Breakfast is the most important meal of the day! Overnight your body enters a mini fast because you haven’t eaten for around 11-12 hours. Having breakfast kick starts your metabolism, and will prevent you from bingeing out at morning tea / lunch.

Your breakfast should include a good mix of carbs, protein and fats, as well as fiber. Eating protein and fiber for breakfast will help keep you feeling full. Here are some of my favourite options that I eat on a regular basis.


This one’s my favourite, as you probably already know! It’s also great if you’re really busy and don’t have time for breakfast. You can whip it up the night before and have it on the run. This is what I recommend putting in your smoothie:

  • ½ to 1 banana
  • 1 cup berries of choice
  • 1 cup unsweetened almond milk
  • 1 scoop protein powder (gotta get that protein in!)
  • Chia seeds (optional)
  • Nut butter (optional)
  • Greens (optional)
  • Cinnamon (optional)
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The omelette combinations are endless! I usually start my omelette off my mixing 2 whole eggs plus 2 egg whites (for extra protein) and then mixing in my meat of choice and vegetables. You can also serve with a slice of bread (optional). Here are some great omelette additions:

  • Smoked salmon
  • Bacon
  • Avocado
  • Tomato
  • Spinach or leafy greens
  • Broccoli
  • Peas
  • White or sweet potato
  • Pumpkin
  • Capsicum / peppers
  • Olives
  • Feta or ricotta cheese
best breakfasts


At the start of each week, I usually make up a big batch of healthy granola. I will usually have around 1/3 cup with my yoghurt and fruit. The granola can be high in calories (depending on what you put in it), so make sure you don’t go overboard. You can make up your own granola with your own ingredients, but these are some things I usually put in mine:

  • Oats
  • Raw buckwheat
  • Puffed rice
  • Coconut flakes
  • Chia seeds
  • Almonds
  • Cinnamon
  • Maple
  • Dried fruit (optional)

Choose natural yoghurt that has no added sugar. If you look on the label, one serve should have less than 8g of sugar. And top it with some berries.

best breakfasts


Chia seeds are great because they are EXTREMELY high in fiber! And fiber keeps you feeling full. To make chia seed pudding, mix 3 tablespoons of chia seeds and 1 cup of unsweetened almond milk (or milk of choice) in a large bowl. After 2 hours, give it a stir. Leave in refrigerator overnight. In the morning give it a good mix. Top it with whatever you like! I usually top mine with some of these:

  • ½ banana
  • Berries
  • Coconut flakes
  • Nut butter
  • Cinnamon
  • Honey
best breakfasts


If all else fails and you haven’t got anything prepared, my go to breakfast is a piece of toast with avocado (and you can add eggs too!). Yum!

And I also have a 7 Day Meal Plan that will help you slim down in a healthy way. You can download it for free below :)

Or if you are interested in a more long term solution when it comes to eating healthy and losing weight, I should also mention my 3 Steps to Lean Legs Program.

It is a complete workout and nutrition plan which will help you eat healthy, lose weight and get gorgeous lean and toned body without getting too muscular :)

24 comments on “Best Breakfasts For Fat Loss”

  • Shir says:

    Hi. What can I put instead of protein powder?

    • Diana - Lean Legs Support says:

      Hi lovely,
      You can add some nuts and double the peanut butter amount. Or you can use dairy milk or yogurt instead! xx


  • Maria Geokjian says:

    Hi Rachael my name is Maria and I’ve been gaming for about 8 years and I’m so upset that I have to got the results I want . I do 5 classes of cardio and in between weights , I’m 51 and going through menapaus I think I’m one of those skinny fat people I currently weight 49kilo , I just want to tone my flab and loose some body fat and always confused about what to eat before and after work outs
    Can you advise me as what I’m doing wrong
    Thank you

    • Rachael Attard says:

      Hi Maria, your body goes through lots of changes during menopause so I would say that hormone imbalances are causing your weight gain / inability to lose fat. It could be worth seeing a doctor and/or naturopath to help with hormones first. I have written a blog post on what to eat before and after your workouts so have a read of that. Otherwise, diet is the most important thing for losing weight. Even if you exercise a lot, if you don’t eat well (i.e. the right type of foods and the right amount), you still won’t be able to lose weight. Have a look at this blog post to work out your daily calorie intake. I hope that helps! xx

  • Esmeralda Heggin says:

    Hi, i have been eating 600-900 calories a day for almost a year and now i realized that it’s too little and that is probably the reason why i’m not loosing weight. Will i gain weight if i start eating more? How can i loose weight?

    • Rachael Attard says:

      Hi lovely, yes this has probably damaged your metabolism so is preventing your body from losing weight. Unfortunately this may take a while to recover from. I wrote a blog post on how to fix a damaged metabolism so please have a read of this. It has everything you will need to know. If you still have any other questions after the reading the blog post, feel free to ask me! Good luck xx

  • Charlie Bowerman says:

    Hi Rachael,

    Do you toast your granola or is it more like a muesli?


    • Rachael Attard says:

      I toast it :) x

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