hello my beautiful people! today, i’ll be sharing 7 DAYS OF HEALTHY WEIGHT LOSS BREAKFAST RECIPES! as a lot of you know, during the past 7 months, i have lost over 25lbs and these recipes have been my absolute go to’s during this time!
contents of this video
00:00 – intro
1:06 – english muffin
3:55 – banana baked oats
8:35 – acai bowl
10:40 – honorable mention!!!
11:42 – blueberry baked oats
14:27 – french toast
16:43 – feta egg
19:18 – waffles yum
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[Music] hello and welcome to my kitchen for today’s video I’m making seven low calorie breakfast recipes that have kind of aided me during my weight loss Journey this is what I looked like 6 months ago and this is what I look like now I’ve lost nearly 30 lbs and all of these breakfasts were my go-to during the time so of course I want to share them with you guys anyone that’s on their weight loss journey is in a calorie deficit these breakfasts are for you and they are amazing I always feel like breakfast is the most important part of your day because if you have a good breakfast you’ll have a good day you’ll have a good life so yeah we’re making a full week’s worth of breakfast there’s not much to say other than the fact that these are all low calorie high protein this protein is so important when you’re on your weight loss Journey when you’re losing weight you’re at you know the stake of also losing muscle mass along the way and muscle mass is really important for your body overall so if you are looking to lose weight make sure you’re eating a lot of protein and these are all affordable we want to be eating good at an affordable rate um but yeah that’s that I want to eat let’s make some food Formula One we are making the classic English muffin here are the ones that I use they are the Trader Joe’s classic English muffin 130 calories 1 G of fat total carbs is 24 G total sugars is two protein 5 G if you are on your weight loss journey I feel like a lot of people shy away from carbs and they think carbs make them fat carbs do not make you fat if if you are on a low carb diet sure go for it but I am not all of my recipes have carbs because being on such a low calorie regime I don’t know if that’s word carbs equal energy and energy is what I need or I will die so yeah anyways English muffin next up you will need some form of spread these I am a Laughing Cow connoisseur I love these what is great is a whole slice of this is only 25 calories with two gr of protein so we’re already sitting at 7 g of protein just in like the base layer so I haven’t had this one all that often aged with white cheddar so we’re going to do this and then the final ingredients are cherry tomatoes and some turkey bacon and then I’m also going to use some of that fresh basil to top it off let’s just ignore how poorly I cut this the amount of carry Tomatoes you use kind of does come down a personal preference I mean they are so low calories so it really doesn’t matter you can go crazy with these if you like them and if you don’t like cherry tomatoes well then don’t add them other good vegetable options to add to your English muffin is cucumbers I really like that roasted peppers would be really good regarding the spreads if you’re not a fan of the Laughing couches another good recommendation is avocado 10 out of [Music] 10 Also regarding our turkey bacon I’m just going to throw two slices into the air fryer fryer for 5 minutes if you don’t have an air fryer you can probably cook this in the microwave or on a stove but I would definitely recommend searching up how to cook it but personally I like the way my air fryer Cooks my turkey bacon and it’s just super efficient so let’s get that going okay while my turkey bacon was cooking I decided that I did want some berries on the side as well berries of any form are insanely good for you because they are packed with fiber packed with vitamins that are all super important for the body I’m just going to cut up two strawberries and a handful of blueberries blueberries are insanely low calories if you’re ever hungry and you need something to snack on I promise you blueberries are your answer and here is the final product before I eat let’s quickly talk macros this meal has 19 g of protein 43 G of carb and then for fat it also has 7 1/2 G meal 1 is complete we are now on to meal [Music] two for meal number two we are making baked banana bread personally this is my favorite meal I eat this all the time delicious 10 out of 10 could not recommend it enough and when you try it you will understand where I’m coming from let’s quickly talk ingredients you are going to need 1 banana 40 G of oat flour AKA Blended oats 1 teaspoon of baking powder 4 oz of a milk of your choice I’m going to be using my pride and possession AKA almond milk I said Pride I meant prize and possession almond milk chocolate chips these are technically optional but I think they are superb and for the amount of chocolate chips we are using it is only 20 calories so it really doesn’t make that much of a difference I am just using the Great Value mini sweet chocolate chips this is another optional thing but if you would like to add more protein to this meal feel free to throw in some protein powder I’ve made the meal with and without protein powder it is good no matter what I’m just using the vegan