“Eat breakfast like a king, lunch like a prince and dinner like a pauper.”This age-old adage shows how important breakfast is.
After all, it’s what fuels your body and prepares you for the rest of the day.
One Yale study even suggests that eating two breakfasts is better for you than eating none at all (1).
While 93 percent of the population actually agrees that breakfast is indeed the most important meal of the day, not everyone eats breakfast. In reality, only 44 percent of the population partakes in the morning meal (2).
And sadly, statistics show that while 80 percent of school-age children eat breakfast, 73 percent of those meals come from sugary cereals!
Why Is Breakfast So Important?
When you sleep, you essentially fast. So, eating breakfast breaks the overnight fasting and replenishes your body’s glucose supply, and provides other essential nutrients that help to keep your energy levels up throughout the day.
Your body needs glucose, which is broken down and absorbed from carbohydrates. Your muscle tissue and liver stores glycogen, which is released slowly during the night to keep your blood sugar levels stable. Between your last meal of the day and your next breakfast, your body may go as long as 12 hours without food, so your glycogen stores will be low first thing in the morning.
If all of the energy from these glycogen stores is used up, your body resorts to breaking down fatty acids to produce the energy it requires. These fats are a good short-term source of energy, but they aren’t as easy to use. By eating breakfast, you quickly restore glycogen levels and thus boost your energy levels and more importantly, your metabolism.
6 Things That Happen When You Skip Breakfast (3)
- Children who skip breakfast are significantly heavier than those who eat breakfast.
- Skipping breakfast can diminish your mental performance. Eating breakfast helps you stay alert and thus better able to pay attention and better able to stay interested and learn.
- Eating a high-fibre breakfast reduces fatigue.
- Children who eat an inadequate breakfast are more likely to make poor food choices for the rest of the day and in the long term, which leads to obesity.
- People who eat breakfast have more nutritious diets than people who skip breakfast. They also have better eating habits as they are less likely to be hungry for snacks during the day.
- Going without breakfast becomes more common as you get older.
Overall, skipping breakfast can lead to weight gain and poor mental and physical performance. So, do your body a favor and make sure to include a well-balanced breakfast that is full of fiber, protein and beneficial nutrients that will help boost your metabolism and ultimately, lose weight.
16 Fat Burning Breakfast Recipes
These recipes will change your breakfast routine forever.
1. Roasted Veggies Skillet
While roasted veggies are a great idea any time of the day, when eaten first thing in the morning, they give your body that extra boost of vitamins and nutrients it needs to face the day.
Plus, the protein from the egg will not only give your body more energy, but studies show it will keep you feeling full longer, a bonus for people who are trying to curb food cravings (4). Put them together and you have a sure-fire, fat-burning breakfast to keep you going all day long. Find the recipe here.
2. Cantaloupe And Greek Yogurt Boat
Just scoop out a ripe melon and drop a dollop of plain Greek yogurt on a slice with a few fresh summer berries. Top it off with some crunchy seeds, walnuts or pecans (or any other seed or nut of your choosing), and you have a solid meal full of protein, vitamins, nutrients and powerful antioxidants.
Just one cup of cantaloupe is only 54 calories, so this bountiful fruit is perfect for losing weight. And when you add the protein in the yogurt, it helps your body burn extra calories throughout the day and keeps you full, longer. Altogether, you have a perfect fat-burning breakfast! Get the full recipe here.
3. Belly Busting Oats
This will be your go-to breakfast because it is so easy and utterly delicious. Grab a mason jar and fill it with:
- 1/2 cup rolled oats
- 1 teaspoon chia seeds
- 1/4 teaspoon cinnamon
- 1/2 cup unsweetened homemade almond milk or plain coconut milk
- 1/4 cup Greek yogurt
- 1/4 banana
- 1/4 cup pineapple, chopped
- 1/4 cup blueberries
- 1 tablespoon chopped almonds
Add the ingredients to your mason jar in the order listed and put the lid on and put it in the fridge overnight. In the morning you can simply eat it cold or warm it up in a small saucepan. Easy-peasy!
Oats are complex carbs that keep you feeling full longer because they take longer to digest. They are also full of fiber to keep you regular, and studies even show they help boost your metabolism (6).
Chia seeds are also high in protein, antioxidants and fiber, which studies show can help you lose weight (7).
Bananas are rich in potassium and pectin that helps to keep you feeling full (8).
