looking for a good low calorie breakfast

kat121312

Anyone have any good ideas for a low calorie breakfast that is quick and filling

Krueger92

Protein shake. Concentrate form not isolate.

musicandarts

I eat a MorningStar Griller on a Wheat Thin sandwich. Plus two cups of milky coffee. About 400 calories!

KimbersNewLife

oatmeal with a piece of peanut butter toast

notnikkisixx

Eggs are great if you know how to prepare them! My favorite way is to eat a fried egg on toast. I'll do toast, hummus, spinach, tomatoes, and a fried egg on top with lots of hot sauce. The whole thing usually comes in around 170 calories (I use the 45 calorie bread from Sara Lee).

Sometimes I switch it up with a Don Lee Farms veggie patty with an egg on top or I'll do a simple 2 egg omelet with veggies. All these options come in under 250 calories.

bunnywestley81

I make porridge in the microwave!
30g porridge oats 75ml water, 75ml semi skimmed milk, all in a bowl, zap for about 2 mins. I keep an eye on it, if you prefer it thicker zap a little more. Then add 15g honey if you like sweet. Comes in at just under 200 cals.

Can add fruits or jam or chocolate spread or do a bit more if a more filling breakfast is needed!

Need2Exerc1se

Two boiled eggs, toast with jam. Under 300 calories (using large eggs and 45 calorie bread) and takes < 10 to prepare.

robynpetau

2 slices Ezekial bread, 6 T egg whites with dash of vanilla. Soak bread in egg whites until all whites are absorbed then cook. Top with sugar free syrup. Recipe from my local fitness guru! Feels like your cheating. 240 calories

Acg67

Coffee

colejkeene

How low calorie are you looking?

I like to eat a lot of fresh fruit for breakfast. Sometimes with some coconut based yogurt. Comes in around 275 kcal.

Sometimes I'll have Clif Protein bars with some coffee or tea for about 275 kcal.

Or half an avocado stuffed with leftover seasoned quinoa for about 250 kcal.

gmamary66

I made veggie muffins - eggs, spinach, Roma tomatoes, green onions. Only 78 calories per muffin. Yum and easy to take and go

peggymenard

1 C dried oatmeal, 2 C water, 2 TBS chopped walnuts, 1/4 tsp cinnamon, 1 pkg Stevia, 1/2 red delicious apple chopped. I cook all together and divide in two. Eat one and refrig the other for next day. I top this with a 1/4 C of coconut milk. Yummy.

RomaMomtoO

2 pieces of mozzarella string cheese and a protein shake 380 calories and I usually try to eat at the same time at every meal. the consistency has helped that way! Good luck. Also, check out pinterest they have a lot of great recipes for quick on the go meals

RomaMomtoO

oh if this helps I usually have the shake between 8:00AM and 8:30AM and then I have the 2 sting cheese at the office around 9:30AM then I am good to go until 12:00

msuswimming98

I make an omelet - 1 whole egg + 2 egg whites, tablespoon of shredded cheese and whatever veggies you like (spinach, mushrooms, peppers).

avskk

Smoked salmon or lox on a light English muffin or bagel thin with portion-controlled cheese (Laughing Cow, Green Mountain Farms) and some scallions. Easy, fast, delicious, roiling with protein and healthy fats, about 200 calories.

MKEgal

I have a slice of whole wheat bread, 1.5T peanut butter, 1c skim milk, and a banana.
That's about 400 cal. I really should have closer to 700 cal, so sometimes I have double the bread/PB, and 1.5c milk, which makes it 675 cal.

Having a larger breakfast & smaller dinner leads to more weight loss.

This study compared eating a small breakfast, medium lunch, and large dinner, [200, 500, 700 cal]
with eating a large breakfast, medium lunch, and small dinner [700, 500, 200 cal].
"The [large breakfast] group showed greater weight loss and waist circumference reduction ... fasting glucose, insulin [&] triglycerides ... decreased significantly to a greater extent in the [large breakfast] group."
In addition, hunger was less and satiety was greater.
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/23512957
Full text:
http://genetics.doctorsonly.co.il/wp-content/uploads/2013/07/Jakubowicz-at-al-Obesity-2013-oby20460.pdf


"subjects assigned to high caloric intake during breakfast lost significantly more weight than those assigned to high caloric intake during the dinner"
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/24467926
Full text: http://www.tradewindsports.net/wp-content/uploads/2014/03/Nutrient-Timing-and-Obesity-2014.pdf


"data suggest that a low-calorie Mediterranean diet with a higher amount of calories in the first part of the day could establish a greater reduction in fat mass and improved insulin sensitivity than a typical daily diet."
http://www.ncbi.nlm.nih.gov/pubmed/24809437


