6 Highly Recommended Breakfasts if You're on a Diet

In this article, we'll give you 6 recommended breakfasts that are ideal for a diet. This should continue to be your most important and nutritious meal of the day, without making you feel guilty.
6 Highly Recommended Breakfasts if You're on a Diet

Last update: 17 May, 2021

Preparing healthy breakfasts as part of a balanced diet can contribute to our physical and mental well-being. While there’s evidence suggesting the benefits of fasting, there are also studies that confirm how good it is to have an early meal of high nutritional quality.

For example, research published in the journal Nutrients highlights that eating breakfast contributes to obtaining optimal doses of micro and macronutrients. In addition, it optimizes metabolic functions and helps reduce the risk of non-communicable diseases such as cardiovascular disease, diabetes mellitus, and obesity.

However, for it to be that beneficial, it’s essential that you choose nutritious foods that don’t have excess calories and also provide energy. Do you want to know some options? In the following article, we’ll share 6 recommended diets. Be sure to try them at home!

A woman biting into a sandwich.

The Mayo Clinic, through one of its publications, points out that a good breakfast is “the opportunity to start the day with a healthy and nutritious meal”. However, for it to be this way, it must include nutrient sources such as:

  • Whole grains
  • Lean protein
  • Fruits and vegetables
  • Low-fat dairy products

With this in mind, and knowing that you may have no idea what to have for breakfast, in the following article, we’ve prepared 6 delicious options that we’re sure you’ll like. Follow the instructions and enjoy them with your family.

1. Oats with chia and kiwi

recommended breakfasts

Oatmeal’s one of the best foods you can eat for breakfast when you’re on a diet. In fact, recent research published in the journal Nutrients suggests that eating oatmeal for breakfast improves the quality of the diet by providing nutrients such as fiber, fats, unsaturated proteins, vitamins, and minerals.

The most interesting thing is that it’s a very versatile food that’s easily combined with other foods, allowing you to enjoy a pleasant taste. In this case, we suggest combining it with skim milk, kiwi, and chia seeds.


  • 1 cup of skim milk (250 ml)
  • 1 medium kiwi
  • 3 tablespoons of oat flakes (45 g)
  • 1 tablespoon of chia seeds (15 g)

2. Eggs, spinach, and orange juice

Eggs are now recognized as one of the best foods for preparing nutritious breakfasts. A study published in the International Journal of Obesity even concluded that eating eggs for breakfast helps improve weight loss. Enjoy them as follows:


  • 1 whole egg
  • 1 egg white
  • 2 cups of spinach (60 g)
  • 2 slices of wheat bread
  • 1 cup of orange juice (200 ml)
  • 1 teaspoon of vegetable oil (5 g)


  • With the egg, egg whites, and spinach you can make a delicious omelette that’s rich in proteins. This, along with the vitamin C in the orange juice, and the fiber in the wheat bread, makes for a perfectly nutrient-balanced breakfast.

3. Wheat bread, avocado, and chia

Wheat bread, avocado and chia

Consumed in moderate portions, whole grain bread’s a food that’s okay to include in breakfasts. Research published in the British Medical Journal suggests that these sources of whole grains help reduce the risk of cardiovascular disease and other illnesses.

In this case, to avoid destroying the idea of a healthy breakfast, we’ll combine it with egg, avocado, chia seeds, and skim milk. Undoubtedly, a great option to satisfy you without remorse.


  • 1 hard-boiled egg
  • 1/3 avocado (50 g)
  • 1 small cup of skim milk (150 ml)
  • 2 slices of wheat bread
  • 1 tablespoon of chia seeds (15 g)


  • Toast the bread and put the avocado and egg on top. If you’d like, you can add tomato slices. Sprinkle on the chia seeds and accompany the toast with a little skim milk.
  • Sprinkle with chia seeds and top with the other slice of bread.
  • Then, accompany your healthy sandwich with some skim milk. The avocado will provide you with healthy fatty acids and lots of energy.

4. Oats, banana, and strawberries

We already told you how good it is to include oatmeal in your breakfast. Therefore, we’ll share with you another option that also provides the benefits of fruits such as bananas and strawberries.


  • 1 1/2 cup of skim milk (300 ml)
  • 1/4 ripe banana
  • 1 cup of strawberries (140 g)
  • 3 tablespoons of oat flakes (45 g)
  • 1 teaspoon of vanilla extract (5 ml)


  • In this case, you can make an oat smoothie sweetened with the energy of the banana and strawberries. Add all of the ingredients to the blender and process them until you have a homogenous liquid. A breakfast low in calories but very rich in potassium and vitamin C.

5. Yogurt and fruit

Yogurt and fruits

One of the quickest and most nutritious breakfasts we can prepare is mixing yogurt with fruit. Research published in the medical journal Advances in Nutrition found that combining yogurt with fruit increases energy levels, improves digestive health, contributes to a healthy weight, and reduces the risk of disease.


  • 1 cup of low-fat, sugar-free yogurt (200 g)
  • 2 slices of pineapple
  • 2 slices of melon
  • 1 handful of almonds
  • 1 cups of carrot or apple juice (200 ml)


  • Chop the fruits into cubes and add them to the yogurt.
  • Remember to drink the juice very fresh.

6. Ham, wheat bread, and pineapple

This breakfast stands out for its significant amounts of protein, fiber, and antioxidants. Protein, in particular, is a macronutrient that shouldn’t be missing from your breakfast. Research suggests that it helps to prolong the feeling of satiety and helps combat excess weight.


  • 1 cup of skim milk (250 ml)
  • 2 slices of ham
  • 2 slices of wheat bread
  • 1 cup of pineapple juice (200 ml)


  • We couldn’t forget about ham, which provides the necessary proteins to start our day with a great amount of energy. Combine it with the dietary fiber of whole wheat bread and the glass of pineapple juice.
  • The skimmed milk will provide you with vitamins and minerals.

We have many options to prepare healthy and nutritious breakfasts. It’s all a matter of knowing how to choose foods with high nutritional value instead of processed ones. Dare to enjoy them and start your days with more energy.

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