Got the post-winter breakfast blahs? After long, cold months of chowing down on nothing but oatmeal and hardboiled eggs, you’re probably ready to switch up your morning meal for something fresher. Because when you’re trying to lose weight, nothing is worse than getting bored of your go-to eats.
Luckily, with the change in season comes new produce to pick from, so you’ll have plenty of new options to consider when you’re preparing the most important meal of the day.
Whether you’re all about omelettes, looking for a grab-and-go option, or want to make the most out of your healthy summer smoothies, we asked a few registered dietitians to dish on their favorite summer staples for weight loss.
Here, eight recipes to try if you’re looking to lose some weight before fall.
Eggs and Zoodles
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Listen up zoodle fans, zucchinis are in season from mid June through September—and that’s great news if you’re trying to lose weight. “Zucchini is very low in calories (only 30 calories per medium zucchini) but very filling due to its high fiber and water content,” says Natalie Gillett, R.D. “Combined with the protein found in eggs, this meal will keep you full until lunchtime, which will reduce the chance you’ll snack in between meals.”
Recipe: Spiralize one medium zucchini and sauté it in a pan with 1 tsp extra virgin olive oil for three minutes. Form zucchini noodles into two separate nests. Crack one egg in center of each nest. Lower heat, cover, and cook to desired doneness. Serves one.
Nutrition per serving: Calories: 240, Fat: 18 grams, Saturated Fat: 4 grams, Protein: 13 g, Carbohydrates: 7 g, Fiber: 2 g, Sodium: 141 mg
Wild Blueberry Peanut Butter Smoothie
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The secret weight-loss ingredient in this satiating summer smoothie? Wild blueberries.
“Wild blueberries are in season for a short time from late July through early September,” explains Amy Gorin, R.D., owner of Amy Gorin Nutrition in Jersey City, New Jersey. “The wild blueberries provide filling fiber, plus more than double the antioxidants of regular blueberries.”
And when paired with the other healthy ingredients in this smoothie, this shake fills you up without weighing you down with calories. “This smoothie is made with plain Greek yogurt and low-fat milk for protein that keeps your belly from rumbling, plus peanut butter for satiating healthy fat and banana for extra fiber,” Gorin explains.
Recipe: Blend 1/2 cup low-fat milk, 6 ounces low-fat plain Greek yogurt, 1/2 cup unsweetened wild blueberries, 1/2 banana, 1 Tbsp natural peanut butter and 2 tsp maple syrup in a blender. Serves one.
Nutrition per serving: Calories: 410, Fat: 14 g, Saturated fat: 5 g, Protein: 22 g, Carbohydrates: 48 g, Sugar: 33 g, Fiber: 6g, Cholesterol: 20 mg, Sodium: 170 mg
Egg Scramble with Bell Peppers and Arugula
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“Pairing a great source of protein (eggs) with healthy, low-carb veggies is a tasty way you can consume seasonal veggies and decrease weight,” says Gabriella Vetere, R.D.N.
“Bell peppers and arugula are great sources of micronutrients that help promote energy production—particularly B vitamins, and the eggs provide healthy sources of protein which aid in decreasing hunger and increasing muscle mass.” Basically, this is the breakfast you need to eat if you’re planning on beasting it at the gym later. Vetere says bell peppers are in season from July to November, and arugula from March through October (so right now!).
Recipe: Add 1 Tbsp avocado oil to a medium pan. Once the pan is slightly hot, add 1/4 cup chopped bell peppers, garlic, and onion. Let the veggies cook down until tender. Add 2 whisked eggs and start stirring over light heat. Once the eggs are almost done scrambling with the veggies, add 1 cup arugula and mix together just until combined. Immediately add to a plate and serve with salt and pepper. Serves one.
Nutrition per serving: Calories: 287, Fat: 24 g, Carbohydrates: 7 g, Protein: 14 g
Cucumber Avocado Toast
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Exciting news for avocado enthusiasts: Peak avocado season is upon us. While avocados are grown in California from February through September, avocado output peaks during the summer months—meaning they’ll be cheaper.
“Avocados are packed with monounsaturated fats and oleic fats, which may help in reducing belly fat,” Gillett says, That’s because these fats take a long time to digest, keeping you satisfied longer. And since hydrating is extra important in hot weather, topping this toast with cucumbers is a smart move.
