If you want to lose weight, skipping breakfast is not a good idea … According to research from Tel Aviv University (Israel), eating a large breakfast helps you lose weight, in addition to preventing diabetes and cardiovascular disease. The key is to opt for healthy breakfasts, which are very satisfying but not heavy, like the ones we propose below.
If you want to lose weight, skipping breakfast is not a good idea … According to research from Tel Aviv University (Israel), eating a large breakfast helps you lose weight, in addition to preventing diabetes and cardiovascular disease. The key is to opt for healthy breakfasts, which are very satisfying but not heavy, like the ones we propose below.
Toast with yogurt and red berries
Toast with yogurt and red berries
If you like sweets, you will like this breakfast as much as it will fill you up. On a toast of whole wheat bread, put yogurt or fresh cheese (instead of butter or aged cheese), and top with blueberries, blackberries, strawberries … To avoid going out of line, calculate a cup of red berries.
- To sweeten, add cinnamon powder instead of sugar or other sweeteners.
Oatmeal pancake with hummus and salmon
Oatmeal pancake with hummus and salmon
A very filling but light breakfast to start the day with a lot of energy is to make some oatmeal pancakes, spread them with hummus and add smoked salmon on top. Oatmeal is ideal for losing weight because it satisfies a lot and makes you little fat. And the hummus and salmon greatly accentuate its satiating power.
- If you want to cut more calories, you can use our super light chickpea hummus.
Cereals with fruit and nuts
Cereals with fruit and nuts
If you are in a hurry, another idea for a light but filling breakfast is to prepare a bowl of cereal with fruit and add some milk or yogurt.
- The approximate amounts are 50 g of unsweetened cereals, a handful of nuts, 1 medium piece of fruit or half a bowl of red fruits and 125 ml of milk or yogurt.
Bread with cheese, ham and egg
Bread with cheese, ham and egg
A classic of the breakfasts that are very filling is the cheese and ham sandwich. The trick to make it more satisfying is to add a blanched egg; the egg is high in protein and low in calories, making it almost fattening.
- Subtract calories: use a single slice of bread (instead of two) and put low-fat cheese or if you want to avoid ultra-processed foods, keep it fresh or skip it. If you want to have "real food" for breakfast, here are ideas for realfood breakfasts from dietitian-nutritionist Carlos Ríos, CLARA blogger.
Oat porridge with fresh fruit
Oat porridge with fresh fruit
Another of the infallible recipes with oatmeal for breakfast that fill a lot but make little fat is the porridge of oats, a porridge of this cereal that you can prepare the night before and, at breakfast time, you just have to combine with fresh fruit ( half a banana, a couple of strawberries …), goji berries or other nuts and seeds, and sweeten with cinnamon.
Toast with avocado and boiled egg
Toast with avocado and boiled egg
The properties of the healthy avocado together with those of the egg are an infallible mix when you are looking for something very satiating and light. According to a study published in the Nutritional Journal , adding avocado to your diet can help you keep the kilos at bay because it reduces the desire to snack by 40% in the next 3-5 hours.
- On a toast of wholemeal bread, put a quarter of a laminated avocado, a boiled egg and serve with fresh spinach leaves.
Vegetable yogurt with fruits
Vegetable yogurt with fruits
It is as easy as mixing your favorite vegetable yogurt (soy, rice, almond …) with a piece of fruit that you like in a bowl. For example, it is delicious with half an apple and a handful of blueberries and raspberries.
- To accentuate its satiating power, add rolled oats and two or three walnuts.
Toast with avocado, lentils and tomato
Toast with avocado, lentils and tomato
If you are looking for a vegan breakfast recipe that is filling but not fattening, you can try this one. On a slice of cereal bread, you put a quarter of a sliced avocado, cooked lentils and a slice of raw tomato.
- Another option: spread the slice with chickpea hummus and add slices of avocado and arugula leaves. Here you have more avocado breakfasts.
Cereals with fruit and nuts
Cereals with fruit and nuts
If you are in a hurry, another idea for a light but filling breakfast is to prepare a bowl of cereal with fruit and add some milk or yogurt.
- The approximate amounts are 50 g of unsweetened cereals, a handful of nuts, 1 medium piece of fruit or half a bowl of red fruits and 125 ml of milk or yogurt.
