A few months ago, I published two articles on healthy low calorie breakfasts. In the first article I shared tips on what to include with a low calorie breakfast to improve your chances for weight loss success. Low calorie yet high protein meals with natural foods, plenty of fiber, and overall nutritional balance work best. In the second article I included several sample menus.
Today I have more sample breakfast menus to share with you. With respect to nutrition, these menus are fairly well balanced. If you need a simple plan for achieving daily nutritional balance on a low calorie diet, I would suggest reviewing the 1500 and 1200 calorie diet plans I have on this site.
One of the sample breakfast menus I have here includes a muffin-like product called fiber cake available from a company by the name of Zen Bakery. It is actually a high fiber low calorie food made with all natural ingredients. Although I have not had an opportunity to try one, I have heard very good reports from others. Evidently these fiber cakes can be purchased from Whole Foods or Trader Joes (neither one of which is located anywhere near me.) I’m working on developing my own recipe but it would help if I could try the real thing first!
Healthy Low Calorie Breakfasts:
Image via Wikipedia Breakfast 1
Enjoy a blueberry fiber cake along with a hard-boiled egg, a raspberry yogurt, and 4 ounces of orange juice.
1 Blueberry Fiber Cake (80 calories, Zen Bakery)
1 Light n’ Fit Creamy Raspberry Yogurt (100 calories, Dannon)
1 hard-boiled egg
1/2 cup orange juice
protein: 20.2 grams
dietary fiber: 13.2 grams
calcium: 309 mg
Vitamin C: 62 mg
Make a simple egg frittata with lots of veggies served with an oat bran muffin.
Egg frittata (How to prepare a frittata. Hopefully the article is still available when you read this!)
1/2 cup egg substitute (99% egg white, 104 calories or less)
1 tsp. olive oil (for the skillet when preparing the frittata)
1/2 cup chopped fresh tomato
1/2 cup chopped fresh zucchini
1 Oat bran muffin (178 calories)
protein: 21.2 grams
dietary fiber: 4.8 grams
calcium: 127 mg
Vitamin C: 21.9 mg
Note: You may want to lightly cook the zucchini and tomato first before adding it to the fritatta.
Quickly prepare and heat two healthy mini pizzas in a toaster oven that can be ready to eat in minutes (if the turkey bacon has been cooked ahead of time).
1 Whole Wheat English Muffin (133 calories, Thomas)
2 slices Turkey Bacon (one for each muffin half, 60 calories)
2 slices Tomato (one for each muffin half)
1/4 cup Reduced Fat Shredded Mexican Cheese, sprinkle on top of each mini pizza (80 calories, Sargento)
protein: 25.8 grams
dietary fiber: 6.4 grams
calcium: 425 mg
Vitamin C: 22.8 mg
Easily prepare scrambled eggs with egg substitute and a little cooking spray (such as Pam). Serve along with 1/2 cup raspberries, and two slices of buttered whole wheat toast.
4 Tbsp. Egg Substitute (99% egg white, 52 calories or less)
2 Slices whole wheat toast (180 calories total)
2 tsp. Light Butter by Land O’Lakes (with part canola oil)
1/2 cup fresh Raspberries
protein: 16.2 grams
dietary fiber: 10.0 grams
calcium: 128 mg
Vitamin C: 16.1 mg
This last sample menu comes up short for calcium and vitamin C. Plan on having a good source of vitamin C later in the day such as orange juice, kiwi fruit, tomatoes, and more. Choose dairy or non-dairy fortified foods for calcium (Also see Low Calorie Dairy Snacks)
To keep your calorie count down with 1200 calorie diets include water or unsweetened tea or coffee with these meals. If you are following a diet plan with more total calories you have more calories for beverages. Even so do be careful. Beverage calories can add up quickly! (See: The Beverages You Drink May be Making You Fat!).
Getting plenty of fiber and protein and some level of balance for a meal with only 350 calories or less is difficult. I hope the menu ideas I’ve shared in this article and a previous article will be of help (see: Healthy Breakfasts).
Till next time, watch those calories and eat healthy!