By Anett Ume, MA, RD, LDN

Many people believe that skipping breakfast will help them stay slim or lose weight. This belief has been gaining popularity over the past few decades, especially due to the increased trend of intermittent fasting. However, studies suggest that skipping breakfast may not contribute to losing weight and instead increases the risk of type 2 diabetes. What really matters when it comes to weight loss is the overall amount and quality of calorie intake throughout the day.Others may have different reasons for skipping breakfast. Some may simply not feel hungry after waking up or just not have the time to sit down and eat during a rushed morning. It is still recommended to consume quality foods within two hours of waking-up to regulate metabolism and hormone secretions and to energize your body for the day.Many nutritious, healthy foods are easy to prepare in the morning or can be made even the night before. The best breakfast choices include protein and whole grains along with fruits and vegetables.Here are a few breakfast ideas for weight loss according to Philadelphia dietitians:

Vegetable egg muffins

Eggs are rich in protein and many other nutrients. In fact, while an egg only contains 75 calories, it yields up to 7 grams of high-quality protein. Contrary to common belief, eggs don’t raise blood cholesterol level in most people. In fact, egg yolk contains at least seven essential nutrients such as iron, calcium, magnesium, choline, B Vitamins, and antioxidants. Pairing eggs with whole grain bread and vegetables will add more nutrition to it and keep you full until lunch. Spinach, onion, tomatoes, pepper, mushrooms are great choices. You can prepare them ahead of time and even freeze them to make a quick grab-and-go for the morning.


Choosing low-fat Greek yogurt with granola and fruits will give you a healthy jumpstart, loaded with protein, calcium, fiber, and antioxidants. Add the classic blueberries or raspberries, but don’t be afraid to experiment with other fruits such as blackberries, chopped apples, pears, peaches, or plums. Sprinkle with nuts to boost fiber, protein and healthy fats. Walnuts, pistachios, and chopped almonds are the best options.

Avocado toast

If you have a little bit of time, mashing up some avocados to spread on a slice of whole grain bread will provide a light but nutritious breakfast, full of fiber and healthy fat. Top with a slice of tomato and mozzarella cheese to perfect it. 


Whether you make it the night before or in the morning, oatmeal is a filling, high-fiber food that gives you lots of choices to be creative. Preparing it with skim or low-fat milk instead of water will raise its protein content. Customize it according to your taste: it can be made to be coconut, chocolate, or apple-cinnamon flavor. You can top it with dried cranberries, fresh berries, or walnuts. One thing to pay attention to is choosing plain oatmeal instead of instant and not adding too much sugar to it.

Peanut butter-oatmeal energy balls

There are other things you can make with oatmeal. For example, mixing it with mashed bananas and a spoonful of peanut butter, and bake it in the oven is an easy way to prepare breakfast ahead of time. If you have a sweet tooth, this can be a great alternative to give yourself a little satisfaction. You can shape them into balls or cookies and may add nuts and fruits to it. No extra sweetening is needed other than the sweetness coming from the bananas.

Whole wheat waffles with yogurt

Cannot give up your pancakes or waffles? No problem, just make it whole wheat! Look for the labels at the supermarket or make your own using whole wheat flour. Skip the syrup and whipped cream. Instead, you can use low-fat yogurt, bananas, and other fruits on top with some melted dark chocolate. 


Probably the quickest and easiest grab-and-go breakfast option is a smoothie that you can continue sipping at work or school. You will need a blender to mix Greek yogurt, frozen berries, pineapple, or mango with some chia seeds. Some people like to make a green veggie smoothie with spinach or kale and kiwi or banana. The chia seed will increase its protein and fiber content. If you need something to chew on, you can dip 1-2 squares of Graham crackers in it.For successful weight loss, the key is to choose highly nutritious foods over calorie-dense foods and to find the right amount that gives you the energy you need. Don’t forget that drinking enough fluids is also important throughout the day, which starts in the morning. The best drinks for breakfast include water, sugar-free (green) tea (flavor with lemon juice, ginger, or a teaspoon of honey), low-fat milk, and occasionally 100% orange juice.