by Sarah Bradley

But your mom really meant it when she said breakfast is the most important meal of the day, especially when it comes to losing weight, says Amanda Baker Lemein, R.D.

Why? Because its best to front-load your caloric intake by eating more food in the first half of your day. This way, you have plenty of time to burn off some of those calories before hitting the hay (your metabolism slows down while you sleep). Skipping breakfast also ups your chances of snacking later in the day to make up for those missed morning calories.

So yeah, eating breakfast is important, but what you eat for breakfast matters too.For a breakfast to be sustaining and healthy it needs to be balanced with some protein, fat, and fiber, says Lemein. (Think: a veggie omelet with cheese, and a side of fruit or toast.)

Variety will also help you stick to a morning meal schedule (I can't be the only one who's ever gone to bed thinking of a new breakfast in the morning). It's awesome to experiment, but until you get the hang of your newfound taste for breakfast, here are 18 recipes to get you started.

<h1> Smoked Salmon Breakfast Flatbread </h1>

Salmon packs in protein and heart-healthy omega-3 fatty acids in this delicious take on lox bagels. Plus, the red onions that top the flatbread are high in Vitamin C as well as B Vitamins.

<a href="https://www.skinnytaste.com/smoked-salmon-breakfast-flatbread/" id="ca034a01-7865-3d47-ab6c-7f60216be3a9"> Get the recipe </a>

Per serving: 247 cal, 8 g fat, 28.5 g carbs, 15.5 g protein, 2 g fiber

<h1> Scrambled Tofu Breakfast Burrito </h1>

These vegan burritos pack a ton of flavor and are easy to take on the go. Plus, they're high in protein and fiber (Hi, kale!) to keep you full longer.

<a href="https://minimalistbaker.com/scrambled-tofu-breakfast-burrito-30-minutes/" id="e8975d4f-8fec-3a49-acae-3f9b218c9f56"> Get the recipe </a>

Per serving: 441 cal, 19.6 g fat, 53.5 g carbs, 16.5 g protein, 8 g fiber

<h1> Spicy Breakfast Fajitas with Eggs and Guacamole </h1>

These vegetarian fajitas are loaded with flavor and healthy fat from the avocado. The red peppers that fill these fajitas are also chock-full of Vitamin C to support your immune system.

<a href="https://www.skinnytaste.com/spicy-breakfast-fajitas-with-eggs-and-guacamole/" id="7a592101-df2e-3022-ad08-8e50125442e7"> Get the recipe </a>

Per serving: 227 cal, 13 g fat, 19 g carbs, 9.5 g protein, 4.5 g fiber

Cocoa powder is a great way to get a low-cal chocolate fix, especially when you combine it with filling Greek yogurt and chia seeds.

<a href="https://fitfoodiefinds.com/chocolate-chia-overnight-oats/" id="72d5ef01-0c33-3233-a7cc-821fd84a4cdd"> Get the recipe </a>

Per serving: 272 cal, 8 g fat, 48 g carbs, 11 g protein, 9 g fiber

<h1> Banana and Chocolate Chip Baked Oatmeal Cups </h1>

These baked oatmeal cups combine mashed banana with rolled oats and a few yummy spices to warm up your morning. The chocolate chips are optional, obviously...but you know you want to leave em in.

<a href="https://www.organizeyourselfskinny.com/banana-and-chocolate-chip-baked-oatmeal-cups/" id="cc5238dc-8ffa-30dd-af42-110c40191fa1"> Get the recipe </a>

Per serving: 202 cal, 13 g fat, 25 g carbs, 4 g protein, 6 g fiber

<h1> Oatmeal Blueberry Yogurt Pancakes </h1>

Making these pancakesusing rolled oats and protein-rich Greek yogurtcouldn't be easier: throw all the ingredients in a blender, then pour. Toss in a handful of ripe blueberries and youll be leaving your blender out on your counter for another batch tomorrow morning, too.

