The Overnight Oats Recipe That Can Help You Lose Weight

Not a morning person? Make this amazing overnight oats recipe before slipping under the covers, and the thought of the sweet and chewy coconut oatmeal, crunchy almonds, and chocolate chips will practically pull you out of bed.

It’s the perfect breakfast if you’re watching your weight because it follows this nutritionist-designed formula. Made with a mixture of high-fiber rolled oats and chia seeds, this delectable dessert-like breakfast offers almost 13 grams of protein and 8.1 grams of fiber, all for under 350 calories and for just 12 grams of sugar. Everything about this breakfast is awesome. And the fact that it tastes like an Almond Joy means you’ll satisfy your sweet tooth while getting a healthy, filling breakfast.

Chocolate Coconut Almond Overnight Oats

From Jenny Sugar, POPSUGAR Fitness

Chocolate Coconut Almond Overnight Oats

Coconut Chocolate Almond Overnight Oats

Ingredients

1/2 cup rolled oats1 teaspoon chia seeds2/3 cup unsweetened soy milk1 teaspoon maple syrup1 tablespoon unsweetened shredded coconut1 tablespoon sliced almonds1 tablespoon dairy-free chocolate chips (I used Ghirardelli Semisweet Chips)

The Overnight Oats Recipe That Can Help You Lose Weight

Not a morning person? Make this amazing overnight oats recipe before slipping under the covers| and the thought of the sweet and chewy coconut oatmeal| crunchy almonds| and chocolate chips will practically pull you out of bed.

It’s the perfect breakfast if you’re watching your weight because it follows this nutritionist-designed formula. Made with a mixture of high-fiber rolled oats and chia seeds| this delectable dessert-like breakfast offers almost 13 grams of protein and 8.1 grams of fiber| all for under 350 calories and for just 12 grams of sugar. Everything about this breakfast is awesome. And the fact that it tastes like an Almond Joy means you’ll satisfy your sweet tooth while getting a healthy| filling breakfast.

Chocolate Coconut Almond Overnight Oats

From Jenny Sugar| POPSUGAR Fitness

Chocolate Coconut Almond Overnight Oats

Coconut Chocolate Almond Overnight Oats

Ingredients

1/2 cup rolled oats1 teaspoon chia seeds2/3 cup unsweetened soy milk1 teaspoon maple syrup1 tablespoon unsweetened shredded coconut1 tablespoon sliced almonds1 tablespoon dairy-free chocolate chips (I used Ghirardelli Semisweet Chips)

These Vegan Gingerbread ‘Buttermilk’ Pancakes Are Stacked With Protein

Whether you’re following a vegan diet or not| these pancakes are a must. You won’t be able to resist this fluffy and sweetly spiced veganized buttermilk stack ¡ª just one pancake is 77 calories and offers four grams of protein. These are also sweet enough on their own so you can skip the 200 calories of maple syrup and top with a few berries instead ¡ª it’s about 30 calories for half a cup.

Aside from being a healthier| low-cal version than regular buttermilk pancakes| the gingerbread flavor beats any traditional flapjack. These are also made with a vegan egg that’s made with flax meal and water ¡ª so you can skip the cholesterol and get a little extra fiber. That coupled with the added protein powder is the perfect combination for weight loss. They taste amazing hot off the griddle but also refrigerate well if you want to save a few for tomorrow’s breakfast.

Vegan Gingerbread Pancakes

From Jenny Sugar| POPSUGAR Fitness

Vegan Gingerbread Pancakes

Vegan Pancakes

Ingredients

Vegan egg:1 tablespoon ground flaxseed3 tablespoons water

Dry ingredients:1 cup whole wheat flour1 serving vanilla plant-based protein powder1 teaspoon baking powder1/2 teaspoon baking soda1 teaspoon ground cinnamon1/2 teaspoon ground ginger1/4 teaspoon freshly grated nutmeg1/8 teaspoon ground cloves

