10 Best “On the Go” Breakfast for Weight Loss

by Marixie Ann Obsioma, MT, undergrad MD on June 1, 2022
Last updated on June 4, 2022

Having breakfast is a great approach to get the day going in the right direction.

10 Best On the Go Breakfast for Weight Loss

Some people can’t start their day until they’ve had their morning meal, even though others make it a point to skip breakfast.

Choosing healthy breakfast foods that are high in nutrients can give you continuous energy and help you feel full for a more extended amount of time, thus controlling weight gain. However, if you do not enjoy eating breakfast, choosing foods high in nutrients can still help. These foods typically have many micronutrients and fiber, protein, and healthy fats.

It is not always easy to determine which choices are the healthiest to avoid, such as high in sugar, processed carbs, and additives; yet, doing so is in the best interest of everyone and should be done whenever possible. Consequently, the following list will be helpful to you in preparing a wholesome breakfast.

Here is a list of the top ten most mouthwatering healthy foods you can have first thing in the morning. Some of these healthy breakfast recipes can be prepared easily at home!

1. Eggs

For a quick and healthy breakfast, eggs are an excellent option.

They’re a great source of protein and aid in muscular growth. Protein helps you feel full longer because it takes a while for your body to absorb it.

Researchers found that those who ate eggs and toast for breakfast felt less hungry than those who ate bran cereal, which may have been due to their increased protein consumption of 25 grams per person instead of 11 grams per person.

A reduction in caloric intake in the egg group suggests that this dish can help with weight loss.

Egg yolks also contain lutein and zeaxanthin, essential for eye health. These anti-oxidants can help prevent eye diseases, including cataracts and macular degeneration.

Choline, an essential ingredient for brain and liver health found in eggs, is another reason to eat them.

Despite their high cholesterol content, eggs don’t elevate cholesterol levels in most people, contrary to widespread assumption. According to an analysis of 23 studies, eggs may have a slight preventive impact on heart disease.

With no cholesterol, egg whites are a great addition.

Avoid overly processed morning foods like breakfast sausages and bacon, often served with eggs. As a substitute, you can enjoy your eggs with other nutritious items like whole grain bread, fruit, or veggies.

Eggs are a good source of protein and other healthy nutrients. They may help you eat less later in the day since they make you feel full.

2. Greek yogurt

The convenience of Greek yogurt makes it an excellent choice for a quick morning meal.

It is created by removing the whey and other liquids from milk curds, resulting in a thicker, creamier yogurt with higher protein content.

Because it’s lower in calorie content than other protein sources, it’s an excellent choice. Only 149 calories and 25 grams of protein can be found in a single serving of this dish.

As a bonus, Greek yogurt is packed with vital elements, including calcium and vitamin B12.

Probiotics like Bifidobacteria, which help with digestion, can be found in some varieties. Look for the words “contains live and active cultures” on the label to ensure that your yogurt contains probiotics.

Icelandic yogurt, known as skyr, is an even creamier and higher protein alternative.

Try adding chopped fruit or berries to your Greek yogurt to get more nutrients.

Certain types of Greek yogurt are also high in probiotics, which help maintain a healthy digestive system.

3. Oatmeal

Oatmeal is an obvious choice for providing a nutritious start to the day.

The principal component is glucan, which can be obtained from oats that have been rolled or steel-cut.

This soluble fiber helps lower cholesterol levels, increasing feelings of fullness. It does this by delaying emptying the stomach and stimulating the synthesis of peptide YY, a hormone that signals when a person is no longer hungry.

Iron, B vitamins, manganese, magnesium, and zinc are all provided, which is an added plus. Additionally, oats are a rich source of the mineral selenium.

In addition, there are around 10 grams of protein found in each cup (81 grams). To enhance the amount of protein in your oatmeal, try making it with milk rather than water, adding some protein powder, or serving it with an egg on the side.

It is crucial to keep in mind that although oats may not themselves contain gluten, they are commonly processed alongside grains that do contain gluten, which increases the possibility of gluten contamination.

Oats that do not contain gluten should be the only kind eaten by gluten-sensitive people.

Oatmeal has a high content of beta-glucan, a sort of fiber, which contributes to the health benefits of the food, including lowering cholesterol levels and providing a sense of fullness. Additionally, it contains a variety of minerals and vitamins.