<a href="https://www.ambitiouskitchen.com/oatmeal-blueberry-yogurt-pancakes-gluten-free-high-protein/" id="c2a9e8a7-9433-31d0-afc1-9dc47e260905"> Get the recipe </a>

Per serving: 208 cal, 3.8 g fat, 30 g carbs, 13.6 g protein, 3.3 g fiber

<h1> Breakfast Baked Sweet Potatoes </h1>

Baked sweet potatoes? For breakfast? By the time you bake up these sweet potatoes and top them with almond butter, banana slices, and chia seeds, you might never go back to eggs and toast again.

<a href="https://www.ambitiouskitchen.com/breakfast-baked-sweet-potatoes/" id="992a0f71-b54f-3931-a9a9-6a0496c775cc"> Get the recipe </a>

Per serving: 273 cal, 9.4 g fat, 44.7 g carbs, 7.7 g protein, 9.4 g fiber

Squash isn't only reserved for boring Thanksgiving side dishes. Use acorn squash for breakfast by slicing one in half, baking until tender, then stuffing it with tasty (breakfast-y) items like Greek yogurt, pecans, and cinnamon.

<a href="https://www.ambitiouskitchen.com/protein-packed-breakfast-acorn-squash/" id="61bc3bfa-c6b2-3d79-a93c-84f3f0ce371e"> Get the recipe </a>

Per serving: 255 cal, 7.5 g fat, 37 g carbs, 14 g protein, 4.3 g fiber

<h1> Spinach Goat Cheese Quiche with Sweet Potato Crust </h1>

If you dont have time to cook a veggie omelet every morning, a quiche is a great make-ahead way to fill up on protein and fiber. With a sweet potato crust and savory veggies mixed with goat cheese, you can make this quiche once and slice it up for a healthy breakfast all week. Meal prep, anyone?

<a href="https://www.ambitiouskitchen.com/spinach-goat-cheese-quiche-sweet-potato-crust/" id="051db8e8-dbf3-3120-a96c-4562f7fc5903"> Get the recipe </a>

Per serving: 143 cal, 11.3 g fat, 25 g carbs, 10.5 g protein, 2.3 g fiber

<h1> Rainbow Cottage Cheese Breakfast Bowls </h1>

Taste the rainbow with this beautiful breakfast bowl packed with protein-rich cottage cheese and fiber-loaded fresh fruit. Sprinkle on a handful of granola and chia seeds, and youve got a breakfast thats colorful and well-rounded.

<a href="https://www.ambitiouskitchen.com/protein-packed-rainbow-cottage-cheese-breakfast-bowls/" id="291d1db5-283e-3266-aa27-08ffb9067de6"> Get the recipe </a>

Per serving: 387 cal, 9 g fat, 60 g carbs, 21 g protein, 11 g fiber

<h1> 5-Ingredient Peanut Butter Energy Bites </h1>

Everyone needs a little energy boost in the a.m. Pair one or two of these energy bitesloaded with healthy fats and proteinwith a serving of plain Greek yogurt and youll have no problem being a boss all the way until lunchtime.

<a href="https://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/" id="fbf7d68f-f791-3dbe-adc4-95ab49b4ecd8"> Get the recipe </a>

Per serving: 229 cal, 16 g fat, 19 g carbs, 7 g protein, 4 g fiber

<h1> Healthy Whole Wheat Chocolate Chip Pancakes </h1>

Made with whole wheat and flaxseed, these chocolate chip pancakes will satisfy your sweet tooth and your appetite. Add a little fruit on the side and its two thumbs up for guilt-free indulging, right?

<a href="https://chefsavvy.com/healthy-whole-wheat-chocolate-chip-pancakes/" id="a137ebba-1ea2-305d-a5ed-8748dd913474"> Get the recipe </a>

Per serving: 121 cal, 3 g fat, 18 g carbs, 7 g protein, 3 g fiber

Leggo your Eggos and whip up a batch of these super-filling waffles, which swap the usual oil for protein-packed Greek yogurt. Pile on some fresh berries for a fiber-boost. Oh, and heres another tip: Dont skip the cornstarch in these, since thats what makes them crispy, not soggy.

