3 Breakfast Recipes for Fat Loss

September 12, 2017

A good day of fat loss begins with a healthy breakfast

I’m sure when you were growing up you were told by your parents that breakfast is the most important meal of the day.

Now, as adults many of us rebel against these words of wisdom by either throwing down a poor excuse of a breakfast each day or in some cases, no breakfast at all.


Some people can live healthy lives while skipping breakfast as part of a planned fasting routine but for this article we are going to focus on how you can not only improve your health but also speed up your results in an area we know you care about a lot:


"Fat loss"

So what is a healthy breakfast?


There are many definitions and it really depends who you ask.


However, for the purposes of this post we are going to define it like this:


A healthy breakfast is one that helps to give your body what it needs to keep you healthy, keeps you feeling satisfied and energised for many hours and encourages healthy fat loss.


This means the breakfast must provide you with a wide range of vitamins and minerals.


It must provide you with some protein, fats and carbohydrates all in one meal.


And, it must have a good effect on blood sugar levels and not leave you feeling tired and full of cravings a few hours after consuming it (bowl of cornflakes anyone?).


>> The best supplements to take with breakfast to prevent cravings 

The 3 Recipes


Here are the 3 healthy breakfast recipes for you listed in order of how long each one takes to prepare:

  1. Slower: Scrambled eggs and veggies

This one will take some time to prepare but my god is it worth it.


You will need the following:

  • 2 eggs
  • A cup of chopped veggies of your choosing (We recommend broccoli, spring onions and red capsicum)
  • A fry pan and some oil (We recommend olive oil, coconut oil or butter, we do not recommend canola oil, vegetable oil or margarine and advise you to throw them away)


  • Heat the oil in the pan
  • Crack your eggs into a bowl and give them a stir with a whisk or even just a fork
  • Add the veggies to the bowl and stir for another few seconds
  • Pour the whole thing into the fry pan and keep poking, prodding and stirring with a spatula until it’s no longer runny
  • Put onto a plate and enjoy



You will get a nice serving of fat and protein from the eggs and this combined will have a positive effect on your energy levels and feelings of fullness.


You will also get some beneficial vitamins and minerals from the veggies.

This meal is very low in carbohydrates and we encourage you to try a low carb breakfast and see how you feel, however, if you really crave some carbs in the morning we recommend you boil some sweet potato the night before and then throw some chunks in with the eggs.


  1. Faster: Upgraded Porridge

You’ve probably tried porridge, but I bet you’ve never tried Upgraded Porridge.

Quick to prepare, almost no clean up involved and it will provide you with much more than your typical bowl of porridge.


You will need the following:

  • ½ Cup of uncooked rolled oats
  • Boiling water
  • 1 Tablespoon of 100% natural nut butter (Peanut butter is tasty and very affordable, Almond butter is also excellent but it will set you back quite a lot more $)
  • A tablespoon of Maple Syrup
  • One serving of your favourite protein powder (Aim for a minimum of 20g of protein but 30g is ideal)


  • Put your uncooked oats into a bowl
  • Pour boiling water over the oats until the water level rises just above the oats
  • Let it sit still for a full 5 minutes
  • Put your protein powder on top and then stir thoroughly with a fork, not a spoon, using a fork will help it mix much better than a spoon which may lead to clumping
  • Add the nut butter and maple syrup
  • Enjoy



The oats provide you with a nice, slow burning form of carbohydrates, the nut butter provides you with fats and the protein powder gives you, you guessed it: protein.


By combining all 3 together, you are much more likely to feel satisfied than just by simply eating the oats (carbs) by themselves.


  1. Fastest: Breakfast smoothie on the go

You will need the following:

  • A blender
  • 250ml of your preferred choice of milk (We recommend almond milk or coconut milk, regular dairy milk is also ok if you’re not allergic to it)
  • A serving of your favourite protein powder
  • A small handful of nuts (we recommend almonds, macadamias or hazelnuts, you can also combine all 3)
  • A cup of baby spinach
  • Half a cup of frozen berries (we recommend mixed berries to reduce the chances of you becoming irritated or allergic from consuming the same berries every single day)


  • Pour in the milk first (This tends to help reduce the chances of your shake becoming lumpy)
  • Add your protein powder
  • Throw in all the other ingredients
  • Blend until smooth
  • Pour and enjoy



The milk and protein powder will provide you with protein to help keep you feeling full.


The nuts provide healthy fats as well as valuable minerals for your health.


The baby spinach is jam packed with vitamins and minerals and contains almost no calories.


The berries are packed with vitamins and antioxidants and will give you some carbohydrates for energy.


And that’s it.


Feel free to tweak the above recipes slightly if it means you’re more likely to enjoy them and stick with them.


Remember the aim of the game is to try to consume a healthy, well rounded breakfast and see how you feel.


Once you start doing this consistently and begin seeing and feeling the results we know you’ll be hooked.


Until next time,


All the best to your health and weight loss efforts,




The Oz Weightloss Team

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