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.

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.

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!


About The Author → Hi, I’m Josh. I’m a Certified Strength & Conditioning Specialist with a degree in Nutrition. I’ve spent the last 10 years in the fitness world as a trainer and coach. I wanted to create a site to be able to reach people all over the world with hopes it’ll bring inspiration to live a better life through nutrition and exercise. I believe we all are capable of becoming our best selves with the proper knowledge and action. To your health!
  • Reply Ross July 28, 2011, 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

  • Reply Andrew July 28, 2011, 4:12 am

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

  • Reply dave July 28, 2011, 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.

    • Reply Josh Schlottman July 28, 2011, 9:05 am

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

  • Reply Jennifer July 28, 2011, 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!

    • Reply Josh Schlottman July 30, 2011, 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.

  • Reply solja August 3, 2011, 1:21 am

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

    • Reply Josh Schlottman August 9, 2011, 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.

  • Reply Linda August 3, 2011, 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!

  • Reply David August 3, 2011, 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?

    • Reply Josh Schlottman August 9, 2011, 1:02 pm

      Hey David,

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

  • Reply Hazel August 6, 2011, 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?

    • Reply Josh Schlottman August 9, 2011, 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.

  • Reply Hazel August 6, 2011, 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!

  • Reply shawn August 15, 2011, 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…

    • Reply Josh Schlottman August 23, 2011, 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.

  • Reply Michael September 7, 2011, 7:27 pm

    Hey Josh, what could I replace the beans with?

    • Reply Josh Schlottman September 16, 2011, 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!

  • Reply louise September 10, 2011, 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

    • Reply Josh Schlottman September 16, 2011, 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!

  • Reply Megan September 26, 2011, 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?

    • Reply Josh Schlottman October 2, 2011, 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.

  • Reply Miss khan October 21, 2011, 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.

  • Reply Veronica February 17, 2012, 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?

    • Reply Josh Schlottman February 20, 2012, 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.

  • Reply Paul March 20, 2012, 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.

  • Reply beth behan May 2, 2012, 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

  • Reply Estela October 1, 2012, 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…?

    • Reply Josh Schlottman May 16, 2013, 10:40 am

      I would add in a meat too such as chicken, buffalo, etc.

  • Reply Zack October 16, 2012, 10:00 am

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

    • Reply Josh Schlottman May 16, 2013, 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.

  • Reply nicole kemp February 9, 2013, 1:07 am

    30g for female aswell?

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