Meal Planning Tips for Weight Loss, Plus 3 Noom-Approved Breakfast Recipes

Most of us have probably been told that breakfast is the most important meal of the day. While that might not be completely true, there’s no arguing that starting each day with a healthy, filling, energizing meal greatly increases your chance of success when it comes to weight loss. At Noom, a mobile health coaching program, we like to call this “befriending breakfast.” As a Goal Specialist and Registered Dietitian Nutritionist at Noom, it’s my job to help my clients experiment and get into a routine that’s aligned with their goals, and most importantly, enjoyable and sustainable.

Breakfast and Weight Loss

It’s tempting to think that skipping breakfast will mean consuming fewer calories overall, and therefore, expedited weight loss. In actuality, skipping those calories at the beginning of the day means there’s a strong chance you’ll feel hungry and irritable before lunchtime. As a result, many people who skip breakfast tend to overeat and reach for not-so-healthy foods throughout the rest of the day.

Keep in mind that these kind of general recommendations, like whether to have breakfast or not,  should always consider the individual — you! Some achieve weight loss results by fasting in the morning, others by waiting to have a snack until they feel physically hungry later on. None of these approaches are necessarily “right” or “wrong.” Ultimately, the most important things are consistency and sustainability!

Try experimenting with a few different meal schedules until you find the one that works best for you, and then, stick to it.

Meal Planning Tips for Busy Mornings

For those of us with busy mornings, there’s not usually much time to devote to making or eating breakfast. Between trying to get enough sleep, getting organized for the day, and helping your family do the same, breakfast often gets thrown by the wayside. One way to overcome this is to plan and prepare your meals ahead of time.

In addition to saving time, planning your meals makes it easier to meet your calorie goal. Here are a few tips for planning your breakfast meals ahead of time and making your mornings that much easier!

Set aside time to plan and prep.

This is the key to success when it comes to meal-prepping. Planning takes time…there’s just no way around it! Selecting your recipes, shopping for the ingredients, and then prepping those meals takes effort up front, but will save you tons of time on the back end — it’s an investment. When those busy mornings roll around, the time you’ve already invested will pay off!

Consider your personal preferences.

There are tons of different breakfast recipes that can be prepped ahead of time. Make sure to choose options that sound exciting and appetizing. Chances are that the time you spent planning and prepping will go to waste if you’re not exactly stoked to eat what you’ve prepared.

Include some variety.

In theory, being able to plan and prep just one meal for the whole week sounds pretty simple and enticing. The probable outcome, however, is that you’ll quickly grow tired of having the same thing each day. To avoid this, choose two or three different recipes to rotate throughout the week to keep things fresh!

Think about what will stay fresh.

Speaking of fresh, meal prepping usually involves preparing food as early as five to six days in advance. When selecting your ingredients, think about what’s going to stay fresh and appetizing by the end of the week. You might consider prepping everything in advance but saving the cooking for day of for certain recipes, or doing two smaller meal preps each week.

3 Meal-Prep Friendly, Noom-Approved Breakfast Recipes

These recipes are not only tasty and nutritious, but are ready in a snap and can last a few days in the fridge!


Overnight oats are simple, filling, and perfect for those busy mornings when you need something to grab and take with you on the go. Even with the addition of seeds, this breakfast contains only about 150 – 200 calories (depending on the type of milk and seeds you use) and packs enough fiber to keep you satisfied for a few hours. For a little extra flavor, add a dash of cinnamon!

How to make it:

  • Combine ⅓ cup rolled oats with 1 cup of milk (dairy or non-dairy) and 1 tablespoon of chia, hemp, or flax seeds.
  • Store in the fridge overnight, then grab and go the next morning!


This breakfast is just 200 calories, but the protein from the egg whites, chicken, and spinach will help to keep you satisfied until lunch. You can cook your chicken and cut up your veggies ahead of time to make this an easy, 10-minute meal. If you get tired of having the same meal each day, it’s easy to throw in different veggies or a sprinkle of cheese to change up the flavor and make it feel fresh again. For a meatless version, swap the chicken out for mushrooms.

How to make it:  

  • Combine ½ cup egg whites with 2 ounces of cooked shredded chicken.
  • Add 1 cup of spinach and a few handfuls of your favorite veggies (tomato, bell pepper, onion, etc.).
  • Heat in a nonstick skillet until eggs are cooked through.
  • Season with salt and pepper to taste.


Not only is this smoothie delicious, but it’s packed with protein and a great way to sneak in some green veggies first thing in the morning. This recipe contains 400 calories, so it’s a great option if you know it will be a while until your next meal.

To lower the calorie content, you can leave out the protein powder or the coconut butter, or use a lower-calorie milk.

How to make it:

  • Add 1 cup of spinach, 1 cup of kale, ½ cup of zucchini, 1 scoop of protein powder, 1 frozen banana, 1 tablespoon of coconut butter, 1 cup of milk (dairy, non-dairy, or yogurt), and a handful of ice into a high-speed blender.
  • Blend until well combined and enjoy!


What are some of your meal-prep hacks? Let us know in the comments!

For more Noom-approved recipes, click here.



Cecilia Snyder is a Registered Dietitian based out of Fort Collins, Colorado. She currently works as a Health Coach at Noom, where she regularly contributes to their blog. Cecilia earned a Master of Science degree from The University of Southern Mississippi and has a passion for helping others reach their own health goals and contributing to healthy food environments. In addition to health coaching, she’s worked in a variety of different fields including community nutrition, outpatient counseling, and foodservice. In her spare time, she enjoys cooking, being outdoors, and volunteering at a local produce farm.


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