Breakfast is a critical meal because it powers you up for the rest of the day. In this study, it was shown that skipping breakfast increases the chances of overeating later in the.
The above notwithstanding, you have to ensure that the food you consume is healthy, nutrient-rich, and low in calories. That way, you would get what your body needs while still achieving your weight loss goals.
The general rule of thumb in making these recipes is to consume unrefined, natural, or moderately-refined starches. These should have whole grains and fiber.
Also, strive to avoid added sugar. In this study, it was shown that added sugar increases the likelihood of obesity. Instead, rely on natural sweeteners from fruits and herbs.
It is also critical for you to use low-fat ingredients and cooking methods. Opt for bake or sauté rather than deep fry your meals. The following study showed that low-fat cooking methods preserve nutrients and health.
3-Ingredient Breakfast Ideas for Weight Loss
1. Make an avocado and banana smoothie
Smoothies are a fiber-rich and quick way to fulfill your nutritional needs in the morning. This one consists of a small-sized avocado, 2 bananas, and a half cup of low-fat milk. Blend all the ingredients until they are smooth.
Avocado has healthy fat and fiber. Healthy fat gives your body a source of energy that is digested slowly. The banana adds some natural sweetness to the smoothie and also gives you energy. To balance the nutrients, get your supply of protein from low-fat milk.
2. Oatmeal and fruits
This meal consists of oats, milk, and fruit. Make a porridge out of the oats by boiling ½ cup water, adding a pinch of salt, and half a glass of oats. Bring to a boil and remove it when the water has evaporated.
Top it up with some hot milk and a fruit of your choice. You could eat grapes, bananas, apples, or mangos. Oats are a surefire way to lose weight because the carbohydrates are slow releasing.
3. Quinoa, pears, and vanilla
Simply boil and simmer the grain until a whitetail appears on each grain. Then toss in some vanilla extract for taste and some pears for extra crunchiness and sweetness.
Quinoa is a vegetable-like grain with minerals, proteins, and vitamins. It also works as an easy substitute for starches like potatoes.
4. Avocado, Tomato, sandwich
Bread is one of the most convenient and easily available ingredients in modern kitchens. However, the refined kind has too many additives. It also has rich nutrients taken out.
Choose whole-grain bread for your sandwich. Combine slices of avocado, tomato, and bread for filling and satisfying bites.
5. Baked egg in an avocado
Baking reduces the need for oil, which is inappropriate for weight loss. Since avocado already has their own natural oils, you would not even need to line a baking sheet with oil.
Cut the avocado in half, remove the seed from the avocado, and pour in the egg. After baking for 15 minutes, add seasoning and sesame seeds.
6. Raspberry chia, and milk pudding
Chia seeds are rich in fiber, calcium, iron, and protein. Raspberry is packed with antioxidants and vitamins. You only need chia seeds, raspberry, and low-fat milk for this dish.
Blend the raspberry and milk separately then add in the chia seeds for a satisfying yet healthy pudding.
7. Chilled strawberry and oats
Instead of taking your oats as porridge, go for a different alternative. Blend Greek yogurt and strawberry into a thick purée. Toss in the oats and keep them in the refrigerator overnight.
You’ll have yourself a fiber-rich, energy-packed jar of pink delight the next morning.
8. Baked sweet potato, mustard seeds, and egg
Shred sweet potatoes and put them on a greased muffin tray. Sprinkle in some mustard seeds and bake. Mustard seeds are good anti-inflammatory agents that help to speed up your metabolism for fast weight loss.
After ten minutes, push the sweet potatoes to the bottom and side of each muffin hole and pour in the eggs. Let that bake for another 10 minutes. The potatoes add sweetness and fiber to the meal while the egg gives you protein for tissue building.
9. Nuts, chia, and milk
Chia can be eaten in numerous combinations. For this recipe, you simply need to mix chia with milk overnight. In the morning, top it up with nuts. The combination is rich in protein, fiber, and minerals.
10. Home-made Parfait
This combination consists of plain Greek yogurt, ground flaxseed (1 tablespoon), and chopped almonds.
Flaxseeds are great appetite suppressants, so you should consider having them regularly. Combine the three ingredients in a jar to create a grayish-brown mixture.
11. Salmon, asparagus, and egg
If you need a rich combination of protein in the morning, you can’t go wrong with this. Grill your salmon alongside your asparagus. Salmon is rich in Omega 3 while asparagus has lots of vitamins. Then poach an egg on top and your meal is ready.
12. Banana pancakes
This flourless pancake consists of eggs, a banana, and a teaspoon of pumpkin pie sauce. You need 2 eggs, ¼ teaspoon of pumpkin pie spice, and 1 large banana.
Mix the ingredients together (ensure the banana is fully mashed beforehand). Then panfry the mixture on a thick pan that has been lightly sprayed with oil.
13. Sweet potato pancakes
You need an egg, a teaspoon of peanut butter, and a half-cooked sweet potato. Mix the mashed sweet potato with the other ingredients. Place it on a non-stick pan, lightly sprayed, and cook. The result is a surprisingly authentic-looking pancake.
14. Whole wheat English muffin with eggs and tomato
English muffins made from whole wheat are much healthier than the conventional version. Boil an egg and sandwich it in the muffin. Fill up the middle with either sliced tomatoes or grated ones that have been salted.
15. Oat cookies
You simply need 1 cup of oats, chopped walnuts (1/4 cup), and ripe bananas. Mix everything together and roll it into sticky balls. Bake them for approximately 12 minutes. These rolls have all major food groups and can serve as a healthy snack substitute.
16. Mushrooms, eggs, and tomatoes
Mushrooms are very low in calories and they often add a different, unique flavor to meals. Sauté the mushrooms on a thick and lightly-sprayed griddle. Then add in some boiled eggs and tomatoes to balance it out.
17. Mango and beetroot smoothie
For this one, you need a ripe mango, beetroot, and milk. Beetroot is rich in iron and antioxidants, so consider using it a little more in your diet. Blend the diced mango and beetroot with milk.
Since the mango is already sweet, it does not need any additional ingredients.
18. Dried fruit energy bar
You need 1 cup of nuts, 1 cup of dried fruit of your choice, and 12 dates. Roast the nuts first in an oven until they are brown. Mix the nuts, fruit, and dates in a food processor and mix for 30-second intervals.
At first, they’ll look like crumbs then they’ll turn into clumps or balls. Press these balls into squares and chill overnight.
19. Corn, black beans, and onions
Take an equal amount of black beans and sweet onions. Then take about 1/3 more sweet corn and sauté the combination. The mixture is rich and flavorful.
20. Melon, mint, and yogurt
This recipe requires Greek yogurt and diced melon. Mix them in a blender and after you are done toss in some mint leaves. Let the mixture chill in the freezer.
The Bottom Line
These 3-ingredient breakfast ideas for weight loss will minimize the need to douse your meal in toppings or sauces.
They take less time and often have the most basic and necessary ingredients. Choose any of the above recipes and you’ll be well on your way to weight loss.
If you’d like to lose weight while eating the foods you love, follow this exact meal plan to lose up to 10 pounds in 7 days.
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