Diet Breakfast: What to Eat in the Morning

Breakfast is sacred! But you’re on a diet and have no idea what to eat without undoing all your hard work. Don’t panic! Here are some healthy diet breakfast recipe ideas. Enjoy!

Should you eat breakfast when you’re on a diet?

There’s no clear-cut answer to this question. Nutritionists tend to recommend breakfast, which not only helps recharge your batteries after a night of fasting, but also keeps you going through the morning without an energy slump. Skip it, and you risk feeling exhausted by mid-morning and reaching for the first snack that’s fatty or sugary.

But what if you’re simply not hungry? It’s better not to force yourself and wait until you feel it — the rumbling stomach, you know the feeling! That said, if you have no appetite in the morning, plan something wholesome to eat a little later, based on your lifestyle and schedule, so you can make it to lunch without caving.

What should you eat for breakfast when you’re on a diet?

Diet breakfast recipe 1: healthy pancakes

Here’s an indulgent yet light breakfast recipe. Pair it with an unsweetened hot drink (to rehydrate your body). To make it (2 servings), you’ll need:

• 120 g buckwheat flour
• 100 g unsweetened apple sauce
• 1 egg
• 20 cl plant-based milk of your choice
• ½ tsp baking powder

To prepare the pancakes:

• pour the flour and baking powder into a mixing bowl;
• make a well and add the apple sauce and egg;
• mix together, then gradually stir in the plant-based milk until you get a smooth batter;
• cook small rounds of batter in a lightly greased non-stick pan, 2 minutes on each side;
• serve with fresh fruit pieces, berries, or a drizzle of maple syrup (just a drizzle!).

Recipe 2: fruity smoothie bowl

A second breakfast packed with vitamins, perfect for those who can’t get enough of fruit! To make this smoothie bowl recipe (1 serving), you’ll need:

• 1 large banana
• 1 mango
• 1–2 kiwis
• Nutritious toppings, such as flaked almonds, coconut powder, cacao nib pieces, Goji berries

This quick recipe takes just a few minutes:

• peel your fruit and place in a blender;
• blend well, adjusting the consistency with a little water if needed;
• pour into a bowl and top with your chosen toppings.

Recipe 3: homemade granola

If breakfast means a bowl of cereal for you, why not make your own granola? Here’s a homemade granola recipe that’s healthy and delicious — perfect for those who don’t have time to spare in the morning but still want to stay on track. A bowl of granola should always be paired with a piece of fruit on the side.

To prepare your granola in advance, you’ll need:

• 170 g mixed seeds and nuts
• 280 g of rolled oats
• 4 tbsp liquid honey or maple syrup
• 2 tbsp coconut oil

Here’s how to make it:

• preheat your oven to 150^o;
• roughly crush the seeds and nuts in a mixing bowl;
• stir in the rolled oats;
• add the coconut oil and your chosen sweetener;
• spread the mixture in an even layer on a baking tray lined with parchment paper;
• bake for 15 to 20 minutes, stirring halfway through, until everything is golden;
• remove from the oven, leave to cool, then transfer to a jar;
• enjoy a 30 g serving each day with your choice of milk (unsweetened plant-based or skimmed cow’s milk).

Recipe 4: avocado toast

Who says breakfast always has to be sweet? When you’re on a diet, it’s important to protect your muscle mass. In the morning, going savoury and protein-rich is a perfectly valid choice. Here’s a quick recipe that’s ideal for calorie tracking:

• Two generous slices of rye bread
• Half an avocado
• One egg
• One tomato
• A splash of milk
• Salt and pepper
• 1 tsp neutral oil

Here’s how to make it:

• in a bowl, beat the egg with a splash of milk until well combined;
• pour the mixture into a lightly greased, hot non-stick pan and cook until you have soft scrambled eggs;
• in a second bowl, mash the avocado into a rough purée, season with salt and pepper;
• toast the two slices of rye bread;
• once toasted, rub them with the tomato cut in half;
• spread the avocado mash on the toast, then top with the scrambled egg;
• enjoy with an unsweetened hot drink and a piece of seasonal fruit on the side.

Recipe 5: chocolate chia pudding

The last of our diet breakfast recipes needs a little advance preparation, but it’s truly delicious! Wholesome, healthy and indulgent all at once — you’re going to love it. To make it (2–3 servings):

• 350 ml unsweetened plant-based milk
• 20 g unsweetened cocoa powder
• 60 g chia seeds
• A pinch of cinnamon
• 1 tbsp liquid honey
• ½ banana
• 1 kiwi

The method is wonderfully simple:

• combine the chia seeds, milk, cocoa powder and pinch of cinnamon in a container;
• leave the chia seeds to swell until you get a pudding-like consistency;
• cut the kiwi and banana into small pieces;
• sweeten the pudding with honey, add the fruit pieces and stir;
• enjoy!

Frequently asked questions

What are some balanced breakfast ideas to prepare?

These five recipes suit different preferences: buckwheat pancakes with apple sauce, a fruit smoothie bowl, homemade granola with rolled oats and seeds, rye toast with avocado and egg, and cocoa chia pudding. The idea is to vary between sweet and savoury options using simple ingredients.

Should you skip breakfast when you’re on a diet?

There’s no clear-cut answer, but nutritionists tend to recommend it: skipping it may make you more likely to reach for a fatty or sugary snack mid-morning. If you’re not hungry, don’t force yourself; wait until you feel hungry and plan something wholesome to eat later.

Which diet breakfast recipes can be prepared in advance?

Two recipes are particularly well suited to preparing in advance: homemade granola, which can be transferred to a jar once cooled, and chia pudding, which needs time for the seeds to swell before serving. Handy when your morning is busy.

Related articles

• Low-calorie breakfasts: 7 simple ideas to try
• Bowl cake: discover our recipes!

Useful categories: Slimming Nutrition, Weight Management.

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