4. Almond Strawberry Banana Yogurt Smoothie
There’s nothing better than a great breakfast smoothie, especially when it can help you burn extra fat! Fresh strawberries and blueberries are full of beneficial vitamins, nutrients, and antioxidants to help you fight disease. The yogurt not only makes it rich and creamy but adds a punch of protein to keep you full until lunchtime.
With some added healthy fat from the almonds, this fat-burning breakfast is sure to become a favorite.
5. Guilt-Free Pancakes
Who doesn’t like a plate full of steaming hot pancakes? Well, now you can have gluten-free, low-carb, guilt-free pancakes that will have you looking forward to breakfast. Almond meal and flaxseed will provide you with plenty of protein and fiber. Get the recipe here.
6. Apple Cinnamon Quinoa Bake
This delicious protein packed, baked quinoa casserole is soft and chewy.
It’s filled with plenty of cinnamon-spiced apples, coconut oil, and crunchy pecans that will make it a hit for the entire family. Just plop a few dollops of creamy Greek yogurt on top for some added protein and improved digestion with its bounty of probiotics. Find out how to make it here.
7. Baked Avocado And Eggs
Looking for some extra omega-3s in your meal? Well, this baked egg and avocado recipe is the perfect heart-healthy breakfast filled with a powerful punch of fatty acids and protein. The added fiber will make it a potent fat-burning breakfast you won’t soon forget.
8. Classic Cottage Cheese and Fresh Fruit
If you are fond of the classics, try 4 ounces of cottage cheese and a bowl of your favorite fruit. Cottage cheese is an excellent source of protein with only 81 calories that will keep you feeling full most of the day. The fresh fruit will satisfy your sweet tooth while giving your body some much-needed antioxidants.
9. Gingerbread Chia Pudding
This overnight chia pudding offers a ton of fiber and protein that will keep you feeling full longer than oats. Sweetened with nutrient-dense maple syrup and zesty ginger and cloves, this decadent pudding will help to boost your metabolism and burn fat. Get the recipe here.
10. Asparagus and Smoked Salmon Bundles
Asparagus has powerful anti-inflammatory properties. It is also full of beneficial phytonutrients and antioxidants, including vitamin C, beta-carotene, vitamin E, as well as zinc, manganese, and selenium (11).
On the other hand, salmon is an excellent source of omega-3 fats. In fact, just 4 ounces of baked or broiled salmon has at least 2 grams of omega-3s, which is more than the average adult gets in several days from all of their food combined (12).
This delicious and highly nutritious fat-burning breakfast recipe also provides more than 10 grams of protein per serving. Together, these ingredients are a powerful functional food that is good for your heart, joints, eyes, brain, and can even help fight cancer.
11. Mediterranean Frittata
This low-calorie breakfast is filled with a bounty of classic Mediterranean ingredients like olive oil, peppers, onions, and spinach known for their fat-burning properties (13).
It uses eggs and feta cheese to bring a pop of flavor and give you a whopping 20 grams of protein. You can whip together this frittata in minutes, but its benefits will keep you going all day long.
12. Quinoa Egg Bake
This fat-burning breakfast is a protein powerhouse. With quinoa and eggs as the stars, this tasty meal is a mere 250 calories per serving. Add in some iron-packed spinach and you will have energy to spare all day long. Find out how to make it here.
13. Southwestern Tofu Scramble
If scrambled eggs are your thing, this zesty fat-burning breakfast is a vegan delight. Bountiful flavors round out this Southwestern dish that includes cumin, onion, pepper, and cilantro. Heart-healthy and anti-inflammatory turmeric tops the dish off to make it a true superstar (14, 15).
14. Avocado and Hard-Boiled Eggs
This easy recipe pairs two protein and omega-3 rich ingredients to give you a powerful fat-burning breakfast you can grab in a pinch. Just hard-boil your eggs the night before and toss in your avocado for a tasty meal that will keep you surprisingly full and satisfied until lunchtime. You can find the recipe here.
15. Coconut-Berry Bars
Coconut is one of nature’s superfoods. Throw in antioxidant filled blueberries and you have a Paleo-friendly cookie bar that actually offers almost 20 percent of your entire recommended daily fiber. Add a splash of honey and some applesauce with a pinch of metabolism-boosting cinnamon and you have the perfect fat-burning breakfast. Get the recipe here.
16. Paleo Breakfast Plate
This 15-minute breakfast is high in omega-3 fatty acids and protein. It’s low in carbs and has only 217 calories. Wild caught salmon, easy-over eggs with a few slices of fresh avocado and some crispy arugula make this final fat-burning breakfast one you can have anytime of the day. The recipe makes 4 servings, so feel free to share with your family members too.