December 4, 2023

Healthy Breakfast

I really like this Healthy Breakfast

18 Best Breakfasts For Weight Loss

BREAKFAST IS THE most important meal of the day. Right?

It’s up for debate, but having a healthy and filling breakfast means starting off your morning strong. Setting the tone for the rest of your day is key to setting yourself up for success. So what exactly should a healthy breakfast consist of?

The answer: Protein. Protein isn’t just for the guys trying to pack on the muscle. Research has consistently found that a breakfast filled with protein, think eggs and a few links of chicken sausage, is superior to a high-carbohydrate breakfast like cereals and oats.

It kind of sounds counter-intuitive, though, considering that some of the more feared breakfast foods are grease-and-protein-packed bacon and sausage. But, finding healthy proteins to load up on in the morning can help keep you up full throughout the day.

Not only does protein keep you full, but it helps you make better choices later. A study in the American Journal of Clinical Nutrition found that those who prioritized protein at breakfast ate fewer high-fat and high-sugar snacks at night. And, those who have high-protein breakfasts have better control over glucose and insulin levels. This can help lower your cravings, as well as lower your risk of developing diabetes.

But it can’t only be about protein, can it?

It’s not. Fiber is another key nutrient that’s important to get in in the morning, and every meal of the day. Fiber also has the power to fill you up during a meal and help you stay full until your next (blocking the need for snacking on empty calories). The nutrient has also been linked to lowering your risk of deadly diseases too … so there’s that.

Generally, Men’s Health recommends that you eat around 30 grams of protein and 10 grams of fiber at each meal to reap the muscle-building and maintenance benefits.

These meals will help get you there. Plus, they’re delicious. Which means that you don’t have to only eat eggs and chicken sausage to help fuel your weight loss.

And that’s an especially good thing because the one ingredient that a breakfast should never include is boredom.

1. Migas

    Do you like breakfast? Do you like nachos? Then welcome these breakfast nachos in your morning. They’re crunchy. They’re eggy. They’re cheesy. And they’re great for using up the tortilla chip shake left at the bottom of the bag.

    What You’ll Need:
    1 Tbsp canola oil
    1/4 medium white onion, chopped (About 1/2 cup)
    1 cup lightly crushed tortilla chips
    3 large eggs
    2 Tbsp shredded cheese (pepper jack or Cheddar)
    1/2 avocado, cubed
    1/3 cup black beans
    Leaves from 2 or 3 cilantro stems
    Hot sauce, to taste

    How to Make It:
    1. In a large nonstick pan, heat the canola oil over medium. Add the onion and cook, stirring occasionally, until translucent, 2 to 3 minutes. Add the chips and heat until fragrant, about 2 minutes. Then crack in the eggs, lower the heat to medium low, and cook, stirring constantly, until the eggs set, 1 to 2 minutes.
    2. Transfer the migas to a large plate and top with cheese, beans, avocado, cilantro, and hot sauce. Feeds 1.

    732 calories, 30 g protein, 41 g carbohydrates, 11 g fiber, 50 g fat

    2. Huevos Rancheros with Black Bean–Avocado Salsa

    People tend to wig out about huevos when they’re on a restaurant menu. Deservedly so, because they’re a-maz-ing. Except that it’s not that hard to wig out over them while sitting at your dining room table either. Take 10 minutes to cook this. Eat. Rave. Consider opening your own restaurant.

    Dish, Food, Cuisine, Ingredient, Produce, Brunch, Side dish, Recipe, Meal, Queso flameado,

    Mitch Mandel

    What You’ll Need:
    1/2 cup canned black beans, rinsed and drained
    1/2 avocado, cubed
    1/4 small red onion, minced
    Juice from 1/4 lime
    1 Tbsp chopped cilantro
    1 Tbsp canola oil
    2 small (6-inch) flour tortillas
    2 eggs

    How to Make It:
    1. In a medium bowl, mix the black beans, avocado, onion, lime juice, and cilantro. Season to taste with salt and pepper.
    2. In a small nonstick pan, heat the canola oil over medium. When the oil shimmers, add the tortillas stacked atop one another. Cook until the top tortilla puffs, 15 to 30 seconds. Using tongs, flip the stack and then flip the top tortilla. Repeat 4 more times until all sides of the tortillas are cooked. Transfer the tortillas to a serving plate.
    3. Adjust the pan’s heat to medium-low. Carefully crack in the eggs, cover the pan with a lid, and cook until the whites are firm, 2 to 4 minutes. Slide the eggs onto the tortillas and top with the salsa. Eat with a fork and knife. Feeds 1.