Prepare your overnight oats now!

4. Berries

Berries, including blackberries, blueberries, raspberries, and strawberries, are packed with healthy antioxidants and have a delicious flavor.

In general, eating foods high in fiber helps you feel fuller for a more extended period of time. Since each cup of berries (123–144 grams) has 8 grams of fiber, raspberries and blackberries are among the fruits and vegetables with the most excellent fiber content.

In addition, one cup (123–144 grams) of berries, depending on the variety, contains just 50–85 calories total.

The nutritional profile of berries is completed by a type of antioxidant known as anthocyanin, which can be found in blue, purple, and red berries. Antioxidants, such as anthocyanins, have been linked to a reduction in inflammation and a lower risk of disease, including cardiovascular disease and certain types of cancer.

Anthocyanins have also been connected to increased brain health and avoiding the mental degradation of advancing years. This association was made after studies showed that anthocyanins prevented cognitive decline in older rats.

Berries, either fresh or frozen, can be purchased at any time. To make a wholesome dinner out of them, include them in a fruit smoothie, or serve them alongside a bowl of Greek yogurt, cottage cheese, or oats.

As a result of their high fiber content and low-calorie count, berries are an excellent food option for people trying to lose weight. One other advantage of increasing your consumption of these foods is the potential reduction in illness risk brought on by their antioxidants.

5. Whole wheat toast

Try whole-wheat toast for breakfast if you like it simple.

High in fiber and complex carbohydrates, whole-grain toast does not spike blood sugar levels as quickly as regular bread.

Whole wheat toast can be topped with a variety of healthy spreads, including:

  • avocado and chili flakes
  • baked beans
  • cottage cheese, goat cheese, and strawberries
  • egg salad
  • fried eggs and tomatoes
  • peanut butter, nut butter, and banana
  • sliced figs and honey
  • sliced turkey or chicken
  • tuna

Sprouted grain bread, which has about 8 grams of fiber and 10 grams of protein per slice, is a good source of additional fiber and protein.

Fibre-rich whole-wheat toast is a great breakfast option. In addition, a broad selection of healthy spreads can be used to top it.

6. Nuts

Nuts are an excellent source of magnesium, potassium, and monounsaturated fat, beneficial to cardiovascular health. In addition to this, they are an excellent source of phytonutrients, which are nutrients that help reduce inflammation.

Because of the high levels of selenomethionine found in Brazil nuts, these nuts are a good mineral source. Two Brazil nuts already provide more than the amount of vitamin E that is considered adequate for one day.

New research reveals that you do not absorb all nuts’ fat, even though nuts have a high-calorie density.

According to the findings of specific studies, a serving size of 1 ounce (28 grams) of whole almonds only contains 129 calories; however, a serving of processed almond butter, such as almond butter spread, has higher fat.

According to the findings of another study, you only absorb roughly 80 percent of the calories included in nuts and seeds.

Likely, the high levels of protein and fat included in the nuts can assist in the management of one’s weight.

A diet rich in nuts is beneficial to the cardiovascular system and the brain. One study found that consuming peanuts, tree nuts, and walnuts weekly reduced the incidence of heart disease by between 13 and 19 percent. Eating peanuts and tree nuts twice per week and walnuts once per week.

Adding a teaspoon or two of chopped nuts to your serving of Greek yogurt, cottage cheese, or oatmeal is an excellent method to increase the amount of nutrients you are getting from the meal.

According to the findings of several studies, satiating and nutrient-dense nuts may help reduce the risk of developing heart disease and improve cognitive function.

7. Protein shakes

Protein shakes and smoothies are a convenient breakfast choice if you’re pressed for time or prefer to eat on the go.

The most prevalent forms of plant-based protein are whey and pea protein isolates; however, there are others.

Maintaining and gaining muscle mass and having good skin and hair are all made possible by protein. Additionally, protein aids in satiety and diminishes hunger pangs.

Additionally, a post-workout protein drink is an excellent choice. Drinking protein shakes instead of a substantial meal after working out may be easier on your stomach while still providing adequate protein and nutrients for post-workout recovery.

Add a scoop of protein powder to a banana, frozen fruit, milk, or water smoothie for a complete breakfast.

