Skip to content
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

20 Breakfast Ideas to Lose Fat

These delicious meal ideas will surprisingly help you lose weight.

FACT CHECKED BY Christopher Roback
Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,A
Shutterstock
FACT CHECKED BY Christopher Roback

You don’t have to skip breakfast to lose weight. In fact, if you eat the right foods first thing in the morning, you can help your body burn more fat. “The majority of people who are trying to lose fat have a common issue of insulin resistance. Insulin resistance is prevalent in the U.S., and it makes those people extremely carbohydrate intolerant,” explains Kimberly Gomer, RDN, MS, LDN, Consumer Health Digest. “Focusing meal choices on protein, vegetables, and healthy fats while limiting carbohydrates is the best direction for both satiety and fat loss.” Here are 20 breakfast ideas to help you lose fat while satiating your tastebuds.


Chia Pudding

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,RaspberryShutterstock

Chia pudding is delicious and high in fiber. “This can be prepped in advance so all ready to eat at home or take on the run,” says Gomer. 2 tablespoons chia seeds (“once they are soaked they expand like crazy,” says Gomer) provide 11 grams of fiber and a very small amount of carbohydrates. She suggests adding 1 cup of milk of choice – coconut, oat, almond, or cow – and adding an optional sweetener of choice, like stevia, monk fruit, etc. “Toppings can include fresh berries, vanilla extract, cocoa/cacao powder, or matcha,” she says.

Egg Bites

Breakfast,Egg,Muffins,Or,Egg,Bites,With,Potato,,Bacon,AndShutterstock

Gomer is a big fan of egg bites. “I love these for breakfast and they can be made ahead and either refrigerated or frozen. These are super versatile and can be made according to taste – dairy or non-dairy – with lots of add ons or simple,” she says. You make them in small or large muffin tins, with a prep time of 5 minutes and cook time of 15 minutes. The serving size is 12 muffins.

  • 8 large eggs
  • ¼ cup milk (plant or cow's work)
  • ½ – 1 tsp salt, depending on your preference
  • ½ tsp black pepper
  • Add-ins: Veggies (onions, mushrooms, spinach, peppers, etc.), Sausage, kielbasa, bacon (pork or turkey). Leftovers like rotisserie chicken work well, too.

Breakfast Wrap

Wrap,Mexican,Tacos,With,Chicken,Meat,And,Vegetables.,Top,ViewShutterstock

Breakfast wraps are another delicious, fat-burning breakfast. “I love the Egglife wraps,” says Gomer, who recommends browning them in a skillet sprayed lightly with avocado oil. Next, fill them with your choice of egg/sausage, nova, lettuce, tomato, avocado-veggie, and leftovers in the wrap with spinach, onion, and tomato. “Guacamole is a nice spread to get in the omega 3 and healthy fats at your meal. Alternative to the Egglife wrap is one of the many low-carb or regular tortillas,” she says.

Cottage Cheese with Berries

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

Another high protein option that takes just seconds to prepare? Cottage cheese with berries, “or fruit of choice,” says Gomer. A cup of low-fat (1%) cottage cheese boasts a whopping 28 grams of protein.

Greek Yogurt with Berries

Healthy Greek yogurt bowl with fresh berryShutterstock

Another high protein, quick-to-prepare breakfast? Greek Yogurt with berries or fruit of choice. A single container of nonfat Greek yogurt offers 17 grams of protein.

RELATED: 50 Things You're Doing That Put You At Risk for a Heart Attack

Deviled Eggs

Deviled,Boiled,Egg,Halves,With,Mayonnaise,And,Green,Onions.Shutterstock

An unlikely fat-burning breakfast? Deviled eggs, says Gomer. However, you aren’t going to make them with the same ingredients as your grandmother. “Use avocado or avocado or olive oil mayo to make,” she recommends.

Omelet

Stuffed,Omelette,With,Tomatoes,And,Spinach,On,Light,Background,WithShutterstock

Whether you are at home or dining out, an egg omelet is always a great choice for fueling up in the morning. Gomer recommends that you fill yours with veggies, meat, or goat cheese.

Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Another easy to prepare breakfast filled with good fats and fibers? Slice an avocado and top it with everything bagel seasoning Gomer recommends.

Leftovers

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

Fun fact: You can eat lunch or dinner for breakfast. If you are short on time, Gomer recommends leftovers. “It's ok to have a non-breakfast ‘real meal,’” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Breakfast Soup

Vegetable cabbage soup in bowl over wooden background. Top view, flat layShutterstock

Soup for breakfast? “It sounds strange, but it's super satisfying,” says Gomer. “Lots of veggies and either bean/lentils/ chicken, etc.” Also, it can be made ahead of time “and will satiate for hours.”

Greens with Eggs

Fried,Egg,With,Fresh,Spinach,Tomato,Salad,For,Healthy,BreakfastShutterstock

Get in your greens first thing in the AM with a healthy egg dish. “Use greens (spinach, bok choy, kale) sauteed and topped withsunny side-up eggs. Season with garlic and onion,” says Gomer.

Shakshuka

Shakshuka,In,A,Frying,Pan,On,A,Gray,Rustic,Background.Shutterstock

Shakshuka is a Mediterranean favorite and makes a great morning meal, says Gomer. This recipe makes 4 Servings, and “it’s so good you’ll want to make extra for another meal!” she says.

  • 8 eggs
  • 1 Tablespoon olive oil
  • 1 onion chopped
  • 1 clove garlic chopped
  • Cherry and Campari tomatoes halved
  • ¼ cup fresh basil finely chopped
  • Cumin, salt, and pepper to taste.

Heat oven to 400 F. Heat oil in a large oven-safe skillet on medium. Sauté onion until brown. Cook for one minute. Stir in tomatoes, transfer to the oven, and roast for 10 minutes. Stir vegetables and then make a well – crack 1 egg into each. Return to the oven and bake for 7-8 minutes.

Breakfast Salad

Young woman eating healthy food sitting in the beautiful interior with green flowers on the backgroundShutterstock

Consider a salad for breakfast, Gomer urges. “It can be both refreshing and satiating,” she says. Use veggies of choice and top with protein of choice – shrimp, chicken, or salmon. “Don't forget avocado and top with olive oil/lemon and seasonings for dressing,” she says.

Veggie Scramble

Scramble,Healthy,Homemade,Veggie,Egg,Breakfast,Scramble,With,Sausage,And,SpinachShutterstock

Similar to an omelet, scrambled eggs with your choice of veggies and meats always makes a simple but protein packed meal. Try using avocado oil spray instead of butter to keep the calories down.

Stuffed Peppers

stuffed capsicum with cottage cheese, radish and cucumberShutterstock

Stuffed peppers make a yummy morning meal. “Stuff a red, yellow, orange, or green pepper with the filling of choice,” says Gomer. Examples include tuna salad, egg salad, and chicken salad.

Crustless Quiche

Crustless,Keto,Broccoli,Egg,Cheese,QuicheShutterstock

“Take your favorite quiche recipe and leave out the crust,” says Gomer. Spray a pie or quiche pan and bake in the oven. Fillings can include: asparagus, onions, mushrooms, spinach, sun-dried tomatoes, bacon, and ham. Top with cheese and bake until crispy. “Nice to have as it can be made ahead of time,” she says.

RELATED:10 Habits for Keeping Off Fat Forever

Breakfast Tacos

Breakfast,Tacos,With,Hashbrowns,,Scrambled,Eggs,And,Bacon,Topped,WithShutterstock

Breakfast tacos are a fun, fat-burning breakfast. “This works great, especially if you have taco meat on hand (you made extra on Taco Tuesday),” says Gomer. Fill a wrap of choice with eggs prepared how you like them (scrambled works great), add taco meat and veggies, top with salsa. “It’s a delicious breakfast wrap,” she attests.

Eggs and Bacon

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

Eggs and bacon never go out of style. Prepare the eggs “however you like them,” suggests Gomer, and have turkey or pork bacon on the side. “Old school but will hold your hunger for a long time,” she says.

