For most people, breakfast is the easiest meal to make for losing weight. For one, you are at home, not at work, or being tempted by fast food when you’re out and about later in the day. The morning gives you the best control over what you eat. The ingredients for a morning meal can be very simple. You probably already have them in the pantry and refrigerator.

Secondly, eating a satisfying meal that keeps you from snacking or scarfing down a huge lunch has been shown to reduce overall calorie intake for the rest of the day.

“That may be due to the fact that people who skip breakfast tend to have less energy throughout the day or they feel hungrier and end up eating more calories later in the day,” says registered dietitian Reda Elmardi, RD, CSCS, a certified strength and conditioning specialist trainer and owner of The Gym Goat. “However, there is no definite answer as to whether eating a certain type of food for breakfast can help you lose weight. You need to find something that works for you and stick with it.”

If there’s any way to lose weight rapidly, a good place to start is breakfast. We asked nutrition, fitness, and weight loss experts for their opinion and suggestions for their favorite healthy breakfasts that can help you lose weight. Then, for more healthy tips, check out these Sneaky Weight Loss Tricks That Actually Work, Says Science.

No matter what you choose to eat for breakfast, registered dietitian Gaby Vaca-Flores, RD, founder of GlowAndGreens.com, suggests it contains each of the three macronutrients: protein, fat, and carbohydrate. Why? For the reasons mentioned above.

“Balanced meals with all three macros can promote weight loss by keeping you full longer and helping you consume fewer calories throughout the day,” says Vaca-Flores. Her favorite macro-rich breakfast is eggs and avocado on 100% whole wheat toast.

There is also research suggesting that eating two eggs for breakfast can boost weight loss when combined with a calorie deficit.

“This is likely related to the high protein content of eggs which can exert a positive effect on your metabolism and hunger hormones,” she says. “My favorite way to add flavor to eggs with avocado toast is with everything but the bagel seasoning and a few drops of freshly squeezed lemon.”

A protein shake makes a good quick breakfast when time is of the essence. But only if you make it with the right stuff. Too often, people blend up smoothies loaded with calories and added sugars. Even the powdered protein you choose to use can make a difference in improving satiety for weight loss, say medical board experts Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, also known as The Nutrition Twins and authors of The Nutrition Twins’ Veggie Cure. They recommend using pea protein powder for smoothies, noting that a study published in Nutrition Journal found that pea protein was more effective at staving off hunger than whey protein; improved satiety can potentially lead to weight loss.

They often suggest their clients try this recipe for a blueberry smoothie made with pea protein powder. To make it, you’ll need:

• 2/3 cup frozen blueberries
• 1/2 small banana
• 1 scoop (20 g) plain pea protein powder (or a flavor like vanilla)
• 1/2 cup unsweetened almond milk
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• pinch of ground cardamom
• 3 ice cubes
• Optional add-ins: water (to thin the smoothie to your desired thickness), 1/4 teaspoon ground turmeric (for extra antioxidant/anti-inflammatory power), 1 to 2 drops liquid stevia (for extra sweetness if your banana isn’t very ripe or if you want some extra sweetness when using unflavored protein powder)

Blend all ingredients together until smooth, adding water as needed to reach desired thickness.

When you are breaking your overnight fast, make your meal fast. You’re more likely to eat breakfast if you make it simple and quick. Elmardi suggests hard boiling half dozen eggs to keep in the fridge for a quick breakfast or snack.

“Oatmeal with berries is another great way to start off your day because it’s full of fiber, which keeps you feeling fuller longer, and it has plenty of protein and iron,” she says. “A great breakfast option before a workout is protein- and calcium-rich plain Greek yogurt. Add fresh fruit if you want something sweet.”

Protein and fiber are a winning combination for keeping hunger at bay. Here are three super fast low-calorie breakfasts that pair a protein item with high-fiber food.6254a4d1642c605c54bf1cab17d50f1e

• Fiber One Original Cereal with 1/2 cup skim milk and fresh blueberries
• Medium apple with 1 Tbsp. almond butter
• Small pear and a low-fat cheese stick

This high-protein snack or breakfast comes from medical board member Ilana Muhlstein, MS, RDN, in her book You Can Drop It: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate—And You Can Too!.