<a href="https://chefsavvy.com/greek-yogurt-waffles/" id="0921614c-63a4-37f5-a6ac-36bdeaafb30b"> Get the recipe </a>

Per serving: 286 cal, 3 g fat, 52 g carbs, 10 g protein, 1 g fiber

If you prefer to drink your meals instead of eating them with a fork and spoon, this healthy breakfast recipe is for you. You get loads of fiber and vitamins from the spinach and berries, plus protein from Greek yogurt.

<a href="https://chefsavvy.com/berry-spinach-smoothie/" id="c0a5b29a-69e7-3375-a941-95fa7b5989e1"> Get the recipe </a>

Per serving: 141 cal, 2 g fat, 29 g carbs, 6 g protein, 6 g fiber

Isnt oatmeal is supposed to be sweet? Not always. Youll be singing the praises of savory oatmeal after one cheesy bite of this recipe, which combines heart-healthy steel cut oats with diced red peppers and a runny-yolk fried egg. Try it and thank me later.

<a href="https://healthynibblesandbits.com/savory-oatmeal-cheddar-and-fried-egg/" id="0b8d2f7a-c0a4-3137-ac44-b556e1c8fee8"> Get the recipe </a>

Per serving: 262 cal, 16 g fat, 18 g carbs, 13 g protein, 3 g fiber

Admit it: You still secretly love PB &amp; J, right? Whip up this grown-up version of the lunchbox classic for a hearty and healthy breakfast toast that will make all the cool kids in your office super jealous.

<a href="https://healthynibblesandbits.com/grown-up-pbj-toast/" id="b447d346-f18e-361e-afec-d532ec624622"> Get the recipe </a>

Per serving: 404 cal, 13 g fat, 64 g carbs, 12 g protein, 9.5 g fiber

<h1> Citrus and Honey Power Breakfast </h1>

Weekday breakfasts can be rough. You grab your coffee and a breakfast bar, rush out the door, and hope you don't hit traffic on your way to work. Either that, or you're skipping it altogether.

21 Healthy Breakfasts That Will Help You Lose Weight

But can these teeny-tiny <a href="https://www.womenshealthmag.com/weight-loss/a19940475/probiotics/" id="333c87e9-2f36-30a9-aa22-15618ae97288"> bacteria </a> -found in dietary <a href="https://www.womenshealthmag.com/food/a20965706/vegan-supplements/" id="fd0ff96f-12d9-35e6-afb5-0e84dc94d4cc"> supplements </a> and fermented foods-help you lose weight, too? They do live in your stomach, after all.

<h1> First: What the heck are probiotics anyway? </h1>

Probiotics are live microorganisms that naturally live in your body already, according to the <a href="https://nccih.nih.gov/health/probiotics/introduction.htm" id="f837cfd6-0461-3f54-a098-7b6ccd6dcea4"> National Center for Complementary and Integrative Health </a> (NCCIH).

Probiotics are substances that encourage the growth of bacteria, specifically beneficial bacteria, that help to keep intestinal health in balance, says Frances Largeman-Roth, RDN, author of Eating in Color. A healthy balance of good bacteria in the body may help regulate weight and ward off a range of health issues.

Those other health issues include digestive problems like irritable bowel syndrome (IBS), along with allergic skin diseases like atopic dermatitis, and even the common cold, per the NCCIH.

But wait-can probiotics also improve your vaginal heath?

<h1> So, can probiotics help with weight loss? </h1>

Honestly, no one knows for sure-that's because most probiotic research has focused on how to improve digestive issues or immune health.