    671 calories, 26 g protein, 60 g carbohydrates, 13 g fiber, 39 g fat

    3. Black-Cherry Shake and Peanut-Butter Oatmeal

    Men who ate at least one serving of whole-grain cereal (like oatmeal) a day had the lowest risk of dying of any cause, including heart disease, according to a 5-year study of 86,000 doctors. Cherries and strawberries are natural sources of salicylates—the active ingredient in aspirin—making them ideal for relieving stress-induced morning headaches.

    What You’ll Need:
    1 cup cherry juice
    1 cup frozen strawberries
    1 cup frozen unsweetened cherries
    2 Tbsp protein powder
    2/3 cup oatmeal
    1 Tbsp peanut butter
    1/2 cup milk

    How to Make It:
    Blend the cherry juice, frozen fruit, and protein powder until smooth. Microwave the oatmeal according to the directions on the package. Stir in the peanut butter and milk. Makes 1 shake.

        600 calories, 27 g protein, 100 g carbohydrates, 11 g fat, 10 g fiber

        4. Overnight Protein Oats

        It’s the ultimate one-minute meal for a morning workout guy.

        What You’ll Need:
        ½ cup old-fashioned rolled oats
        ½ cup milk
        2 Tbsp chocolate protein powder
        1 banana, sliced
        ½ cup blueberries

        How to Make It:
        In a jar or bowl, stir together the oats, milk, and protein powder. Cover and refrigerate overnight. In the morning, just take off the lid and heat the oats in the microwave for 1 minute. Stir in the fruit and enjoy. Feeds 1

                  432 calories, 22g protein, 72g carbs, 9g fiber, 9g fat

                  5. Cheesy Breakfast Roll-Up

                  This roll-and-go go-to is super easy to make and leans on gooey edam cheese to bind together all the goods.

                  What You’ll Need:
                  1 tsp canola oil
                  4 cherry tomatoes, chopped
                  1 Tbsp chopped red onion
                  1/2 jalapeno, minced
                  1 small garlic clove, minced
                  2 eggs
                  1 whole-wheat tortilla
                  1 handful of crumbled edam cheese

                  How to Make It:
                  In a small pan, heat the oil over medium. Add the tomatoes, onion, jalapeno, garlic, and a pinch of salt. Stir to coat and sizzle till softened, about 2 minutes. Then add the eggs, stir well to break up the yolk, and cook till scrambled, about 2 more minutes. Add the cheese, stir to melt slightly, and add to the tortilla. Roll up and eat.

                    435 calories, 28g protein, 25g carbs, 9g fiber, 17g fat

                    6. Salmon on Toast

                    If you’re a big lox on bagel fan, try this healthy mix up of the breakfast classic.

                    plate with starter at outdoor restaurant

                    Westend61//Getty Images

                    What You’ll Need:
                    2 slices of whole-wheat bread
                    2 Tbsp cream cheese
                    2 oz smoked salmon
                    1 Tbsp capers
                    Dill, to taste
                    Red onion, to taste
                    Lemon juice
                    1 pear

                    How to Make It:

                    On 2 pieces of whole-wheat toast slathered with 2 Tbsp cream cheese, divide 2 oz smoked salmon, 1 Tbsp capers, some fresh dill, a little thinly sliced red onion, and fresh lemon juice. Eat with a medium-sized ripe pear.

                      551 calories, 45 g protein, 55 g carbs, 10 g fiber, 19 g fat

                      7. Berry Bowl

                      If you love a sweet breakfast, a great way to load up on the flavor is by loading up on fruit. And berries are a great source of fiber and sweetness.

                      What You’ll Need:
                      1 1/2 cups plain 2% Greek yogurt
                      1/4 cup of blueberries
                      1/4 cup of raspberries
                      1/4 cup of strawberries
                      1/4 cup of blackberries
                      Handful of pistachios
                      Unsweetened coconut flakes

                      How to Make It:
                      Top 1 1/2 cups plain 2% Greek yogurt with 1/4 cup of each of the following: blueberries, raspberries, sliced strawberries, blackberries, unsalted dry-roasted shelled pistachios, and unsweetened coconut flakes.

                        621 calories, 37g protein, 43g carbs, 11g fiber, 36g fat

                        8. Turkey Hash

                        This is like a really comforting post-Thanksgiving breakfast.

