Healthy Breakfast for a Flat Belly – Eat Wiser to Lose Belly Fat!!

As far as you know, you’ve been exercising regularly but unfortunately you still have that belly pooch because you eat a little more from being tired because of working out hard.

Might not be true for all but how do you achieve a flat belly if you get really hungry??

After all the intense and sweat-busting workouts, how do you prevent yourself from eating more without starving yourself and having to deal with a round tummy?


Studies show that people who ate a lot, three times a day, and make dinner their largest meal have a higher chance of developing a higher BMI (Body Mass Index) which leads to being overweight or even worse obesity, and an increased chance of getting various diseases.

Eating a big breakfast might help prevent getting a higher BMI (and I don’t mean the Big Breakfast from McDonalds which contains a lot of calories and 1,560 mg. of Sodium!)

A doable way to make your breakfast a big meal is to eat more during breakfast and have less for dinner, and skip your snacks and lunch. When you do this you give the body a good enough time to use up stored energy sources like fat.

Eating a big breakfast gives you enough energy for the rest of the day which you can possibly spend on fasting if you wanna try to skip some meals.

Tommy's big breakfast, healthy breakfast for a flat belly

Eating 2 meals a day (eg. breakfast and dinner) might not be easy for some people but it gets easier with time and consistency, and later on you’ll get used to it and won’t feel bloated a lot! This is how I eat for years and years now and when I look back at how I used to eat, I wondered how my small stomach managed to store all the food that I was eating daily! XD

San people, healthy breakfast for a flat belly
San people starting a fire by Ian Sewell / CC BY-SA 2.5

Let’s take a look at HUMAN HISTORY…
After all, we evolved from our ancestors some 80,000 years ago who were hunter-gatherers. They survived a great deal of fasting during which they ate once a day or starved for a couple of days while going on treks in search of food and lands. Our ancestors were quite the hardy ones, and over a thousand multitude years we barely changed our biology and still exhibit the same characteristics.

In fact if we were to transport our fetus ancestor to our time of advanced computers and the internet age, he would have been fine and adjusted normally because evolution didn’t really change us much over the course of 80,000 years.

That means that our body still adapts well from the Paleo diet.

But what is their diet??

It includes lean meat, vegetables, berries, seafood, nuts and seeds (almonds, cashews, flaxseeds, pine nuts, walnuts, sesame seeds, macadamia), avocados, healthy oils (extra virgin olive oil, fish oil, palm oil, coconut oil) grass-fed meat, organ meats, fruits and eggs. Herbal teas like green tea is accepted (Opt for loose tea not tea bags which can cause cancer).

You want to avoid processed food (cereal, bread, pasta, rice), sugars, salt, dairy, grains, legumes (beans and peanuts), potatoes, starches, caffeine and alcohol.

If we try to follow this diet, it could mean longevity and a longer health span.

wild berries, healthy breakfast for a flat belly

But hold on! Hunter-gatherers only reached a maximum lifespan of 21 to 37 years old, with around 57% only making it past the age of 15. The fact is infectious diseases were pretty rampant back in the ancient times when there was no hygiene and medicine. Starvation and dehydration, and other threats were also constantly looming around the corner.

This was not conclusive though as some experts pointed out that hunter-gatherers lived a lot longer than their agricultural successors (10,000 years ago) who were less healthier and spread diseases faster because of the domestication of livestock and plants, and permanent settlement.

There’s a theory that during the Paleolithic era, infectious diseases weren’t as prevalent and impactful before we transitioned to the Agricultural Age.

The environment started to be adversely affected by livestock waste and soil tillage.

Of course there were trade offs with the Agricultural or Neolithic Revolution but that meant more efficient and faster ways of doing things including the spreading of ideas and growth in the human population.

