don't give up great taste to shrink your waist! You can eat delicious food and lose weight. In fact, by enjoying food, you may be more inclined to stick to a healthy diet plan. Make sure that the food you choose promotes metabolism and provides satisfaction. Breakfast helps speed up your metabolism throughout the day, so if it contains protein and fiber, it helps you feel full and suppresses hunger until lunchtime. Here are some key foods to add to your breakfast: eggs, mushrooms, herbs, potatoes, lettuce, peppers, beans, soy, cottage cheese, yogurt, whole grains, vinegar, mango, apple, avocado and tea - research supports their weight friendly! Next time you wake up, try these 13 body focused breakfast recipes.

credit card: provided by Jackie Nugent. Here is a good way to eat vegetables in the morning. This recipe shows that you can have a rich ingredient like sausage as part of a weight conscious diet. The trick is to control the portion size, choose the thinnest food, and choose spicy food that promotes metabolism. Perhaps the most unique ingredient here is vinegar. It may help suppress your appetite, reduce the rise in blood sugar levels, and prevent the accumulation of fat in your body. In this formula, vinegar perfectly balances the slight bitterness from anthrax and provides a pleasant taste. Try this colorful hodgepodge for a weekend brunch. Calories: 442

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

2. Black beans cyrquales and salsa vorde

Mexican cuisine can provide an eye opening start to your day. Whenever you add beans to your food, it's particularly satisfying because of the combination of protein and soluble fiber. In fact, a diet rich in beans does help weight management: people who eat more beans tend to have lower body mass index (BMI). A 2014 study published in the Journal of human nutrition and nutrition further showed that a high fiber soy diet was effective in reducing weight and "bad" cholesterol. The goal is to add beans to your meals for most of the week. With tomato sauce, red onion and coriander leaves, it is a delicious dish. Calories: 260

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

3. The hot apple sunrise sundaes are sometimes overlooked for their benefits because they don't get a lot of media attention. But several studies have found that eating apples can lead to body fat loss and overall weight loss. Apple contains pectin, a soluble fiber that helps you feel fuller for longer. Apple peel contains a compound called ursolic acid. A study of mice found that the acid can increase skeletal muscle, reduce diet related obesity and prevent the body from storing excess calories in the form of fat. So be sure to eat the whole apple - it's delicious when it's cooked, and the apple pie is delicious when it's served like a sundae. Calories: 269

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

4. It's hard for Hass avocado and pea pies not to like the taste of avocados, especially when you know they can help you lose weight. Studies have shown that avocado eaters have smaller waistlines and lower body mass index than non avocado eaters. In addition to avocados, these whole grain toasts are topped with young green soybeans, or Maodou. The study found that eating plant protein may help to increase satiety and control calories. More importantly, partial replacement of meat products with soy foods may help prevent metabolic syndrome. Select organic versions to make sure they don't contain genetically modified organisms. If you have 10 minutes, make two pies. Calories: 211

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

5. Eating cabbage is not because it is fashionable, but because it is delicious and nutritious. Cabbage is a kind of low calorie and nutritious food, which is also a beneficial part of healthy diet. But surprisingly, eggs may be the real weight loss winner. Studies have shown that eating a protein rich breakfast, like eating an egg, may help reduce snacks at night. According to a study published in the International Journal of obesity, the inclusion of eggs in a weight management plan may ultimately enhance weight loss. As long as your doctor or nutritionist doesn't tell you that you can't eat three eggs for breakfast, take out this delicious and simple breakfast bowl and benefit from it. Calories: 319

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

6. Oatmeal for vegetable lovers tastes as good as when it's sweet - maybe better! If you haven't tasted oatmeal before, it's similar to barley stew and Italian rice. Fortunately, oatmeal rolls are faster to make. No matter which way you use, you can get a lot of fiber. In addition to vegetables and oatmeal, the white cheese in this recipe is a lean leader. It has a clear creamy and salty taste. But the protein in white cheese provides many benefits. For weight loss, white cheese is rich in an amino acid called leucine, which is essential for muscle growth and maintenance. It has been found that it has the potential to inhibit appetite. Enjoy it! Calories: 447

