Breakfast Tips for Weight Loss

table filled with breakfast food

The old adage is true; breakfast is the most important meal of the day. Breakfast, as the name implies, is when you break your overnight fasting period and replenish your body with nutrients and energy. It’s what gets your motor going, so to speak. And if you’re trying to achieve some weight loss goals, you should be extra mindful about what you’re consuming in the morning. We’ve put together five simple tips to help you utilize breakfast as a weight loss catalyst.

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Opt for savory over sweet

Who doesn’t love pancakes or waffles topped with syrup? Or oatmeal with honey? While those are delicious options, they are also high in sugar. Morning sugar consumption can lead to crashing later in the day and subsequent sugar cravings. You can avoid this by eating more savory options like sausage, eggs, toast, or hashbrowns.

Remember protein

Protein is an important macronutrient that tells your brain when you are full. This means it can help you avoid overeating. If you stock up with a high-protein breakfast, you probably won’t be feeling that lunch-time hunger so early. Healthy breakfast foods that are chock full of protein include eggs, turkey bacon, lean pork or chicken sausage, and Greek yogurt.

Don’t drink too many calories

Coffee is about as essential a product as you will ever find. While a cup of coffee a day isn’t going to seriously impact your health, you should avoid as many additives as possible. Unnecessary calories coming from sugar or flavored creamers will only hurt your weight loss progress. Try drinking your coffee black with a splash of milk instead. Little changes like this can go a long way.

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Eat fruits (and veggies)

Many of us don’t often eat fruits as much as we should. If you add some sliced cantaloupe or watermelon to your sausage, eggs, and toast, you will be hitting three vital food groups. If you can fit in some veggies like broccoli, leafy greens, or zucchini, that’s just a bonus!

Go big or stay home

Contrary to intuition, it might actually be best for you to make breakfast your largest meal of the day. If you eat a big breakfast, you will get your metabolism jump-started earlier, which will help you burn more calories throughout the rest of the day. Just make sure your breakfast is filled with protein, fiber, and relatively low in sugar, and you will be reaping the benefits all day!

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3 Low-Calorie Breakfast Options

On the contrary to the point above, eating a low-calorie breakfast is a good option if you are trying to reach a calorie deficit. If you burn more calories than you consume, you will be well on your way to losing weight. The easiest first step of this is to reduce your calorie intake so you don’t have to work as hard to burn off more than you eat. While a lower-calorie diet may result in less energy, it will be one of your most effective methods of losing weight. Below are three breakfast meals that are low in calories. These are all great options for you to start your day with!

Egg English muffin – Approximately 250 calories

This is a simple and healthy alternative to the fast-food breakfast sandwich. Simply microwave a cracked egg for about a minute and sandwich it between an English muffin along with a slice of cheese. Add some avocado spread as a bonus!

Protein bento box – Approximately 300 calories

A bento box is a storage container meant to hold a single serving of food. If you are running short on time in the morning, pack yourself one of these and fill it with a hard-boiled egg, nuts, and fresh fruit of your choice the night before. This is quick, easy, and effective, and it will give you the essential nutrients you need to start the day.

Smoothie – Approximately 200 calories

Almost any kind of smoothie will do. All you need is milk, yogurt, fruits and/or vegetables, and any optional protein additives. Start by filling your blender with the liquids you’ve chosen and follow that with any greens like kale or spinach. Next, add in your soft ingredients like yogurt or fresh fruits and veggies, then top with any hard ingredients like nuts or frozen fruits and veggies. Simply blend until it’s free of any chunky debris and you’re done!


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