Healthy Breakfast For Weight Loss

Everyone knows how helpful it is to start the day off with a hearty healthy breakfast. 

But here’s the problem: Consuming too many calories and carbohydrates in your breakfast can have several consequences, especially if this pattern is sustained over time:

healthy breakfast

So, imagine if your breakfast is loaded with lots of calories and carbs, like those sugary cereals or pastries. Well, here’s what might happen:

First off, you could end up gaining some unwanted pounds because all those extra calories might not get burned off. Plus, those sugary carbs can mess with your energy levels, making you feel super tired after a while.

Effect of Not Having a Healthy Breakfast

And, if you keep doing this regularly, it could mess with your blood sugar levels, maybe even putting you at risk for things like diabetes down the road. Not to mention, you might find yourself feeling hungry again sooner than you’d like, leading to more snacking and overeating throughout the day.

So, instead of going heavy on the calories and carbs, try to mix things up with some protein, healthy fats, and whole grains. Your body will thank you for it, and you’ll feel more energized and balanced throughout the day!

Weight Watchers Healthy Breakfast

I know a lot of my readers use some of the older Weight Watchers recipes and plans–and my philosophy is that you should do what works for you!

So below, you will see me include some of my healthy breakfast recipes for how I lose 67 pounds.

Note: High-carbohydrate breakfasts, especially those containing refined sugars and processed grains, can cause rapid spikes in blood sugar levels followed by subsequent crashes. 

This can lead to feelings of fatigue, irritability, and cravings for more sugary foods.

Healthy Breakfast #1 Overnight Oats


  • ½ cup rolled oats 
  • 1 tsp maple syrup 
  • 1 tbsp cocoa powder 
  • 1/2 cup of unsweetened almond milk
  • Dark chocolate (optional for toppings)

Note: Protein powder is optional but you will probably need more milk.


  1. In a mason jar or a container with a lid, add the rolled oats.

  2. Add the maple syrup (adjust according to your sweetness preference) and unsweetened cocoa or cacao powder to the oats.

  3. Pour in the unsweetened almond milk (or your preferred milk) over the oats mixture.

  4. Stir well until all the ingredients are thoroughly combined. 

  5. Seal the jar or container with a lid and refrigerate it overnight or for at least 4 hours. This allows the oats to soften and absorb the liquid, creating a creamy texture.

  6. In the morning, give the oats a good stir before serving. You can enjoy them cold straight from the fridge or warm them up in the microwave if desired.

  7. Feel free to customize your overnight oats with toppings like sliced fruits, nuts, seeds, or a dollop of yogurt before serving.

Healthy Breakfast #2 for Weight Watchers: Chickpea Dumplings

You may wonder how much weight can lose in 2 weeks. 

It depends on your metabolism. Men tend to lose weight the fastest with their increased muscle mass. Women tend to take a little longer to lose those pounds. 

Chickpeas are like little powerhouses when it comes to losing weight!

Chickpeas are packed with both protein and fiber, which can help you feel fuller for longer. This means you’re less likely to snack on unhealthy stuff between meals.

So, include this on your healthy breakfast list. 


  • 1 cup chickpeas soaked (overnight or 4-5 hours)
  • 7 – 8 garlic chopped
  • 2 green chillies
  • 1/2 cup coriander leaves
  • 1/2 tsp cumin seed
  • A pinch asafoetida
  • Salt to taste 
  • 1 1/2 cups wheat flour
  • 1 tsp salt
  • Water for kneading
  • 2 tsp ghee
  • 1 tsp mustard seed
  • 1/2 tsp red chilli powder
  • 5 – 6 curry leaves
  • Salt to taste


  1. In a food processor add chickpeas, coriander leaves, asafoetida, salt, garlic, and cumin seeds.
  2. Blend everything well together to make a smooth paste using a little water. 
  3. Keep aside and prepare the dough.
  4. Knead a soft dough by using wheat flour, salt, and water.
  5. Divide the dough into equal proportions and roll each portion into thin circles.
  6. Place 1 tsp of the filling fold it to make a semi-circle and seal the edges.
  7. Repeat the same process for the rest of the dough and filling.
  8. Place the chickpea dumplings on a steamer to cook it or simply fry it.
  9. In a pan add ghee, mustard seeds, and curry leaves once the mustard seeds start to crackle, add the pieces of dumplings.
  10. Sprinkle some red chili powder and salt. Fry it till the edges become crispy or as per your liking.

#3: Chocolate Banana Oatmeal


  • 1 cup oats 
  • Low-fat milk (you may also use almond or soya milk)
  • Unsweetened cocoa powder 
  • 2 mashed bananas 
  • Chopped almonds 
  • 1 tsp vanilla extract 
  • 1 tbsp flax seeds 
  • Honey (optional) 


  1. Bring the low-fat milk to a boil in a small pan. 

  2. Stir in oats, reduce heat to medium, and cook, stirring occasionally.

  3. Add in the cocoa powder, mashed banana, almonds, vanilla extract, flax seeds, and honey and mix it well.

  4. Until most of the liquid is absorbed, about 5 minutes. Remove from heat. 

  5. Top with cut banana and enjoy.

Healthy Breakfast #4: Sun-Dried Tomato Pesto Egg Toast


  • 2 tbsp sun-dried tomato pesto 
  • 2 large eggs 
  • Salt and pepper to taste
  • Dried oregano to taste 
  • Dried basil or parsley (any herbs)
  • Wheat bread 
  • ricotta (optional)


  1. Heat a non-stick skillet over medium heat.

  2. While the skillet is heating, spread the sun-dried tomato pesto evenly on the skillet.

  3. If using ricotta, spread a thin layer on top of the bread.

  4. Crack two eggs on top of the pesto while cooking.

  5. Sprinkle salt, pepper, dried oregano, and dried basil or parsley (or any herbs of your choice) over the eggs to taste.

  6. Cover the skillet and cook the eggs to your desired doneness. 

  7. Carefully transfer the sun-dried tomato pesto with the eggs on top of the bread.

  8. Optionally, garnish with additional herbs or a drizzle of pesto on top for extra flavor.

  9. Serve immediately and enjoy your delicious and nutritious sundried tomato Pesto Egg Toast!


#5: Gluten-Free Peanut Butter Banana Muffins


  • 1 cup mashed ripe bananas (about 3 medium ripe bananas)
  • ¾ cup natural creamy or crunchy drippy peanut butter (just peanuts and salt)
  • 2 large eggs
  • ¼ cup pure maple syrup
  • 2 teaspoons vanilla extract
  • 1/2 tablespoon dairy-free milk of choice (I like almond milk)
  • 1 cup gluten-free oat flour
  • 1 teaspoon baking powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt
  •  cup mini chocolate chips (dairy-free, if desired, plus 2-3 tablespoons for sprinkling on top)

#6: Homemade Egg McMuffin


  • Muffin bread
  • Eggs
  • Lean ground turkey or chicken
  • Butter
  • Cheese

#7: Healthy Smoothie Bowl


  • Kiwi
  • Dragon fruit
  • Dates
  • Almond milk
  • Chia seeds
  • Blueberries
  • Add your favorite toppings


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