Lose-Weight Breakfasts

Maximize weight loss by starting your day with a substantial meal of whole grains and lean protein.

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Yogurt Parfait


Layer a 6-ounce cup 2% honey-flavored Greek-style yogurt, 1 cup fresh or frozen raspberries, and 1/2 cup Kashi GoLean Crunch cereal in a glass (you can prepare this the night before and cover with plastic wrap).

352 calories, .5g fat, 9g fiber

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More Than Just Cereal


1 cup fiber-rich cereal (such as Multi-Bran Chex) with 1/2 cup fat-free milk and 1/2 medium banana, sliced; 1 hard-boiled egg.

370 calories, 7g fat, 9g fiber

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One 3-ounce whole-grain bagel spread with 1 Laughing Cow Light cheese wedge, 1/4 cup raisins.

343 calories, 5g fat, 8g fiber

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Feel-Full Smoothie


Combine 1 packet No-Sugar Vanilla Carnation Instant Breakfast, 1 cup fat-free milk, 1 tablespoon almond butter, and 1/2 cup fresh or frozen blueberries in a blender until smooth.

338 calories, 14g fat, 8g fiber

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Maple-Walnut Oatmeal


1/2 cup steel-cut oats made with 1 cup fat-free milk. Mix in 1 tablespoon each maple syrup and chopped walnuts.

330 calories, 7g fat, 4g fiber

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Peanut Butter Wafflewich


Spread a whole-grain waffle with 1 tablespoon natural peanut butter, layer on 1/2 cup sliced strawberries, and top with a second waffle.

350 calories, 14g fat, 6g fiber

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Dunkin' Donuts Egg White Turkey Sausage Flatbread and Lite Latte


360 calories, 6g fat, 3g fiber

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Raisin Cereal and Cantaloupe


1 cup Raisin Bran cereal, 1 cup 1% milk, and 1 cup cantaloupe cubes, 225 calories.

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Blueberry Waffles


2 whole-grain blueberry waffles with 1 tablespoon honey and 2 tablespoons part-skim ricotta cheese, 284 calories.

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Toast and Bacon


2 slices reduced-calorie bread with 1 tablespoon almond butter and 2 slices turkey bacon, 240 calories.

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Breakfast Sandwich


Jimmy Dean D-Lights (turkey, sausage, egg white, and cheese on a whole-grain English muffin) and 1/2 cup 1% milk, 300 calories.

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1 packet Kashi apple cinnamon oatmeal made with water and 1 short nonfat cappuccino, 280 calories.

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Yogurt Parfait


Fruit and yogurt parfait with granola and 1 cup black coffee, 250 calories.

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Almond Butter Toast


2 slices Pepperidge Farm Light Style soft wheat bread, toasted, with 1 tablespoon almond butter and 1 sliced banana.

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Whole-Grain Waffles


2 whole-grain frozen waffles, 2 tablespoons maple syrup, and 1/2 cup orange juice.

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Sausage and Cheese English Muffin


1 light Fiber One English Muffin with Morningstar veggie sausage patty and 1 slice of reduced-fat cheese.

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Scrambled Egg Whites


3 egg whites scrambled with 1 ounce grated reduced-fat cheddar cheese and 1 sliced scallion; 1 slice whole-grain toast and 1/2 cup orange juice.

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Cereal and Cantaloupe


1 cup Fiber One Original Cereal, 1 cup 1% milk, and 2 cups cantaloupe cubes.

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Fruit Salad


1 1/2 cups fruit salad and 2 tablespoons walnuts tossed with 1/2 cup 2% cottage cheese.

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Blueberry Oatmeal


1/2 cup steel-cut oatmeal made with water and 1 tablespoon brown sugar, 1/2 cup blueberries, and 1/2 cup skim milk.

Originally published in the May and June 2009 issues of Family Circle magazine.

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