Lose Weight With These High-Fiber Breakfast Ideas
Eating breakfast can help jump-start your metabolism, but what you choose to eat can help you drop pounds even faster. High-fiber foods help satiate hunger longer, which makes you less likely to reach for bad-for-you snacks later. As a rule, breakfast should contain at least six grams of fiber. Here are some tasty, filling ideas.
Get Spicy
Give huevos rancheros a twist by adding spinach, red peppers, mushrooms, and cherry tomatoes. Top with salsa, beans, and some slices of avocado. Eat plain or with a small whole-wheat tortilla.
Fiber content:
2 eggs: 0 grams
1 cup raw spinach: 0.7 grams
1/2 cup chopped red peppers: 1.6 grams
4 large mushrooms, sliced: 0.9 grams
8 cherry tomatoes: 1.6 grams
2 tablespoons black bean and corn salsa: 2 grams
1/4 cup black beans: 3 grams
1/4 of an avocado: 4.3 grams
1 whole-wheat tortilla: 3 grams
Total fiber: 17.1 grams
Get Grainy
Whole grains aren't just for dinner — flavor them sweetly for breakfast. Take a cup of cooked quinoa, add a little maple syrup and cinnamon, and top with Greek yogurt, tons of diced fresh fruit, and nuts for a filling, fiber-packed bowl. Not into quinoa? Try amaranth, buckwheat, or even brown rice.
Fiber content:
1 cup cooked quinoa: 5.2 grams
1 teaspoon maple syrup: 0 grams
1 teaspoon cinnamon: 1.2 grams
5.3 ounces nonfat strawberry Greek yogurt: 0.5 grams
4 medium strawberries, sliced: 1 gram
1/2 medium apple, diced: 2.1 grams
2 tablespoons walnuts: 1.1 gram
Total fiber: 11 grams
Go Old School
A good ol' bowl of oatmeal is always a great choice, but you can up the fiber content by adding applesauce, using dried blueberries instead of raisins, and stirring in flaxseeds and chopped almonds for a warm, satisfying meal.
Fiber content:
1/2 cup rolled oats: 4 grams
1/2 cup unsweetened applesauce: 1.3 grams
1 cup blueberries: 3.6 grams
1/2 tablespoon flaxmeal: 1 grams
8 almonds, chopped: 1.1 grams
Total fiber: 11.2 grams
Drink Your Fiber
The beauty of the smoothie is that — aside from the high fiber found in berries, pears, and other fruits — adding in nuts and veggies or legumes can increase the fiber without affecting flavor.
Fiber content:
5.3 ounces nonfat blueberry Greek yogurt: 0.5 grams
1/2 cup blueberries: 1.8 grams
8 medium strawberries: 1.9 grams
1 medium banana: 3.1 grams
1 cup raw spinach: 0.7 grams
1/2 tablespoon peanut butter: 0.5 grams
1/4 cup cannellini beans: 2.5 grams
Total fiber: 11 grams
Get Crunchy
For a quick, high-fiber breakfast, go for nut butter on toast. Almond butter has more fiber than peanut butter, and if you top it with fresh fruit instead of sugary jam, the fiber content will be jacked up even more.
Fiber content:
2 slices whole-wheat bread: 4 grams
2 tablespoons almond butter: 4 grams
1 medium banana, sliced: 3.1 grams
Total fiber: 11.1 grams
Go Easy
This three-ingredient breakfast couldn't be easier to whip up.
Fiber content:
2 hard-boiled eggs: 0 grams
1/2 avocado: 8.5 grams
1 tablespoon fresh parsley: 0.1 gram
Total fiber: 8.6 grams
Jar It Up
Overnight oats aren't just easy, they're packed with fiber, especially this recipe for apple pie overnight oats, which includes chia seeds.
Fiber content:
1/2 cup rolled oats: 4 grams
1 tablespoon chia seeds: 4 grams
1/2 cup vanilla soy milk: 0.5 grams
1 teaspoon maple syrup: 0 grams
1/4 teaspoon cinnamon: 0.3 grams
1/4 apple: 1.1 grams
1 tablespoon chopped walnuts: 0.5 grams
Total fiber: 10.4 grams