Fat-Burning Breakfasts To Start Your Day With

Wondering how you can boost your weight loss? We've rounded up the best fat-burning breakfasts that will also keep you full until lunch...

Eating the following fat-burning breakfasts can help speed up your metabolism and help you stay full for longer so you avoid snacking mid-morning. It’s important to combine your healthy eating with regular exercise, and most of these foods are also a great way to boost your workout and aid fat-loss.

Nutritional therapist and chef Christine Bailey says, ‘studies suggest people who start their day with eggs not only eat fewer calories throughout the day, but also lose significantly more body fat.

Nutritionist Rick Hay says ‘high protein breakfasts are best to kick start the metabolism – protein smoothies with nuts and seeds and baked beans are simple and fast but do the trick. If you’re in a rush a handful of almonds and an apple works a treat and will keep you feeling fuller for longer due to the protein and pectin combination.

‘They’re rich in mono-unsaturated fats that can be used as a fuel especially if you’re working out first thing in the morning. They’re also low in carbs and a good source of protein, filling you up and energising the body,’ says Christine.


Nutrition and weight loss expert Jane Michell says, ‘slow release porridge is actually a fantastic energy food to have first thing in the morning to kick-start your metabolism. I love to add berries like pomegranate seeds, blueberries, goji berries and low fat yoghurt.’ See some of Jane’s porridge recipe suggestions here.
Green tea
‘Switch coffee to green tea as it can help improve metabolism, speeding up fat burning. The most potent way to get the benefits is using matcha green tea powder – try adding it to a protein shake, stir into Greek yogurt or blend into a chia pudding,’ says Christine.

‘Grapefruit or lemon in warm water is good before breakfast to help cleanse and kick start the lymphatic system,’ says Rick.

Christine adds, ‘grapefruits are rich in water and soluble fibre – they can fill you up and curb hunger pangs. They can also help reduce insulin levels helping to prevent fat from being stored in the body.’

So with those ingredients in mind, read on to get some great fat-burning breakfast recipes…

No Added Refined Sugar Granola Recipe

A crunchy, creamy dessert with no added refined sugar, this Granola recipe is easy-peasy to make, can be kept for late night snacks and is perfect for those moments when you just want to treat yourself.

200g Raw Whole Rolled Oats
50g Chopped Raw Nuts
50g Seeds such as Pumpkin, Linseed, Sesame, Sunflower, Pumpkin
75g Dried Prunes
2 Tbsp. Honey
30g Coconut Oil
Pinch of Salt

How To Make
Preheat the oven to 170c

The coconut oil might be liquid or solid depending on the temperature of the room.

If it’s solid, warm it up in a pan on a low temperature, or microwave for a few seconds to melt it. Then use your hands to combine all the ingredients in a large mixing bowl.

The mixture will be a bit sticky. Be sure to mix the oil well through the other ingredients, so there aren’t any chunks of oil in the mixture.

Spread the mixture in a thin layer on a baking tray lined with greaseproof paper and bake for 10- 15 minutes, until very lightly toasted.

You can make this recipe completely raw by placing in a dehydrator or a low oven for 5-6 hours at 45c. (The raw version of this recipes doesn’t last as long as if it were baked.)

Add any other types of dried fruit, nuts or seeds that you like, then top with your favourite Yeo Bio Live Yogurt for a delicious snack or breakfast.

Remember to cool before serving or storing. This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks.

Recipe courtesy of Yeo Valley

Matcha Latte

1g (approx 1/2 teaspoon) matcha
200ml milk
honey or sugar to taste

How to make
In a cup or mug use 60ml warmed milk to whisk the matcha into a paste
Add sweetener and the rest of the warmed mik and whisk well

Recipe by Teapigs

Matcha Smoothie

2g (approx 1/2 teaspoon) matcha
1/2 apple
1/4 stick celery
2 sprigs mint
1/2 banana
1/2 pear

How to make
Combine all the ingredients in a blender and blend – delicious!

Created by Fifteen Restaurant, London

Overnight Grapefruit Matcha Oats

These yummy overnight oats are rich in anti-ageing antioxidants and are an excellent source of protein, which assists with our muscle repair and growth. The high fibre content helps to keep our digestive system running smoothly whilst also helping to keep us feeling fuller for longer.

Preparation time: 5 minutes | Soak overnight

Serves 1

Juice of 1/2 grapefruit
100g fat free greek yoghurt
45g oats
1 teaspoon maple syrup
1 teaspoon matcha green tea
1 (30g) scoop Bio-synergy whey better protein powder
1 teaspoon desiccated coconut
1 teaspoon sunflower seeds

How to make
Place all the ingredients into a large bowl and mix together. Once combined cover with cling film and store in the fridge until morning.

In the morning top the oats with the desiccated coconut and sunflower seeds.

Recipe by Natalie Alexander, Bio-Synergy Ambassador

Avocado And Chive Egg Cups

These avocado egg cups are a perfect breakfast. High in good fats, which will help fuel you throughout the morning, whilst also containing protein, which is essential for our muscles growth and repair. Not forgetting all the glowing skin and shiny hair benefits avocados offer.

Practical preparation… These baked avocado egg cups taste delicious either hot or cold, so they can be made the night before, and transported in an airtight container.

Preparation time: 5 minutes | Cooking time: 20 minutes | Total time: 25 minutes

Serves 1


1 ripe avocado
2 eggs
Pinch Himalayan rock salt and black pepper
1/2 teaspoon chopped chives

How to make
Preheat the oven to 200C/400F/Gas Mark 6

Slice the avocado in half, remove the pit and then scoop out enough flesh from the centre of the avocado to allow the egg to fit (you can use the scooped out flesh for a salad).

Now place the avocado halves into a small baking tin, so they can’t move. Crack an egg into each avocado half and then season with salt and pepper and a sprinkle of fresh chives.

Now place in the oven and bake for 15-20 minutes. Once the egg has fully cooked and set remove from the oven, and serve.

Recipe by Natalie Alexander, Bio-Synergy Ambassador

Poached Eggs And Portobello Mushrooms

-Serves 2

4 portobello mushrooms, stems removed, wiped
4 eggs
Salt and freshly ground black pepper

How to make

Preheat the oven to 200°C / 390°F / gas mark 6 and line a baking sheet with baking paper.

Place the mushrooms, gills side up, onto the paper. Bake for around 20
minutes, until tender. They may release water as they cook, so if necessary pat with kitchen paper before you put them on the plate.

Poach the eggs, timing them to be ready at the same time as the mushrooms.

Serve the mushrooms with the eggs inside, seasoned with salt and pepper.

Recipe by health and fitness guru Christianne Wolff

Bircher Muesli

300g rolled oats
300ml milk
100ml apple juice
1 apple
100g raisins
75g dried cranberries
50g brown sugar

How to make
Mix the rolled oats, milk, apple juice and sugar together.
Grate the apple and mix it through and leave overnight.
In the morning mix in the dried cranberries and raisins.
This is beautiful with some fresh berries, picked mint leaves and passion fruit seeds scattered over the top and perhaps a dollop of low fat vanilla yoghurt.

Recipe by Jesse Dunford Wood at Parlour Kensal

Reading now