Wet ingredients:1 teaspoon apple cider vinegar1 1/2 cups vanilla soy milk1 tablespoon canola oil1/2 teaspoon vanilla1 tablespoon real maple syrup

28 Hot and Healthy Breakfast Recipes For Bitter-Cold Mornings

28 Hot and Healthy Breakfast Recipes For Bitter-Cold Mornings

When it’s near freezing outside| it’s hard to leave a warm bed when faced with a cold breakfast of overnight oats| yogurt| or cereal. Stay energized and inspired this Winter by enjoying a warm and filling breakfast u2014 many of which only take minutes to make. All of these healthy breakfast recipes contain exactly what you need to face your early morning workout and navigate through a stressful commute.

| Mexican Breakfast Casserole

Gluten-free| protein-rich| and under 400 calories| this Mexican breakfast casserole is the perfect slow-cooked recipe to cook up on Sunday afternoon| slice up| and enjoy all week long.

| Baked Tomato Frittata

Scrambled egg| a sprinkle of diced bacon| and a drop of ghee (clarified butter) all bake right into a tiny tomato ramekin for a savory Paleo breakfast treat with just the right hint of sweetness. With more than 10 grams of protein| this tomato frittata is the perfect way to fuel your body after a tough morning workout

| French Toast With Ricotta

French toast may seem decadent| but enjoy this healthy makeover with whole-grain bread and ricotta cheese.

| Chocolate-Cherry Oatmeal

Dessert for breakfast is a go with this slow-cooked recipe! For a sweet start to your morning| try this chocolate-cherry oatmeal that tastes a lot like Black Forest cake.

| Veggie Frittata

Lots of veggies and a good dose of protein| all in one easy recipe u2014 it’s all there in this no-bake veggie frittata. Made with sweet cherry tomatoes| cubes of mozzarella cheese| black beans| and purple basil| this high-protein dish is bursting with savory flavor.

| Starbucks Spinach Feta Wrap

It can be hard to give up your Starbucks spinach-feta wrap u2014 we understand this pain. However| this homemade breakfast wrap is lower in calories and carbs and free of preservatives. Cook up a batch of these wraps ahead of time| freeze| and reheat when you’re ready for breakfast.

| Apple-Cinnamon Quinoa

Whip up a gluten-free quinoa bake featuring soft| cinnamon-spiced apples; plump raisins; and crunchy almonds. Bake a batch ahead of time| so you can enjoy this healthy breakfast all week long.

| Spinach Quinoa Scramble

Bulk up your breakfast with some ancient grain power in this spinach quinoa scramble. It looks gourmet but only takes 10 minutes to cook and offers up almost 20 grams of protein.

| Slow-Cooker Steel-Cut Oats

While incredibly satisfying| steel-cut oats take an hour to prepare u2014 not great for busy mornings. This recipe for slow-cooker steel-cut oats solves that problem. Simply put all the ingredients into your slow cooker before bed| and in the morning you’ll wake up to a protein- and fiber-filled bowl of goodness.

| Baked Eggs in Ham Cups

Pop in a batch of these protein-heavy eggs in ham shells when you wake up| and enjoy a hot| hearty| and quick breakfast before you leave for work. They’re tasty during the workweek but special enough to serve at a healthy weekend brunch where you’d like a low-carb option available.

| Blueberry Grape Barley Bake

Ringing in at under 250 calories a serving| this blueberry grape barley bake is a healthy way to start the day.

| Southwestern Tofu Scramble

Try a riff on classic scrambled eggs with this hearty Southwestern tofu scramble. Its lovely yellow hue comes from the anti-inflammatory wonder-spice turmeric.

| Pumpkin Pancakes

Upgrade your classic pancakes with a tasty seasonal surprise| pumpkin puree! These pumpkin pancakes are delightfully fluffy and flavorful.

| Baked Eggs

Enjoy a spicy and savory breakfast option that’s packed with protein by cooking up a batch of poached eggs with tomato| swiss chard| and chickpeas.

