My Top 5 Breakfast Ideas That I Eat On Repeat As A Weight Loss Naturopath

As a weight loss naturopath, I understand that women need quick, easy and tasty breakfast ideas to support them on their weight loss journey.

These are some of my personal go-to breakfast ideas that work well for my body.

I tend to lean more on savoury options, my favourite is 2 eggs on toast with a side of fruit because I find this keeps me the most satisfied. This breakfast takes me less than 15 minutes to prep, eat and clean up. I always have my breakfast with a coffee (milk + sugar).

Your job is to try a variety of options to see what works best for you.

If you’re not sure where to start, I’d love to help you create a clear plan that will:

• Keep you feeling satisfied
• Support your bodies ability to USE carbs (rather than store them as fat)
• Reduce unhelpful snacking
• Support your metabolic function
• Result in sustainable weight loss

Start Today

How To Build The Perfect Breakfast For Weight Loss According To A Weight Loss Naturopath

How you break your fast really does set the tone for the day.

Your breakfast can either set you up with a steady, stable foundation that optimises hormone health and metabolic function OR..

It can be the cause of your stubborn mid section weight gain, blood sugar rollercoaster, constant craving for something sweet, night time binge eating and even restless sleep.

To build the perfect, weight loss breakfast you need:

Protein: eggs, bacon, salmon, cottage cheese, whey protein, collagen.

Aim for 20-30g of actual protein (not total weight)

Learn more about How Much Protein To Eat For Weight Loss

Carbs: fruit, whole grains (like bread or oats), potato or sweet potato

Fibre: vegetables, fruit whole grains

Healthy fats: butter, olive oil, avocado.

You can also get healthy fats from eggs, fish, meat and dairy products

This combination is what creates stability.

Carbs without protein (butter and Vegemite on toast) or protein without carbs (boiled eggs and a coffee) will put you on a blood sugar rollercoaster.

Crashes in energy, cravings between meals, brain fog, waking up between 2-4 am, and an inability to stick with your plan, are all signs of blood sugar instability.

Resolving these problems starts with a good brekky!

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Weight Loss Breakfast Idea #1 My Current Favourite As A Weight Loss Naturopath

Eggs on Toast with Fruit & Cottage Cheese

2 eggs (boiled, scrambled, fried – your choice!)

1-2 slices of toast (depending on hunger levels)

1 heaped tablespoon (50g) of LF cottage cheese

1 kiwi (or fruit of your choice)

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Protein (eggs, cottage cheese) ~ 23g

Carbs (toast, fruit)

Fat (eggs, cottage cheese)

Fibre (bread, fruit)

You could turn your eggs into an omelette and add some veggies like mushrooms, tomato and spinach for an even more satisfying meal.

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Weight Loss Breakfast Idea #2 Something Quick & Tasty

Smoked Salmon & Cottage Cheese Bagel with Fruit

1 bagel (toasted)

50g smoked salmon

1 heaped tablespoon (50g) of LF cottage cheese

1 big handful of fruit (your choice)

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Protein (salmon, cottage cheese) ~ 25g

Carbs (bagel, fruit)

Fat (smoked salmon + cottage cheese)

Fibre (bagel, fruit)

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Weight Loss Breakfast #3 Another Tasty Time Saver

English Muffin with Ham, Cheese & Fruit

1 English Muffin (toasted)

50g ham

30g tasty cheese

Sliced tomato + 1 big handful of fruit (your choice)

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Protein (ham, cottage cheese) ~24g

Carbs (English muffin, fruit)

Fat (ham, cheese)

Fibre (English muffin, tomato, fruit)

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Weight Loss Breakfast #4 A Sweet Brekky You Can Make In Advance

Apple & Cinnamon Overnight Oats

40g oats

1 apple (peeled & diced)

100g yoghurt (Your choice! I like Jalna Vanilla or Chiobani Vanilla)

1 heaped tbsp collagen (12g) (for extra protein, gut health, skin health)

Cinnamon

This is the collagen I recommend. Create a FREE Vital.ly account to place your order.

METHOD

• Place the oats in a jar or container with a lid. Cover with water and stir in the collagen and cinnamon.
• Peel & dice the apples. Add them to the oats. (you can cook the apples or add them raw)
• Place in the fridge and allow the oats to soak overnight.
• When ready to serve add your yoghurt. (i like to give my oats a little zap before adding the yoghurt. Sometimes I need to add a little splash of water of milk if that have gone too dry)

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Protein (yoghurt, collagen) ~21g

Carbs (oats, apple)

Fat (yoghurt)

Fibre (oats, apple)

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Weight Loss Breakfast #5 A Savoury Brekky You Can Make In Advance

Sweet Potato & Feta Quiche (makes 3 serves)

6 eggs

450g sweet potato (peeled & diced)

120g feta cheese (I like Australian feta, it crumbles nicely)

100g bag baby spinach

METHOD

• Peel and dice the sweet potato, boil in water until tender. Drain the sweet potato, place in a lightly greased oven safe dish.
• Sprinkle the baby spinach over the sweet potato
• Whisk the eggs, pour over the spinach and sweet potato
• Crumble the feta and sprinkle on top.
• Bake at 180 for 15-20 minutes (or until the eggs are set)

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Protein (eggs, feta cheese) ~22g

Carbs (sweet potato, spinach)

Fat (eggs, feta cheese)

Fibre (sweet potato, spinach)

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Are You Ready To Uncover & Resolve The Root Cause Of Stubborn Weight Gain?

If you’re ready to lose the weight for the last time, I’d love to help you! My holistic approach is designed to:

Improve metabolic function -> so you can eat more (not less) and finally achieve food freedom (no guilt!)

Support gut health -> optimal gut health is required for the digestion and assimilation of nutrients. When this is impaired you can experience: chronic bloating, reflux, cravings, hunger signals that are all over the place, a depletion in the “fullness” hormones, suppressed metabolic function and hormone imbalance.

Optimise hormone function -> traditional dieting is destructive to hormone health. Our hormones control hunger, appetite, where we store our fat and how easy (or hard) it will be to lose it.

Regulate your nervous system -> unmanaged stress can make weight loss feel impossible. From sleep issues and emotional eating to high cortisol and stubborn belly fat. Stress is a pest!

Together we will work to calm your nervous system (with herbs, hypnotherapy or something else that is the right fit for you). We will eliminate stressors within our control and improve your bodies resilience to better handle the circumstances you cannot change.

Improve detoxification -> sluggish detoxification = super sluggish weight loss. Most women could use a bit of support here!

Stabilise blood sugar levels -> that mid afternoon slump, those pesky sugar cravings after a meal, that insatiable desire to munch on something even when you’re not really hungry. These can be signs of dysregulated blood sugar levels.

Creating blood sugar stability improves your resilience to stress, your hormone health, your sleep AND your weight loss results.

Found this article helpful? You can download a printable PDF of the recipes here: DOWNLOAD NOW

Here are 3 ways I can help today:

1. Work with me! Book a consultation in person (Evandale, SA) or AUS + NZ wide online via Zoom

2. Listen to the Holistic Weight Loss Podcast

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