The most promising evidence on probiotics and weight loss comes from a <a href="https://www.ncbi.nlm.nih.gov/pubmed/24299712" id="d862424c-ce8e-33cd-a77a-bc35077703e7"> 2013 </a> <a href="https://www.ncbi.nlm.nih.gov/pubmed/24299712" id="f73189c2-3be6-3abf-a802-a6aa3b99a703"> study </a> in The British Journal of Nutrition, which studied the effects of one strain of probiotics, lactobacillus rhamnosus (LGG).

Researchers followed 125 men and women throughout a 12-week weight-loss program, giving half the participants LGG and the other half a placebo. At the end of the trial, the women who took probiotics lost more weight than the women on the placebo. The probiotics group also went on to continue losing weight after the trial had ended (the placebo group only maintained).

That sounds legit, right? Well...kind of. <a href="https://www.bmc.org/about-us/directory/doctor/caroline-m-apovian-md" id="db565237-0528-3b46-a013-81eea99d8d73"> Caroline Apovian </a> , MD, director of nutrition and weight management at Boston Medical Center, says the difference in weight loss between the probiotic and placebo group in this study just barely qualifies as noteworthy.

There was no weight loss difference overall between the probiotic and placebo groups, she says, but there was a significance when you separate [out] the women in the probiotic group. Even then, she notes, the women in the probiotic group only lost about 1.8 kilograms (or just under four pounds) more than the placebo group.

Still, probiotics promote overall health, which never hurts when it comes to weight loss. Gut bacteria lines the intestines and comes in contact with the food you eat, [so] the thought is that this may impact how you absorb nutrients, says Amy Gorin, RDN, owner of <a href="https://www.amydgorin.com/" id="4e22ab60-7fe7-3774-ab80-a0641d9bc634"> Amy Gorin Nutrition </a> in the New York City area.

Its important to remember, however, that exactly how probiotics for weight loss may work is based on educated theories and speculation-it's unclear if or why there's a connection. Apovian adds that while its entirely possible that a probiotic-filled healthy gut could be more amenable to weight loss or weight maintenance, it also might be thanks to another kind of cause and effect.

It may certainly be that those people who eat healthy have healthier guts and not the other way around, she says. As far as which came first [the healthy diet or the healthy gut], its likely the healthy diet.

<h1> So...how can I add more probiotics to my diet? </h1>

While you can get probiotics through food, the easiest way to get some probiotics in your diet every day without fail is likely through a probiotic supplement.

But here's the thing: There are dozens of probiotic supplements on the market, with different supplements containing different strains. Unfortunately, according to Apovian, the few studies that have been done so far offer no real evidence about which probiotic strains might work best for weight-loss results. In the 2013 British study, LGG was chosen-but why? They just picked one! Apovian says.

If you still want to experiment with probiotics for weight loss, though, Gorin says to hit up your doctor for the go-ahead before taking any supplements-while probiotics are generally considered to be safe, they may cause some gastrointestinal upset at first, like bloating and gas. Once you get the green light, you can try any of the following:

Culturelle specifically advertises that it uses the LGG strain (previously studied for its relationship to weight loss), and Gorin also recommends Florastor for helping to promote healthy gut bacteria.

VSL#3 is another probiotic supplement that's more potent than most (it contains eight different strains of live bacteria). Its most often prescribed along with certain medications to manage chronic digestive issues like irritable bowel syndrome and ulcerative colitis.

Gorin notes that one study in <a href="https://www.ncbi.nlm.nih.gov/pubmed/26466123" id="84161879-5bd8-3bfe-ae47-b964af911edd"> Obesity </a> found daily supplementation with VSL#3 may provide some protection against weight gain when eating a high-calorie, high-fat diet. However, the sample size was limited: only 20 non-obese men were studied.

Similarly, a 2013 study published in the <a href="https://www.sciencedirect.com/science/article/pii/S1756464612001399" id="ea04e216-6e16-3590-ae54-440f03bd76f1"> Journal of Functional Foods </a> found a link between loss of body fat and the probiotic strains lactobacillus fermentum and lactobacillus amylovorus (3 percent and 4 percent, respectively), but only 28 participants were studied.