| Turkey Sausage Muffins

At 150 calories with 12 grams of protein| these gluten-free turkey sausage muffins are smarter than any fast-food egg option you’ll find before work. This is another recipe that’s easy to bake ahead of time and grab when you head out the door.

| Breakfast Polenta

A fast bowl of breakfast polenta is easy to make and provides you with the protein| carbs| and comfort you need after a dark morning workout. It’s a great vegetarian option for runners who need a quick recovery meal; it’s ready in about 10 minutes!

| Vegan French Toast

Ditch the traditional egg batter and enjoy this vegan french toast instead.

| Egg White Frittata

If you crave a hearty egg dish in the morning| this egg white frittata is a protein-packed meal that looks fancy but is surprisingly simple.

| Baked Egg in Avocado

For a one-two punch of omega-3s in your breakfast| try baking an egg in an avocado. Beyond the heart-healthy fatty acids and high protein count| this low-sugar| fiber-filled breakfast will kick off your day on a healthy high note.

| Pumpkin Pie Oatmeal

Who says pumpkin pie is just for Fall? With pumpkin puree readily available in your grocery store| this vegan oatmeal recipe can be part of your breakfast routine all year round. It’s fruity| nutty| subtly sweet| and totally satisfying.

| Vegan Gingerbread “Buttermilk”” Pancakes

Enjoy the taste of Fall with a batch of fluffy vegan gingerbread pancakes. These piping-hot pancakes are the perfect weekend treat.

| Egg Muffins

What happens when you cross a frittata with a quiche? A gluten-free love child! These delicious little muffins will replace your portable hard-boiled eggs and have a jalapeu00f1o kick that will get your metabolism going. Make them early in the week to grab on the go.

| Sweet Potato| Apple| and Cinnamon Pancakes

Whip up a batch of sweet potato apple pancakes for a breakfast that feels like a treat but is full of healthy ingredients.

| Tofu Scramble With Kale and Sweet Potatoes

Skip your standard eggs for this flavorful and hearty tofu scramble with kale and sweet potatoes instead.

| Buckwheat Porridge

If you like things creamy| you’ll love this recipe for vegan buckwheat porridge. And unlike a lot of hot-cereal options| this porridge is gluten-free!

| Overnight Low-Carb Breakfast Bake

Take 20 minutes for prep the night before| set your slow cooker to low while you sleep| and wake up to the smell of eggs and bacon cooking in the kitchen. This easy breakfast casserole is grain-free| dairy-free| and Paleo-friendly.

| Apple Ring Oatmeal Pancakes

Apple season has arrived! Celebrate with this sweet alternative to traditional flapjacks| apple ring oatmeal pancakes.

| Quinoa Egg Bake

Bake up this quinoa egg casserole on Sunday night| and cut a slice the following morning for a gluten-free breakfast. In addition to plenty of protein and fiber| you’ll up your iron and calcium intake while enjoying this recipe.

6 French Toast Recipes So Healthy, You’ll Want to Eat Them Every Day

6 French Toast Recipes So Healthy| You’ll Want to Eat Them Every Day

Weekends call for sleeping in| long reads| and lazy brunches. And let’s face it u2014 brunch really isn’t brunch without french toast. While a mostly decadent affair| french toast is one of those dishes that’s easily lightened up without feeling like you’re missing out. Don’t believe us? These recipes will have you singing a different tune.

| Whole-Grain Cinnamon Raisin French Toast With Berries

Get the recipe: whole-grain cinnamon raisin french toast with berries

| Lightened-Up French Toast With Ricotta and Berries

Get the recipe: lightened-up french toast with ricotta and berries

| Baked Coconut Gluten-Free French Toast

Get the recipe: baked coconut gluten-free french toast

| Vegan French Toast

Get the recipe: vegan french toast

| Vegan Coconut Bostock

Get the recipe: vegan coconut bostock

| Challah French Toast With Warm Maple-Apple Compote

Get the recipe: challah french toast with maple-apple compote

The Easiest Slow-Cooker Breakfast For Weight Loss

If you want a heartier ¡ª and healthier ¡ª bowl of oatmeal, choose less-processed steel-cut oats. The only issue is that they take much longer to cook ¡ª at least 40 minutes. Making a big batch to freeze is a great option, but if you didn’t have time to do that over the weekend, this is the quickest, easiest way to wake up to a warm, comforting bowl.

