Breakfast could be considered the main meal of the day, so it is essential to know what foods to include at breakfast so as not to gain weight, but to fill ourselves with energy to perform the rest of the day.

Healthy breakfasts that are not fattening

The best breakfasts start with healthy breakfast foods. These foods are the foundation – the building blocks, so to speak – of the food that is about to set the tone for the entire day.

These healthy foods are high in protein, low in unhealthy fats, high in fiber, and low in calories.

Foods for a healthy breakfast that won’t get fat

Once you get the best healthy breakfast foods, you need to turn them into meals. These are some of the main ingredients that will be present in a breakfast that is not fattening.

  • Greek or Icelandic yogurt, berries and granola.
  • Oatmeal, apples, peanut butter, flax seeds.
  • Southwest Inspired Eggs, Black Beans, Avocado, Ketchup.
  • Salmon toast, Greek yogurt spread, tomatoes, cucumber, high-fiber bread.
  • Ground turkey and egg mince with sweet potato.
  • Slimming shake with peanut butter, strawberries, protein powder.
  • Almond butter toast with bananas.
  • Broccoli, egg, turkey bacon and cheese quiche.
  • Protein coffee.
  • Whole wheat pancakes with red berries, mint, walnuts and yogurt.
  • Chia pudding.

1. Oatmeal with fruits

Oatmeal works very well for breakfast, we can add sliced ​​almonds, cashew nuts or the nuts that are of your preference, prioritizing those that are natural and do not have added ingredients. You can also add raisins, plums or blueberries. With them we will get a very energizing breakfast that will not make you fat.

2. Eggs with black beans

Packed with soluble fiber, a powerful belly fat fighter, beans will not only fill you up for hours, but also help you lose weight. Researchers at  Wake Forest Baptist Medical Center  found that for every 10-gram increase in soluble fiber consumed daily, study participants’ abdominal fat decreased 3.7 percent over five years.

Eggs are part of almost any healthy breakfast, and can be accompanied very well with beans, red sauce and tomato salad with diced onions.

3. Chicken breast

Chicken may not be your regular breakfast food, but maybe it should be. “Some mornings, yogurt or eggs just won’t do,” says Lisa Moskovitz, RD, CDN, CPT, founder of the New York Nutrition Group. “To spice up my breakfast, I’ll take out the leftovers from dinner, which often contains a lot of fiber-rich veggies and lean proteins that reduce hunger. This perfect combination of nutrients keeps me full and energized for hours. “

4. Avocados

Avocados, one of the best weight loss foods on the planet, contain nearly 20 vitamins and minerals in each serving, including oleic fatty acids, which have been shown to reduce belly fat.

Avocados are also a good source of fiber and fat, ideal for a fattening breakfast. Use the green fruit to make avocado toast or bake an egg in half an avocado. You can learn more recipes with avocado here.

5. Spinach

Spinach is low in calories, but high in fiber, which helps fill you up and feel full for longer. It is also a rich source of plant-based omega-3 fatty acids and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.

You can include spinach to increase the nutrient density of omelets, smoothies, and egg sandwiches.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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