Weight Loss?

Today I’m going to tell you not only my favorite meal to eat in the morning but I’m also going to show you all the components of the best breakfast for weight loss so you can create your own super fat burning meal.

There’s no doubt about it that breakfast is going to be the most important meal of the day when it comes to burning fat.  The simple reason for this is your body has been in a fasted state for the past 8 or so hours while you were asleep.

During this time your metabolism slows down and this is why you usually don’t wake up in the middle of the night starving for something to eat.  So eating a healthy breakfast is going to be very important if you’re planning on jump starting your metabolism for the day.

My favorite low carb breakfast ideas will help you to find the right choices in the morning to keep your weight falling off.

I don’t know why but for most people eating breakfast is one of the biggest chores in the world for them.  And this is probably one of the worst things you can do if you’re intending on burning some fat.  Your metabolism is already going at a snails pace and if you continue to starve your body even longer then you’re going to also slow your metabolism even further as well.

Ideally the best breakfast for weight loss is going to be eaten within 30 minutes of waking and waiting any longer will prevent your body from burning fat effectively.  And another critical element for a fat torching breakfast is to make sure it contains at least 25-30g of protein in it.

Most people unfortunately are eating the exact OPPOSITE of what they should be eating for breakfast if they’re intending to lose weight.  Here’s what the typical breakfast looks like:

  • A bowl of cereal with milk
  • English muffin
  • Orange juice

As you can see all the items above will cause you to put on fat rather than keep it off.

The cereal (no matter how healthy it appears) is usually made out of some kind of flour or grain which will spike your blood sugar and insulin levels. Milk also causes an insulin response in your body and the orange juice contains a ton of sugar in the form of fructose which will also crank up your insulin levels.

All of this is a recipe to pack on the belly fat and keep it there.

Here Is The Best Breakfast For Weight Loss

  • 2-3 whole eggs with turmeric sprinkled on top
  • 1-2 cup of spinach
  • 1-2 slices of turkey bacon (nitrate free)
  • 1 cup of black beans (no sodium added)
  • Glass of cold water mixed with Athletic Greens
best breakfast for weight loss

As you can see this breakfast is loaded with protein and vegetables. I always recommend eating whole eggs instead of egg whites because the former has more nutrients.

You can read more why I prefer whole eggs in my egg whites vs egg yolks post.

I usually sauté the spinach in the frying pan with some macadamia nut oil and then I’ll mix in the eggs with it. I sprinkle some turmeric on top which is a powerful anti-inflammatory and also a well known anti-cancer spice.

The black beans or I also like to replace them with lentils are a good source of carbohydrates for the rest of the day and they won’t elevate your blood sugar or insulin levels.

And to top it off I’ll drink a cold glass full of water and mixed with Athletic Greens.

How To Make Your Own Best Breakfast For Weight Loss

To make sure you’re eating your own killer breakfast to burn fat make sure it doesn’t contain any flour, grains, milk, fruit, sugar, juices or smoothies.

Eggs are healthy for weight loss and they also taste absolutely delicious.

Remember your ideal belly fat blasting breakfast is going to contain 25-30g of protein and it should be eaten within 30 minutes of waking up.  If you absolutely HATE eating breakfast and you’re not willing to make any changes then try drinking a healthy protein shake upon waking and then you can eat this meal 3-4 hours later.

But any time you eat it I still consider it to be my favorite and the best breakfast for weight loss!


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  1. Ross

    July 28, 2011 at 3:43 am

    Hey josh,

    I have been trying to eat a healthy breakfast for quite some time now, and i normally have scrambled egg and fruit. Annoyingly, after reading your post all the many months that i have been using milk in my scrambled eggs in an attempt to have a healthy breakfast is now proving to be the opposite. Quite irritating i must say. A very nice looking breakfast though, i definitely want to try that


  2. Andrew

    July 28, 2011 at 4:12 am

    Looks delicious, I am sure you’d feel like a million dollars after a workout and meal like this too.


  3. dave

    July 28, 2011 at 8:26 am

    Don’t think this is too time-consuming to do every day. (If you don’t mind it not looking as nice as Josh’s photo) You can cook multiples of these and have them ready to reheat. 3 days worth of breakfasts prepared ahead of time makes it a lot easier to stay on a good nutritional track when you’re trying to get out the door in the morning.


