Innovative ideas to incorporate nutrient-rich foods into your daily morning meals for weight loss.
Thank you for reading this post, don't forget to subscribe!
Having a healthy breakfast is the best way to loss the stubborn flab. Dr James Betts, Principle Investigator of Bath Breakfast Project, University of Bath, says, “It is certainly true that people who regularly eat breakfast tend to be slimmer and healthier. Also, breakfast skippers tend to be obese and suffer from poor mental health.
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 (arange 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. Swip Up!
Let’s go Start!
1. Gram Flour Savory Pancakes
Prep time: 8 mins
Cooking time: 10 mins
Total time: 18 mins
Serves: 1
Calories: 299
Ingredients
- 4 Tablespoons gram flour
- 1/2 medium onion, chopped
- 2 Tablespoons chopped cilantro
- 2 Tablespoons chopped tomato
- 2 Tablespoons olive oil
- 1/4 Teaspoon turmeric
- 1/4 Teaspoon red chilli powder
- 1/2 Teaspoon chopprd green chilli (optional)
- 1/4 Cup water
- 1/2 Cup greek yogurt
- Salt to taste
How to Prepare
- Mix the gram flour, onion, tomato, cilantro, salt, turmeric, chilli powder, and green chilli.
- Add water and mix well.
- Heat a skillet and add olive oil.
- Add a dollop add the gram flour mix. Use the back of a spoon to spread the batter evenly.
- Cook for 2 minutes on either side.
- Make two pancakes and have them with half a cup of greek yogurt.
2. Yogurt, Fruits, Nuts and Seeds
Prep time: 7 mins
Cooking time: 3 mins
Total time: 10 mins
Serves: 1
Calories: 188
Ingredients
- 1/2 Cup greek yogurt
- 1/2 Apple, thinly sliced
- 1/2 Peach, thinly sliced
- 1/4 Cup pomegranate
- 1 Teaspoon flaxseed powder
- 1 Teaspoon pepita
- 1 Teblespoon slivered almonds
How to Prepare
- Whisk the greek yogurt with flaxseed powder
- Transfer it to a bowl.
- Toss in the sliced apple, sliced peach, pomegranate, almonds and pepita.
- And, it’s ready!
3. Green Apple and Spinach Smoothie
Prep time: 5 mins
Cooking time: 5 mins
Total time: 10 mins
Serves: 1
Calories: 109
Ingredients
- 1 Green apple
- 1/2 Cup baby spinach
- 1/2 Cup almond milk
- 1 Chopped date
- 1 Teaspoon powdered melon seeds
How to Prepare
- Toss all ingredients into a blender
- Blend well
- Pour the luscious green smoothie into a tall glass.
- Drink it right away or take it to work or school.
4. Boiled Bengal Gram Quick Breakfast
Prep time: 20 mins
Cooking time: 5 mins
Total time: 25mins
Serves: 2
Calories: 134
Ingredients
- 1 Cup boiled bengal gram
- 1/2 Cup chopped tomato
- 1/4 Cup chopped cucumber
- 1/4 Cup chopped red onion
- 1 Teaspoon cumin powder
- 3 Teblespoons lime juice
- 1 Tablespoon chopped cilantro
- 1 Teaspoon chaat masala
- 1/2 Teaspoon black salt
How to Prepare
- Toss the boiled bengal gram into a bowl.
- Add all other ingredients to the same bowl.
- Mix well.
5. Berry Oats Smoothie
Prep time: 5 mins
Cooking time: 5 mins
Total time: 10 mins
Serves: 1
Calories: 281
Ingredients
- 1 Banana
- 1/2 Cup rolled oats
- 4 Strawberries
- 10 Blueberries
- 1/2 Greek yogurt
- 1/2 Cup almond full-fat milk
- A pinch of black pepper
- 1/2 Teaspoon dark cocoa powder
How to Prepare
- Peel, slice, and toss the banana into a blender.
- Add the rolled oats, strawberries, blueberries, yogurt, almond full-fat milk, dark cocoa powder, and a pinch of black pepper.
- Blend well.
6. Banana Almond Cinnamon Smoothie
Prep time: 5 mins
Cooking time: 3 mins
Total time: 8 mins
Serves: 1
Calories: 189
Ingredients
- 1 Banana
- 4 Almonds
- 200 mL milk
- 2 Tablespoons yogurt
- 1/4 Teaspoon cinnamon powder
How to Prepare
- Toss all the ingredients in a blender and blend well.
- Pour into a glass, and it’s ready.
7. Sunny Side Up and Avocado Toast
Prep time: 10 mins
Cooking time: 3 mins
Total time: 13 mins
Serves: 1
Calories: 211
Ingredients
- 1 Whole wheat toast
- 2 Eggs
- 1/2 Avocado
- 1/4 Teaspoon chili flakes or black pepper
- Olive oil
- Salt to taste
How to Prepare
- Heat olive oil in a pan and crack open the eggs.