The Harvesters, healthy breakfast for a flat bellyThe Harvesters (1565) by Pieter Bruegel the Elder / Public Domain

We still have hunter-gatherers up to this day, some of the best recently known cases living in Africa and the Arctic. They exhibit low incidence of chronic, debilitating diseases and experience a longer healthspan than modernized people (They stay healthy until old age).

How is that??

Well for 2 things, they ate what nature gave them (no additives or pesticides), and starved themselves which helped their body use up their stored energy (fat). Our bodies have evolved so slowly over the course of thousands of years that our bodies still adapt well to the food that our ancestors ate.

Of course not everybody can follow the Paleo diet and there have been counterarguments that us humans had plenty of time, 10,000 years when the Agricultural Revolution started, to change our digestive abilities as evidenced by developing lactose or gluten tolerance.

I think this still doesn’t discredit the benefits of going Paleo because our modern diet is filled with processed foods, chemicals and so many additives which contribute to many cancers and other age-related diseases.

My advice is, whether you want to follow a Paleo, vegetarian or vegan diet, calorie restriction or another diet fad, you should continue doing what diet you think is best for you and your needs, and what makes you look good, feel good and wake up happy because you know it works for you.

I think pursuing a Paleo diet works because of 6 things:
1. It uses stored fat for energy not sugar.
2. It’s harder to overeat on the Paleo diet compared to normal diets.
3. It helps with physiological diseases like Diabetes, Multiple Sclerosis or other autoimmune disorders.
4. It’s simple to understand and makes logical sense.
5. No counting of calories
6. It works for many.

Paleo diet ultimately leads to weight loss and a flat belly.

Now that we’ve talked about Paleo diet, and the possibility of incorporating it. Let’s talk about how important eating breakfast is.

When you eat breakfast, you activate thermogenesis (heat production in organisms) which stimulates and boosts metabolism.

Metabolism is said to be greater during breakfast compared to when you eat at dinner.

Some people think that skipping breakfast will make them lose weight. This is quite the opposite as people who eat breakfast generally:
1. Eat fewer calories throughout the day.
2. Eat less cholesterol and saturated fat.
3. Eat more nutritious foods.
4. Weigh less (women – 4 kg. less, men – 3 kg. less).

The key to losing weight and getting a flat, tight belly is burning more calories than we eat in a day.

Our body burns calories every second of our lives. How quickly we burn those calories is called our metabolic rate.

Even though we burn calories while we’re asleep, our metabolic rate slows down during that time and burns fewer calories per hour as a result.

sleepy cat, healthy breakfast for a flat belly

Now some of you might start thinking that sleeping less will help you burn more calories and lose weight faster. This is partly true but SLEEP is an integral part of our lives and help our bodies combat stress. Also, stress makes you eat unhealthy food so sleeping less is not a healthy and viable option.

Sleeping less than 5 hours and sleeping more than 9 hours a day will contribute to weight gain. In one study, recurrent sleep deprivation in men increased their preference for high-caloric foods and increased their overall caloric intake.

We all know that exercising and leading an active lifestyle help us burn a lot more calories but doing so without eating a healthy breakfast will make these less effective.

One of the secrets to successfully kickstart our metabolism is to eat breakfast.

In fact, nothing including exercise will get our metabolism going fast again as getting 7 to 8 hours of restful sleep and eating a healthy breakfast.

When we skip breakfast, our metabolic rate goes down so does our blood sugar levels.

Low blood sugar levels results in feeling lethargic. It also makes us extra hungry later which makes us snack more and overeat.

Eating your breakfast will make you eat less throughout the day. You’ll even lose weight faster if you eat healthy, low caloric foods as they will help boost your metabolism.

Keep it light! If you go to Europe or Japan, you won’t see as much obese people around because they walk a lot and don’t typically eat a huge, heavy meal.

Make sure to eat your breakfast on time, and if you can the same time everyday so that you train your body and get a more effective burn.

