13 quick, healthy breakfast ideas for weight loss

13 quick, healthy breakfast ideas for weight loss

Open faced sandwiches, scrambled eggs, and oatmeal

Below are some easy breakfast ideas to incorporate at home and at work. (Why it’s important to eat breakfast)

Open faced sandwiches

Peanut Butter and Banana
  • 1 piece whole grain toast
  • Spread 2 tbsp peanut butter on your toast
  • Add slices of banana to the top.

Optional: Add raisins and/or drizzle a small amount of honey on top.

Cottage Cheese and Tomato
  • 1 piece whole grain toast (How to find whole grain bread)
  • Spread 1/4 cup of cottage cheese on your toast.
  • Add black pepper to taste
  • Add tomato slices to the top or eat separately.
Cream Cheese and Fruit
  • 1 whole grain English muffin (Grain claims to ignore)
  • Spread 1 tbsp cream cheese on each side
  • Top with sliced strawberries (or other fruit)

Scrambled Eggs

Microwave Scramble
  • Beat 2 eggs in a large microwavable mug
  • Add 1/4 cup of vegetables (spinach, sliced mushrooms, etc.)
  • Microwave for approximately 90 seconds


Use plain oatmeal from a bulk container or single serve packet.

  • Heat your oatmeal according to the package directions
  • Add your toppings of choice (below):

Heat your oatmeal in the microwave at home or at the office. You can also add water from hot water dispenser at work and let the oats sit and soak while you get a little bit more work done.

Almond Berry

Add strawberries, blueberries, raspberries, or any other berries and sliced almonds.

  • 1 cup sliced strawberries = 53 calories
  • 1 cup blueberries = 84 calories
  • 1 cup raspberries = 64 calories
  • 3 tablespoons of sliced almonds = 100 calories
Almond Coconut

Add sliced almonds and coconut flakes.

  • 3 tablespoons of sliced almonds = 100 calories
  • 1/8 cup = 50 calories
Apple Cinnamon

Add fresh apple (grated) or dried apples (chopped), cinnamon and nutmeg.

  • 1/2 cup grated apple = 30 calories
  • 1/4 cup dried apples = 50 calories
Banana Walnut

Add banana slices and chopped walnuts.

  • 1 sliced banana (small) = 90 calories
  • 1/4 cup chopped walnuts = 190 calories
Cinnamon Raisin Walnut

Add cinnamon, raisins, and chopped walnuts.

  • 1/4 cup raisins = 110 calories
  • 1/4 chopped walnuts = 190 calories
Dried Fruit and Nut

Add raisins, dried cranberries, and slivered almonds.

  • 1/4 cup raisins = 110 calories
  • 1/4 cup dried cranberries = 100 calories
  • 3 tbsp sliced almonds = 100 calories
Maple Pecan

Add chopped pecans and drizzle a small amount of maple syrup on top.

  • 1/4 cup chopped pecans = 190 calories
  • 1 tbsp maple syrup = 50 calories
Peaches and Cream

Add non-fat or low-fat vanilla yogurt and sliced fresh or canned peaches.

  • 3 oz. non-fat greek yogurt (vanilla) = 60 calories
  • 1/2 cup sliced peaches (fresh or canned in 100% fruit juice) = 60 calories
Peanut Butter Banana

Stir in 1-2 tablespoons of peanut butter and add banana slices.

  • 1 tbsp peanut butter = 90 calories
  • 1 sliced banana (small) = 90 calories

Cereal and fruit is the most common breakfast among more than 4,000 adults who have lost an average of 73 lbs and kept it off. Theses adults are members of the National Weight Control Registry.

Calorie information from

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Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...