To make Peanut Butter & Jelly Wonder Whip, you’ll need:

• 1 cup reduced fat (2%) plain Greek yogurt
• 2 Tbsp. peanut butter powder
• 1 tsp. pure vanilla extract
• Liquid stevia (to taste, optional)
• Ground cinnamon (to taste, optional)
• 1/2 cup fresh (or frozen) red grapes, cut in half

To make it, combine the yogurt, peanut butter powder, vanilla extract, stevia (if desired), and cinnamon (if desired) in a serving bowl; mix well. Top the yogurt mixture with grapes. Serve immediately, or store refrigerated in an airtight container for up to one day.

One of the critical steps to losing weight is gaining control over mindless eating. That’s why personal trainer Karisa Karmali, a National Association of Sports Medicine Certified Nutrition Coach and founder of Self-Live and Fitness, recommends high fiber and high-protein smoothies. “Protein increases satiety, which lowers the chances of binge-eating due to not being satisfied with our meals,” she says.

Try her favorite recipe, a high fiber green summer smoothie:

• 1/2 of a frozen banana
• 1 cup of spinach
• 1/2 of an avocado
• 1 serving of vanilla protein powder
• 1 cup of almond milk (or any milk of your choice)
• 1 tsp. of chia seeds (whole or ground)

Blend with or without ice cubes.

If you tire of oatmeal, try a nutty-flavored grain that’s not normally thought of for breakfast but makes a delicious protein- and fiber-rich morning meal. Here’s a popular diabetes-fighting recipe from our book The 14-Day No Sugar Diet.

To make breakfast quinoa, you’ll need:

• 1 cup unsweetened almond milk
• 1 cup water
• 1 cup quinoa, rinsed
• 1 Tbsp butter
• 1 cup blueberries
• 1 cup strawberries, sliced
• 1/4 cup chopped raw walnuts
• 1/2 tsp ground cinnamon
• 1 tsp honey

To make it, combine almond milk, water, and quinoa in a medium saucepan and bring to a boil. Reduce heat to between low and medium. Cover and simmer until most of the liquid is absorbed, 12 to 14 minutes. Stir in the butter. Remove from the heat and let stand for about 5 minutes. Add the blueberries, strawberries, walnuts, and cinnamon and mix well. Drizzle with the honey if desired.

You can make blueberry waffles into a hearty breakfast that will stick with you all morning long by using high-fiber psyllium husk, says medical board member Lisa Moskovitz, RD, CEO of NY Nutrition Group, says in her book The Core 3 Healthy Eating Plan. Derived from the Plantago ovata plant’s seeds, it has prebiotic potential, meaning psyllium can feed healthy gut bacteria, increasing probiotics and promoting a healthier digestive system.

“Psyllium can also increase the production of short-chain fatty acids, which studies show may increase your metabolism and fat-burning,” says Moskovitz.

To make these blueberry waffles, you’ll need:

• 1 cup frozen blueberries
• 1 Tbsp coconut oil
• 1 large egg
• 1/4 cup cottage cheese
• 1 Tbsp psyllium husk powder
• 1 Tbsp vegan vanilla protein powder
• 1/2 tsp baking powder

To make it, place berries in a microwave-safe dish and microwave for 1 minute. Coat the bottom and top the waffle iron with coconut oil so it’s evenly distributed. Crack an egg into a small mixing blow and add cottage cheese, vanilla extract, psyllium husk, protein powder, and baking powder. Mix well. Pour batter over the waffle iron and lower the lid. Cook for 3 to 4 minutes, until slightly golden brown. Let it cool for 1 minute, and then carefully remove it from the waffle iron. Once the waffle is on the plate, finish with a topping of your choice.

When noon rolls around, check out these 11 Healthy, High-Protein Lunch Recipes for Weight Loss.

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Eating out and working on weight loss might seem like an oxymoron at first, but there are many chain restaurants that focus on healthy options that incorporate balanced options.

