This Is Exactly What You Need to Eat For Breakfast to Lose Weight

Many people don’t know that the first meal of the day can be used as a tool for losing weight.

Probably, most of you are curious how it works, so we are presenting you the expertise of two nutritionists — Willow Jarosh, RD and Stephanie Clarke, RD, of C&J Nutrition — who found the perfect equation for how to make a delicious and satisfying breakfast that will help you lose weight.

Here are advices given by the nutritionists:


–           Your goal should be between 300 and 400 calories.

–           For losing weight, stick with the 300 to 350 range,

–           For maintaining weight, especially if you’re working out, go closer to 350 to 400 calories.


The carbs should be 45 to 55 percent of your breakfast calories, which is about 40 to 55 grams of carbs. You should, also avoid sugary, overly processed and enriched white flour foods and be focused on whole grains, veggies and fruits.


The intake of protein should be about 15 to 20 percent of your breakfast calorie amount, which is about 13 to 20 grams.

Protein is important for keeping you satisfied throughout the morning. According to the studies at least 20 grams of protein at breakfast may help you lose weight as well.

You can find it in eggs, soy milk, dairy products, nuts and seeds, protein powder in smoothies, and whole grains.


The average human’s body needs about 10 to 15 grams of fat (30 to 35 percent of your total breakfast calories).

You can substitute saturated fats, such bacon and cheese, with monounsaturated fats (MUFAs) like nuts, seeds, avocado, olive oil and the butters made from them.


Your goal should be about 25 percent of your recommended fiber daily (about six grams), but you can go above that, as long as it doesn’t bother your digestive system.

Look for the berries, apples, pears, nuts, seeds, greens and other veggies, and whole grains, which can help you reach that goal.


The level of sugar shouldn’t be over if you follow the equation for carbs above, especially if you’re eating a combination of foods like whole grains, fruits and dairy products.

The recommended intake of sugar is six grams or fewer, which is about 1.5 teaspoons’ worth of any sweetener, such brown sugar, white sugar, honey, maple syrup, or agave.


Normally the breakfast is eating within 30 to 60 minutes of waking up, however, if you’re not keen on eating a bigger first thing, you can split this meal up into two parts (something light close to waking up and the other half about an hour). This is the case for morning exercisers, too.

A Few Examples of Perfect Breakfasts:

  1. Steel Cut Oats With Fruit and Nuts:

They have more fiber than an equal amount of rolled oats and more protein since you’re eating more of the original grain.


Cook one-half cup steel cut oats in a mixture of one-half cup unsweetened soy milk and one-half cup water and top it with one tablespoon chopped walnuts, one-half cup blueberries and one teaspoon drizzle of maple syrup.

Nutrition values:

–           Amount of Calories: 328

–           Saturated fat: 1 gram

–           Total fat: 9.7 grams

–           Fiber: 7.2 grams

–           Carbs: 51.1 grams

–           Protein: 11.8 grams

–           Sugars: 16.6 grams

  1. Mexi-Egg Wrap:


Scramble one egg and one egg white with one-quarter cup chopped tomato, two tablespoons onion, and two tablespoons black beans until eggs are set and stir in one cup spinach.

Put egg mixture in nine-inch whole-wheat tortilla and top it with one-quarter of a cubed avocado, and one tablespoon salsa.

Add salt, cumin, pepper, and chili powder to taste.

Nutrition values:

–           Calories: 345

–           Saturated fat: 3.5 grams

–           Total fat: 15.7 grams

–           Fiber 9.7 grams

–           Carbs: 36.8 grams

–           Protein: 17.4 grams

–           Sugars: 3.2 grams

  1. Smoothie and a Hard-Boiled Egg


Make a mixture of two medium carrots, two cups spinach, half a frozen banana, half a scoop plant-based protein powder, one cup unsweetened soy milk (you can use almond), one-eighth cup golden raisins, nutmeg, cinnamon, and cloves.

You can split it — have half of the smoothie before your workout, then have the rest plus the egg after the workout.

Nutrition values:

–           Calories: 368

–           Saturated fat: 5.1 grams

–           Total fat: 12.6 grams

–           Fiber: 9.4 grams

–           Carbs: 49.5 grams

–           Protein: 25.4 grams

–           Sugars: 25.5 grams

Breakfast Mistakes to Avoid

–           Skipping out: – when you wake up, if you don’t eat your body will burn calories slowly, so in order to jump-start your metabolism and get your body burning calories, you need to eat. The lack of food in the morning will also deprive your brain of glucose, which will make you feel foggy-headed and cranky. Think of valuable nutrients such as iron, calcium and vitamin C.

–           Skimping: – not eating enough will also backfire because it’ll leave you feeling hungry soon after eating and the need of eating more food can translate to more calories consumed over the course.

–           Imbalanced meal: – without the formula above about the carbs, all-protein meal, you’re not going to get enough satisfaction or nutrition from this first meal. So, don’t ignore it as it allows you to eat a balanced meal and also helping you see weight-loss results.

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