                        What You’ll Need:
                        1 Tbsp olive oil
                        4 oz finely chopped turkey breast
                        1 large chopped potato
                        1/4 minced onion
                        1 small chopped zucchini
                        1 cup shredded Brussels sprouts
                        Hot sauce

                        How To Make It:
                        In 1 Tbsp olive oil, sizzle 4 oz finely chopped leftover turkey breast and 1 large chopped leftover potato with 1/4 minced onion, 1 small chopped zucchini, and 1 cup shredded Brussels sprouts. Top with plenty of hot sauce.

                          640 calories, 47 g protein, 81 g carbs, 10 g fiber, 16 g fat

                          9. The Bermuda

                          Fish for breakfast? Hey, don’t knock it until you try it.

                          What You’ll Need:
                          4 oz roasted cod
                          2 Tbsp warmed salsa
                          1 roughly chopped large broiled russet potato on the side
                          1/4 sliced avocado
                          1 hardboiled egg

                          How To Make It:
                          Top 4 oz roasted cod with 2 Tbsp warmed salsa and 1 roughly chopped large broiled russet potato on the side. Serve with 1/4 sliced avocado, and a hardboiled egg on the side. Skip the traditional banana.

                            579 calories, 36 g protein, 75 g carbs, 10 g fiber, 16 g fat

                            10. Egg Scramble With Sweet Potatoes

                            If you can scramble some eggs, you can scramble some eggs while you roast some sweet potatoes.

                            men's health best breakfasts

                            Men’s Health

                            What You’ll Need:
                            8 oz diced sweet potato
                            1/2 cup chopped onion
                            2 tsp chopped fresh rosemary
                            Cooking spray
                            4 large eggs
                            4 large egg whites
                            2 Tbsp chopped fresh chives

                            How to Make It:
                            1. Preheat your oven to 425°F. On a baking sheet, toss the sweet potato, onion, rosemary, 1/4 each tsp salt and pepper. Lightly coat the vegetables with cooking spray then roast until tender, about 20 minutes.
                            2. Meanwhile, in a small bowl, whisk the eggs and egg whites, and season with a pinch each of salt and pepper. Coat a large skillet with cooking spray and then heat over medium. Add the eggs and cook, stirring frequently, until scrambled, 3 to 4 minutes. Sprinkle the eggs, potatoes, and onions, with chives. Feeds 1

                            571 calories, 44 g protein, 52 g carbs, 9 g fiber, 20 g fat

                            11. PB Protein Overnight Oatmeal

                            Never underestimate the power of adding a scoop of protein powder to something other than a shake—especially oatmeal.

                            What You’ll Need:
                            1/2 cup steel-cut oats
                            2 Tbsp peanut butter
                            1 scoop (35g) chocolate protein powder
                            1/2 sliced banana
                            1 Tbsp raisins
                            1 Tbsp chopped walnuts

                            How to Make It:
                            1. In a small saucepan over medium heat, add the oats, a pinch of salt, and 1 1/3 cups water. Bring to a simmer, and then remove the pan from the heat. Stir in the peanut butter. Cover, refrigerate, and let the oats soak overnight.
                            2. In the morning, stir in the protein powder. Heat the oatmeal over medium-low for 5 minutes, stirring a couple times, until heated through. Transfer to bowls, then top with banana, raisins, and walnuts. Feeds 3

                            740 calories, 42 g protein, 84 g carbs, 13 g fiber, 28 g fat

                            12. Tropical-Powered Oatmeal Bowl

                            If you’re sick of bananas and raisins, shake things up a bit, with this protein-powder-reinforced breakfast.

                            What You’ll Need:
                            1⁄2 cup old-fashioned oats
                            1 scoop vanilla protein powder
                            2 Tbsp heavy cream
                            1 tsp vanilla extract
                            1⁄2 mango, sliced
                            1⁄2 star fruit, sliced
                            1⁄2 cup pineapple, cubed
                            2 Tbsp pomegranate seeds
                            2 Tbsp unsweetened coconut flakes
                            Torn mint leaves

                            How to Make It:
                            In a bowl, mix the oats with 1 cup water and pinch of salt. Microwave for 2 1⁄2 minutes. Stir in the protein powder, cream, and extract. Top with the remaining ingredients.

                                646 calories, 34 g protein, 72 g carbs, 10 g fiber, 24 g fat

                                13. Almond Banana Shake

                                Yeah, a shake can be a solid breakfast too. Just make sure you’re hitting your goal of at least 30 grams of protein and 10 grams of fiber and you’re good to go.

