Trying to lose weight? These breakfast ideas are a great way to get started

A recent survey found one in 10 women skip breakfast as part of their weight loss plan. While it can

A recent survey found one in 10 women skip breakfast as part of their weight loss plan. While it can be tempting to skip meals on the premise that less calories means less fat on your body, experts say it often works in reverse.

To cope with the lack of food, your metabolism slows down and you’ll often find yourself reaching for sugary or treats or unhealthy substitutes to accomodate your hunger.

A more effective and healthier way to lose weight is to start your day with a balanced breakfast containing low GI carbohydrates, protein and fibre. Health experts say getting the balance right is an important part of maintaining a healthy diet and weight.

There are plenty of healthy brekky options out there, but here are a few to give you some inspiration.

Take at a look at the ideas below and tell us: will you give them a go?

Poached eggs on rye with avocado and tomato

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This yummy breakfast is packed with protein and healthy fats. Avocados are proven to lower cholesterol, while the eggs and rye toast give you the protein and low GI carbs you need to start your day. Add a few slices of tomato for a vitamin C boost and you’re good to go!

Ricotta and honey on wholemeal toast

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This sweet treat is perfect for a quick yet tasty start to the day. Ricotta is a great source of calcium and protein and in small portions it’s an excellent breakfast option. Drizzle it with a little honey to sweeten and spread about a tablespoon’s worth over two pieces of wholemeal or multi-grain toast. You can also top with your favourite fresh fruit to get an extra hit of fibre.

Boiled eggs on toast

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It’s a classic for a reason! Simple and delicious, the eggs contain about 6 grams of protein each, while choosing a high-fibre bread like multi-grain, wholemeal or rye will give you the fibre and energy you need.

Porridge with nuts and fruit


Oats are one of those wonder grains packed with health benefits. They are known to lower blood pressure, reduce cholesterol and are full of vitamins, minerals and fibre. The beauty of porridge is that you can dress it up with something different everyday. Try topping it with different fruits and nuts and a drizzle of honey. If you really want a morning treat you can even break up a square of dark chocolate and add it to the mix. So tempting!

Veggie omelette

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A blend of veggies and high-protein eggs will keep your energy levels high until lunch time. Try using mushrooms, which are a great source of vitamin D, tomatoes, and red onions. You can really add whatever veggies you have in your crisper though; they’ll all have their own health benefits to help you stay fuller for longer.

What do you usually eat for breakfast? Which one of these brekkies would you most like to eat?

    • All of these look good, I love the oats in winter, muesli for summer, topped with yoghurt fruit nuts and seeds.

  1. All good sustaining breakfasts. Wholegrains and/or eggs are my favourites, though baked beans on multigrain toast is very good, too.

  2. I’ve been having mushrooms tomatoes and egg whites for my breakfast before my first walk, my weight is moving – hurray

  3. I have porridge with a few dried plums or a scrambled egg with spinage which is surprisingly tasty. I started this 20/20 Dr Phil diet thus week to shift my last 10 kilos. There are lots to choose from. My doctor approved so that’s a good thing.

  4. I lost my 15 kilos by making breakfast my biggest meal of the day. Two poached eggs with 2 slices of toast and a cup of tea.

  5. So good for you and delicious, we have an omelette without toast for dinner once or twice a week. Breakfast I have been freezing chopped up fruit and making smoothies, really enjoying them, I will try the eggs for breakfast when the fruits finished.

  6. 4 of the ideas include grains in the form of oats and bread all of which are full of carbohydrates. Forget the grains and monitor the carbs in other foods and you will reduce weight. For example my breakfast this morning – two chippalattas, 1 egg, 50gs of tomato, 25gs of mushroom and half an avocado – total carbs 10gs and that’s because the avocado contains 3gs of carbs. It also includes a cup of black tea which is .5gs of carbs. In the last two weeks I have lost nearly 6kgs. Have a relaxing, stimulating LCHF day. Cheers.

  7. I have yoghurt or weetbix for breakfast at the moment. But I do love soft boiled eggs with toast.

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