Birdman organic plant-based protein and then this is up to you but it does require 1 tablespoon of maple syrup but instead of maple syrup because I’m pretty sure 1 tspoon is like 50 calories I just use this sugarfree syrup uh from Walmart it is like 8 calories recipe also requires cinnamon and vanilla let’s get started first things first we need to set our oven to 350 then we need to get 40 G of Oats Blended [Music] up get this mushed up let’s throw it in this is what it currently looks like so far a teaspoon of baking powder some vanilla we’re going to add some cinnamon I don’t really measure out my cinnamon I kind of just like do however much I like I like a lot of cinnamon so and then we need a tablespoon of maple syrup and then let’s quickly add in our protein powder I always like to make things like protein powder optional because I know a lot of people don’t like adding powders and they like getting their protein from Whole Foods which I do 100% recommend but I really don’t think it’s that big of a deal if you do occasionally consume protein powder and I mean even if you’re someone that consumes protein powder every single day you’re also not doing anything wrong you’re still getting your protein in and for some people they may just not have the money or the time to make protein fill Foods so they op for protein powder and that is completely okay so I’m just adding 15 g of protein powder initially I was going to add 20 but I’m actually out of protein powder just another update this is what it looks like this part is going to take a while but I need to get all of the protein powder Blended in with everything else and then usually I like to give it a little try just to see if there’s anything else I would like to add so I’m going to do some more cinnamon and then maybe just a little bit more vanilla that is is perfect I don’t have anything else other than this so we’re literally throwing it in here y’all you cannot tell me you would not devour this this looks so good guys look how freaking good that looks I am so excited to eat this I love this meal so so much so let’s quickly talk macros as protein powder differentiates for everyone and it is optional I’m going to be sharing the calories the carbs the fats the protein everything without protein powder so for this beautiful baked banana bread bread we are looking at 300 calories 300 calories for protein we are looking at 7 G obviously isn’t that high which is why I personally like to add it in some protein powder but even though it’s not high I feel like the amount of calories in this could easily be suitable as someone’s snack I think this definitely is great if you wanted to add protein powder if you hit your protein goal and you’re just looking for a quick treat or you just want to eat you’re going to enjoy it no matter what for carbs we looking at 64 I know a lot but if you look at the bigger picture banana is full of potassium oats they’re probably good for you I don’t know if you actually want something that you are going to thoroughly enjoy and like I said earlier carbs is your energy source so it’s definitely going to give you energy throughout the day this is the way to go then for fats we’re only looking at 5.8 and this meal has 7 and 1/2 G of fiber which is good for your gut health most Americans don’t consume enough fiber every single day but by eating this meal you’ll be on your way there anyways go make yourself some baked banana oats for breakfast number three we’re doing as BS me number three so I’m going to keep it a buck I’m going to keep it real with you guys this one is by far the most expensive breakfast on the list because you have to pay for the frozen fruit the aai packet things the granola everything adds up but hear me out if you went to your local smoothie place your local assai wherever you go and get your bowl you’re easily spending literally anywhere between 12 to $20 and I feel like if you want a moderate size you’re easily spending 15 so in saying that everything you buy is going to be a little costly but but you’re going to get so many uses out of your ingredients that I feel like it’s worth it for the base it is kind of up to you what you want to do for fruit but make sure it is frozen so you can do Banas you to do strawberries personally I’m doing the berry medley this one is my favorite and then these are the little asai packs that I use for my bowls I get it from Walmart it is $5 for four of them so a little pricey but like not really and then also you just want to mix that up with some milk so this is kind of up to you personally I like to use almond milk if you use regular milk you will be getting more protein but you also have to consider that it is higher in calories so kind of up to you what you want to do and then you just need some topping let’s get this quickly made up for the ultimate low calorie siil we’re just going to put this in here so we can have like a little frosting them we’re going to do one serving with very medley now when it comes to toppings this is completely up to you as it will change the calories the carbs vitamins that you’re getting in your asai bowl personally when I like to make these I like to add banana strawberry blueberry and sometimes a little bit of granola okay everything is lowkey sinking because I did so much milk but I promise you these