Best Breakfast for Weight Loss Over 40 [+ Over 40 Ideas]
If you’re a woman over 40, you know that it’s not always easy to keep the weight off. One of the best ways to maintain a healthy weight is by starting your day with a nutritious meal.
But what should you eat for breakfast if you want to lose weight?
The best breakfast for weight loss over 40 includes enough protein, healthy fats, and healthy carbohydrates. This winning combination helps you keep satisfied for longer, making it easier to control your weight.
Also, a breakfast with enough protein and healthy fats can help reduce morning anxiety, which is very common in women over 40. Controlling anxiety is essential for weight loss, since it can lead to emotional eating.
Finally, a well-balanced breakfast avoids those blood sugar ups and downs you get with a meal that’s high in sugar and low in nutrients, such as prepared cereal or pastries.
So what are the best foods to eat for breakfast if you’re a woman over 40 and want to lose weight?
The Basics: Foods to Include
The key is always to include these four food groups:
- Healthy carbohydrates
- Healthy fats
- Fruits or veggies (or both)
You will have an even better breakfast if you choose anti-inflammatory foods.
Best Breakfast for Weight Loss Over 40
Eggs are the perfect breakfast food, and there are endless possible combinations with them as the center of the meal.
Eggs are a classic for a reason: they’re easy to prepare. They are a perfect protein to pair with the carbs in a toast. Add some avocado or cheese for healthy fats, and you’ve got a complete meal.
For weight loss, cook your eggs with a small amount of fat, or hard-boil or poach them. Select a higher-fiber bread and keep an eye on the portion size. Here are some ideas for the best bread for weight loss.
Last, as a dietitian, I suggest adding veggies or fruits to make your meal more filling and for the added fiber and a wide range of vitamins and minerals.
Remember! Portion sizes are very important for weight loss, no matter what you’re eating.
Some great breakfast ideas for eggs with bread:
- Avocado toast
- Scrambled on a toast
- Eggs your way with whole wheat bread
- Egg sandwich
- Eggs in a hole
- Healthy egg frittata
- Egg muffins serve with a slice of healthy bread
Eggs and Veggies
Feeling like skipping the bread or want a gluten-free breakfast? Adding starchy veggies or fruit will provide a filling meal that includes healthy carbohydrates.
Some of my favorite breakfast ideas that include starchy vegetables are:
- Eggs over sweet potato toast
- Breakfast skillets with veggies
- Eggs with a small side of potatoes
- One pot egg and veggies
- Egg wraps
Eggs with Quinoa
Make a savory breakfast with eggs and quinoa! It’s delicious, and the quinoa adds extra protein.
Savory Eggs and Oatmeal
Oatmeal is a great way to start your day if you’re looking to lose weight. It’s high in fiber, which will help keep you feeling full throughout the morning, and it’s low in calories. Oats are also a complex carbohydrates, meaning they’ll give you sustained energy throughout the day.
Pair oats with eggs to get a delicious savory meal.
Eggs, Wraps, and Tortillas
An amazing combination! Easy to make and easy to eat, wraps and tortillas provide a versatile addition to your morning meal to help you decrease anxiety while you lose weight.
Use low-calorie, low-carbohydrate wraps for your burrito to support your weight loss efforts, and look for wraps that are under 140 calories.
- Egg burrito
- Breakfast tacos
- Skinny chilaquiles
- Egg, spinach, and feta wrap
- Healthy sweet potato, black bean & avocado burritos
Oatmeal is a healthy and filling breakfast food, making it a great way to start your day if you’re looking to lose weight. It’s high in fiber too, which will help keep you feeling full throughout the morning, making it easier to avoid that mid-morning snack.
Oats can also give you energy that lasts throughout the day.
Pair it with protein and healthy fats like almonds, walnuts, pecans, or chia seeds to make it more complete and satisfying.
Oatmeal Breakfast Ideas
- Overnight oats
- Oatmeal with your favorite fruit and nuts
- Oatmeal pancakes
- Oatmeal breakfast muffins
- Banana baked oatmeal
Quinoa is a great way to start your day if you’re looking to lose weight. It’s high in fiber, which will help keep you feeling full throughout the morning, which is so important when the time comes to say no to the mid-morning snack.
It’s also one of the grains with higher protein content.
- Cinnamon quinoa bowl
- Breakfast quinoa bowl
- Quinoa pancakes
- Zucchini bread, quinoa breakfast cookies
- Quinoa cakes and poached eggs
- Quinoa egg bake
Are you vegetarian or enjoy vegetarian meals? Tofu is a versatile protein that can be used in both sweet and savory dishes.
- Tofu scramble
- Tofu omelet
- Sweet potato and tofu hash
- Tempeh bacon, egg, and cheese sandwich
- Kale, sweet potato and tempeh hash
- Vegan burrito
The Bottom Line
When it comes to breakfast, there are a lot of different options to choose from. However, for women over 40, the key is to keep it healthy.
Remember that the best breakfast for weight loss over 40 includes protein, healthy carbohydrates, healthy fats, and fruits and vegetables.
Keep your portion a moderate size.
Try different options to see what will work well with your lifestyle and your food preferences.
Dr. Su-Nui Escobar is a Registered Dietitian/Nutritionist in Miami, FL. She is passionate about helping women over 40 live their best lives through healthy eating and a healthy lifestyle. Su-Nui is a doctor in clinical nutrition, able to translate complicated evidence-based science into practical advice. Su-Nui is the former spokesperson of the Academy of Nutrition and Dietetics.