<h1> But what if I don't want to take a supplement? Can I get probiotics anywhere else? </h1>

You sure can-in fact, it might be better to get your probiotics from food sources. I would always urge people to eat food first," says Gorin-that way, you're getting other nutrients too, in addition to probiotic benefits.

Apovian agrees, saying that most probiotic foods are healthy foods and it certainly cant hurt to eat them (which is pretty much her takeaway on probiotics overall: they may not do a ton of good, but they wont really do much harm, either). Here are a few ways to get probiotics from food:

<a href="https://www.womenshealthmag.com/food/a19950055/fermented-foods/" id="b6d3eb05-3323-36ee-a2b5-8a5aa9f6505d"> Fermented </a> dairy products, like <a href="https://www.womenshealthmag.com/food/a19891629/best-probiotic-yogurts/" id="ebbfb11c-f0cd-395d-a17d-8f542c41c243"> yogurt </a> and kefir, are high in the lactobacillus probiotic.

Not all yogurt contains probiotics, so its important to read the label and visit the companys website to look for transparency about this, says Gorin. (Hint: look for the National Yogurt Association's <a href="http://aboutyogurt.com/live-culture" id="ccfd89cf-70d8-3276-a6e7-470785d3f7ae"> Live &amp; Active Cultures seal </a> . Chobani and Fage brands are typically safe bets.)

If you would rather drink your dairy than eat it with a spoon, you can try kefir, a fermented drink made from cows or goats milk and cultures of yeast and lactic acid bacteria.

Like yogurt and kefir, vegetables that are fermented-especially pickled cabbage, like sauerkraut and kimchi-are reliable ways to pump up your probiotic ratio.

One caveat about pickled cabbage: Most of the products sold in U.S. stores have been through a <a href="https://www.britannica.com/technology/pasteurization" id="c14d2ea1-5c5e-3bf3-ae77-221cda1ad717"> heating process called pasteurization </a> for safety, which can destroy both good and bad bacteria. So, if you really want to reap the fermentation benefits, look for unpasteurized products or make your own.

<h1> 3. Go all in on fermented cheeses. </h1>

So, cheese isn't likely to be first on your list when you think of probiotics, but it turns out, fermented cheeses like Gouda, cheddar, and Swiss are made with lactic acid bacteria, a probiotic, <a href="https://www.womenshealthmag.com/food/a19927568/foods-high-in-probiotics/" id="e2057a05-b308-3c14-adb0-b4e98a605e09"> says Jackie Newgent, RD. </a> Quality matters here too (more fermentation equals more probiotics), so make sure the person behind the counter points you to the finest aged Gouda there is.

<h1> 4. Use apple cider vinegar...on salads. </h1>

Many purported health benefits of ACV are pretty conflated (and are <a href="https://www.womenshealthmag.com/food/a21613391/apple-cider-vinegar-benefits/" id="f45ad1e5-8569-3621-a80c-85bf06bcd67c"> not actually scientifically proven </a> ), but ACV really does have probiotics to help your gut health. Instead of taking it via shot (or diluted in water, even), try adding it to your salad dressings for an extra kick of healthy bacteria.

The bottom line : Probiotics won't work weight-loss magic-but they can help with gut health, so it doesn't hurt to give them a try.

Taking <a href="https://www.womenshealthmag.com/health/a19902426/know-before-taking-probiotics/" id="62d2db79-0e32-3d2d-a828-879e219a7477"> probiotics </a> for your gut health is one thing. (Who's gonna say no to fewer stomach issues and more bathroom regularity? No one-that's who.)

The Best Probiotic Foods And Supplements For Weight Loss, According To Experts

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by Sarah Bradley

Articles written by the author

21 Healthy Breakfasts That Will Help You Lose Weight

The Best Probiotic Foods And Supplements For Weight Loss, According To Experts