No matter where you end up for breakfast, focus on a few key cornerstones of balanced meals to make healthy choices:

• High volume, low-calorie foods: Fruit is your friend here. Order a dish that incorporates fruit for more volume, or add a fruit cup on the side to keep you full after your meal.
• Protein: Starting your day with protein keeps you full longer, balances blood sugars after meals, and burns more calories during digestion than other macronutrients.
• Swap out extras: Order your sauce on the side, focus on lighter fare options that are baked or grilled, and make an effort to choose dressings that are vinaigrette-based.

Here are the breakfasts to order, and for more healthy eating tips, check out these 45+ Best Healthy Copycat Restaurant Recipes to Try Tonight.

If you’re grabbing coffee, but planning on skipping breakfast, do yourself a favor and make it a properly balanced meal with one of their breakfast options.

Starbucks’ Turkey Bacon, Cheddar, and Egg White Sandwich is just 230 calories and super savory. You could order two and still have breakfast under 500 calories!

Choose a coffee option that is also lower in calories like an Americano or low-fat latte to pair with this option.

While Panera Bread is known for baked goods, its breakfast menu is pretty robust if you know what you’re looking for when you order.

Mix up your breakfast choices with their Greek Yogurt and Mixed Berries Parfait! This choice is great in the warm months, offers a hearty serving of protein and fiber, and will keep you more full than some of the higher-carb menu choices.

First Watch offers west coast brunch vibes that everyone will love. Many of its breakfast combos are served with mixed greens tossed in a house-made vinaigrette.

It’s a sit-down casual restaurant, but its attention to balanced meals will make your trip worth it!

I recommend the Tri-Athlete Meal, as it comes with a sautéed veggie egg white omelet and whole-grain toast. The entire meal is 500 calories for a high-volume, high-protein brunch.

One of America’s favorites doesn’t disappoint at breakfast time. Chick-fil-A has high-protein breakfast sandwiches that will keep you full for longer.

Its Egg White Grill Sandwich has grilled chicken, egg whites, and cheese on an English muffin for just 290 calories and 26 grams of protein!

Order their fruit cup on the side if you’re looking for more color to begin your day.

Tropical Smoothie has a super creative Flatbread option with banana, honey, peanut butter, and granola!

This option is a great way to mix it up if you are tired of eggs, turkey bacon, and other typical fat loss breakfast foods.

The meal is 590 calories total which is about the same as their traditional breakfast wrap. To make this option lighter, you could ask to leave off the honey and go light on the peanut butter.

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There are lots of legitimate reasons why you might want to get rid of that pesky belly fat. Known as visceral fat, it’s linked to a whole slew of serious health concerns, including an increased risk for cardiovascular disease, type 2 diabetes, breast cancer, and metabolic problems. To that end, dietitians say one habit you might want to pick up ASAP is adding fruit to your breakfast—partly because it’s low in calories and high in satiating fiber, which is associated with reduced visceral fat.

“Fruits have a variety of nutrients that can help the body control weight,” says Blanca Garcia, RDN, nutrition specialist for HealthCanal. “The first important nutrient is a complex carbohydrate called fiber, this fiber does not get broken down or absorbed. It goes through the body completely unchanged, but its benefit is that it traps extra sugars and fat and expels them through stool. This helps the body control the amount of sugar and fat that is stored in the body.”

Not only that but Holly Klamer, RDN with MyCrohn’sandColitisTeam, notes that fruits are loaded with antioxidants and other vitamins that may help lower inflammation, which is associated with abdominal fat. Remember, though—just eating fruit at breakfast cannot guarantee a reduction in visceral fat if the rest of your diet is unhealthy, which is why Klamer says it’s crucial to aim for a balance of lean protein, fiber, and healthy fats at every meal.

Below, dietitians share a few of their favorite fruit-themed breakfasts for blasting belly fat. But first: check out the 9 Best Foods That Melt Belly Fat.

A piping hot bowl of oats is sure to stick with you all morning long, especially when you add fiber-rich apple to it. Best of all, by including cinnamon, Garcia says you likely won’t need to add much sugar to enhance the flavor.