are delicious and also if you wanted to you could add things like peanut butter almond butter any kind of nut butter on top delicious also coconut chef’s kiss I love coconut but this is breakfast number three and then for a little honorable mention kind of like the as Bowl but different this isn’t one of the breakfasts that I’m showing but this is something I really enjoy I used to eat this a lot for breakfast lately I’ve just been eating it as a snack it is a little yogurt parfait so in here I just have an wos yogurt um this flavor is Peach and then I have some blueberry granola and strawberry so this entire Bowl um which is actually kind of small but this bowl has 1772 g of protein we have 90 calories and 15 g of protein from the o co um the blueberries are super low calorie full of fiber which is very filling this serving is about 40 to 50 calories with 2 and 1/2 g of protein oh my God I just dropped a blueberry on my shoe and then I cut up one strawberry so very delicious we’re only looking at about 150 calor here you could make this bigger if you wanted it for breakfast you can have it as a snack I think it’s insanely yummy a great protein Source great fiber source so many nutrients and yeah definitely I would recommend this breakfast number four we are making overnight oats I’m so sorry for this atrocious lighting it is currently 12:29 in the morning and we are making some overnight oats basically if you don’t know what overnight oats are they’re oats that you prepare and then you leave them in the fridge overnight and you wake up and they’re extremely yummy these one are blueberry overnight oats I always liked blueberries but once I started my weight loss journey I feel like I just love blueberries so much I eat them like every single day so this is by far my favorite overnight oats recipe let’s talk ingredients of course some blueberries these can be fresh or frozen it doesn’t matter we going to need half a cup of oats and then a full cup of unsweetened almond milk and then also if you want your oats to be more fibrous feel free to add flax or chia seeds I have neither but just feel free to add a tablespoon or a tablespoon of both however you want want to do it those are great for fiber and they’re very yummy and then also we will need cinnamon vanilla extract and some CIA the ceva is actually optional all those things are optional like the cinnamon the vanilla and the stevia but personally I’m going to be adding all of them grab yourself a pot a sauce span whatever this is called and you want to fill it up about a/4 of cup with water we going to be putting this on heat and basically like melting our blueberries you’ll see and we’re going to be putting this on medium heat and adding our blueberries in here and and we’re basically going to be cooking them until they have popped and released all of their juices and for reference I usually do 50 g of blueberries which if anyone’s interested in that it equs to about 28 [Music] calories and while our blueberries are sing away let’s get the rest of the overnight oats [Music] prepared and I’m just going to do two teaspoon of my sweetener um so obviously I had my thing a little too high um but I’m just going to go ahead and add these blueberries in there of course it’s not a sauce but it’ll still be yummy and I swear I forget every single time um I make this but it’s okay and best believe I’ll be eating these tomorrow [Music] morning the next day I love overnight oats now that it’s morning time let’s quickly go over the macros we are looking at 28 calories and then for protein we are looking at 6.3 so there definitely is a little bit but just by adding some GRE yogurt protein powder this can so easily end up being 30 to 40 g of protein and then it has 40 G of carbs 5 G of fiber and 6 G of fat really yummy really low cow and insanely easy to mix and match moving on to breakfast number five we are making low calorie French Toast French toast is so Elite and I just love how easily low calorie this is to the point that you could literally eat it every single day if you wanted to let’s talk ingredients for starters you’re going to need some form of low calorie bread personally I use this 40 Calorie bread from Aldi next we’re going to need some almond milk for every slice of bread that you have you’re going to want 20 ml of almond milk personally I’m having four slices meaning I’m going to want 80 mL of almond milk and then also we’re going to need egg whites which is also the same ratio for every bread you’re going to want 20 gr of EG whites so I’m going to be using 80 and then we are also going to need cinnamon and I might add a little bit of vanilla just for a little extra taste and then let’s talk toppings this is completely up to you personally I like adding blueberries you can add any fruit any syrups any nut Butters whatever you’re interested in okay let’s get [Music] cooking here is what we are working with [Music] it is officially time for toppings AKA my favorite part a nice little handful of blueberries powdered sugar for some Aesthetics and there we have it and the macros I’m about to share it says full serving just minus powdered sugar I added the smallest amount it’s probably going to come out to like not even 20 calories so I’m just not going to add it in this case but for these four slices of French toast