Quick, healthy breakfast for weight loss: How to do it easily and efficiently

Oatmeal – often referred to as "porridge" – is a classic among quick breakfast dishes. With just a few basic ingredients, a breakfast can be make it suitable for weight loss. At the same time, porridge is rich in fiber and keeps you full for a long time.

Basic recipe for quick porridge

1. Choose ingredients : Take about 50 g of oat flakes (fine or semi-fine), 200 ml of liquid (water or milk alternative).
2. Preparation : Pour the oat flakes and liquid into a microwave-safe bowl or small saucepan.
3. Boil : In the microwave, 2–3 minutes is usually sufficient. Stir briefly in between. On the stovetop, let the mixture boil briefly, then stir until it reaches a creamy consistency.
4. Refine : Add a pinch of salt or some cinnamon to round off the flavor of the basic recipe.

Protein-rich toppings for better satiety

An extra portion of protein will help you stay full throughout the morning. You can top your porridge with, for example:

• A spoonful of low-fat curd or Greek yogurt
• A dash of protein powder (neutral or vanilla)
• Some grainy cream cheese (sounds unusual, but often tastes very good in combination with sweet fruits)

Microwave trick for maximum time savings

When you're in a hurry in the morning, the microwave is your best friend. Not only does it save you washing up, but it's ready in less than five minutes. Simply place all the ingredients in a microwave-safe bowl and set the oven to around 600–700 watts. Stir occasionally to prevent sticking. This way, you'll have a weight-loss breakfast ready in record time.

Greek yogurt with berries (3-minute recipe)

Greek yogurt scores with its high protein content and creamy consistency. For a weight-loss breakfast can you:

1. Place a portion (approx. 150-200 g) of Greek yogurt into a bowl.
2. Top with fresh or frozen berries (e.g. raspberries, blueberries).
3. Optional: Some flax or chia seeds for extra fiber.
4. If you like it sweet, you can add half a banana or a teaspoon of honey.

Preparation takes less than three minutes and provides you with valuable protein, vitamins and filling fiber.

Express Quark Variations

Low-fat quark is another top source of protein. If you prefer a creamy consistency, you can stir the quark with a little water, milk, or yogurt until smooth. Then you can create a variety of variations:

• Fruity : With fresh fruit, applesauce without added sugar or a tablespoon of strawberry puree.
• Savory : Add herbs (e.g., chives, parsley), a little salt, and pepper. Combined with whole-grain bread or a few vegetable sticks, it makes a savory breakfast option.
• Crunch : Combine low-fat curd cheese with oat flakes or crunchy muesli to make chewing easier and promote a longer feeling of satiety.

Protein-rich alternatives for vegans

Those who follow a vegan diet or simply want to try plant-based alternatives can find quick options in soy-based skyr, soy curd, or other plant-based protein sources. Oat or soy yogurt can achieve a similarly high level of satiety. Top it with berries, seeds, or nuts for a boost of flavor and nutritional value. This creates a healthy, easy breakfast for weight loss that's ready in minutes.

Sometimes time is so tight in the morning that even a quick visit to the kitchen seems impossible. In such cases, to-go solutions are the best alternative for incorporating a healthy breakfast into your day.

Overnight Oats

With overnight oats, you prepare your porridge the night before:

1. Mix oatmeal, plant-based milk or yogurt, chia seeds, and a pinch of salt in a sealable jar.
2. Place the mixture in the refrigerator overnight.
3. In the morning, you can enjoy the overnight oats cold or warm them up briefly.

Add a few fruits or nuts on top and you have a quick, healthy breakfast that you can easily take with you.

Quick breakfast sandwiches

• Take two slices of whole-grain bread or whole-wheat toast.
• Spread them thinly with hummus, light cream cheese or low-fat quark.
• Top them with lettuce, cucumber slices, tomatoes, and perhaps a protein-rich topping (chicken breast, tofu, or egg).
• Fold the slices together and cut the sandwich in half.

In just a few minutes you can have a complete meal for on the go that will reliably fill you up without breaking your calorie balance.

Smoothies and shakes

Smoothies or protein shakes are perfect for integrating into a hectic morning:

• Base : Water, milk alternative or kefir
• Fruit : banana, berries or pineapple
• Protein source : protein powder, low-fat curd, yogurt or soy curd
• Additions : flax seeds, chia seeds or a handful of spinach for more nutrients

Put everything together in a blender, mix briefly – and you have a quick breakfast that you can even enjoy in the car or on the train.