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

7. Thanks to Greek yoghurt, you can enjoy your daily dairy slowly and delicately with a spoon. It's high quality protein and dietAn excellent source of calcium. Studies have found that calcium and major dairy products may help control weight and improve symptoms of metabolic syndrome. But pay attention to the hidden sugar. The best way is to choose pure Greek yogurt and naturally add your own sweetness. Here, you can taste yogurt with pure vanilla essence and get a lot of sweetness from fresh and juicy peaches. It's like having dessert for breakfast! Calories: 250

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

8. Eating three sausage patties is usually not a recipe for weight loss. But these chicken breakfast pies are rich in nutrients and high-quality protein. The natural sweetness of apple butter contrasts perfectly with the delicious ingredients. Whole wheat oatmeal rolls rich in soluble fiber provide the body with patties, but they also improve your body. The study found that people who ate three to five servings of whole grains a day were likely to have a lower risk of type 2 diabetes and cardiovascular disease and gain less weight than those who never or rarely consumed whole grains. So enjoy this sneaky, delicious way to get whole grains and help you maintain a healthy weight. Calories: 207

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

9. Baked Porto Bello mushroom toast has been popular in the United States for decades, especially fast food sandwiches that include sausages, bacon, Canadian bacon or ham. One way to update and make a typical breakfast sandwich better is to provide it with open noodles or whole grain bread. It's better to put a lot of vegetables on it. This is the healthy and delicious mushroom toast you will find here. A study published in the journal appetite in 2013 showed that encouraging adults to replace red meat with mushrooms is an effective way to promote weight loss. Calories: 316

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

10. Spicy fruit and vegetable smoothies

in fact, every ingredient in smoothies can help you lose weight! Studies published in the journal Nutrition and metabolic insight show that regular consumption of mango by obese adults does not increase weight and may help reduce blood sugar levels. In addition, a study published in the Journal of nutrition and Food Science found that adults who eat mangoes are less important than adults who don't eat them. A review in the American Journal of clinical nutrition reported that bioactive substances in tea have been shown to increase energy consumption and fat burning. When mango and tea are mixed with peas, cucumbers, strawberries, peppermint, lemon, ginger and jalapeno, you get a unique and delicious milkshake that may help you sip to lose weight. Calories: 154

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

11. California breakfast salad is not generally considered "breakfast food," but it can and should be. Eating salads is an easy way to increase your daily vegetable intake. Lettuce contains a lot of water and fiber, low in calories, less than 10 calories per cup. Clinical trials have found that adding water rich foods to your diet, such as lettuce, can reduce energy density and lead to weight loss, even if you don't intentionally reduce calories. So don't avoid salad in the morning. Add an egg on it to increase the appeal of protein and breakfast. Calories: 310

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

12. Protein rich Cajun hash brown

good news: a study published in 2014 in the Journal of the American Academy of nutrition found that potato intake was not directly related to weight gain. Potatoes contain a fiber called resistant starch, which "resists" digestion in the body. This may partly explain why potato consumption seems to have nothing to do with weight gain. But you need to be careful. Indulging in French fries, chips or mashed potatoes can have the opposite effect. So try to reduce cooking fat when preparing potatoes and match them with protein rich foods (such as organic tofu) to get a higher sense of fullness - so you don't have unplanned snacks before lunch. Tofu makes this typical dish an interesting main course. Calories: 234

please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Newgent

13. Virgin Bloody Mary hummus with bread Of course! Chickpeas provide protein and fiber to meet demand. But to give it a brunch like makeover, the hummus contains tomato juice and spicy horseradish, providing Bloody Mary's talent. Add zero calorie chili sauce to make it taste better. Research shows that spicy food such as chili sauce may have the effect of inhibiting appetite and promoting metabolism. This is because there is a natural compound called capsaicin in Capsicum. So keep it hot, keep it hot, keep it hot! Calories: 411

related: please refer to the complete formula and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Jackie Nugent

What do you think? Do you think regular breakfast is the key to lose weight? Why or why not? Have you ever eaten anything unconventional like salad or hummus for breakfast? What's your favorite way to eat vegetables for breakfast? Please leave a comment below and let us know.

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Credit: provided by Jackie Newgent