    • Josh Schlottman

      July 28, 2011 at 9:05 am

      Good idea Dave! Preparation is going to be the key to success.


  4. Jennifer

    July 28, 2011 at 9:22 pm

    I see that you recommend eating 30 min after waking, but . . . what if you do your workout first thing in the morning? Is that as good a way to rev the metabolism or is it harming it? Thanks!


    • Josh Schlottman

      July 30, 2011 at 3:25 pm

      Hi Jennifer,

      I never recommend working out first thing in the morning on a completely empty stomach because you’re going to be lacking key nutrients to have a great workout. Instead try drinking half a protein shake before your workout and half afterwards.


  5. solja

    August 3, 2011 at 1:21 am

    that look like sooooo much food !!! how could you eat it all for breakfast.


    • Josh Schlottman

      August 9, 2011 at 1:01 pm

      Hi Solja,

      haha I’m a pretty big guy (6’3″ @ 210#) so I have to eat a lot but for the average person I wouldn’t recommend eating as much food as pictured.


  6. Linda

    August 3, 2011 at 9:38 am

    Totally agree on the big protein breakfast. Breakfast truly is the most important meal of the day! I have just invested in some kettle bells and loved watching your workout. Now to get in some practice!


  7. David

    August 3, 2011 at 1:54 pm

    Hey Josh,

    I typically wake up at about 5:00 am and eat a small bowl of cereal to get me going and am out the door and at the gym by 5:30 am. Once I get back home I will make a nice hardy scrambled egg breakfast similar to yours. The cereal I eat is Kashi’s Go Lean Crunch. It has 9g of protein, 8g of fiber and 500mg of Omega-3’s per cup. I also eat it with fat free milk. What are your thoughts on the cereal before the gym and do you recommend something else?


    • Josh Schlottman

      August 9, 2011 at 1:02 pm

      Hey David,

      Instead of the cereal I would go with a protein shake if you’re limited for time.


  8. Hazel

    August 6, 2011 at 5:55 am

    Hi Josh, you have said here that no fruits or cereal or milk for breakfast but I’ve read in another of your posts or in the fat loss frog report somewhere that having cereal and milk with slices of fruit in it is a good start to the day. Today that’s exactly what I did. After that, I had some Jasmine tea and about 30 mins later, I did a 30 minute workout. About an hour after working out I had a turkey slice, some salad and mushrooms. Am I eating/doing things correctly?

    I’m also thinking that instead of using milk with my cereal, I would use Natural Organic Fat Free Yoghurt to boost protein or so. What do you think?


    • Josh Schlottman

      August 9, 2011 at 1:06 pm


      If you’re in a hurry then cereal/milk/fruit will be ok if you eat it first thing in the morning especially if you’re already in shape. But if you’re really trying to lose fat because you’re overweight then I would just stick with a protein shake or egg breakfast instead.


  9. Hazel

    August 6, 2011 at 6:13 am

    Oh and to be clear on the cereal I’m currently using, it’s Fruit’n’Fibre. I don’t know if you guys have it there but I live in London and that seems healthy enough to me? Thanks in advanced!


  10. shawn

    August 15, 2011 at 8:34 pm

    im really digging this breakfast plan but my research indicates you should only have 3 eggs per WEEK because they can cause high cholesterol,comment please? i do not have high cholesterol and i really wanna try this breakfast plan but im worried about that many eggs EVERDAY…


    • Josh Schlottman

      August 23, 2011 at 9:29 pm

      Hi Shawn,

      Check out my blog post on egg yolks vs egg whites. It’ll tell you why I recommend eating the full egg with the yolks.


  11. Michael

    September 7, 2011 at 7:27 pm

    Hey Josh, what could I replace the beans with?


    • Josh Schlottman

      September 16, 2011 at 7:15 pm

      Hi Michael,

      You can replace the beings with green vegetables or vegetable juice. I know doesn’t sound fun but it works!


  12. louise

    September 10, 2011 at 3:48 am

    Hi Josh,
    I’m from England and have been looking for Athletic Greens but they don’t import , do you know an alternative i can get hold of ? many thanks , louise


    • Josh Schlottman

      September 16, 2011 at 7:19 pm

      Hi Louise,

      Even if you don’t do the workouts and stick to the diet you’ll still see good results, let me know how it goes!


