How To Plan An Ideal Breakfast Meal To Aid In Weight Loss?

Healthy Breakfast
Ideal Breakfast Meal

Weight loss begins with controlling and regulating what you eat on a regular. Starting your day with a healthy breakfast that provides your body with the right nourishment is more important than you know. The right intake of minerals and nutrients is essential so that the body functions in an optimum fashion and allows you to maximize productivity. Studies have shown that eating a healthy breakfast can help in weight management, focusing better and provides the body with more energy than usual. Also, it reduces the risk of various heart diseases and prevents diabetes type 2. Let’s talk facts about weight loss breakfast and the food items that you should avoid.

What do You Mean by an Ideal Breakfast?

The word breakfast has been derived from the term ‘break the fast’ and appropriately so because it is the first meal of the day. A good breakfast is the one that packs the right dosage of nutrients like:

  • Carbs – Our body needs carbohydrates to start the day right and breakfast is the right food for intaking carbohydrates. Carbohydrates provide the body with the energy it needs to function right.
  • Protein – Protein also provides the body with the necessary calories and the strength it needs to perform optimally. It keeps the body full so that you do not feel hungry for a considerable part of the day.
  • Fat – Food items like egg yolk provides the body with good fat. The body burns this good fat throughout the day and lets you carry on and even work in overdrive. Food items like eggs, milk or yoghurt are excellent items to be included in an ideal breakfast.

How to Plan an Ideal Breakfast Meal to Aid in Weight Loss?

Given below in a detailed account of a healthy breakfast for weight loss which you can constitute in your schedule and begin an energetic day.

1. For Proteins – As per studies, the recommended intake of protein for the average human body is 0.8 gm per kg of the human body. 56 gm for the average man and 46 gm for the average woman.

Food ItemProtein Content (Per 100 gm)
Eggs6 gm
Almonds6 gm
Chicken Breakfast53 gm
Oats11 gm
Cottage Cheese28 gm
Greek Yogurt17 gm
Milk8 gm
Broccoli3 gm
Lean Beef25 gm

2. For Dietary Fibres – The Heart Foundation conducted research that showed that adults should consume at least 30 gm of dietary fibre each day and for children or kids, 18 gm each day.

Food ItemFibre Content (Per 100 gm)
Pears3.1 gm
Strawberries2 gm
Avocado6.7 gm
Apples2.4 gm
Raspberries6.5 gm
Bananas2.6 gm
Carrots2.8 gm
Beets2.8 gm
Broccoli2.6 gm
Brussel Sprouts3.8 gm

3. For Iron – A study was conducted that showed that adults (men) required 8.7 mg 14.8 gm for women aged 19 to 50. For women above 50 8.7 gm.

Food ItemsIron Content (Per 100 gm)
Cereals18 mg
Oysters7. 82 mg
White Beans7. 83 mg
Dark Chocolate6.82 mg
Organ meat5.44 – 7.72 mg
Soybeans4.54 mg
Lentils6.25 mg
Spinach3.21 mg
Tofu4.14 mg
Sardines2.48 mg

4. For Calcium – The recommended dosage intake of calcium per day is 1000 mg for most adults. As for women above 50, the recommended dosage is 1200 mg each day. Children between the ages of 5 and 18 should consume 1300 mg of calcium per day.

Food ItemsCalcium Content (Per 100 gm)
Tofu683 mg
Skim Milk122 mg
Low-fat Yogurt199 mg
Grated Parmesan1184 mg
Spinach136 mg
Cowpeas128 mg
Okra77 mg
Trout86 mg
Acorn Squash44 mg
Clams92 mg

Also Read : Tips For Transitioning To A Vegan Diet

Things you Should Avoid in Breakfast

There are certain food items that you should avoid consuming e\when you start the day. Which means avoiding these food items for consumption during breakfast. Some of these food items are as follows:

  1. Granola – Granola is usually quite high in sugar which is why it should be avoided at all costs when having breakfast.
  2. Fruit Juice – You may feel some intestinal discomfort if you consume juice in the morning due to its acidic nature.
  3. Pastries – Most of the ingredients are processed which are not good for your health and should not be a part of your breakfast.
  4. Candy – Additives, preservatives and sugar are all components of candy and should be steered clear from even during breakfast.
  5. Commercial Protein Shake – Commercial protein shakes contain artificial sweeteners and flavours which are harmful to the human body.
  6. Flavoured and Sweetened Yoghurt – Flavoured and sweetened yoghurt contain preservatives and artificial sweeteners and flavours which are detrimental to the human body.


Breakfast is the meal that we start the day with and it is extremely crucial that we eat in moderation and more importantly, observe what we consume and whether or not our body gets the full nourishment that it needs to function properly, on the regular.

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