All you need is a slow cooker and a good night’s sleep. Just pop a few ingredients in, turn it on before bedtime, and the cinnamony smell will lure you out of bed into your kitchen. This is a pretty basic recipe, so you can dress it up however you like. Below, you’ll find nutritional info for a few flavor combinations, but feel free to get creative. This recipe makes four servings, so if you don’t have anyone to share it with, just save the rest in the fridge. Then in the morning, with a few beeps of the microwave, you’ll have breakfast waiting for three more days that week.

Slow-Cooker Steel-Cut Oatmeal

From Jenny Sugar, POPSUGAR

Slow-Cooker Steel-Cut Oatmeal

Notes

To increase the protein, replace almond milk with unsweetened soy milk. Note that this oatmeal is very soft and liquidy when it first comes out of the slow cooker, but after 20 minutes or so, it firms up as it cools.

Nutritionists Reveal Exactly What to Eat For Breakfast to Drop Pounds

Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? We’ve enlisted the expertise of two nutritionists ¡ª Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition ¡ª to share the perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.

Related: I Started Saying “No” and Began Losing Weight

Calories

Aim for a range between 300 and 400 calories. If you’re trying to lose weight, stick with the 300 to 350 range, and if you’re trying to maintain weight, especially if you’re working out, shoot closer to 350 to 400 calories.

Carbs

About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.

Protein

About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.

Fats

Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.

Fiber

Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it’s OK to go above that, as long as it doesn’t bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.

Sugars

If you follow the equation for carbs above, then you won’t have to worry about going overboard on sugars, especially if you’re eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams ¡ª that’s about 1.5 teaspoons’ worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).

Timing

Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you’re not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you’re a morning exerciser and prefer not to have a full stomach while you work out. If you’re exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.

A Few Examples of Perfect Breakfasts

Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you’re eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.Calories:328Total fat: 9.7 gramsSaturated fat: 1 gramCarbs: 51.1 gramsFiber: 7.2 gramsSugars: 16.6 gramsProtein: 11.8 grams

Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin, and chili powder to taste.Calories:345Total fat: 15.7 gramsSaturated fat: 3.5 gramsCarbs: 36.8 gramsFiber 9.7 gramsSugars: 3.2 gramsProtein: 17.4 grams

Smoothie and a Hard-Boiled Egg: Pair a carrot cake smoothie made with two medium carrots, half a frozen banana, two cups spinach, one cup unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one-eighth cup golden raisins, cinnamon, nutmeg, and cloves. This is easy to split ¡ª have half of the smoothie before your workout, then have the rest plus the egg after the workout.Calories: 368Total fat: 12.6 gramsSaturated fat: 5.1 gramsCarbs: 49.5 gramsFiber: 9.4 gramsSugars: 25.5 gramsProtein: 25.4 gramsBreakfast Mistakes to AvoidSkipping out: When you sleep, your body slows down while you’re not eating. So when you wake up, if you don’t break the fast (yup, that’s where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fueling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin C. Skimping: You know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It’ll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you’ll not only feel satisfied longer, but you’ll also have more energy for the workouts that can make you drop pounds even faster. Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy, such as having an all-protein meal, means you’re not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.

Looking to lose weight during other times of the day? Here’s what to eat for lunch, what to eat at snack time, and what to eat at dinner to lose weight.

Image Source: POPSUGAR Photography / Jenny Sugar

Nutritionists Reveal Exactly What to Eat For Breakfast to Drop Pounds

Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? We’ve enlisted the expertise of two nutritionists ¡ª Stephanie Clarke| RD| and Willow Jarosh| RD| of C&J Nutrition ¡ª to share the perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.

