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10 Healthy and Easy Breakfasts for January Weight Loss

Natalie
Stein
January 16, 2024
10 Healthy and Easy Breakfasts for January Weight Loss
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In this article:

  • A healthy breakfast can help you manage your weight by keeping you full for hours.
  • These breakfasts are portion-controlled, balanced with fiber and protein, and easy to prepare. Many of them are easy to make ahead of time.
  • Each of these breakfast ideas comes with tips for making it fit into special diets such as low-carb, keto, plant-based, dairy-free, and gluten-free. There are also tips for fitting these meals into your meal plan if you’re taking GLP-1 medications.
  • Lark can help you lose weight with or without GLP-1 as you log food, get tips for eating healthier, and make small changes that can turn into healthy habits.

Benefits of a healthy breakfast include increasing energy and keeping you full for hours. It can also help with weight management. These 10 breakfasts have fiber and protein to stabilize blood sugar and keep you full. Plus, they’re easy to make and you can modify them to fit into your diet plan. 

1. Southwest Breakfast Bowl

Make this breakfast bowl in a bowl to eat at home, or assemble it in a container with a tight-fitting lid to take with you in the morning. You can have it hot or cold. Any type of beans and vegetables works fine. You can swap lean ground turkey for beans if you prefer.

Place ½ cup of cooked quinoa or brown rice in a bowl. Above that, add ½ cup of cooked or low-sodium canned black beans, 1-2 cooked eggs or 2-4 cooked egg whites, ½ small avocado in slices and ½ cup of chopped tomato. Garnish as desired with your choices of fresh cilantro, diced onion, salsa, and plain yogurt. Optional: top with ¼ cup of low-fat shredded mozzarella cheese.

Plant-based and dairy-free: Use soy-based cheese or swap the cheese for 2 tablespoons of sliced almonds. Use tofu instead of eggs. Avoid yogurt.

Low-carb/keto: Use ½-1 cup of riced cauliflower instead of quinoa or brown rice. 

GLP-1 medications: Limit avocado if high-fat foods cause side effects. Avoid spicy foods like salsa if they cause side effects.

2. Scrambled Eggs or Tofu with Vegetables

You can use 1 egg and 2 egg whites, 4 egg whites, or ½ cup of liquid egg substitute. Serve with sliced avocado, fresh fruit, ½ cup of beans, whole-wheat toast, or a whole-grain wrap. 

Add 2 teaspoons of olive oil or cooking spray to a frying pan. Heat and add ½-1 ½ cups of diced or sliced vegetables, such as onion, zucchini, mushrooms, tomatoes, or bell peppers. Cook for a few minutes, then add the egg or tofu. Add herbs or spices to taste such as garlic, cumin, cilantro, Italian herbs, or black pepper. Mix in 1 ounce of feta cheese or low-fat shredded cheddar or mozzarella cheese.

Plant-based and dairy-free: Use soy-based cheese or swap the cheese for 2 tablespoons of sliced almonds. Use ½ cup of tofu instead of eggs. 

Low-carb/keto: Serve with berries, avocado or nuts instead of toast or a wrap.

GLP-1 medications: Use cooking spray instead of olive oil, and limit avocado, if high-fat foods cause side effects. Avoid garlic if it causes side effects. 

3. Parfait

A beautiful parfait can also be nutritious and made the way you like it. Use whatever types of fresh or unsweetened frozen fruit you like. Choose low-fat cottage cheese or plain nonfat yogurt or Greek yogurt, and add whole-grain cereal or nuts to taste. Serve it immediately or put it in the refrigerator until you’re ready to eat it.

In a tall glass or glass bowl, layer ¼ cup of low-fat cottage cheese or ½ cup of yogurt. Top it with ⅓ cup of berries or cut fruit, such as peach slices or chopped pears or apples. Add ¼ cup of toasted oats, puffed brown rice, or oat O’s. Repeat the layers. Top your parfait with cinnamon or vanilla extract if desired. 

Plant-based and dairy-free: Swap tofu or soy or almond-based yogurt for dairy yogurt. Another option is to make chia seed pudding with 1 cup of plant-based milk, ½ teaspoon of vanilla extract, and 3 tablespoons of chia seeds. Let it refrigerate overnight before putting your parfait together.

Low-carb/keto: Use 2 tablespoons of chopped peanuts or other nuts instead of oats or cereal. Opt for lower-carb fruit like berries.

GLP-1 medications: Try a non-dairy option if dairy products cause side effects.

4. Breakfast Sandwich

Make breakfast sandwiches, burritos, or wraps to have a healthy alternative to a fast food option. You can make several breakfast sandwiches or wraps at once and freeze them individually to eat later. Have it with a piece of fruit or some tomato slices.

For each sandwich, use 2 slices of whole-grain bread, 1 whole-grain English muffin, or 1 whole-grain tortilla. Spread the bread with 2 tablespoons of hummus or mashed avocado and 1 cooked egg or 2 cooked egg whites. Add 1 ounce of low-fat cheese and lettuce.

Plant-based and dairy-free: Use soy-based cheese or swap the cheese for sliced eggplant or zucchini roasted with olive oil. Try a meatless breakfast patty or veggie burger patty instead of cooked egg. 

Low-carb/keto: Serve your fillings in a bowl with 1 cup of riced cauliflower mixed with 2 teaspoons of olive oil. 

Gluten-free: Choose gluten-free bread or wraps, or have your fillings in a bowl with ½ cup of cooked sweet potato, quinoa, or brown rice.

GLP-1 medications: Limit avocado and hummus if high-fat foods cause side effects. 

