Breakfast Ideas for Losing Weight & Toning Muscle

iMedioimages/Photodisc/Photodisc/Getty Images

A breakfast containing the proper macronutrients to assist in shedding excess weight and preserving lean muscle is vital for success. A healthy breakfast that can help fuel your body without overwhelming you with calories consists of lean protein for lean muscle maintenance, complex carbohydrates for a consistent supply of energy and heart healthy monounsaturated fats to promote a strong cardiovascular system.


Eggs are a good source of protein, vitamins and minerals and contain iodine, vitamin B12 and vitamin D. One benefit of choosing eggs for your morning meal is how quickly you can prepare them in a variety of ways. You can enjoy egg breakfasts with vegetables or by adding low-fat cheese. Some morning egg dishes include scrambled eggs with cheese, egg white omelet with fresh vegetables and poached eggs with whole-grain toast.


Oatmeal offers a low-glycemic option that packs slow-releasing carbohydrates to stabilize insulin levels and soluble fiber to assist in weight loss. Due to the high fiber content in oatmeal, you maintain a full sensation longer in the stomach, which helps to prevent you from overeating. Two nutrients that promote weight loss are protein and calcium, so include low-fat milk when preparing your oatmeal. The typical bowl of regular oatmeal contains 150 calories, notes the Quaker Oats website. When topped with a half cup of skim milk, 2 tbsp. of nuts, and 1 tbsp. of molasses your morning oatmeal contains 335 calories, reports "Ladies' Home Journal."


Another fat-burning, muscle-building morning food option is a smoothie. This blender selection offers an easy preparation and packs a number of nutrients to kick-start your day. Prepare your smoothie by adding fruit, then add low-fat milk or yogurt with some ice. For an additional serving of protein, add a scoop of protein powder to your mix. Another smoothie addition is almond or peanut butter to provide healthy fats and protein.


Low-fat yogurt packs a high amount of calcium to help you reach your weight-loss goals. According to Michael Zemel, a nutritionist from the University of Tennessee, calcium accelerates metabolism and enhances fat breakdown to enable weight loss. Zemel notes in a "Journal of the American College of Nutrition" article that dairy products play "an important role ... in both the ability to maintain a healthy weight and the management of overweight and obesity."