A meta-analysis of seven cohort studies with 221,732 participants revealed that skipping breakfast is linked to a higher risk of cardiovascular disease (which is directly related to being overweight). Compared with regularly eating breakfast, the analysis indicated a relative risk of 1.22 and 95% confidence interval 1.10–1.35 (a range of values which indicates the precision of a sample estimate). But are there quick breakfast options? Yes! I am about to tell you about 15 yummy, quick, and portable breakfasts. These low-cal and nutritious breakfast foods will put a brake on your weight gain and accelerate weight loss. Swipe up!
1. Banana Almond Cinnamon Smoothie
Prep Time: 5 mins Cooking Time: 2 mins Total Time: 7 mins Serves: 1 Calories: 189
1 banana 4 almonds 200 mL milk 2 tablespoons yogurt ¼ teaspoon cinnamon powder
2. Slimming Matcha Smoothie Bowl
Prep Time: 10 mins Cooking Time: 5 mins Total Time: 15 mins Serves: 1 Calories: 279
1 teaspoon matcha tea ½ cup baby spinach 6 almonds, slivered 2 teaspoons chia seeds 2 tablespoons grated coconut 1 cup light coconut milk A few blueberries for topping
3. Sunny Side Up And Avocado Toast
Prep Time: 10 mins Cooking Time: 2 mins Total Time: 12 mins Serves: 1 Calories: 211
1 whole wheat toast 2 eggs ½ avocado ¼ teaspoon chili flakes or black pepper Olive oil Salt to taste
4. Sprout Salad With Flaxseed Powder
Prep Time: 20 mins Cooking Time: 5 mins Total Time: 25 mins Serves: 1 Calories: 117
2 cups boiled sprouted mung beans ½ cup chopped tomatoes ½ cup chopped cucumber 2 tablespoons boiled peanuts 2 tablespoons flaxseed powder 4 tablespoons lime juice ½ teaspoon black salt 2 tablespoons chopped cilantro
5. Vegetable Semolina/Rava Upma
Prep Time: 7 mins Cooking Time: 10 mins Total Time: 17 mins Serves: 1 Calories: 148
4 tablespoons semolina ½ medium onion, chopped ½ medium carrot, chopped 1 teaspoon mustard seeds A few curry leaves 1 tablespoon ghee 1 tablespoon split chickpeas 10 peanuts ½ teaspoon chopped green chili Salt to taste 1 cup water 1 tablespoon chopped cilantro
6. Gram Flour Savory Pancakes (Besan Chilla)
Prep Time: 8 mins Cooking Time: 10 mins Total Time: 18 mins Serves: 1 Calories: 229
4 tablespoons gram flour ½ medium onion, chopped 2 tablespoons chopped cilantro 2 tablespoons chopped tomato 2 tablespoons olive oil ¼ teaspoon turmeric ¼ teaspoon red chili powder ½ teaspoon chopped green chili (optional) ¼ cup water ½ cup Greek yogurt Salt to taste
7. Yogurt, Fruits, Nuts, And Seeds
Prep Time: 7 mins Cooking Time: 3 mins Total Time: 10 mins Serves: 1 Calories: 118
½ cup Greek yogurt ½ apple, thinly sliced ½ peach, thinly sliced ¼ cup pomegranate 1 teaspoon flaxseed powder 1 teaspoon pepita 1 tablespoon slivered almonds
8. Green Apple And Spinach Smoothie
Prep Time: 5 mins Cooking Time: 5 mins Total Time: 10 mins Serves: 1 Calories: 109
1 green apple ½ cup baby spinach ½ cup almond milk 1 chopped date 1 teaspoon powdered melon seeds
9. Boiled Bengal Gram Quick Breakfast
Prep Time: 20 mins Cooking Time: 5 mins Total Time: 25 mins Serves: 2 Calories: 134
1 cup boiled Bengal gram ½ cup chopped tomato ¼ cup chopped cucumber ¼ cup chopped red onion 1 teaspoon cumin powder 3 tablespoons lime juice 1 tablespoon chopped cilantro 1 teaspoon chaat masala ½ teaspoon black salt
10. Berry Oats Smoothie
Prep Time: 5 mins Cooking Time: 4 mins Total Time: 9 mins Serves: 1 Calories: 281
