The 6 Worst Breakfast Foods for Weight Loss

A healthy breakfast is crucial for starting your day right. Not only does it provide the fuel and nutrients you need to stay energized and focused, but it also sets the foundation for making good food choices throughout the day. By nourishing your body with a wholesome breakfast, you increase your chances of maintaining a healthy diet and achieving your weight loss goals.

On the contrary, a breakfast lacking proper nourishment can make it difficult to stick to a healthy eating plan. It can leave you unsatisfied and susceptible to cravings, sabotaging your progress towards better health. That’s why it’s important to avoid popular breakfast foods that may seem appealing but don’t actually support your wellness journey.

Discover the six worst breakfast foods to avoid below and find out the better alternatives that will keep you on track with your weight loss.

1. Bagel with Cream Cheese

Why: Most types of bagels are high in calories and simple carbohydrates. Slather them with full-fat cream cheese and you add excess saturated fats, too. “This is not nutrient balanced,” Wolk says, and it won’t “keep you feeling full throughout the morning.” Traditional bagels are a clear food to avoid for breakfast.

Try: The Nutrisystem Honey Wheat Bagel with fat-free or low-fat cream cheese. You could even try it with peanut butter and a little sugar-free jelly! Feeling creative? Spread on some avocado for a diet-friendly twist on avocado toast. The bagel has 150 calories, two grams of fat and zero cholesterol. Best of all, it’s a good source of fiber so you’ll feel full and satisfied.

2. Sugary Cereals

Why: A staple in many homes, breakfast cereals can be a healthful morning meal, but be sure to read labels carefully. Many varieties—even those that do not have marshmallows or chocolate—can be very high in added sugar and are an unhealthy breakfast option that should be avoided. “Shortly after eating sugary cereals you will feel your energy level starting to crash,” Wolk says. “And they will cause you to crave sugar later in the day.”

Try: Freshly made oatmeal with fruit such as apples or berries also makes a hearty breakfast. If you don’t have time to prepare oatmeal, pour yourself a bowl of Nutrisystem NutriFlakes Cereal, which provides six grams of fiber per serving. Top it with your favorite fruit or try it over low-fat yogurt. Craving something hot and hearty? Try our Maple Brown Sugar Oatmeal.

3. Breakfast Meats

Why: Bacon and sausage are favorites for many families and they’re a frequent choice for people who follow the very trendy high-protein diets. “However, these meats are high in saturated fat as well as sodium,” Wolk reports. Each single strip of cooked bacon has an average of one gram of fat and 137 milligrams of sodium and a typical sausage patty hits you with 22 grams of fat and 400 milligrams of sodium. If you want to occasionally indulge, “stick to a more lean meat like turkey sausage or turkey bacon,” Wolk advises.

Try: A Nutrisystem Turkey Sausage and Egg Muffin delivers 14 grams of protein and for 210 calories. It’s a smarter choice that provides the same delicious flavor you know and love.

4. Bottled Smoothies

Why: Since these drinks contain fruits and veggies, they can appear to be a smart breakfast option. But check the label carefully. “Pre-made smoothies are often packed with added sugar to sweeten their flavor,” Wolk says. “It would be much healthier to make a smoothie on your own.”

Try: To create your own delicious and nutrient-rich smoothie for breakfast, blend two parts sweet, juicy vegetables like cucumbers with half as much of your favorite fruit. Add a half-part each of dark leafy greens and herbs such as mint. If you want your drink to be creamy, blend in plain yogurt. No time for all that? Stock up on Nutrisystem Shakes! They fill you up with 15 grams of protein and six grams of fiber. Blend one up, pour it into a bowl and top it with some fruit, nuts and seed. Then dig in with a spoon for a diet-friendly smoothie bowl that sweet and satisfying!

5. Coffee Drinks

Why: For many people, coffee is an essential way to start the day because the caffeine it contains is a potent stimulant that provides energy. But drinks made with coffee are often loaded with sugar and excessive calories. “Some Frappuccinos, with added whipped cream and flavored syrups can add up to over 400 calories,” Wolk says.

Try: Black coffee is almost completely free of fat or even calories, so it’s nutritionally nearly the same as water. If you need to make the flavor less bitter, try using skim or soy milk for extra creaminess. Add a natural zero calorie sweetener like stevia or monk fruit if you need it.

6. Donuts and Pastries

Why: You probably already know that donuts and pastries are an unhealthy breakfast because they’re loaded with fat and sugar, and often topped with a sugary coating or stuffed with cream, adding even more calories. “These sweets, including toaster pastries and many muffins, quickly increase your blood glucose levels and then drop them so you are hungry again soon after eating them,” Wolk says.

Try: For a diet-friendly treat to enjoy with your morning coffee, try a Nutrisystem Cinnamon Roll. It has 180 calories but five grams of fiber, which keeps you feeling full for longer.

Learn more about creating a healthy Flex breakfast and don’t forget to consult the Nutrisystem Grocery Guide when purchasing your ingredients.