  13. Megan

    September 26, 2011 at 4:22 pm

    I want to loose some fat around my stomach, I usually eat oatmeal with raisins for breakfast and have yogurt with granola and fruit later for lunch, is that a bad idea?


    • Josh Schlottman

      October 2, 2011 at 7:08 pm

      Hi Megan, I would go with a higher protein breakfast with about 30g of protein per meal. Also make sure you’re eating more protein throughout the day.


  14. Miss khan

    October 21, 2011 at 5:43 am

    I want to loose weight, my age is 24. Weight 70kg. Height 5.5. Daily m doing walking and jogging in the morning. 1and half hour. And morning after exercise i eat one roti with sabzi then in afternoon oats upma and dinner knorr veg soup.. Is this good. Plz suggest me as i want to loose weight as soon as possible.


  15. Dale

    November 19, 2011 at 2:04 pm

    What is the yellow and red stuff on top of your eggs and spinach in your breakfast picture? Thanks!


    • Josh Schlottman

      June 1, 2017 at 5:03 pm

      Oh haha it’s just ketchup, turmeric and some pepper cracked on top. The turmeric is great for reducing inflammation in your body.


  16. sharmila

    November 21, 2011 at 4:35 am


    iam 25yrs women Height4.9″ & weight 63 kgss . Pls tell me the food diet chart & some excercise to loose weight.


  17. Rafael

    November 21, 2011 at 9:59 am

    Hey Josh, I noticed in the comments that you recommend the protein shakes a lot, too. Is there a specific brand you recommend, or how do you make yours? Thank you for your time


  18. Veronica

    February 17, 2012 at 11:31 am

    Hello Josh,

    I was under the impression that protein may cause you to gain weight that it is good for people that workout. If I walk or jog 30-45 minutes a day for 3-4 days in a week should I add protein will I still be able to lose weight and of course adding a healthy diet. I also had my gallbladder remove in 2008 and it seems that since then my body doesn’t act well when eating certain foods which is why I avoid the yolk from the eggs. Is this ok to do so?


    • Josh Schlottman

      February 20, 2012 at 8:32 am

      Hi Veronica, since you had your gallbladder removed you should consult with a licensed dietician to make sure you meet all of your needs.


  19. Alan

    March 7, 2012 at 7:05 am

    Just a little info I found about turmeric, you should take 1-2 big spoons daily, and mix it with a pinch of black pepper (which helps to get it absorbed in your intestine, with a factor of 2000!!!). If not mixed with food, the best way is to mix it with a good vegetable oil


    • Josh Schlottman

      June 1, 2017 at 4:15 pm

      I usually like to sprinkle some turmeric on my morning eggs along with cracked pepper to improve the bioavailability.


  20. Paul

    March 20, 2012 at 4:44 pm

    This is an interesting take on breakfast. Cereal and milk have been a staple for a long time. I think sometimes people get too carried away and analyze things way more than is needed. Also I do not really agree with eating protein before a workout. This goes against how the body using energy. Protein is the last thing the body uses. Not only that protein weighs heavily in the stomach. If you are going to need energy a food that is going to get in the blood stream quickly would seem to be a better choice. I don’t know where you get your research, but based on how the body uses energy this just makes more sense to me.


  21. beth behan

    May 2, 2012 at 10:16 am

    hi josh everyday i would have a homemade fruit smoothie w mago strawberries low fat yogurt and a bit of oj is this ok and are cardio drills including burpees joging russian twists jumping etc is this good i do 15 mins a day a text backwud b greatly appreiciated


  22. Estela

    October 1, 2012 at 5:02 am

    I am a vegetarian, so, what’s the best breakfast? Is 1 cup spinach + 1/2 cup beans + 1 tbsp of flax seeds or chia seeds enought to get the protein? Maybe adding some nuts or coconut…?


  23. Zack

    October 16, 2012 at 10:00 am

    Hey josh,
    Do you prefer eating fruits before eating eggs in breakfast?


    • Josh Schlottman

      May 16, 2013 at 10:33 am

      I usually don’t eat fruit for breakfast. Usually just some kind of meat or eggs + almonds. This way your blood sugar will gradually rise.


  24. nicole kemp

    February 9, 2013 at 1:07 am

    30g for female aswell?


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About Josh

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Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

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