Related: I Started Saying “No” and Began Losing Weight

Calories

Aim for a range between 300 and 400 calories. If you’re trying to lose weight| stick with the 300 to 350 range| and if you’re trying to maintain weight| especially if you’re working out| shoot closer to 350 to 400 calories.

Carbs

About 45 to 55 percent of your breakfast calories should be devoted to carbs| which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour| and choose whole grains| fruits| and veggies.

Protein

About 15 to 20 percent of your breakfast calorie amount should be protein| which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs| dairy products| soy milk| protein powder in smoothies| nuts and seeds| and whole grains are great sources of protein.

Fats

Shoot for about 10 to 15 grams| which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese| go for monounsaturated fats (MUFAs) like olive oil| nuts and seeds and the butters made from them| and avocado.

Fiber

Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams| but it’s OK to go above that| as long as it doesn’t bother your digestive system. Berries| pears| apples| greens and other veggies| nuts| seeds| and whole grains can help you reach that goal.

Sugars

If you follow the equation for carbs above| then you won’t have to worry about going overboard on sugars| especially if you’re eating a combination of foods like fruits| whole grains| and dairy products. But for a ballpark number to keep in mind| stick to 36 grams or fewer. And when it comes to added sugar| try not to exceed six grams ¡ª that’s about 1.5 teaspoons’ worth of any sweetener (white sugar| brown sugar| maple syrup| honey| or agave).

Timing

Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you’re not keen on eating anything big first thing| split this meal up into two parts| having something light close to waking up and the other half about an hour and a half later. This also works well if you’re a morning exerciser and prefer not to have a full stomach while you work out. If you’re exercising| you can aim to have the more carbohydrate-based portion of your breakfast (fruit| toast| etc.) prior to working out and the more protein-centric portion afterward.

A Few Examples of Perfect Breakfasts

Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats| but they also have more protein since you’re eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries| one tablespoon chopped walnuts| and one teaspoon drizzle of maple syrup.Calories:328Total fat: 9.7 gramsSaturated fat: 1 gramCarbs: 51.1 gramsFiber: 7.2 gramsSugars: 16.6 gramsProtein: 11.8 grams

Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans| one-quarter cup chopped tomato| and two tablespoons onion| until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado| cubed| and one tablespoon salsa. Add salt| pepper| cumin| and chili powder to taste.Calories:345Total fat: 15.7 gramsSaturated fat: 3.5 gramsCarbs: 36.8 gramsFiber 9.7 gramsSugars: 3.2 gramsProtein: 17.4 grams

Smoothie and a Hard-Boiled Egg: Pair a carrot cake smoothie made with two medium carrots| half a frozen banana| two cups spinach| one cup unsweetened soy milk (you can use almond)| half a scoop plant-based protein powder| one-eighth cup golden raisins| cinnamon| nutmeg| and cloves. This is easy to split have half of the smoothie before your workout| then have the rest plus the egg after the workout.Calories: 368Total fat: 12.6 gramsSaturated fat: 5.1 gramsCarbs: 49.5 gramsFiber: 9.4 gramsSugars: 25.5 gramsProtein: 25.4 gramsBreakfast Mistakes to AvoidSkipping out: When you sleep| your body slows down while you’re not eating. So when you wake up| if you don’t break the fast (yup| that’s where the name comes from)| your body will burn calories slowly. To jump-start your metabolism and get your body burning calories| you need to eat. Not fueling up also deprives your brain of glucose| which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium| iron| and vitamin C. Skimping: You know skipping breakfast entirely is a no-no| but not eating enough will also backfire. It’ll leave you feeling hungry soon after eating| which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above| and you’ll not only feel satisfied longer| but you’ll also have more energy for the workouts that can make you drop pounds even faster. Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy| such as having an all-protein meal| means you’re not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.

Looking to lose weight during other times of the day? Here’s what to eat for lunch| what to eat at snack time| and what to eat at dinner to lose weight.