There’s one other very good reason to add this tasty spice to your daily oats: Cinnamon has powerful anti-inflammatory properties. And studies have repeatedly shown that inflammation is closely linked to visceral fat.

Chia seeds and berries are among the highest-fiber foods you can find, says Klamer—and not only that, but they also both happen to be antioxidant powerhouses.

“The fiber can help you stay full long after eating, and the protein from chia seeds can also help keep you full,” she explains. “The antioxidants, meanwhile, can help lower inflammation associated with abdominal fat.”

To make chia seed pudding, just soak the chia seeds in almond or coconut milk and add a dash of vanilla extract and liquid stevia before topping with the berries of your choice.

Marissa Meshulam, RD and founder of MPM Nutrition, likes to start the morning with a fat-burning fruit smoothie. It’s an easy way to load up on some essential vitamins early in the day.

Still, not all smoothies are created equal. Ideally, Meshulam says your morning blend should contain a source of protein (like pea protein powder, Greek yogurt, or hemp seeds) and healthy fats (like avocado or peanut butter). She also suggests tossing some veggies in, like frozen riced cauliflower or spinach, for a filling boost of fiber and added antioxidants.

Jack Baron, RDN with Einstein Healthcare Network and founder of the recipe site ‘Tis Yummy, recommends this breakfast for several reasons.

For one, replacing the wheat flour with almond flour ensures you keep the carb and calorie content low but the protein content high so you stay satiated for hours (thus preventing you from snacking on unhealthy treats that might contribute to belly fat). Top your stack of pancakes off with fresh strawberries, which Baron notes are lower on the glycemic index. That means this particular fruit won’t spike your blood sugar, which is important given that excess insulin triggers the body to store more fat.

You can’t go wrong starting your day off with this classic sandwich, says Garcia—the peanut butter offers filling protein and healthy fat, and the banana slices eliminate the need for sugary jam while providing some fiber and essential vitamins and minerals.

As an alternative, Carrie Gabriel, RDN suggests trying almond butter and sliced apples on your sandwich instead.

“Apples are very high in pectin, a starch that binds with water and makes it more difficult for your cells to absorb fat,” she explains. “Apples are also high in fiber, which helps you feel fuller longer and aids in the reduction of visceral fat over time. And almond butter is high in anti-inflammatory monounsaturated fat and protein to keep you satiated for a longer period of time.”6254a4d1642c605c54bf1cab17d50f1e

Whichever option you choose, just make sure to use 100% whole-grain bread for maximum fiber. If the label doesn’t say whole grain, that means the wheat has been stripped of the nutrient-rich husk and bran.

Craving a change from your daily bowl of oats? Baron recommends making a hearty porridge with hemp hearts instead for a low-calorie, high-fiber, keto-friendly meal.

“The hemp hearts contain beta-glucans that can reduce your blood sugar levels and increase your insulin sensitivity,” he explains. “This translates into your body using the sugar in your blood more readily, and storing less of it as fat.”

Top the porridge with some sliced pear, which is high in polyphenol antioxidants and packed with visceral fat-fighting soluble and insoluble fiber.

Greek yogurt parfaits are a popular breakfast choice for a few good reasons: they’re tasty, can be easily customized to incorporate whatever add-ins you prefer, and most importantly, they’re high in protein. Numerous studies have shown that people with high-protein diets tend to have less belly fat than those who eat less protein.

If you go this route, though, Meshulam strongly advises choosing plain, unsweetened yogurt and using nuts and seeds for some satisfying crunch rather than pre-packaged granolas, which can be high in sugar and fat.

Another option, says Baron, is to make your own grain-free granola by combining sunflower, seeds, pumpkin seeds, and shredded coconut with a dash of coconut oil and baking the mixture in the oven for about 20 minutes.

“By cutting out the typical grains, you remove a lot of the carbs, which reduces the energy density,” he explains.

Don’t forget to complete your parfait with a serving of low-sugar fruit, like kiwis, raspberries, blackberries, peaches, or plums.

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