“Cucumbers are exceptionally refreshing and an excellent way to stay hydrated in summer months,” says Gorin, “since they’re made up of over 95 percent water!”
Recipe: Mash 1/3 of an avocado and spread it on whole-wheat toast. Top with sliced cucumber, and season with lemon juice, salt, and pepper.
Nutrition per slice: Calories: 162, Fat: 8 g, Saturated Fat: 1 g, Protein: 5 g, Carbohydrates: 19 g, Fiber: 6 g, Sodium: 202 mg
Looking for easy healthy breakfast options? Check out these 11 delicious ways to eat avocado toast:
Watermelon Chia Smoothie
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What’s better than watermelon in the summertime? Blending it up with a few other powerhouse ingredients for a portable, no mess smoothie that’ll help you get slim, says Megan Casper, R.D.N. and founder of Nourished Bite.
“The high water volume and loads of fiber in this recipe help keep you full and satisfied while also being hydrating and low in calories.” Casper says that watermelons reach their prime as the temperature rises, which means August is prime time for the fruit.
Recipe: Blend 1 1/2 cups watermelon, 1/2 cup strawberries, 1/2 banana, 1 tablespoon chia. Serves one.
Nutrition per serving: Calories: 200, Protein: 5 g, Fat: 4 g, Carbohydrates: 39 g, Fiber: 9 g
Grilled Peach Halves with Yogurt and Granola
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Another summer fruit to be excited about are juicy peaches. “In much of the U.S., peach season runs from May to October, reaching their peak in July,” says Jackie Newgent, R.D.N. “The duo of protein and fiber in this deliciously fun breakfast is notably filling—keeping you satiated until lunchtime!” Plus, the crunchy clusters provide a good source of fiber, while the yogurt offers gut-friendly probiotics and high-quality protein.
Recipe: Halve one large peach and remove seed, then lightly brush with 1/2 teaspoon avocado oil. Grill or pan grill until char marks form. Top the grilled peach halves with large dollops (2/3 cup) of plain Greek yogurt, and sprinkle with 1/2 cup granola (she recommends KIND Healthy Grains Oats & Honey Clusters with Toasted Coconut). Serves one.
Nutrition per serving: Calories: 390, Fat: 10 g, Saturated Fat: 3.5 g, Cholesterol: 5 mg, Sodium: 45 mg, Carbohydrate: 56 g, Fiber: 8 g, Protein: 18 g
Chia Seed Pudding with Blackberries and Strawberries
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Blackberries and strawberries (in season from April to August) are packed with a ton of fiber—and when combined with superfoods like chia seeds, you’ve got a breakfast that will keep you fueled throughout the day. Vetere says the fiber in the berries and chia seeds help decrease appetite, so you’ll naturally eat less.
Recipe: Whisk 1 cup unsweetened vanilla almond milk, 1 cup plain yogurt, 1 tablespoon maple syrup, 1 tsp vanilla extract and 1/8 teaspoon salt in a medium bowl until just blended. Whisk in 1/4 cup chia seeds; let stand 30 minutes.
Stir to distribute the seeds if they have settled. Cover and refrigerate overnight. The next morning, serve out the chia seed pudding into four containers. Top with fresh cut strawberries and blackberries (about 1/4 cup) per serving. Sprinkle with cinnamon (optional). Serves four.
Nutrition per serving: Calories: 136, Carbohydrates: 12 g, Fiber: 7 g, Fat: 6 g, Protein: 7 g
Blueberry Lemon Overnight Oats
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If you’re not a morning person, this overnight oat recipe is going to revolutionize breakfast time for you. The combination of blueberries, oats, and Greek yogurt pack lots of fiber and protein into your first meal of the day. And that’s ideal since these nutrients have been shown to curb hunger and aid in weight loss.
Recipe: Mix 1/2 cup old fashioned oats, 1/2 cup plain Greek yogurt, 1/4 cup unsweetened almond milk and 1 tsp honey in a mason jar. Top with 1/2 cup blueberries, 1 tbsp chopped almonds, and 1/2 tsp lemon zest. Refrigerate for eight hours or overnight. Serves one.
Nutrition per serving: Calories: 350, Fat: 8 g, Saturated Fat: 1 g, Protein: 21 g, Carbohydrates: 49 g, Fiber: 7 g, Sodium: 67 mg