- Cook for 2 minutes.
- In the meanwhile, mash half an avocado.
- Place the mashed avocado on the whole wheal toast.
- Place the sunny side up on top of the mashed avocado.
- Sprinkle some chili flakes or black pepper and salt.
- And it’s ready.
8. Slimming Matcha Smoothie Bowl
Prep time: 8 mins
Cooking time: 4 mins
Total time: 12 mins
Serves: 1
Calories: 152
Ingredients
- 5 Strawberries
- 1/2 Teaspoon vanilla essence
- 1/2 Cup sobja seeds, soaked in water overnight
- 1 Cup blueberry yogurt
How to Prepare
- Halve the strawberries and toss them into a blender.
- Add blueberry yogurt to the blender and blend well.
- Pour it into a bowl.
- Add sobja seeds and vanilla essence.
- Stir it well, and it’s ready.
9. Kiwi and Chia Oats
Prep time: 8 mins
Cooking time: 5 mins
Total time: 13 mins
Serves: 1
Calories: 209
Ingredients
- 2 Tablespoons oats
- 1 Kiwi, chopped
- 2 Tablespoons chia seeds
- 1 Cup almond full-fat milk
- 1 Teaspoon ground jaggery
- A pinch of salt
How to Prepare
- Bring a cup of almond full-fat milk to a boil.
- Add the oats and cook for 5 minutes.
- Remove from the flame and add the chopped kiwi, chia seeds, and powdered jaggery.
- Your yummy and healthy breakfast is ready.
10. Egg Muffins
Prep time: 10 mins
Cooking time: 20 mins
Total time: 30 mins
Serves: 4
Calories: 200 per serving
Ingredients
- 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
How to Prepare
- Preheat the oven to 350F (175C).
- In a bowl, whisk eggs and season with salt and pepper.
- Add diced bell peppers, onions, tomatoes, and shredded cheese to the eggs, mix well.
- Grease a muffin tin and pour the egg mixture evenly into each cup.
- Bake for 20 minutes or until the muffins are set.
- Allow them to cool slightly before serving.
11. Sunny Side Up and Garlic Toast and Banana
Prep time: 4 mins
Cooking time: 6 mins
Total time: 10 mins
Serves: 1
Calories: 193
Ingredients
- 1 Eggs
- 1 Whole wheat bread
- 1 Clove of garlic
- 1/2 Teaspoon dried oregano
- 1/4 Cup chopped red bell pepper
- 1 Teaspoon olive oil
- Salt to taste
- Black pepper
- 1 Banana
How to Prepare
- Heat olive oil in a pan.
- Crack open the egg.
- Add the bell pepper, salt and pepper.
- Grate the garlic and spread it on the whole wheat bread.
- Add a little olive oil in a skillet and toast the bread.
- Transfer the sunny side up on to the whole wheat bread.
- Sprinkle some dried oregano, to make the breakfast filling, have one Banana.
12. Vegetable Semolina/Rava Upma
Prep time: 8 mins
Cooking time: 10 mins
Total time: 18 mins
Serves: 1
Calories: 148
Ingredients
- 4 Tablespoons semolina
- 1/2 Medium onion, chopped
- 1/2 Medium carrot, chopped
- 1 Teaspoon mustard seeds
- A few curry leaves
- 1 Tablespoon ghee
- 1 Tablespoon split chickpeas
- 10 Peanuts
- 1/2 Teaspoon chopped green chili
- Salt to taste
- 1 Cup water
- 1 Tablespoon chopped cilantro
How to Prepare
- Heat a pan and add the ghee to it.
- Add curry leaves and mustard seeds, let the seeds crackle.
- Add the split chickpeas, stir and fry for a minute.
- Add the chopped onion and cook for a 2 minutes.
- Add the chopped carrot and peanuts, cook for a 2 minutes.
- Add the semolina, salt and green chili. Combine everything.
- Cook for 2 minutes and then add the water.
- Stir occasionally until the water dries.
- Garnish with chopped cilantro and serve hot.
Having a healthy breakfast in the morning offers numerous benefits like keeping your energy levels up, and keeping you full. Research suggests that people who eat breakfast every day tend to be slimmer than people who skip breakfast. However, you have to be mindful of what you put on your plate and feed your body as your first meal of the day. Typically, a breakfast that is high in fiber, proteins and healthy fats is considered to be a good option. The healthy breakfast recipes shared here can be prepared in a very short time and can keep your tastebuds satisfied and your hunger cravings away for long hours.
Want to discover more delicious convenient clean-eating recipes, Follow our and connect with us too! Check out our Pinterest boards,like Healthy salads, be sure to Subscribe to our Luckylefi for even more recipes, Workouts ect.