You can eat your breakfast from 30 minutes to 1 1/2 hours after waking up. A good rule of thumb is eating breakfast before 10am. In 2011, studies by the US Department of Agriculture showed that eating before 10am resulted in lower body weight. If you’re a late riser, try to wake up early. If you can’t because of your job, try eating an hour after waking up.

Common reasons for missing breakfast
1. Not enough time
2. Doing something which distracts you from eating breakfast
3. Preferring to exercise instead
4. Unable to stomach food in the morning
5. Not feeling hungry

These are not good enough excuses to miss your breakfast. The fact is you can do a LOT of things so that you don’t forsake a good breakfast.
1. Sleep earlier and wake up earlier.
You should know that breakfast is important so no matter what you’re doing or what your activities are, you should make an effort to include breakfast in your morning routine.
2. Plan ahead what you’re gonna eat.
You can prepare your breakfast food the night before if you really don’t have time in the morning.
3. Buy oatmeal or easy-to-prepare, healthy foods.
4. Set your alarm clock or phone.
It’s not only good for waking up earlier, it’s also useful for reminding you to eat breakfast when you’re a whole lot distracted at something. It’s nice to take a break from the things that we’re doing and have time to relax and enjoy our food.
5. Set aside a time to eat breakfast, and do other stuff the night before or after breakfast.
6. Exercise will make you hungry faster, as long as it doesn’t interfere with your breakfast.
7. Eat healthy foods that you enjoy or try adding fruits, raisins or goji berries to your oatmeal.
In time you’ll get used to eating healthier.
8. You can watch your favorite shows on Youtube or tv to encourage you to eat your breakfast.
9. Buy healthier snacks outside.
10. Watch videos, read recipes or tips on how you can prepare a healthy and delicious breakfast.

As you can see, there are a LOT OF WAYS that you can do about your breakfast-procrastination habits. You need nutrients early in the morning to jump-start and provide you energy throughout the day, so remember that there’s more than just the tips above.

Salzburg early morning, healthy breakfast for a flat bellySalzburg, early morning by Scott Williams / CC BY-SA 3.0

If you want breakfast ideas, you can try doing these simple yet delicious and healthy recipes:

Healthy Breakfast for a Flat Belly

1. Nut Butter, Banana and Chia Seed Toast.
Spread peanut butter on a toast, add 1/2 of a banana (sliced) and sprinkle chia.

2. Berry and Yogurt Smoothie
This is a delicious smoothie for that morning rush. Blend frozen fruit (banana and blueberries work well), Greek yogurt and your liquid of choice (milk, juice, coconut water). You can freeze it up and thaw throughout the day. Enjoy it in the afternoon or blend in the morning!

blackberry smoothie, healthy breakfast for a flat belly

3. Savory Oatmeal with an Egg
Take your oatmeal to a whole new level! Prepare it with the usual milk or water but instead of adding cinnamon or sugar, add a pinch of salt and pepper instead. Top it up with an over-easy or poached egg, and sprinkle a little cheese for an extra kick.

4. Quinoa Fruit Salad
Glorify your fruit cup by tossing in some quinoa. Mix or add more until the quinoa is evenly distributed. Add honey, lime or basil for extra flavor.

blueberry strawberry quinoa, healthy breakfast for a flat belly

5. Tomato Toast with Macadamia Ricotta
Slice a whole-grain bread across the corners so that they’re 2 triangles. Spread each slice with 1 tablespoon of homemade macadamia ricotta cheese. Sprinkle with shiso or basil, Kosher salt and freshly cracked pepper to taste. Add 1-5 slices of heirloom tomatoes (blotted with paper towel to remove excess liquid). Enjoy! 😀

6. Quinoa and Chia Porridge
This is a classic substitute to hot cereals. Cook quinoa in cow, soy or almond milk. Put your ingredients in a pot and bring to a boil. Simmer, stir and top with your favorite fruits and spices. Quinoa is high in protein and essential amino acids like lysine which is essential for tissue growth and repair.

