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7 Healthy Breakfast Foods For Fat Loss And More Energy

7 best breakfast foods for fat loss and more energy


Eat the right healthy breakfast foods for fat loss and you’re going to create a boatload of momentum for yourself to continue making the right choices throughout the day along with supporting your foundation of energy and health.

Ask anyone, and the response you’ll probably receive is: Breakfast is the most important meal of the day.

I disagree. I believe every meal is important (ha, gosh that sounded cheesy).

Here’s one thing to consider though, whatever you do in the morning, it’s most likely going to be your most important choice of the day.

The problem? Almost everyone is eating the wrong foods for breakfast.


Ahh yes, sugar. The cocaine of foods. The devil’s sweetener. Our diabolical addiction.

I’m hip with the side of research that has linked sugar to obesity, heart disease, cancer, and diabetes – BUT I don’t believe we should stop there.

Even too much of a good thing can have detrimental effects.

The answer is to not cut out all sugar completely. Your brain and major organs still need it to function. And when I say sugar here, I mean it in the sense of fructose, glucose, and sucrose. I’m not talking about cookies and cake.

The answer is to eat the right sugar, at the right times.


Most people like to demonize sugar/carbs mostly for the wrong reasons and fail to look at the big picture.

If someone is living a sedentary lifestyle, filled with different forms of stress (work, personal, emotional, relationship, etc.), little to none sun/nature exposure, followed up with poor sleep, on top of a diet made up of coffee and fast food…

Of course, sugar and junk food is going to wreck you.


The refined carbohydrates and heavily processed food items are the real culprits, so in a way, avoiding the following will then reveal the healthy breakfast foods for fat loss.

Yep, that’s right: Doughnuts, pop tarts, bagels, frozen waffles, croissants, toaster strudels, cereal and so on.

Not to mention fast-food restaurants and their very sad options of “healthy” choices.

Quality –

Where do you think the nutrition in that pop tart is coming from? Oh trust me, I know the sugary, flakey, goodness is tempting. But the lack of nutrients and heavily processed table sugar is doing more harm than good.

Grains –

Modernized, heavily processed grains are sucking the life out of everyone. Yes, there are beneficial types of grains and we’ll cover those in a moment.

Grains are high in phytoestrogenic compounds which cause swelling, inflammation, and metabolic illnesses like those dark circles under your puffy, sagging eyes.

They also contain phytic acid, which, prevents the absorption of calcium, magnesium, and other nutrients.

Bad Fats –

Let’s finally top off white table sugar and refined grains with the bad fats that most commercial breakfast items contain:

Fried oils, soy, refined fats such as corn, canola, vegetable and trans fats (margarine).

These heavily processed oils are merely used because they are cheaper and last longer on the shelf. Yeah, not so great for our bodies.


healthy breakfast foods for fat loss and more energy

As I mentioned above, each part of your lifestyle is connected. And that’s a big part of my philosophy here at Train Eat Live.

If one keeps up with the poor habits long enough, that’s when serious health issues can pop up down the road.

We need to strike balance in our food choices. In other words, that’s getting in a great choice of protein, carbs, and fats!

This not only is going to give your body what it needs to function properly but it’s going to create a stable rise in blood sugar.

A rise in blood sugar is natural when eating. That then signals to the body to release insulin to direct it into your cells for fuel.

Now a big, quick spike in blood sugar is what’s going cause some issues for you. Without the right balance in food choice, you’ll be setting yourself up for a tired, foggy crash shortly after scarfing down that toaster strudel or being super hungry again in less than a few hours.

In other words, constant spikes in blood sugar combined with the wrong foods and poor lifestyle choices are going to hurt your sensitivity to insulin.

If you keep putting your body through this stress long enough that’s when your body will gain fat much easier, health will decline and of course, it can get as worse as needing insulin injections (type 2 diabetes) to lower blood sugar.


To create your best morning, one where you’re ready to get after your day first begins with knowing what we are aiming for…

My ideal mornings and healthy breakfast foods for fat loss have me:

  • Energized
  • Focused
  • Excited
  • Calm
  • Ready for action

Remember, being more proactive instead of reactive is going to create a ton of momentum for making the best choices throughout the day to further reach your fitness goals – especially with making sure you have the motivation to get in your 3 workouts per week.