Image Source: POPSUGAR Photography / Jenny Sugar

The Best Breakfasts For Weight-Loss Success

The Best Breakfasts For Weight-Loss Success

What you regularly choose for breakfast could make or break your weight-loss results. If you’re on a mission to shed a few pounds| look to these 20 recipes for help. They’re all high in protein| fiber| and other essential nutrients that will keep you satisfied and on course.

| Gingerbread Chia Pudding

Because this bowl of chia pudding follows the nutritionist-appproved formula for losing weight| this breakfast will not only satisfy your cravings for sweetly-spiced desserts| but you’ll also be happy when you step on the scale.

| Flat-Belly Overnight Oats

If you’ve yet to hop on the overnight-oats bandwagon| this is the perfect recipe to get you started. It’s not only quick and delicious| but it’s chock-full of ingredients that can offer you a flatter| less-bloated tummy.

| Quinoa Egg Bake With Thyme and Garlic

Bake up this quinoa egg casserole on Sunday night| and cut a slice the following morning for a gluten-free breakfast that will keep you on track all week long. In addition to getting plenty of protein and fiber| you’ll up your iron and calcium intake while enjoying this dish.

| Almond Strawberry Banana Yogurt Smoothie

Smoothies are one of the easiest breakfasts you can enjoy| and this almond berry banana yogurt smoothie was designed with weight loss in mind. For just over 350 calories| this breakfast sip offers 15 grams of protein.

| Overnight Breakfast Casserole

Take 20 minutes for prep the night before| set your slow cooker to low while you sleep| and wake up to the smell of eggs and bacon cooking in the kitchen. This hearty low-carb breakfast casserole will energize you with its high protein content and keep you full until lunchtime rolls around. It will prevent any midmorning mindless snacking.

| Coconut-Berry Bars

These coconut-blueberry bars offer almost 20 percent of your daily fiber intake and a good amount of iron at under 200 calories. It’s a Paleo-friendly breakfast recipe that will satisfy any gluten-free sweet tooth while keeping goals in check.

| Prosciutto and Melon

For a high-protein| low-carb breakfast when you’re in a bind for time| the sweet and savory combination of honeydew wrapped in prosciutto can’t be beat. Keeping these two staples on hand in your fridge will make it so you can always enjoy a breakfast that deliciously supports your weight-loss plan.

| Mexican Breakfast Casserole

Gluten-free| protein-rich| and under 400 calories| this Mexican breakfast casserole is the perfect slow-cooked low-carb recipe to cook up on Sunday afternoon| slice up| and enjoy all week long. I cannot reiterate how delicious and filling this recipe is.

| Apple Cinnamon Quinoa Bake

Protein-packed and rich in fiber| this gluten-free quinoa bake is a make-ahead breakfast recipe to try ASAP. Featuring cinnamon-spiced apples| raisins| and crunchy almonds| a square can be enjoyed plain or with a few spoonfuls of creamy Greek yogurt for extra digestive-aiding power.

| Baked Egg in Avocado

For a one-two punch of omega-3s in your breakfast| try baked eggs in avocado. The low-sugar| high-protein| and fiber-filled breakfast will kick off your day on a healthy high note.

| Asparagus and Smoked Salmon Bundles

Asparagus and salmon combine their superfood powers to create one delicious and nutritious breakfast that offers more than 10 grams of protein per serving. An added bonus: these quick and easy bundles are easy to make in advance.

| Cottage Cheese With Fruit

For a quick| high-protein breakfast that hits the spot| opt for a bowl of cottage cheese with an assortment of your favorite fresh fruit and berries. For just 81 calories| four ounces of cottage cheese offers a whopping 14 grams of protein.

| Egg White Frittata

Classic Mediterranean ingredients like peppers| onion| and spinach bring texture| flavor| and nutrition to actress Lea Michele’s frittata recipe| while egg whites and feta provide over 20 grams of weight-loss-supporting protein. This low-calorie frittata is quick enough to come together on a weekday morning but elegant enough to serve to friends at a special weekend brunch.