7. Avocado Toast with Egg
This healthy dish tastes good and is very simple to make. Take 2 lightly toasted bread. Top with smashed avocado and sprinkle with salt and pepper. Put one sunny side up egg for some protein and you get a well-rounded breakfast! Cook the yolks a bit more if you’re on the go, and stack ’em up to make them into a sandwich.

avocado toast with egg, healthy breakfast for a flat belly

8. Chocolate Quinoa Breakfast Bowl
Mix chocolate pieces or chocolate liquid with your quinoa. Add fruits like berries and banana slices. Quinoa is a great source of protein so you can’t go wrong with it.

9. Warm Fruit Bowl
Craving dessert for breakfast?? Or breakfast for dessert? This gluten-free bowl will give you a tasty breakfast treat. Simply bake a berry blend in the oven, add chocolate shavings and milk.

10. Zucchini Bread Oatmeal
Turn your classic baked loaf into oatmeal. Add shredded zucchini and throw in a handful of toasted walnuts and banana slices.

11. Egg Breakfast Muffins
These guys are simple to make ahead of time and last all week! Blend or whisk eggs with spinach, bacon and cheese, and pour the mixture to muffin tins. Bake for 15 to 20 minutes in a preheated oven (350 degrees F or 175 degrees C) or until desired texture has been reached.

baked-egg-muffin-healthy-breakfast-for-a-flat-bellyBaked Egg Muffin by S. Depolo / CC BY 2.0

12. Open-Face Breakfast Sandwich
Fry the eggs. Toss arugula with olive oil and lemon juice with a dash of salt and pepper on top of your whole wheat toast. Put a layer of ricotta and sprinkle with Parmigiano-Reggiano cheese. Top it with a sunny-side up egg.

13. Peanut Butter and Banana Smoothie
Blend peanut butter, frozen bananas, soy milk, Greek yogurt, honey and a few ice cubes. You can add a scoop of chocolate or vanilla protein for an extra protein boost!

14. Pumpkin Granola Yogurt Parfait
This one’s perfect for fall. In a small glass, top with plain Greek yogurt, canned pumpkin puree, granola, a little whipped cream, and sprinkle with cinnamon. The best part is pumpkin is rich in beta-carotene which is essential for good eye health.

yogurt granola parfait, healthy breakfast for a flat belly

15. Frozen Nutty Banana Popsicles
Cut a firm banana in half and peel. Arrange half bananas in a baking sheet or a freezer-safe plate. Insert a popsicle or stick into the banana. Spread each half with 1 tablespoon almond butter on the sides not touching the plate. Now for the fun part! Stick any topping to the almond butter. It can be granola, cinnamon, chocolate pieces, etc. Freeze for 2 to 3 hours.

16. Cheesy Spinach Fried Eggs
Grease the pan and cook the spinach slightly. Crack an egg on the spinach. After cooking, remove eggs from the pan and top with cheese or salt and pepper. You can also cook these in muffin tins or pan in an oven preheated to 350 degrees F (175 degrees C) for 15 minutes.

Breakfast doesn’t have to be plain and boring, you can do a lot of things to spice it up to suit your taste buds. By prioritizing it, you’re giving yourself a better chance of getting a tight belly. Overeating doesn’t have to happen when you get the right, healthy breakfast. Hope you can eat your breakfast regularly from now on because your body will thank you for it! 🙂


girl at Bali beach, healthy breakfast for a flat belly


I’ve been getting questions as to how long it will take to get the tight abs or reduce belly fat significantly but it all depends on a lot of factors which I talked about in my How to lose belly fat and get abs! BETTER RESULTS FAST!! post like your lifestyle, stress level, hydration, exercise, diet, sleep, motivation, BODY SIZE (which is very important to consider as well), etc. If you work hard in every aspect you will surely achieve flat abs in less time!! You can actually see a great improvement in a week if you adhere to my tips.. You can achieve great abs in a month, 2 months or so but you have to be consistent and motivated! 🙂

Thoughts, suggestions, questions or whatnot?? I welcome everything so feel free to leave any comments below if you find anything worth mentioning or worth talking about.  I’d really appreciate it! Thanks! 

