Weight Loss & Diet

Seven Healthy Breakfasts for January Weight Loss

Toasted Oat Peach Parfait
Natalie Stein

Exercise, Fitness & Nutrition Expert | Lark Health

In this article: 

  • New Year’s resolutions often involve weight loss. 
  • A delicious breakfast can be healthy and part of a weight loss plan. It can keep hunger down. It can increase energy. 
  • These 7 breakfast ideas are nutritious and moderate in calories and carbohydrates. They are simple and easy to make.
  • Lark can give you more weight loss and health tips for the New Year.

Are you among the millions of Americans who want to lose weight this year? A good start in January can put you on track for a great 2022. And getting breakfast under control can set the tone.

There are some benefits of a healthy breakfast.

  • It can speed metabolism so you burn more calories during the day.
  • It can improve energy and focus so you perform better and can make better decisions during the day – such as getting active or eating more vegetables.
  • It can increase your chances of meeting nutrient needs.

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These are seven ideas for easy, nutritious breakfasts that may not be too different from your regular breakfast.

1. Caprese Egg on English Muffin

Egg Muffin Cups

This is as simple and healthy of a breakfast sandwich as you can get! You can also use sliced hard-boiled egg.

Poach or scramble an egg or egg whites. Toast both halves of a whole-grain English muffin and top each half with half the cooked egg and 1 ounce of low-fat mozzarella cheese. Top with fresh basil leaves, and drizzle a teaspoon of olive oil, or 2 teaspoons of vinaigrette, on each half. 

2. Southwestern Pasta Breakfast Bowl 

Pasta Breakfast Bowl

A breakfast bowl can be anything you want it to be. In this one, you can use cooked fish or chicken instead of beans and add berries or tangerine segments.

This one includes ⅓ cup of whole-grain pasta, though you can swap brown rice or quinoa. Add ½ cup of black beans, ½ cup of chopped fresh or canned stewed tomatoes, and ½ cup of chopped spinach or lettuce. Top the bowl with 1 ounce of fat-free shredded cheese or crumbled feta cheese. Drizzle it with a dressing made with chopped cilantro, lime juice, 2 teaspoons of olive oil, and red pepper flakes for heat if desired.

3. Toasted Oat Peach Parfait

Toasted Oat Peach Parfait

Make a batch of toasted oats with nuts or seeds to use whenever you need it. You can use any kind of fruit in this parfait. 

To make 4 servings of toasted oats, toss 1 cup of rolled oats with 4 tablespoons of sliced almonds or sunflower seeds, 2 tablespoons of olive oil, cinnamon, and vanilla extract. Spread the oats on a baking sheet and toast them. In a tall glass or container, spoon ¼ cup of plain nonfat yogurt. Add a layer of toasted oats and a layer of sliced peaches, diced apple, or berries. Repeat.

4. Greek Egg Stuffed Acorn Squash

To speed up this recipe in the morning, you can bake the acorn squash the night before. 

Cut an acorn squash into halves and cook it in the oven at 350 degrees. Meanwhile, cook ½ cup of chopped zucchini in cooking spray. Near the end, add an egg or 4 egg whites and let it cook, stirring often. Mix in thyme, oregano, and ½ cup of low-sodium garbanzo beans. Pile the mixture into half of the acorn squash, top with 1 ounce of crumbled feta cheese, and bake. 

5. Breakfast Wrap with Avocado and Garbanzo Beans

Wrap with Avocado and Garbanzo Beans

This is a better choice than a breakfast burrito with bacon or sausage, or on a large white tortilla.

Mash 2 tablespoons of avocado with lemon juice, cumin, garlic powder, pepper, and chopped cilantro. Mix in ½ cup of drained, canned, low-sodium garbanzo beans (or other beans) and mash until the desired consistency. You can leave some whole pieces of beans. Spread the mixture onto a high-fiber, whole-grain tortilla or wrap and add sliced tomatoes, lettuce or spinach leaves, and/or sprouts. Wrap up your breakfast sandwich and enjoy it!

6. Banana Oatmeal Pancakes

Banana Oatmeal Pancakes

Are pancakes on the menu this weekend? Try these slightly sweet pancakes with whole grains and no added sugar. You can add more milk to thin the batter if needed.

Soak ¾ cup of oats in 1 cup of warm milk. Then stir in 4 beaten eggs whites, ⅔ cup or more of unsweetened almond milk or skim milk, 4 beaten egg whites, and a mixture of ½ cup of whole-wheat flour, ½ teaspoon of salt, and 1 teaspoon of baking powder. Use cooking spray to fry the pancakes until they are cooked on each side.

7. Tofu Scramble

Tofu Scramble

A tofu scramble can be an easy hot breakfast with plant-based protein. You can use eggs instead of tofu if you prefer, and any vegetables work well. Serve it with ⅓ cup of cooked brown rice or a small whole-grain tortilla.

To serve 3 or 4 people, press and crumble 1 package (14 ounces) of extra-firm tofu. In a skillet, heat 1 tablespoon of olive or sesame oil, add minced garlic, and cook for a minute or so. Add about 3 cups of vegetables, such as sliced mushrooms, sugar snap peas, tomatoes, broccoli florets, or bell pepper strips. When they start to cook, add the tofu with lemon juice, low-sodium soy sauce or tamari, turmeric, and (optional) red pepper flakes for heat. Toss with 2 ounces of cashew nuts just before serving. 

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This year can be your year! Lark can help you reach your health and weight loss goals without dieting! Lark’s coaching is available 24/7 through your smartphone. Features include daily check-ins, meal logging features, and instant feedback.

You can still eat great-tasting, favorite foods and lose weight. There are ways to eat foods you love while making healthier choices. Lark’s nutrition and weight loss coaching can help you make small changes to stay on track or get back on track if you got a little off during the holidays.

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