1 banana ½ cup rolled oats 4 strawberries 10 blueberries ½ cup Greek yogurt ½ cup almond/full-fat milk A pinch of black pepper ½ teaspoon dark cocoa powder
11. Strawberry Sabja Seed Smoothie Bowl
Prep Time: 7 mins Cooking Time: 3 mins Total Time: 10 mins Serves: 1 Calories: 152
5 strawberries ½ teaspoon vanilla essence ½ cup sabja seeds, soaked in water overnight 1 cup blueberry yogurt
12. Sunny Side Up And Garlic Toast And Banana
Prep Time: 3 mins Cooking Time: 6 mins Total Time: 9 mins Serves: 1 Calories: 193
1 or 2 eggs 1 whole wheat bread 1 clove of garlic ½ teaspoon dried oregano ¼ cup chopped red bell pepper 1 teaspoon olive oil Salt to taste Black pepper 1 banana
13. Kiwi And Chia Oats
Prep Time: 7 mins Cooking Time: 5 mins Total Time: 12 mins Serves: 1 Calories: 209
2 tablespoons oats 1 kiwi, chopped 2 tablespoons chia seeds 1 cup almond milk/ full-fat milk 1 teaspoon ground jaggery A pinch of salt
14. Egg Open Sandwich And Green Tea
Prep Time: 8 mins Cooking Time: 5 mins Total Time: 13 mins Serves: 1 Calories: 117
1 hard-boiled egg 1 whole wheat bread toast 1 green tea bag 1 cup water 1 teaspoon olive oil ¼ teaspoon chili flakes Salt to taste
15. Blanched Cauliflower Quinoa
Prep Time: 10 mins Cooking Time: 10 mins Total Time: 20 mins Serves: 1 Calories: 186
¼ cup quinoa 10 small cauliflower florets ¼ cup boiled Bengal gram (optional) ½ teaspoon mustard seeds ¼ cup chopped onion 1 tablespoon chopped red bell pepper ¼ teaspoon chopped green chili 1 tablespoon chopped cilantro 1 ½ cups water Salt to taste 1 teaspoon olive oil
16. Egg Muffins
Prep Time: 10 mins Cooking Time: 20 mins Total Time: 30 mins Serves: 4 Calories: 200 per serving
6 eggs 1/2 cup diced bell peppers 1/2 cup diced onions 1/2 cup diced tomatoes 1/2 cup shredded cheese Salt and pepper to taste
Is oatmeal a good breakfast option for weight loss? Yes, oatmeal is a good breakfast option for weight loss, as it is high in fiber and can keep you satiated for a long time. Are smoothies for breakfast effective for weight loss? Yes, having smoothies for breakfast can be effective for weight loss only if they are made with healthy ingredients like fruits, vegetables, and protein sources. What are some low-carb breakfast ideas for weight loss? Some low-carb breakfast ideas for weight loss can include foods like eggs, bacon, cottage cheese, nut butters, etc. You can have Greek yogurt with berries, avocado toast, cheese and vegetable omelet, shakshuka, etc. Are there any quick grab-and-go breakfast options for weight loss? Yes, some quick grab-and-go breakfast options for weight loss include hard-boiled eggs, Greek yogurt with nuts and seeds, and sugar-free protein bars. Can I eat toast or bread while trying to lose weight? Yes, you can eat toast or bread while trying to lose weight, but choose whole-grain options and limit your portions. Are chia seed puddings a good choice for weight loss breakfasts? Yes, chia seed puddings are a good choice for weight loss breakfasts, as they are high in fiber and protein. Are fruit-based breakfasts effective for weight loss? Yes, fruit-based breakfasts can be effective for weight loss, but they should be combined with other nutrient-dense foods like protein and healthy fats. Incorporating certain recipes into your morning routine can contribute to weight management, enhance mood, and support overall well-being. Check out the below video for a nutritious start to your day.