Smoked Salmon Wrap Ups

Rolls,Of,Thin,Pancakes,With,Smoked,Salmon,,Horseradish,Cream,CheeseShutterstock

Smoked salmon wrap-ups are an alternative to a bagel. “Use smoked salmon spread with cream cheese and chives. Eat with a side of tomato and avocado. You can also put this into an egg life wrap or tortilla,” she says.

RELATED: 50 Things You're Doing That Put You At Risk for a Heart Attack

Layered Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

Make a layered parfait using cottage cheese or Greek Yogurt. “Add berries (or other fruit of choice) to layer into a cup and have a delicious sweet and protein-filled breakfast,” says Gomer.

💪🔥Body Booster:Deviled eggs could be the perfect breakfast for losing fat. However, you have to change one ingredient to make them healthier. Instead of regular mayo, use mashed avocado or olive oil mayo.

More For You

Hannah_Hammes2
Copyright hammes_hannah/Instagram
FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to drop body fat and “become unrecognizable?” Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she revealed some of her go-to morning meals for fat loss. “5 breakfasts I eat on repeat when I want to drop body fat,” she writes. “All under 15 minutes, 30-50 grams protein, under 500 calories.” She also reveals 4 habits to incorporate into your life to “become unrecognizable.”


Cottage Cheese Eggs

The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post.

Calories: 298,

Protein: 38g.

RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

Egg Sammy

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

The next recipe is an Egg Sammy: “1 English muffin toasted, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says.

Calories: 352,

Protein: 34g.

Protein Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

She also eats protein pancakes. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says.

Calories: 380,

Protein: 41g.

Breakfast Burrito

A view of a breakfast burrito, featuring sausage links.Shutterstock

Breakfast burritos are also on her fat loss menu. “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says.

Calories: 330

Protein: 35g.

Smoothie

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

She also drinks smoothies. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says.

Calories: 377,

Protein: 47g.

She Also Recommends 4 Habits to Become Addicted To

In another post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she says. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve “tried it all” but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame? Here are the 4 habits I want you to become addicted to over the next 6 months.”

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Eat More Protein

Set of natural food high in protein on grey background, top viewShutterstock

“Eat at least 30g of protein at every meal,” she recommends. “Now I know you think that’s too much food but promise if you want to get there, you NEED to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.”

Do 30 Minutes of Strength Training

Next, do 30-minute strength training workouts “right at home,” she suggests. “Why?? Because these will fit into your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistent your plan allows you to be, the quicker you will see results. Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

Sleep

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Sleep is also key. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Hydrate

Portrait of woman taking break from joggingShutterstock

Finally, hydrate. “Drink your water sis!” she suggests. “At a minimum, half your body weight in oz of water. 80+ oz is good! And add electrolytes!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to get into a calorie deficit – which is a non-negotiable of weight loss? Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she offers essential tips on how to do it. “7 proven calorie deficit tips to help you lose your next 20 pounds,” she wrote across the Instagram video.


Boost Your Fiber Intake to Stay Fuller Longer

Woman shows sliced avocado. Close-up of a woman scooping out an avocado pulp with a spoon. Vegetarian food concept. Foods with vitamin E, avocado oil and antioxidants. Conscious nutrition concept.Shutterstock

“Getting enough fiber is essential for feeling satisfied and supporting healthy digestion,” she writes in her post. “Aim for at least 25g of fiber daily to keep hunger in check and your digestion running smoothly.”

Great sources include:

  • Avocados
  • Raspberries
  • High-fiber bread
  • Lentils and beans

Use Multiple Metrics to Track Progress

Image of positive young Sport fitness woman posing, outdoors, taking selfie on smartphone, showing peace gestureShutterstock

Next, she recommends using multiple metrics to track progress. “The scale isn’t the only way to measure success—especially if you’re building muscle while losing fat,” she says, offering some tools to give you a fuller picture of your progress.

  • Weekly progress photos
  • Performance improvements in your workouts
  • How your clothes fit.

Get Quality Sleep to Stay on Track

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Yes, sleeping will help you lose weight. “Poor sleep increases hunger hormones and cravings, making it harder to stick to your goals,” she writes.

  • Aim for 7–8 hours of sleep per night💤
  • Can’t sleep enough at night? Short power naps during the day can help you recharge.