Please share, like and bookmark my post if you liked my content! And do subscribe!

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Also, please do check out my other posts for cool tips and info by clicking the link below or the top right widget, and do comment as well if you feel like sharing or adding something. 😀

Here are some products that you can use to prepare a healthy breakfast for a flat belly!!

14 Replies to “Healthy Breakfast for a Flat Belly – Eat Wiser to Lose Belly Fat!!

  1. Losing belly fat sure is a pain for guys and gals. The best thing you can do is just keep dieting sensibly. If you are not losing weight then there isn’t a good chance that you are losing any fat in the midsection.

    Eating wholesome nutritious foods can keep you full and feeling satisfied throughout the day. Keeping focused and not thinking about food all day.

    1. That’s true man! Healthy breakfasts can keep you satisfied all day and not crave sweets and processed foods. You can be more productive and appreciate the other things in life, not just food when you consistently eat healthy! 🙂 Losing belly fat is congruent to losing weight. That’s true because we’re bound to lose overall body fat when we’re losing fat in one area as well thru exercise, diet, etc. Do check out my other posts as well for some more cool info! Thanks for dropping by! 😀

  2. What and awesome post on how to cut back on belly fat. I didn’t really get any until after 40 but still maintained my strength. So, I started swimming and eating oatmeal and trying to cut back on certain foods. I don’t do fast food anymore. I think this is a great post with some great tips and I like the peanut butter and banana smoothie idea. In fact when I was a kid I used to eat it in my sandwiches. Lol.

    1. Oh thank you so much!! I’m still 28 myself and I wanna try doing Paleo but my bro still eats pasta so I guess I still have to eat some.. but my diet has a lot of fruits, water, some veggies and no meat in the household except when we dine outside.. just fish and seafood.. And I try to stand up and move around often even when I’m at the house to avoid low back pain and leg stiffness.. I can feel that I’m younger compared to a few years back when I get stressed out a LOT and don’t eat that healthy yet.. 🙂 I also like the peanut butter and banana smoothie combo.. In fact I might try that anytime soon.. 😀 Oatmeal is certainly a GREAT way to start your morning, and yea I work in McDo but I rarely eat the food there now or fastfood in general.. I find that my taste buds have “grown” and learnt to appreciate real food more than processed food or even sweets especially lately. I go back to this post almost every morning recently so I can prepare my breakfasts healthier! XD What’s most important is you’re starting NOW and won’t regret it later.. Hope we can be more consistent and stay healthy! 😀 😀 😀 And hope you can come back for more awesome posts to come!!

  3. Yeah, we Americans are known as the fattest country. I’m sure that’s probably true too. Most of us do everything wrong, dietary speaking. We love to eat greasy, fatty foods. Drink alcohol excessively (most people probably don’t realize how high the calories are in a single glass of wine! It’s the equivalent of the calories needed to be consumed all day! So basically, you could have a single glass of wine and not get to eat that day if you were calorie counting) . And to top it off we are aren’t consistent in our physical fitness routines.
    This is a great website. I’ve subscribed so I can keep up. Thank you!

    1. Oh thank you so much!!!! Your subscription means a lot to me! I think you’re my first subscriber!! The first 2 were just bots I think. XD I promise to bring more meaningful content to my website so do check it out! I googled how many calories a typical glass of wine has because I had no idea and it has 144 calories.. Which wine are you talking about? I’m pretty sure that there’s a lot of health conscious Americans out there particularly people in California or other major cities.. The shocking thing is Japanese people who are the healthiest and do everything right have only more than 5 years of lifespan than Americans!! But still.. that doesn’t invalidate or diminish the various benefits that a healthy lifestyle brings and I think 5 years still make a huge difference! Again.. thanks so much for subscribing! So awesome! 😀

  4. Wow, that’s a comprehensive run down on all of the things I’ll need to do to lose belly fat. I think you’ve even gone further than your article title which was focused on breakfast! Thanks for providing so much information.