| Turkey Sausage Muffins

At 150 calories and 12 grams of protein| these gluten-free turkey sausage muffins are smarter than any fast-food egg option you’ll find before work. This is another recipe that’s easy to bake ahead of time and grab when you head out the door.

| Paleo Breakfast Bowl

Rich in omega-3 fatty acids and protein| this low-carb| 335-calorie breakfast bowl takes less than 10 minutes to prepare and feels like you’ve treated yourself to a beautiful brunch at a neighborhood hot spot. It will fill you up| fuel your morning| and keep you satisfied until lunch.

| Roasted Veggies With Easy Fried Egg

This roasted veggie and egg recipe is delicious any time of day and is a great way to make use of whatever’s left over in your crisper. All you need is veggies and an egg to throw together an inexpensive meal that supports your goals.

| Southwestern Tofu Scramble

With flavors like cumin| coriander| onion| pepper| and cilantro mingling together| you get a surprise in every bite of this Southwestern tofu scramble. And unlike eggs| you can prepare this healthy breakfast ahead of time and keep it in your fridge for days.

| Baked Eggs in Ham Cups

Pop in a batch of these protein-heavy eggs in ham shells when you wake up| and enjoy a hot| hearty| and quick breakfast before you leave for work. They’re tasty during the workweek but special enough to serve at a healthy weekend brunch where you’d like to have a low-carb option available.

| Low-Carb Hotcakes

Even if you’re cutting back on carbs to shed weight| you can enjoy a stack of hotcakes! These wheat-free pancakes use almond meal and flaxseed. They’re high in fiber and protein with nearly no sugar whatsoever.

| Tomato Frittata

Scrambled egg| a sprinkle of diced bacon| and a drop of ghee (clarified butter) all bake right into a tiny tomato “”ramekin”” for a savory Paleo breakfast treat with just the right hint of sweetness. With more than 10 grams of protein| this tomato frittata is the perfect weight-loss-inspired dish u2014 it will refuel your body after a tough morning workout.

| Yogurt-Filled Cantaloupe

Greek yogurt is one of the best ways to enjoy plenty of protein without any eggs or meat. Instead of topping off your morning bowl of yogurt with sugary granola| serve it up in a fresh cantaloupe bowl that kicks out carbs. Be sure to add your favorite fresh berries to the mix for extra color| flavor| and weight-loss help.

| Hard-Boiled Eggs With Avocado

Anyone who’s cutting carbs to lose weight needs this naturally gluten-free recipe in their life. Hard-boiled eggs and diced avocado make a throw-together breakfast that will fill you up with protein and fiber| keeping you surprisingly full and satisfied until lunchtime rolls around.

18 Satisfying Breakfasts Under 300 Calories

18 Satisfying Breakfasts Under 300 Calories

Looking for a low-calorie breakfast that doesn’t disappoint? These 18 light recipes all clock in under 300 calories and will keep you satisfied and energized until your next snack or meal.

| Egg White Frittata

Classic Mediterranean ingredients like peppers| onion| and spinach bring texture| flavor| and nutrition to this low-calorie frittata| while egg whites and feta provide over 20 grams of protein. It’s quick enough to come together on a weekday morning but elegant enough to serve to friends at a special weekend brunch.

Total calories: 300

| Baked Eggs in Ham Cups

Pop in a batch of these protein-heavy eggs in ham shells when you wake up| and enjoy a hot| hearty| and quick breakfast before you leave for work.

Total calories (for two ham cups): 218

| Italian Baked Egg and Vegetables

This baked egg dish is Jessica Simpson‘s go-to Weight Watchers breakfast. If you’re worried about roasting vegetables in the morning| simply roast a big batch of vegetables on Sunday night so you can easily add them to this dish all week long.

Total calories: 149

| Low-Carb Hotcakes

Even if you’re conscious of calories| you can still enjoy a stack of hotcakes! These wheat-free pancakes use almond meal and flaxseed to increase their protein and fiber content.