Snack Smart with Low-Calorie Fruits

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare conceptShutterstock

She also recommends snacking, but sticking to smart, low-calorie fruits. “Hunger between meals? Reach for nutrient-packed, low-calorie fruits instead of processed snacks,” she says.

Some great options:

  • Berries (blueberries, strawberries, etc.)
  • Watermelon
  • Pineapple.

Walk Your Way to a Bigger Deficit

Healthy lifestyle - woman walking in city parkShutterstock

And, you can walk your way to a bigger deficit, she says. “Walking is an underrated but powerful way to increase your calorie burn,” she writes. Her tips? “Start small: Add 1,000–2,000 steps per day,” she says. “Gradually build up to 8,000–12,000 steps daily.”

Enjoy Your Favorite Foods in Moderation

Nicecream,-,Ice,Cream,Made,Of,Frozen,BananaShutterstock

And, you can enjoy your favorite foods in moderation. “Ditch the ‘all-or-nothing’ mindset. Completely cutting out your favorite foods often leads to cravings and binges,” she says. One way to do this is by planning your meals ahead. “Start with your protein sources, then add a small portion of your favorite treat,” she says. “Balance is key. You can enjoy the foods you love while still seeing progress.”

Avoid Extreme Calorie Cuts

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Finally, avoid extreme calorie cuts. “Eating too few calories (e.g., 1,200/day) might yield quick results, but it’s not sustainable and often leads to burnout,” she says. Aim for “a steady 0.5–2 pounds of weight loss per week,” she recommends. “If the weight is coming off too quickly, increase your calories slightly to stay healthy and energized.”

What to Eat for Breakfast If You Want to Be Fit

Chicken,Nest,With,Eggs.,A,Woman's,Hand,Takes,The,EggsShutterstock

In another post she reveals a sample menu of what she eats in a day to stay in shape.

3-4 eggs - High in protein and healthy fats for sustained energy, 1 cup Oikos Greek yogurt - Adds additional protein and probiotics, 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

fresh sweet potatoes on a dark rustic background.Shutterstock

Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety, 1 fist-size sweet potato - Complex carb for steady energy, Mixed veggies - Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

What to Eat for Dinner If You Want to Be Fit

Raw minced pork. Black background. Top view. Space for textShutterstock

Lean steak or ground beef (50g protein) - Hearty protein source rich in iron, 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores, Mixed veggies - Nutrient-dense to support overall health

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

woman by the open refrigerator at nightShutterstock

Egg wrap

1 tbsp powdered peanut butter (mixed with water for a creamy texture).

1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose body weight fast? There are a few easy ways to accelerate the process, according to one expert. Ashley DiGiacomo Schwartz (@the.busy.mom.method)is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA, who transformed her body during perimenopause and helps other women do the same. In a new social media post, she reveals key things that will help you lose body weight faster. “Too many people overcomplicate fat loss! It doesn’t have to be complicated! It just needs to be consistent. Be patient and do these five things,” she writes in the post.


1. Eat More Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

Her first suggestion is to amp up your protein intake. “More protein will lead to less hunger. Also, eating enough protein will help minimize muscle loss during your weight loss efforts. The goal should be to lose fat, not just to lose weight for the sake of losing weight. Losing muscle is not good. More muscle means your metabolism will function better and help you get that toned look (don’t forget you need to strength train as well),” she says in her post.

2. Increase Your Step Count

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

Next, walk more. “If your weight loss goals are moving slowly, you might lack enough movement in your day. Walking an extra 7,000-10,000 steps a day can help you burn an extra 300-400 calories a day, which will help your fat loss happen more quickly,” she explains.

3. Get More Sleep

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

If you aren’t getting enough sleep, your weight loss goals may be impeded. “More sleep leads to less hunger; if you stay up past your normal sleep window, you are more likely to get hungry and overeat, and late-night overeating leads to poor decisions as far as food choices go. Also, if you get substantial sleep, you will digest better, and you will wake up with better energy to work, and muscle grows at rest!” she writes.