    One quick question I did have, you noted above that fasting encourages your body to use up stored fat supplies. I was under the impression that starving yourself often had the exact opposite effect in that it encouraged your body to store more and more the next time you ate. Can you provide a bit more detail on this?

    1. Thank you!! I wanted to include the Paleo diet because it’s the topic that’s been of great interest to me recently, and I think it can help some people prepare healthier meals. I think you asked a really good question and a good point! The body uses up stored sugar first before using our fat reserves. The more sugar you consume, the harder it is for your body to burn up fat reserves. I talked about Paleo people in my article burning up fat reserves when they starve because these people didn’t eat as much sugars that we have today, thus making it easier for them to burn stored fat. They mainly get their sugars from fruits, and for some real-life Paleos they don’t consume as much of those.

      It’s true that the body also goes thru a famine response to conserve stored energy (fat). To combat this you’d have to increase your water intake by drinking at least 8 glasses per day. Paleo people ate more protein that’s why they burned calories and fat faster. There is also a limit to conserving fat for energy as the body will eventually use up these stored fat if you go at it for very long as in the case of our Paleo ancestors. You will notice a drop in weight if you fast continuously and the ribs starting to show. Water is also one of the first things that get lost when you starve yourself, then if you reach a dehydration limit you’ll start burning fat. ^_^

    2. Do check out my other posts as well if you want more awesome tips and info to lose belly fat as I provide a ton of info in each post that you might like as well! 😀

  5. Wow! I loved this blog! So many great tips and recipes I can’t wait to try.

    I’m so keen on eating only twice a day. But I have for years due to budget restrictions. I’ve read that you should eat six small meals a day. I’ve seen people dump pounds by doing it. What do you think? I have a good friend who is on the paleo gluten-free diet. Her weight loss is impressive. My mother and niece have switched over to something similar to the paleo as prescribed by a naturopathic M.D. Talk about weight loss!

    Thank you again for this informative blog. I’ll be checking back to see what other great tips you post!

    1. Thank you so much Erika!!! It’s sooo awesome that you enjoyed this blog so much that you’d wanna see more from me! 😀 I’ve also been eating just 2 meals a day since 10 years ago I think because of budget restrictions, getting used to it or I think it’s just because of laziness in our part. XD But 2 meals is more than enough for me as I have a petite body (small stomach) and get bloated in the tummy faster if I eat a little more. I actually think that eating small meals is a great and healthier way to lose belly fat! I also thought of trying it out but haven’t started it yet. It’s better to eat light than to go all out at one time as doing the latter can really overload your stomach and contribute to obesity. Japanese people are a great example because they eat small meals and engage in a lot of walking.

      If eating 6 small meals a day worked for your friend, I bet it will work for other people as well. ^_^ Eat a lot of fiber like fruits and veggies and cut down on processed foods, sugar and salt so that you can poop and eliminate the toxins faster, and stay slim while doing small meals. Going Paleo is also a great example and is exactly this! It’s very healthy and easy to follow compared to other diets as long as you’re willing. Do check out my other posts as well Erika as they are of great help as well in losing weight/belly fat. Do subscribe so that you won’t miss anything in the future! Have a great day! 😀

  6. Wow, this was an interesting read! I am definitely bookmarking this for all the healthy breakfast ideas! I’ve been looking for some new healthy breakfasts to try, but I was never sure WHAT to try. Everything on this list sounds so, so good! And it’s awesome that the recipes are healthy as well.

    1. Oh thank you so much!!! I also want to eat healthier breakfast meals so I’m definitely gonna get ideas from these recipes as well!.. Thank you for bookmarking!! So awesome to know you enjoyed it! 😀

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