Frühstück zum Abnehmen: Der umfassende Ratgeber für einen gesunden Start in den Tag

So that a healthy breakfast For a lasting effect, it's all about the right mix. Basically, you should consider the following:

1. High in protein
   Protein-rich foods such as eggs, low-fat curd cheese or a protein shake for breakfast ensure long-lasting satiety and stabilize blood sugar levels.
2. Fiber
   Fiber supports regular digestion and has a satiating effect. Oatmeal, in particular, is a popular breakfast for weight loss. It contains a lot of fiber, keeps you full for longer, and provides complex carbohydrates.
3. Carbohydrate content
   Carbohydrates are an important source of energy for the body. But not all carbohydrates are the same: Complex carbohydrates (e.g., from whole grain products, fruits, vegetables, oatmeal) raise blood sugar levels more slowly than simple sugars.
4. Healthy fats
   Nuts, seeds, avocados, and high-quality vegetable oils contribute valuable fatty acids. In moderation, they help you stay full longer and absorb important fat-soluble vitamins.

If you're looking to lose weight more intensively, you can also opt for a low-carb breakfast to reduce your overall carbohydrate intake. However, keep in mind that restricting carbohydrates too strictly for an extended period of time isn't suitable for everyone. A sustainably healthy breakfast is usually characterized by balance and satiety.

Protein-rich breakfast

A protein-rich breakfast has the advantage of giving you a long-lasting feeling of satiety. This means you're less likely to reach for unhealthy snacks later on. Examples:

• Scrambled eggs with herbs and a portion of vegetables
• Low-fat curd cheese with berries and nuts
• Protein-rich breakfast with cottage cheese or skyr and fresh fruit

Low-carb breakfast

Those who want to reduce carbohydrates to lose weight faster should opt for a low-carb or low-carb breakfast. Some ideas include:

• Omelette with tomatoes and spinach
• Avocado with scrambled eggs and some cheese
• Vegetable stir-fry with tofu or chicken strips

Filling breakfast for long-lasting energy

A filling breakfast relies on a mix of protein, healthy fats, and fiber. For example:

• oatmeal with chia seeds, berries and some yogurt
• Wholemeal bread with low-fat curd cheese, egg and tomatoes
• Porridge with nuts, a little honey and linseed or psyllium seeds

Quick and easy breakfast options

Especially in everyday life, you sometimes need a quick, healthy weight-loss breakfast. Practical ideas:

• Smoothie breakfast: A fruit smoothie with spinach, berries, and a serving of protein powder or low-fat yogurt.
• Breakfast shake: Skyr, banana, oatmeal, and water or milk alternative. Quickly blend – done!
• Overnight Oats: Mix oatmeal with milk, yogurt, or a plant-based alternative the night before, let it soak overnight, and eat it straight away in the morning.

Oatmeal variations

Ingredients (for 1 serving):

• 50 g oat flakes
• 200 ml milk or milk alternative (e.g. oat milk)
• 1 tsp flaxseed or chia seeds
• A handful of berries (e.g. blueberries or raspberries)
• Optional: some cinnamon or cocoa powder

Preparation:

1. Heat the oats and milk slowly in a saucepan, stirring occasionally.
2. Add flax seeds or chia seeds.
3. Once the porridge is creamy, remove from the heat and garnish with berries.
4. Add some cinnamon or cocoa if desired.

Advantage:
This oatmeal breakfast offers fiber, protein, and antioxidants from the berries. It's perfect for a filling breakfast every day.

Protein-rich breakfast bowls

Ingredients (for 1 serving):

• 200 g low-fat quark or skyr
• 1 tbsp protein powder (neutral or vanilla) – alternatively omit or replace with a spoonful of nut butter
• A handful of berries or chopped fruit
• 1 tbsp chopped nuts (almonds, walnuts)

Preparation:

1. Mix low-fat curd cheese with protein powder until smooth. (Make sure you use a powder without a lot of sugar.)
2. Wash fruit and cut into pieces.
3. Arrange everything together in a bowl and sprinkle nuts on top.

Advantage:
The combination of protein and fiber keeps you full for a long time without feeling heavy. If you like it sweeter, add a teaspoon of honey.

Hearty breakfast without carbohydrates

Ingredients (for 1 serving):

• 2 eggs
• 1 handful of spinach leaves
• 1 tomato
• 50 g feta cheese (low-fat) or cottage cheese
• Salt, pepper, herbs to taste

Preparation:

1. Whisk eggs and season with salt, pepper and herbs.
2. Chop the spinach leaves and tomato into small pieces.
3. Fry everything in a pan with a little oil.
4. Crumble or mix feta cheese or cottage cheese over the top.

Advantage:
Low carbohydrates, high protein – ideal if you want a low carb breakfast prefer or want a hearty breakfast.

Smoothies and shakes for breakfast

Recipe idea: Berry smoothie with spinach

• 1 handful of berries (e.g. raspberries, blueberries)
• 1 handful of fresh spinach
• 150 ml water or unsweetened milk alternative
• 1 tbsp oat flakes
• Optional: 1 tbsp low-fat curd or yogurt

Preparation:

1. Place all ingredients in a blender.
2. Add more or less liquid depending on the desired consistency.
3. Puree briefly – done.

Advantage:
This smoothie breakfast It's super quick to prepare, filling, and rich in vitamins. If you want even more protein, stir in a spoonful of quark or protein-rich dairy products.

Warm breakfast for weight loss

Recipe idea: Vegan porridge with nuts

• 50 g oat flakes
• 200 ml oat milk (or other plant-based milk)
• 1 apple, cut into small pieces
• 1 teaspoon cinnamon
• 1 tbsp chopped almonds or walnuts

Preparation:

1. Boil the oat flakes and plant-based milk in a saucepan.
2. Add apple pieces and season with cinnamon.
3. Simmer over low heat until the porridge becomes creamy.
4. Finally, add the chopped nuts.

Advantage:
The warm porridge provides a pleasant feeling of satiety, is vegan, and promotes digestion thanks to the fiber from oat flakes and apples.