“Breakfast is the most important meal of the day!” You’ve probably heard this a 1000 times throughout your life. It’s not exactly true, but when it comes to weight loss every single meal is important. There are no exceptions, as every encounter you have with food is a chance to work toward your weight loss goal, or a potential setback. Breakfast is especially challenging though because when you wake up you’re probably in a rush to get somewhere else, and eat whatever is the most available. And let’s be honest, that’s not always the most healthy food. But, two nutritionists, who spoke with Pop Sugar, are here to help you find the healthiest breakfasts.

Their advice is based on finding breakfasts that get close to the ideal formula of various food attributes like fat, calories, carbs, protein, etc. They’ve done the work to calculate these ideal numbers so you don’t have to, and recommend that you eat within 30-60 minutes of waking up.

Here are the four healthiest breakfasts you can have, based on their research, recipes included!

Steel-Cut Oatmeal for Breakfast

Oatmeal for breakfast!


• 50 grams steel-cut oats
• 3 tablespoons almond meal (ground almonds; or use 10 chopped raw almonds)
• 1 tablespoon maple syrup
• 1/4 banana


Calories: 366
Fat: 14 grams
Carbs: 51 grams
Fibre:7 grams
Sugars: 18 grams
Protein: 11 grams

Eggs and Toast for Breakfast

Eggs and toast for breakfast!


• 2 eggs, scrambled
• 65 grams Swiss chard or spinach
• 1 tablespoon chopped onion
• 1/2 tablespoon olive oil
• 1 slice of whole wheat toast
• 75 grams blueberries or raspberries


Calories: 362
Fat: 19 grams
Carbs: 33 grams
Fibre: 6 grams
Sugars: 10 grams
Protein: 20 grams

Peanut butter Banana Toast for Breakfast

Peanut butter banana for breakfast


• 1 slice hearty whole grain bread
• 2 tablespoons all-natural peanut butter
• 1 banana
• Sprinkle of cinnamon


Calories: 395
Fat: 16 grams
Carbs: 52 grams
Fibre: 9 grams
Protein: 13 grams

Protein Smoothie for Breakfast

Smoothie for breakfast


• 1 scoop protein powder (choose one that offers 20 to 30 grams of protein)
• 120 grams spinach
• 1/2 banana
• 75 grams frozen mango
• 1 tablespoon flaxmeal
• 480 ml unsweetened vanilla almond milk
• 3 ice cubes


Calories: 330
Fat: 10 grams
Carbs: 35 grams
Fibre: 7 grams
Protein: 37 grams

Breakfast is just one part of your overall weight loss strategy though, so check out our other blog posts to find other pieces to the puzzle. And, of course, get in touch with us for strategies to help get results faster than you’ve ever expected.