Total calories (per serving): 152

| Coconut Chia Pudding

Chia seeds and coconut milk marry for a Paleo-friendly pudding that works great for breakfast. High in anti-inflammatory omega-3s| this sweet chia pudding is a make-ahead recipe that will save you time| fill you up on fiber| and help you debloat for just over 200 calories.

Total calories: 206

| Starbucks Spinach Feta Wrap

It can be hard to give up your Starbucks spinach-feta wrap u2014 we understand this pain. However| this homemade breakfast wrap is lower in calories and carbs and free of preservatives.

Total calories: 252

| Sweet Spinach Smoothie

With just one 16-ounce serving of Harley Pasternak’s sweet spinach smoothie| you’ll be getting your entire recommended amount of vitamin A (great for healthy skin| hair| and eyes) and bone-building vitamin K. This recipe is a favorite of Harley’s celebrity clients like Julianne Hough after an indulgent period.

Total calories: 296

| Apple Ring Oatmeal Pancakes

For a creative and fresh twist on classic pancakes| whip up these delicious apple ring pancakes. Slice fresh apples and dip them in oatmeal pancake batter. Each ring clocks in at just 57 calories.

Total calories (for five rings): 285

| French Toast With Ricotta

French toast is one of those decadent| high-calorie recipes I’ve saved for a special indulgence u2014 until now. Celebrity trainer Harley Pasternak’s recipe makeover for whole-grain french toast with ricotta cheese offers more than 20 grams of protein with just over 250 calories per generous serving.

Total calories: 252

| Berry Refreshing Smoothie Bowl

Full of good-for-you ingredients| this mixed berry smoothie bowl is rich in vitamin C and low in calories| and will fill you up and get you going in the morning.

Total calories: 265

| Oatmeal Breakfast Bites

Baked goods like scones and quick breads tend to be high in sugar and fat| so if you’re craving a homemade treat from the oven| then bake up a batch of these lower-calorie oatmeal breakfast bites instead.

Total calories (for four bites): 296

| Quinoa Egg Bake

Bake this quinoa egg casserole on Sunday night| and cut a slice the following morning for a gluten-free breakfast. In addition to plenty of protein and fiber| you’ll up your iron and calcium intake while enjoying this recipe.

Total calories: 250

| Sweet Spinach Smoothie

With just one 16-ounce serving of Harley Pasternak’s sweet spinach smoothie| you’ll be getting your entire recommended amount of vitamin A (great for healthy skin| hair| and eyes) and bone-building vitamin K. This recipe is a favorite of Harley’s celebrity clients like Julianne Hough after an indulgent period.

Total calories: 296

| Tofu Scramble With Kale and Sweet Potatoes

Gone dairy- or animal-free? This quick and hearty tofu scramble will become your new go-to breakfast.

Total calories: 264

| Yogurt-Filled Cantaloupe

Greek yogurt is one of the best ways to enjoy plenty of protein without any eggs or meat. Instead of topping off your morning bowl of yogurt with sugary granola| serve it up in a fresh cantaloupe bowl that kicks out carbs and calories from breakfast. Be sure to add your favorite fresh berries to the mix for extra color and flavor.

Total calories: 146

| Turkey Sausage Muffins

With 12 grams of protein a piece| these gluten-free turkey sausage muffins are smarter than any fast-food egg option you’ll find before work. This is another recipe that’s easy to bake ahead of time and grab when you head out the door.

Total calories (per muffin): 150

| Flat-Belly Smoothie

Sip on this sweet smoothie packed with ingredients like Greek yogurt| pineapple| and kale to fight belly fat| reduce bloating| and keep you feeling full.

Total calories: 283

| Avocado Tartine

In need of an incredibly quick breakfast? Try this easy avocado toast from POPSUGAR Food. This vegetarian breakfast comes together in under five minutes| and it has a great blend of protein and carbs to hit the spot.

Total calories: 214

| Apple Quinoa Breakfast Bake

Think that quinoa is just for lunch and dinner? Whip up this gluten-free quinoa breakfast bake and prepare to be amazed. Bake a batch ahead of time| so you can enjoy this healthy breakfast all week long.

Total calories: 269