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Best Breakfasts For Fat Loss

By Rachael Attard, Updated Jun 17, 2021
best breakfast for fat loss

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)
best breakfast fat loss


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
omelette breakfast weight loss


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.

weight loss breakfast healthy


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
high fiber 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 :)

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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28 comments on “Best Breakfasts For Fat Loss”

    Sykqueria Hayes'Green says:

    Hello👋 which exercises for your legs help best to slim them down? I go to planet fitness which machine would you suggest for me to slend my legs down besides treadmill? Thank you so much ☺️

      Ana - Lean Legs Support says:

      Hey lovely,

      Thanks for reaching out! :)

      Since this would require an exchange of messages, I would highly recommend that you reach out to info@rachaelattard.com and we’ll gladly help and advise! :)

      It is simply easier to do it via emails than comments here – I hope you understand! :)

      Looking forward to hearing from you! xx


    Lisa says:

    What do you recommend when buying protein powder as I have never bought before and want to start making the smoothies


      Marina - Lean Legs Support says:

      Hi lovely,

      Rachael usually recommends plant based protein powders as they don’t have any dairy which can cause some unpleasant side effects.
      Of course, you can use whey powder if you prefer and aren’t lactose intolerant.

      Here are some of the best protein powders:

      Vega Clean Protein

      Livwell protein blend

      PranaOn Plant Protein

      For more helpful tips please have a read of this blog post.

      Let me know if you have any other questions! xx


    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