5. Breakfast Tacos

Breakfast tacos are easier to make than burritos, and it’s easier to control the portions. Add one or two protein options like 1 egg or 2 egg whites, ½ cup tofu or beans, 3 ounces of seasoned lean ground turkey, or low-fat turkey or meatless breakfast sausage. Make your taco tastier and more filling with toppings like diced onion, shredded lettuce, and diced tomato. Serve it with cilantro, and add a side of fruit or grilled onions and peppers. 

Use 2 whole-grain corn or 1 whole-wheat flour tortilla. Top it with your protein options and add diced onion and tomato, and shredded lettuce. 

Plant-based and dairy-free: Choose plant-based protein options like meatless sausage, vegetable protein, and beans. 

Low-carb/keto: Choose a low-carb wrap or serve your breakfast taco fillings on a leaf of lettuce or roasted bell pepper halves. Top your tacos with cheese. 

GLP-1 medications: Avoid onions if they cause side effects.

6. Mediterranean Avocado Toast

Mash ½ avocado. Gently mix it with ½ cup chopped tomato and your choice of seasonings such as garlic powder, black pepper, and oregano. Add a squeeze of lemon juice to taste. 

Toast 2 slices of whole-grain bread. Spread each one with half of the avocado mixture. Optional: Add leaves of arugula, sliced pitted kalamata olives, 1 ounce of low-fat feta cheese, or ¼ cup of chickpeas, and serve. 

Low-carb/keto: Serve your avocado in hollowed-out cucumber boats with a slice of provolone or other cheese. 

GLP-1 medications: Limit avocado if high-fat foods cause side effects. Instead, try a high-protein topping like 3 ounces of ground turkey mashed with lemon juice and seasonings. 

Gluten-free: Use gluten-free whole-grain bread, or serve the mashed avocado mixture on 2 large brown rice cakes.

7. Cereal

Yes! You can eat cereal and lose weight. Choose a 100% whole-grain cereal that’s unsweetened or lightly sweetened. Check the nutrition facts panel to make sure it has less than 4 grams of sugar per serving. Shredded wheat, oat O’s, and bran flakes are often good choices, and they are usually available in store brands. Add cinnamon or vanilla to make your cereal taste sweeter, if you like.

Use ½ cup of low-fat cottage cheese or 1 cup of skim milk or unsweetened soy or almond milk. Add your cereal and a sliced banana or other fruit. You can also add 2 tablespoons of flaxseed, chopped walnuts, or sliced almonds.

Plant-based and dairy-free: Use a dairy-free milk substitute like unsweetened soy, almond, or oat milk.

Low-carb/keto: Use a mixture of 2 tablespoons of unsweetened coconut, 2 tablespoons of chopped walnuts, and 1 tablespoon of pumpkin or sunflower seeds instead of cereal.

Gluten-free: Choose a gluten-free, whole-grain cereal like puffed brown rice, puffed amaranth, or gluten-free oat O’s.

8. Toast and Peanut Butter

Sometimes simple is great. Use whole-grain sliced bread or whole-grain English muffin halves. For a fun twist, spread your peanut butter on a whole-wheat tortilla and roll it up. Almond butter works well, too.

Spread 2 tablespoons of peanut butter on your toast, English muffin halves, or tortilla. Add ½ cup of berries or chopped fruit like banana, peach slices, or apple. Add cinnamon if desired.

Low-carb/keto: Have peanut butter with chia seed pudding instead of bread, or try spreading it on a slice of cheese for a roll-up.

GLP-1 medications: Limit peanut and almond butter if high-fat foods cause side effects. Try 1 tablespoon instead of 2, or choose 2 ounces of low-fat cheddar cheese instead.

Gluten-free: Choose gluten-free whole-grain bread, 2 whole-grain corn tortillas, or 2 brown rice cakes.

9. Egg Muffin Cups

Do you like eggs for breakfast, but you don’t have time to make them each morning? Egg muffin cups can be the perfect solution. Make them ahead of time and freeze them individually or in pairs. Then thaw them the night before you want them, or take them right from the freezer in the morning before you leave for work. Vary the vegetables and cheese as you like.

In a bowl, mix 6 eggs with ½ cup of nonfat milk. Add 1-2 chopped bell peppers, 1 small diced onion, and 1 cup of chopped zucchini or tomato. Add black pepper and cumin, oregano, and chili powder to taste, and stir in 3-6 ounces of low-fat cheese. Pour the mixture evenly into greased muffin cups and bake for 20-25 minutes or until the eggs have set. 

Plant-based and dairy-free: Use tofu instead of eggs. Swap dairy milk for a non-dairy substitute like unsweetened soy, almond, or oat milk. Add meatless sausage instead of cheese.

GLP-1 medications: Limit cheese if high-fat foods cause side effects. 

10.Breakfast Hash with Leftovers

Breakfast hash is the perfect way to use leftover sweet potatoes. You can also add leftovers like cooked skinless chicken or ground turkey. This can give you a hot breakfast that’s easy to make. Just use cooking spray or 2 teaspoons of olive oil and leftover cooked sweet potato, potato, or winter squash. Another option for a high-fiber starchy carb is ½ cup of corn. Add whichever vegetables you like to make a filling, nutritious breakfast. 

Heat 2 teaspoons of olive oil in a skillet or use cooking spray. Add ½-1 ½ cups of cut vegetables or spinach or kale leaves and cook for 5 minutes. Add ½ cup of sweet potato and 3 ounces of tofu, chicken, or ground turkey, and heat thoroughly before serving.

Low-carb/keto: Use ½-1 cup of cut cauliflower instead of sweet potato.

How Lark Can Help

Weight loss management is easier when you have the tools and support you need. Your Lark coach is available 24/7 for nutrition and physical activity coaching and tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

Click here to see if you may be eligible to join Lark today!


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