Healthy breakfast for weight loss: recipes and tips

Every morning we face a new day full of challenges. This requires a significant amount of nutrients daily. Breakfast is therefore, in a sense, the initial boost for our bodily functions . "Half-measures" when it comes to our morning nutrition, on the other hand, mean our bodies are constantly stressed. Nutritionally, they are constantly operating at their limit and therefore store more fat reserves to better cope with such emergencies. This kind of diet is particularly bad for weight loss and your overall health!

A healthy breakfast should contain a little bit of all nutrients. Vitamins and minerals are just as important as proteins and carbohydrates . You should only consume carbohydrates from morning until afternoon anyway, because carbohydrate metabolism slows down considerably towards evening. Furthermore, carbohydrates provide the brain with plenty of energy . This is especially important after breakfast when things get mentally demanding at school, university, or work.

Aside from the fact that a nutritious breakfast is important for everyone, there are of course different nutritional goals. Therefore, a healthy breakfast doesn't look the same for everyone!

A low-calorie breakfast for weight loss should primarily avoid high-calorie carbohydrates such as sugar or starch. A few sweet fruits are fine, but highly sweetened fruit jams and refined sugar for sweetening tea and coffee are less advisable. Instead, calorie-free sweeteners like stevia are a good option.

Our Balance Shakes These are the perfect breakfast for achieving this goal. All you need is 275 ml of your favorite milk, your preferred shake mix, and one of our shakers . Despite containing only about 200 kcal, our shakes replace a complete meal and provide you with everything you need for a balanced start to the day. Plus, our SHEKO Shake tastes simply delicious!

If you want to build muscle, then protein is especially important. Strength athletes therefore often have very unusual breakfast habits. In addition to protein-rich shakes and carbohydrates (especially from oatmeal), they also like to include a few extra eggs, lean poultry sausage, or large quantities of quark, low-fat cheese, and yogurt.

A diabetic breakfast is similar in many ways to a weight-loss breakfast. Stevia is also a good sugar alternative here. Berries such as blueberries and blackberries are also rich in antioxidant pigments from the anthocyanin group. According to recent research, these play a significant role in regulating blood sugar levels. Therefore, people with diabetes should eat plenty of berries in the morning.

Dairy products are naturally completely off-limits for those withlactose intolerance , which is why good milk alternatives are essential. Soy milk, almond milk, or grain-based milk alternatives are a good option. Coconut milk and rice milk can also replace lactose-containing cow's milk.

For those with gluten intolerance, gluten-containing grain products, especially wheat, but occasionally also rye, barley, and spelt products, pose a problem. Cereals and muesli may therefore also be off-limits. Good alternatives include gluten-free oat flakes or breads made from buckwheat and pumpkin seed flour.

SHEKO shakes contain a good portion of protein as well as numerous breakfast minerals such as calcium, iron, and magnesium. Our Balance Shake already covers 60% of your daily calcium requirement (when prepared with 1.5% cow's milk). This makes a SHEKO shake an easy meal replacement when you're short on time in the morning, and its low calorie count also makes it a great choice for weight loss.¹

Furthermore, our shakes provide you with a good basis for a variety of delicious breakfast recipes!

You can easily pack vitamin-rich fruits into a delicious smoothie and enhance it with our tasty shakes. This gives it an original color and flavor and provides aromatic variety in your nutritional intake. How about a protein-rich raspberry smoothie bowl?

The classic breakfast recipe is undoubtedly porridge, or oatmeal. Our protein porridge recipe, topped with raspberries, strawberries, and hazelnuts, will sweeten the start of the day for even the biggest breakfast skeptic. Oatmeal, a whole grain product, is a wonder ingredient containing valuable fiber that keeps you feeling full for longer – especially important when dieting.

The basis for our next breakfast recipe is also oats: Overnight Oats . Simply put them in the fridge overnight, top them with granola, nuts, seeds or your other favorite toppings (e.g. apple) and enjoy – your breakfast is saved in minutes!

Ourhomemade protein bars are also perfect for your busy mornings. Prepared in advance, you can simply grab a delicious bar and have a great breakfast snack on the go!

You can also simply let our vanilla protein chia pudding soak for a few hours and then top it the next day with raspberries, blackberries or whatever else you like.

Muffins for breakfast? Every child's dream! With our next recipe, it's no problem: delicious breakfast muffins with blueberries ! Thanks to the addition of our SHEKO powder, these little protein bombs provide you with plenty of protein, vitamins, and minerals.

Let's move on to our all-time favorite breakfast recipes: pancakes, waffles, and French toast. Our protein pancakes with banana are low-carb and just as delicious as the American original.

Our fluffy and delicious waffles with strawberries are perfect for a leisurely Sunday breakfast, but without any guilt: these waffles are completely guilt-free!

Even regular coffee doesn't necessarily have to come straight from a filter. How about a coffee shake from SHEKO , for example? Along with the taste of coffee, you also get a dose of minerals in your breakfast drink.

We admit it: This is all pretty sweet. If you prefer something savory for breakfast, we have a top tip for you: vegetables ! Vegetables are packed with vitamins and fiber and can be combined in countless ways or enjoyed as a snack. For example, in the form of a green smoothie. Or combined with a delicious omelet or warm scrambled eggs from a pan. Eggs are generally always a good idea in the morning! Perhaps you could cook yourself a savory shakshuka with tomato and egg? This Middle Eastern breakfast has a long tradition.

Avocado toast is an absolute breakfast trend that no one can ignore. You should probably avoid white bread (aka " empty calories "), but avocado is fantastic! It contains healthy fats that lower cholesterol , as well as plenty of nutrients and fiber . Another great topping for your (healthy whole-grain) bread is smoked salmon. Besides protein, it also provides important omega-3 fatty acids!

You can find more inspiration on our recipes page!

A healthy breakfast can look different for everyone. Accordingly, you have a wealth of interesting foods available to create your favorite breakfast. It's simply a matter of combining them wisely to ensure you get all the necessary nutrients on your plate or in your glass.