4. Follow the 80/20 Rule

Young Caucasian suntanned beautiful elegant woman eating, biting Italian thick tomato pizza with burata cheese Yummy unhealthy food. Liking fingersShutterstock

You don’t have to be super strict all of the time when it comes to diet. She recommends following the 80/20 rule. “Don’t be so restricted in your plan that you can’t enjoy your life. That is the surest way to fail at your goals. You want a balanced and sustainable program that is realistic to stick to year-round. The approach shouldn’t be a crash diet or a quick fix. It should be a long-term commitment,” she says.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

5. Manage Your Stress

Young asian tourist woman walk and relaxing on the beach. In pink dress cloth and hat during summer season holiday. Pattaya, ThailandShutterstock

Stress management is an often overlooked component of weight loss. “High stress leads to high cortisol. High cortisol leads to a greater struggle to lose weight. Find ways to minimize your stress, meditate, walk, pray, journal, do yoga, and listen to music. Lower your stress, and your weight loss will happen faster,” she concludes.

Protein Packed Breakfast for Weight Loss: Egg White Veggie Scramble with Turkey Bacon

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

In another recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein.

  • 1 cup egg whites
  • 2 slices of turkey bacon
  • 1/2 cup chopped bell peppers
  • 1/2 cup spinach
  • 1/4 cup diced onions
  • 1 tbsp salsa (optional)

Protein: 30g - Calories: ~230.

Greek Yogurt Protein Bowl

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

  • 1 cup non-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey.

Protein: 32g - Calories: ~270.

High-Protein Oatmeal

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

  • 1/2 cup oats
  • 1 scoop protein powder
  • 1 tbsp peanut butter powder
  • 1/2 cup almond milk
  • 1/4 cup blueberries.

Protein: 30g - Calories: ~320.

Protein Smoothie

Green smoothie. Woman holding green vegetable detox juice outside in bikini in summer sun on beach. Healthy lifestyle with beautiful mixed race Asian Caucasian female model taking a cleanse diet.Shutterstock

  • 1 scoop protein powder
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1/4 cup spinach
  • Ice cubes.

Protein: 30g - Calories: ~270.

Mon

RELATED:10 Natural Weight Loss Steps This Trainer Uses Instead of Ozempic

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 1/2 cup low-fat cottage cheese (112g)
  • 2 turkey sausage links
  • 1/2 cup cherry tomatoes
  • 1/2 cup chopped bell peppers
  • 1/2 avocado
  • Salt, pepper, hot sauce to taste.

Protein: 30g - Calories: ~330 (with avocado). And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Food,,Eating,Breakfast,And,Man,With,Newspaper,To,Relax,In
Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Breakfast is often called the most important meal of the day, and for good reason—it sets the tone for your energy levels and eating habits. But some breakfast habits may be working against your weight loss goals by causing energy crashes, hunger pangs, and overeating later in the day. Identifying and fixing these habits can help you make better choices and stay on track. Here are seven breakfast mistakes to avoid and how to replace them with healthier habits.


Skipping Breakfast

Healthy,Breakfast,Or,Brunch,Table,Scene,On,A,White,WoodShutterstock

Skipping breakfast might seem like an easy way to cut calories, but it often leads to intense hunger later, causing overeating at lunch or snack time. Start your day with a high-protein, high-fiber meal like eggs with whole-grain toast or a smoothie with spinach and Greek yogurt to keep your hunger in check.

RELATED: This Man Lost 100 Pounds With 10 Realistic Changes Anyone Can Make

Eating Sugary Cereals

Set,Of,Different,Tasty,Breakfast,Cereals,On,Colorful,Background,,TopShutterstock

Sugary cereals may be convenient, but they’re loaded with refined carbs that cause blood sugar spikes and crashes. This leads to hunger and fatigue shortly after eating. Swap sugary cereals for oatmeal topped with fresh fruit and nuts for sustained energy.

Drinking Only Coffee

Barista,Holding,And,Preparing,Cappuccino,,Latte,Art.,Bartender,In,ApronShutterstock

Relying on just coffee for breakfast skips essential nutrients your body needs to function. While coffee can provide a temporary energy boost, you’ll feel sluggish soon after. Pair your coffee with a protein-rich food like eggs or a slice of avocado toast to balance your meal.