                                What You’ll Need:
                                1 cup coconut water
                                1 cup plain Greek yogurt
                                6 tbsp almond butter
                                2 scoops whey protein powder
                                2 Tbsp hulled hemp seeds
                                1 Tbsp chia seeds
                                2 frozen banana
                                2 cup ice

                                How to Make It:
                                In a blender, pulverize all the ingredients till smooth, adding additional coconut water to adjust consistency, if needed.

                                714 calories, 42 g protein, 64 g carbs, 10 g fiber, 17 g fat

                                14. Chocolate Cherry Power Shake

                                And, if you’re more of a chocolate guy, here’s this stunner.

                                What You’ll Need:
                                1/2 cup frozen cherries
                                8 oz water
                                1/2 cup chopped raw beets
                                1/2 cup frozen strawberries
                                1/2 cup frozen blueberries
                                1/2 banana
                                1 scoop chocolate whey protein
                                2 Tbsp chia seeds

                                How to Make It:
                                In a blender, pulverize all the ingredients till smooth, adding additional water to adjust consistency, if needed.

                                429 calories, 30 g protein, 4 g fat, 52 g carbs, 10 g fiber, 11 g fiber

                                15. Blueberry Vanilla Breakfast Shake

                                May you’re vanilla fan instead. We got you.

                                What You’ll Need:
                                1 cup blueberries
                                1/2 banana
                                1 1/2 scoops vanilla protein powder
                                2 Tbsp walnuts
                                2 Tbsp oats
                                1 Tbsp chia seeds

                                How to Make It:
                                In a blender, pulverize all the ingredients till smooth, adding water to adjust consistency, if needed.

                                536 calories, 42 g protein, 59 g carbs, 12 g fiber, 18 g fat

                                senior man wearing sports top gulping health drink from container

                                10’000 Hours//Getty Images

                                16. Spicy Avocado Sourdough Toast and Eggs

                                There’s a reason there’s avocado toast is having a moment. Try it out.

                                What You’ll Need:
                                2 slices of Ezekiel whole grain bread
                                1 egg
                                1/2 cup egg whites
                                Half an avocado
                                Hot sauce of your choice
                                Red pepper flakes, to taste

                                How To Make It:
                                Toast the bread. Make the eggs however you like them best— but we like them scrambled. Smear half an avocado on the toast, add desired amount of red pepper flakes on top. Top with the eggs when done, add however much hot sauce you want depending on how spicy you like it!

                                  368 calories, 25 g protein, 37 g carbs, 10 g fiber, 11 g fat

                                  17. Greek Toast and Eggs

                                  You’ve heard of avocado toast, but have you heard of hummus toast? Now you have.

                                  What You’ll Need:
                                  2 slices of Ezekiel whole grain bread
                                  1 egg
                                  1/2 cup egg whites
                                  2 oz of feta crumbles
                                  2 Tbsp hummus, plain or flavor of your choice

                                  How To Make It:
                                  Toast the bread. Make the eggs however you like—but we like them scrambled. Season them as you like. We like adding a little bit of steak seasoning to them. Smear the hummus on the toast. Top with the eggs and feta crumbles.

                                    400 calories, 38 g protein, 42 g carbs, 10 g fiber, 17 g fat

                                    18. Turkey Bacon and Mozzarella Breakfast Burrito

                                    You’re welcome.

                                    What You’ll Need:
                                    1 egg
                                    1/2 cup egg whites
                                    1 carb balance tortilla
                                    4 slices turkey bacon
                                    1/4 cup mozzarella
                                    1 cup spinach
                                    Hot sauce, to taste

                                    How To Make It:
                                    Preheat the oven to 400°F. Make the eggs and egg whites however you like—but we like them scrambled. Season them as you like. While those are cooking, throw the turkey bacon in the oven for 10 minutes, each side. Assemble put your eggs, bacon, and spinach onto your tortilla. Top with the mozzarella and hot sauce for a bit of spice. Roll into a burrito.

                                      442 calories, 47 g protein, 25 g carbs, 16 g fiber, 22 g fat

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                                          Paige Greenfield is a YogaLife Contributing Editor.

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                                          Paul is the Food & Nutrition Editor of Men’s Health. He’s also the author of two cookbooks: Guy Gourmet and A Man, A Pan, A Plan.

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                                          Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men’s Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.