Helpful Breakfast Food Guidelines

Meal Timing & Portion Sizes For Healthy Breakfast Foods For Fat Loss

It doesn’t matter when you eat your meals or how big your meals are. The amount you eat OVERALL each day is what matters most.

So no, eating carbs after 6pm will NOT make you fat. Eating too many calories will – but again, it doesn’t only stop there. So many other factors can trigger weight gain and fat retention.

That said I do believe you should develop a set routine you follow each day for consistency that works within your lifestyle.

There’s so much fuss about portion size nowadays and it’s getting out of hand. I think we all know how much is too much. And if you don’t, then start tracking your calories each day to gain more awareness of how much you’re really consuming.

Keep It Light

Your calories may vary based on your goals, activity, etc… so when I say keep it light, I mainly mean your food choice.

Your body, specifically your digestive enzymes and gastric acid are lower in the mornings, making it more difficult to handle large, dense meals.

This is the difference between eating steak and a smoothie for example.

And as a good rule of thumb, you don’t want to leave yourself feeling hungry, but you don’t want to be stuffed either.

To Fast or Not To Fast?

Intermittent fasting has picked up a lot of attention lately.

Now the thing with different fitness approaches is, they aren’t always as black and white as we’d like them to be. They are very gray and everyone is different.

Fasting isn’t going to be for everyone.

Especially if you have hormonal issues (most women don’t do well with fasting), you have trouble keeping weight on, you’ve tried to diet multiple times in the past, or you’re older in age 30+.

We’ll dive deeper into intermittent fasting in another article.

For now, my personal rule of thumb is, if I DO NOT have access to healthy breakfast foods for fat loss I’ll skip it and make sure to have a good lunch.

I’d rather skip it than eat any of the foods above.

Having food also slows down the absorption of caffeine. This is the difference between, calm and smooth energy or you getting all jacked up, shaking, jittery and anxious.


the 7 healthy breakfast foods for fat loss and more energy

Here are a few of my favorite staples for a healthy breakfast. One that supports your health, energy, focus, and fitness goals.

Example #1 – The Greek Scramble

Eggs cooked in butter
Feta Cheese

Example #2 – Bone Broth & Protein Bar

Bone Broth
Rx Bar (my favorite)
Orange or banana

Example #3 – Avocado Toast

Sourdough bread
Sea salt, pepper, cayenne topping (or your choice)
Side of fruit

Example #4 – Greek Yogurt

Whole fat organic greek yogurt

Example #5 – Smoothie

Mixed berries (blueberry, raspberry, blackberry)
Half Banana (frozen)
Collagen Powder
Half TBSP Coconut Oil
Greens Powder
Orange Juice or Water for filling
Pinch of Natural Sea Salt/Pink Himalayan

Bonus Additions

  • Vitamin C Powder
  • Ginger
  • Turmeric
  • Acai Mix
  • Maca Powder
  • Cacao Powder
Example #6 – Clean Shake

Casein Protein (I like naked nutrition)
Grass-fed Non-homogenized whole milk


The majority of your carbs for breakfast should come from fruits or vegetables. If you do have bread, make sure it’s sourdough bread or sprouted grains.


Ideally, your breakfast should include a healthy source of protein, fats, and carbs. Balance.

Cutting out the refined carbohydrates is not only going to work wonders for your health and fitness goals but also support your energy and focus when you need it most.

Remember this is about taking these tools and suggestions and using them to your lifestyle and preference.

Having healthy breakfast foods for fat loss based on these guidelines was the turning point for my health and fitness. And it’s something I know I can sustain for the long-term.

Start small for massive change – take everything one step at a time until it becomes an enjoyable habit.

Of course, comments and questions are always welcomed!

Talk soon,

– Trent



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About Trent McCloskey

I'm Trent, the creator of Train. Eat. Live. My mission is to empower people around the world to take control of their bodies and change their entire life’s course through fitness.

Interested in working with me? Click here.

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