RELATED: The Top 20 Foods For Ultimate Weight Loss

Overloading on Juice

Fresh,Orange,Juice,In,The,Glass,JarShutterstock

Fruit juice is often perceived as healthy, but it’s high in sugar and low in fiber. Drinking juice alone can cause a sugar spike, followed by a crash. Replace juice with whole fruit to retain the fiber and reduce sugar intake, or enjoy water infused with citrus for a refreshing alternative.

Choosing Low-Fat Options

Low,Fat,Wholemeal,Muffins,With,Raspberry,And,AlmondShutterstock

Low-fat breakfast items like muffins or flavored yogurts often contain added sugars to make up for the lack of fat, which can lead to increased cravings. Instead, choose whole-fat options like plain Greek yogurt or eggs, which help you stay full and satisfied.

Skipping Protein

The,Homemade,Classic,American,Pancakes,With,Blueberries,,Raspberries,And,Strawberries.Shutterstock

A breakfast that’s mostly carbs, like toast or pancakes, digests quickly and leaves you hungry. Add foods rich in protein like eggs, turkey bacon, or cottage cheese to keep you full longer and support muscle maintenance.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Eating on the Go

Caucasian,Girl,With,Brown,Long,Hair,Sitting,On,Stairs,InShutterstock

Grabbing breakfast on the run often leads to poor food choices, like pastries or sugary granola bars. Plan ahead by prepping portable, nutrient-dense options like overnight oats or hard-boiled eggs to ensure you start your day on the right foot. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.


Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

  • Protein keeps you fuller longer, making it easier to stick to your calories
  • Your body burns more calories digesting protein
  • It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

  • Greek yogurt with 15+ grams of protein
  • Pre-prepped chicken with apple slices
  • High-protein donut holes (36 calories, 4g protein each)
  • Quavo with cheese for a protein-rich crackers alternative
  • Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Jon Williams | Fat Loss Expert
Copyright jonwilliamscoaching/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight fast and keep it off? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to lose weight safely and sustainably in just over a month. “If you wanted to lose 6 pounds and 6 inches in the next 6 weeks, this is exactly what I would tell you to do,” he writes, offering a “step-by-step” approach.

Step 1: Set Clear Goals

The first step is to set clear goals, according to Jon. “Define your goals by being clear about your weight loss and inches reduction objectives. Track your progress using a journal or an app to monitor your weight, measurements, and food intake,” he says.

Step 2: Nutrition

The next step is tackling nutrition. “Aim to consume fewer calories than you burn. A deficit of 500-1000 calories per day can help you lose about 1-2 pounds per week,” he suggests. “Focus on whole foods by filling half your plate with fruits and vegetables. Include lean proteins such as chicken, fish, beans, and legumes. Stay hydrated by drinking plenty of water, aiming for at least 8 cups a day, and limit sugary drinks.”

Step 3: Exercise

Step three is exercise. “Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Incorporate strength training exercises at least 2-3 times a week to build muscle, which can help increase metabolism. Include high-intensity interval training (HIIT) workouts to maximize fat burning in a shorter time,” he says.

Step 4: Lifestyle Changes

Step four is making lifestyle changes, starting with getting rest. “Aim for 7-9 hours of quality sleep per night, as lack of sleep can hinder weight loss. Practice stress-reducing techniques such as resting and going to bed early,” he says.

Step 5: Stay Accountable

The fifth step is to stay accountable. “Share your goals with friends or join a weight loss group for motivation. Weigh yourself weekly and take measurements to monitor your progress through regular check-ins,” he encourages.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Step 6: Adjust as Needed

The sixth step? Adjust as needed. “Evaluate your progress regularly. If you’re not seeing results after a couple of weeks, consider adjusting your caloric intake or increasing your exercise intensity,” he suggests.

Step 7: Celebrate Milestones

And finally, the last step is to celebrate milestones. “Celebrate small achievements along the way with non-food rewards, like new workout gear or a spa day,” he encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

lois hughey coaching
Copyright lois.hughey.coaching/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

A pair of female feet standing on a bathroom scaleShutterstock

Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.