In this article I'm going to share 5 easy, fast, and simple breakfast ideas for fat loss.
None of these meals should take longer than 10 minutes to prepare & some don't require any prep at all.
So if you're looking for easy and quick options, this article is for you.
By the way, if more meal ideas is what you're looking for...
I have a Lean Muscle Cookbook that is totally free and has over 20 pages of low calorie, higher protein meals that are really quick & easy to make.
They're excellent for fat loss and many of these meals I've been eating for years to stay sub-15% body fat year round.
You can grab your free copy here if you'd like: >> COOKBOOK HERE <<
But, let's get into the 5 healthy breakfast ideas that I promised ya.
1. Egg White Omelet w/ English Muffin
Ingredients:
- 4 servings liquid egg whites (184g)
- Add a handful of spinach, peppers, & onions.
- English Muffin w/ 1 serving of Jelly (20g)
Prep Time:
Under 10 min.
Macros:
Protein - 25.5g
Fats - 1g
Carbs - 44g
Total Calories - 287
If you don't use them already, liquid egg whites are a cheat code in a fat loss phase. They are straight protein with no carbs or fats, cook up in seconds, and can add volume to any breakfast meal.
Since they only accumulate protein without any carbs or fats, you can eat a lot of them without racking up a lot of calories. Which is why this meal can stay under 300 calories while also getting you 25g of protein.
They usually come in a carton like this...
2. Scrambled Eggs w/ Cheese, peppers, spinach, & Turkey Bacon
Ingredients:
- 3 whole eggs
- 3 servings liquid egg whites (138g)
- Add a handful of spinach, peppers, & onions.
- 1 slice Reduced Fat Provolone Cheese (Lucerne)
- 2 strips Lean Turkey Bacon (Signature Select)
Prep Time:
Under 10 min.
Macros:
Protein - 51.5g
Fats - 23.1g
Carbs - 4g
Total Calories - 429.9
The previous meal option saved a lot of calories by having pretty much no fats. This meal is a higher protein & fat meal, with very little carbs.
I wanted to give you a few options with various ratios of macronutrients so you could select your preference.
In this meal, we're still using the liquid egg whites to add an extra 15 of protein. But we added in 3 whole eggs for some additional protein and fats.
The turkey bacon adds some more flavor and also gives us some protein and fats. The Signature Select brand has some of the best macros I've seen on Turkey Bacon. Giving you 6g of protein and only 2g of fat per strip.
For the toppings, I kept what I personally like - spinach, onions, and peppers.
But obviously, go with any vegetables you enjoy here.
They do add plenty of volume and some additional vitamins & fiber for pretty much no calories.
Which, in a fat loss phase, is a game changer to make sure you include in each meal.
3. Oatmeal with Protein & PB Powder.
Ingredients:
- 1 serving Quaker Old Fashioned Oats (40g)
- 1 Scoop Transparent Labs Whey Isolate
- 1 serving PB Powder (13g)
Prep Time:
3-4 min.
Macros:
Protein - 37g
Fats - 5g
Carbs - 32.5g
Total Calories - 323
Feel free to add a banana or any fruit of your choice for more volume and taste.
I personally use the Transparent Labs whey isolate because the macros are unbeatable (28g protein, 0g fat, 1g carbs) and I've been using it for years now.
Based on the taste I'm looking for, I've used various flavors of protein. I find that the vanilla flavor is always a safe choice with oatmeal.
But I've also used their Cinnamon Pastry flavor, Chocolate Peanut Butter, & Milk Chocolate as well with oatmeal.
The PB Powder is an amazing addition to give that true Peanut Butter taste while also being able to save 150 calories per serving.
I highly recommend having some around for oatmeal, shakes, and smoothies.
4. Strawberry Banana Protein Smoothie
Ingredients:
- 1 cup unsweetened almond milk
- 2 Scoops Transparent Labs Whey Isolate
- 100g Strawberries
- 1 Banana
- Handful of Ice
Prep Time:
3-5 min.
Macros:
Protein - 58.8g
Fats - 4.1g
Carbs - 32.5g
Total Calories - 402.1
For this, you don't have to use these exact fruits.
You can choose ones you prefer and if you grab my Lean Muscle Cookbook, you'll see about a dozen more protein shake recipes that include many different fruits.
I also really like a chocolate, PB, Banana flavored Shake.... using PB Powder, Chocolate protein, and a banana.
A protein smoothie option is always a great back-up to have in the back of your head if you need a fast meal or snack in under 5 minutes, that's high in protein, but lower in overall calories.
5. High Protein Greek Yogurt w/ Fruit
Ingredients:
- 2 containers of Oikos PRO Greek Yogurt
- 50g Strawberries
- 50g blueberries
Prep Time:
30 seconds
Macros:
Protein - 40.7g
Fats - 6.3g
Carbs - 27.1g
Total Calories - 328.5
I really love this option as a back-up for when you don't have time to cook something.
There is no prep required, yet you're getting a solid 40g of protein for under 350 calories.
And if you make sure to add fruit like strawberries, blueberries, or raspberries....You'll be adding more volume and flavor to the meal without accumulating many calories.
These Oikos PRO Greek Yogurts have one of the best macros I've seen in a Yogurt and look like this...
One container has 20g of protein, 8g of carbs and 3g of fat.
So having 2 of them in place of a meal or other type of snack can be decently filling for such a low calorie option.
FINAL WORDS
Well, there you have it. . . 5 of my favorite healthy breakfast ideas that are quick and easy to prepare.
A few that I didn't mention that I absolutely love...
- Protein Pancakes with sugar free syrup
- Protein French Toast with sugar free syrup
- Breakfast burrito's or tacos with eggs, egg whites, low fat cheese, and turkey bacon.
Man, I love breakfast foods if you couldn't tell.
A few things to remember...
Ultimately, you can eat whatever meals or foods you prefer and still successfully lose body fat as long as you're consistently in a calorie deficit for the day & week as a whole.
So, that means you don't *need* to go with these exact meals if you don't want to.
However, they are very solid options in a fat loss phase because they are low calorie meals,
yet, higher in protein to keep you full longer.
Thank you so much for reading.
If you enjoyed the article feel free to let me know below, I would love to hear from you.
- Jesse