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3 Best breakfasts for weight loss

We all know not to skip breakfast, but what should you eat if you’re trying to drop a few kilos in time for summer?

Woman drinking a smoothie

These three breakfast options are easy to whip up and, if you stick to them, they will help you reach your goal weight.

We’ve all heard countless times that breakfast is the most important meal of the day. But if you’re on a weight loss mission, it’s not good enough to just grab anything so you “break the fast”. Believe it or not, what you choose to eat first thing sets up your body for the rest of the day, meaning that it can be the difference between holding on to or shedding those stubborn kilos. These three breakfast options will jump start your metabolism, blast calories and, most importantly, give you the fuel and energy you need to face the day and make good food choices along the way. All of these recipes serve one, so just double the amounts if your partner/friend/mother also wants to fast-track their weight loss!

Power berry smoothie

Berry smoothieWhy it’s a great choice: Thanks to its combination of nuts, fruit and milk, this fat-burning smoothie will fill you up until lunchtime. The ingredients in this smoothie have been specifically chosen because they have the properties you need if you’re looking to increase your metabolism and shed some excess baggage. The nuts contain healthy fats, while the thin-skinned berries are packed with antioxidants. The milk helps your digestive tract, and the cinnamon helps balance your blood sugar levels, which means you won’t crave that chocolate bar at 3pm.


  • 2 brazil nuts
  • 2 almonds
  • A handful of blueberries and raspberries
  • 1 teaspoon of cinnamon
  • 1 glass of oat, rice or almond milk
  • Optional: 2 tablespoons of natural yoghurt (organic if possible)


  1. Mix all the ingredients in a blender.
  2. Serve in a tall glass and drink immediately.

Spinach and tomato omelette

Spinach omeletteWhy it’s a great choice: A healthier version of the “big” breakfast they serve up in cafes, the nutrients in this omelette will truly set you up for the day. Eggs are full of protein, which slowly releases energy and helps combat hunger pangs and build lean muscle — and who doesn’t want lovely lean limbs? Spinach is a “superfood” for a reason: Loaded with fibre, this will help keep your digestive system healthy and, ahem, regular. Finally, the oil and tomatoes deliver the right balance of healthy fats and antioxidants you need every day.


  • 1 tablespoon of extra virgin olive oil
  • 2 vine tomatoes, de-seeded and chopped
  • 1 small bag of baby spinach
  • 4 free-range (organic) eggs


  1. Heat the oil in a large non-stick frying pan. Gently fry the tomatoes over medium heat for about four or five minutes. (Even though you’re frying, olive oil is one of the best sources of fat you can have, so it won’t sabotage your dieting efforts at all.)
  2. Add the spinach and cook until it starts to wilt.
  3. Beat the eggs with salt and pepper. Then, pour them into the pan. Try tilting the pan so that the mix is distributed evenly (after all, presentation is so important when it comes to enjoying food).
  4. After around two minutes, fold one half of the omelette over.
  5. Continue to cook for a further two to three minutes.

Quinoa porridge

QuinoaWhy it’s a great choice: Quinoa is the grain that has it all. Packed with protein and very little carbs, it is an excellent replacement for white and wholemeal grains and, as such, it can be used in everything from breakfast porridge to salads and stirfries. This breakfast dish will fill you up without leaving you with that bloated, overly full feeling. Blueberries are one of the best fruits for women thanks to their antioxidants and relatively low fructose levels, while the cinnamon will add flavour and reduce sugar cravings throughout the day.


  • 2 cups of low-fat milk (if dairy doesn’t always agree with you, try almond, rice, or goat’s milk)
  • 1 cup of quinoa, rinsed
  • 1 teaspoon of ground cinnamon
  • 1 cup of fresh blueberries


  1. Bring the milk to a boil in a small saucepan.
  2. Add the quinoa and return to a boil.
  3. Reduce heat to low and cover the pan. Simmer until three-quarters of the milk has been absorbed (which should take around 10 to 15 minutes, depending on which kind of milk you’ve used).
  4. Stir in the cinnamon.
  5. Cover and cook until almost all the milk has been absorbed (which should take another five to eight minutes).
  6. Stir in in the blueberries and cook for an extra 30 seconds.
  7. Serve with extra cinnamon and blueberries if you wish.

What did you think of these breakfast options? Do you have any other healthy breakfasts you’d like to share?

More healthy breakfast advice

Brekkie super foods
Make-ahead oatmeal smoothie recipes
9 Quick and healthy breakfasts for busy mornings

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