You can mix up a protein shake or smoothie and carry it with you wherever you go in just a few minutes. In addition, it’s a terrific post-workout meal because of how simple it is.

8. Cottage cheese

A serving of cottage cheese has 24 grams of protein, making it an excellent choice for those looking for a source of protein to consume for breakfast (220 grams).

Breakfasts high in protein have been linked to increased fullness and decreased hunger throughout the day. One study found that eating cottage cheese is precisely as effective at satiating hunger as eating eggs.

Another choice that is low in calories is cottage cheese, which has only 180 calories in one cup (220 grams). Consequently, it has the potential to help you lose weight without making you feel deprived while doing so.

According to the findings of one study, diets high in protein and dairy products are associated with more effective weight loss.

A wholesome lunch can be prepared by combining cottage cheese with fruits and vegetables such as berries, peaches, tomatoes, cucumbers, chia seeds, flaxseeds, and granola.

Cottage cheese, which is high in protein, may help you feel filled for a more extended period of time. Fresh fruit, veggies, nuts, and granola are some of the toppings that are most frequently used for breakfast foods.

9. Chia seeds

Chia seeds are an excellent food choice for their high fiber and vitamin content.

A remarkable 10 grams of fiber may be found in just one serving size of 28 grams.

This fiber is also soluble, which means that it can absorb water and contribute to an increase in the amount of food processed by your digestive system. As a direct consequence of this, you will feel healthier and have more energy as a result.

Each participant received only seven or fourteen grams of pulverized chia seeds in one limited study. Compared to the plain yogurt group, the chia seed groups reported significantly better sensations of fullness, less hunger, and a reduced overall amount of food they consumed.

According to the findings of yet another study, taking chia seeds rather than flaxseeds resulted in a significant reduction in hunger. Even though both types of seeds are rich in nutrients, chia seeds are to blame.

The high soluble fiber content of these seeds may also assist in maintaining healthy levels of blood sugar and enhancing the cardiovascular system’s function.

Chia seeds have the potential to serve as a satiating protein snack when coupled with other high-protein foods and beverages, such as Greek yogurt, cottage cheese, or a protein shake.

For example, the 25 grams of protein in this chia pudding dish.

High protein chia pudding recipe:

  • A tablespoon of dried chia seeds (28 grams)
  • Whey protein powder (25 grams)
  • 240 mL of almond or coconut milk
  • 74 grams of berries, or half a cup.
  • if preferred, stevia or another sweetener

Mix all of the ingredients thoroughly in a bowl.

Refrigerate the bowl for at least an hour before serving.

You may feel fuller and less hungry after eating chia seeds because of their high quantities of fiber.

10. Fruits

If you don’t feel like eating anything substantial but still want something to eat, try fruits in the morning.

All fruits are low in calories and high in fiber and simple carbohydrates, making them a valuable source of nutrition. Fruit fiber slows down the absorption of its sugars, providing a continuous supply of energy that you can rely on throughout the day.

Vitamins and minerals vary from fruit to fruit, depending on the variety.

Numerous fruits are high in vitamin C (oranges are an example), which is an antioxidant and plays a vital function in the skin’s health.

Bananas, oranges, cantaloupes, papayas, and mangoes are some of the other fruits that are high in potassium.

Furthermore, the color of the fruit determines the number of polyphenols and antioxidants it contains. Lycopene is found in guavas, while anthocyanins are found in purple plums. Consuming a wide variety of fruits and vegetables helps to achieve this.

People who consume a diet rich in whole fruits are less likely to be diagnosed with heart disease or cancer and less likely to suffer from depression or mental illness.

Whole fruit is preferable to juice since it contains more fiber and will help you feel fuller longer.

Pair fruit with high-protein meals like eggs, Greek yogurt, or cottage cheese for a healthy breakfast.

You may get a wide range of nutrients by eating various fruits. Furthermore, the high fiber content of most fruits may help you feel fuller longer while also helping to maintain a steady blood sugar level.

The bottomline

If you enjoy breakfast, you should make an effort to start your day with a healthy meal.

There is a wide variety of healthy breakfast ideas; however, the ones that are ideal for you are high in fiber, protein, healthy fat, vitamins, and minerals.

It is possible to quickly and easily make a wide variety of nourishing foods in the morning. Fruit, bread made with whole grains, and protein drinks are examples.


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