"Breakfast is associated with lower body weight ..."
http://www.ncbi.nlm.nih.gov/pubmed/24898236

530roman

two-egg pepper jack omelet, topped with a tablespoon of medium salsa. 230 calories, 5g carbs, 15g fat, 16g protein

rachelchase40

I take a container of Yoplait Light Strawberry Yogurt (90 cal) and mix it with a cup of cheerios (100 cal) You could probably use any other flavor/ brand of yogurt and a different cereal too if you wanted. But I love doing this! It is a yummy 190 cal breakfast

BarbieAS

Breakfast sandwich. Thomas's Light Multigrain English muffin, some deli ham or turkey/chicken breakfast sausage patty, a slice of cheese (I like the Sargento thin slices or to have the deli slice it really thin, it's a pretty small sandwich and you don't need THAT much) and then a whole egg or a few Tb of egg whites. Cook the egg/whites in the microwave in a mug with a touch of cooking spray to make them muffin-shaped, toast the muffin, heat the meat (heh), assemble. Nuke for a few more seconds if desired to melt the cheese. Depending on your exact ingredients/quantities, you'll be in the neighborhood of 175-300 calories with really excellent morning macros, at least for me (good protein, good fiber, moderate fat).

diannethegeek

Today I had Greek yogurt w/ frozen blueberries. Alongside my regular coffee with milk + creamer it was 240 calories.

Yesterday I was in a hurry, so it was just Greek yogurt and a Starbucks latte. 270 calories.

On Monday I had a breakfast burrito with sour cream and my usual coffee. Total came out to 380 calories.

There's a "What's for Breakfast?" thread floating around somewhere that has tons of good ideas. You might check it out.

txteachermom

I drink a Naked smoothie for breakfast with a banana. Usually between 300-400 calories total, and surprisingly yummy and filling! Gets some extra fruit and veggie servings in for me too!

Lacey0903

(quick) steel cut oats, smashed banana (3.5oz) & 1 tbls peanut butter (333 cal)

iLoveMyPitbull1225

Baked oatmeal. I swear by it, since there are just about infinite variations you can use to make it exactly how you like it. Literally endless possibilities. Try searching the web (esp. Pinterest) for ideas. The kinds that I usually make come in about 260 calories and are very filling. I make a big batch and divide into portions for the week so its ready to go.

hockeymomrw

Low cal eggs benedict: 1/3 cup egg whites, 2 slices Canadian bacon, sauteed spinach (in Pam spray), and sliced tomatoes over top. Sprinkle on some Season-all or Lawry's. So delicious and filling,,,,, and under 200 calories.

mk2fit

1 or 2 scrambled eggs with a couple of sweet mini peppers. Quick, easy, low calorie and actually quite filling. Less than 100 calories.

SuggaD

Egg mcMuffin, muffins with flax and yogurt on side, waffle sandwiches, chia pudding, egg scrambles.

oceangal1

Look up "refrigerator oatmeal"...tons of variations really easy to make ahead of time and easy to grab and go to eat!!
May be more a summer thing but its easy to throw in he microwave and heat up too!

sheldonklein

Cottage cheese with lots of diced vegetables (peppers, cukes, tomato, onion) and a dollop of plain Greek yoghurt.

shesmalls

I like to do a breakfast egg white scramble burrito. I spray a non stick frying pan with Pam and saute onions, garlic and and any vegetable I have (zuchinni, spinach, mushrooms, etc). I add some mexican spices (cumin, chili powder). If you want some meat then crumble and add half of Kirkland (Costco) turkey burger. Once all is welted and browned then I add my two egg whites and stir to scramble. I wrap it up into a La Tortilla Factory low carb whole wheat toritilla. (50 calories). Walla..you have a under 300 calorie breakfast that is filling.

MarciBkonTrk

Protein smoothies are quick, easy, and convenient. My base smoothie starts with 1/2 cup Greek yogurt, 1/2 cup unsweetened almond milk, and a scoop of whey protein isolate. I know concentrate was suggested but recent research has shown that isolate is a better protein for women trying to lose weight. Then you can add anything you want, berries, spinach, kale, carrots, bananas, etc. using 1/2 cup of fruit and 1 1/2 cups of veggies. You can put it all together the night before and throw it in the blender the next morning. If you want an extra dose of fiber and healthy fat add some chia seeds or flax seeds and for just a dose of healthy fat try coconut oil. Even adding a boost of fat these smoothies are between 250 and 300 calories and will keep you full until lunchtime.