we are looking at 245 calories which is insane for protein there is 11.6 G so definitely a little higher but obviously it’s nothing special to increase your protein in here you could potentially add protein powder into the mixture that you’re dipping in or you could even top it off with some Greek yogurt for carbs there is 51 G obviously we eating four slices of Reds which is full of carbs and then also of course our carbs and blueberries for a fiber we are looking at 12.6 and for fat we are not even looking at 2 G which is perfect okay anyways enough yaen I’m going to go eat and I know you all should go and make yourself some little calor fren toes as well you deserve it this looks so insanely good it is time for breakfast number six we’re making a feta egg look at that so for anyone who is wondering AO where are the eggs I just want eggs I don’t want all this fancy [ __ ] I just want to cook up some eggs I hate to break the y’all but I don’t eat eggs like a personal issue I like break out in hives can’t breathe when I cook eggs by themselves like I can bake them into things I’m fine my neck gets a little red but it’s like not the end of the world when I eat eggs by themselves I have this full like reaction but I’m bringing you guys an egg recipe just because I feel like you know you might wake up one day and you want eggs but you’re like what do I do what do I make I got you with an egg recipe obviously I’m not going to eat this but if I did eat eggs this is what I would make for this recipe we’re doing the viral egg feta crumble SW if you don’t know what I’m talking about let me just get the ingredients and then I will show you guys how to make it we are going to need one egg 20 G of crumbled feta one tortilla an avocado you’re just going to be using 25 G from this and then some chili oil as well as some lemon juice and let’s get cooking okay so this recipe is insanely easy we’re just going to get our pan put it on the stove heat it up and for your base you can use olive oil or you can just use a little cooking spray I’m going to use this zero calories and then let’s measure out our feta 20 G of feta we are just going to throw that in and we kind of want to aim to get the outside of the pan this is what we’re currently working with and then we’re going to go ahead and put the egg right in the middle we are just going to cover it with a lid in the meantime let’s get our tortilla ready Heat this up on the stove and then we can measure out the avocado lemon juice add the egg which I slightly overcooked but hopefully if y’all regularly cook eggs you won’t make the same mistake and then I didn’t mention this earlier but I am going to go ahead and add some red chili flakes and half a tbspoon of chili oil and there we have it hi this is me from the future and I just realized I didn’t go over the macros for this past recipe so let’s quickly talk about them for calories we were sitting at 281 with 11 g of protein and 12 G of carbs and then it also has 21 G of fat so it definitely is a lot higher in fat you have to consider that avocado is high in fat and so is eggs so you most definitely are getting a mix of healthy fats with healthy carbs protein everything that you’re looking for anyways those are the macros let’s move on to meal number seven meal 7even we are making low calorie waffles so this one is going to be your easiest one because we are just using a mix I wanted to include one that wasn’t necessarily from scratch just because not everyone has the time to be making recipes from scratch and and I know for me when I see someone using a mix I take a mental that like oh okay that one must be good because I’ll go to the store I’ll see for example like the Kodiak oatmeal I looked at it and I’m like $7 that is ridiculous over the next few months I saw people trying it and I’m like okay if everyone’s trying it everyone’s saying it’s good is most likely worth the money today I’m using the Aldi mville brand protein and pancake and waffle mix so I personally prefer this one a lot more than the co I’ve heard a lot of people say the same thing and today we’re making a waffle ingredients all you’re going to need is this mix water and then also you’re going to need a waffle maker but if you don’t have a waffle maker feel free to just make pancakes and I like that on the side they do add some stuff so if you just want the regular 14 g of protein feel free to just mix it with water but if you are looking for 16 G protein you can mix it with milk and if you’re looking for 19 G protein you can mix it with milk and an egg in this bowl we’re going to go ahead and add 61 G of the mix alongside 1/3 of a cup of water we have our waffle machine spray and then let’s pour in the mix 3 minutes later and our waffle is done definitely a little botch but I know this is going to be so yummy let’s put on some [Music] toppings so that was the last recipe for my 7even healthy low calorie weight weight loss friendly breakfast ideas I really hope you guys enjoyed this video feel free to comment down below if you guys are looking for lunch dinner dessert snack ideas I got you guys I’d be more than happy to create videos related to the meals in those categories anyways I appreciate you guys watching please like comment and subscribe if you enjoyed the video and I’ll see you guys next time bye [Music]