Low-Calorie Breakfast and Lunch ideas

KariFreeman

Hey everyone, I'm wondering if anyone has any ideas for low-calorie breakfast and lunch recipes. I'm only eating 1200 calories a day and need some ideas to prevent using up too many calories before dinner. Any suggestions?

catwhitfield1980

porridge oats made with water - you can make a big bowl full with 60g of porridge outs for around 230 cals. Add sweetner if you need it :-)

marcy868

Kari,

I've been making smoothies every day for breakfast...I don't have a precise recipe, but I use: almond milk, 1 banana, frozen strawberries & frozen peaches.

there are a lot of variations on this.... I've also used: almond milk, 1 banana, and on 2 tablespoons of all natural peanut butter.

Hope this helps!

0lightasair

egg whites and oven toasted turkey bacon.
Oatmeal & veggies/fruits.

kimmieMcF

for breakfast I often hav egg whites with a mix of onions peppers and tomoatoes - sauted in olive oil (just a little) I also sometimes make salsa with tomatos chipotle chile, cilantro, garlic salt and onion. (no cheese - one yolk max (try three whites) no bread (sorry). I heap on the sauted vegetables.

Little additions of flavorful, but low calorie vegetables to more substantial foods have helped me stay at my 1200 cal a day goal for 1 month! - and I've lost 10 lbs. - and the biggest surprise of all, it was easy once I got the hang of eating differently. I do the cauliflowerr mock mashed potato thing. Any vegetable you can add really helps - I use butter, but track the amount used in calories.

I sometimes make a curry squash soup, using frozen squash and a little butter and curry powder. (easy and fast) also tuna salads, - lettuce, olive oil and vinegar and tuna fish, no mayo, adding red peppers, cucumbers, anything like that. I try to keep apples and oranges around and make sure I eat them for snacks. Also I gave up all dairy (except butter) which eliminates cheese. I use tons of unsweetened almond milk in coffees and ice coffees, but it's only 40 calories a serving, Blue Diamond has a coconut/almond milk mix, unsweetened at 45 calories a cup - works great in banana smoothies (add cocoa if you need it) but no sugar.

I keep v8 juice around too. the key to my success has been - no sugar. That cuts out tons of foods that are high in calories. I found, I am eating more than ever, especially veggies but feeling so good! good luck, focus on good stuff you like to eat

Ashlyerin92

Frozen waffles (I prefer blueberry Eggo's) with 2 tablespoons of peanut butter spread over them. It comes to a total of 370 calories, has 11 grams of protein and 3 grams of fiber. I also like to add a sliced banana for added fiber if I need a little something extra to hold me over until lunch.

Cindygutie

I like english muffins or low calorie wheat bread with laughing cow light cheese and some fruit. I also do smoothies with frozen fruit and unsweetened almond breeze (40 calories per cup). There's also PB2, a low calorie peanut butter powder that you add water to make.

For lunch i do a lot of canned soups - i know, high in sodium, but it gets the job done. I keep an bowl at work so its easy to grab. Then ill add fruit or a lowfat yogurt to lunch. I also do low calorie bread with Tuna or egg white salad. Green salad with a low cal dressing is always a good bet. Its always helpful to pre-pack and measure the night before so that in the morning you don't have to think about it. Good luck!

heatherlfulton

We do steel cut oats for oatmeal with a little dried fruit in the fall and winter, then switch to granola with yogurt in the spring/summer.
Oatmeal:
Granola: 1/4 cup each Back to Nature classic & Chocolate with 1 serving Activia lite (strawberry or vanilla) - around 280 calories
Oatmeal: Steel cut oats 1/4 cup dry, dried mixed berries 1/4 cup, 1/8 c milk (2% or soy), and 3tsp brown sugar - around 325 calories

When we have time to eat at home instead of taking it to work we will do egg white omelets with a variety of fillings:
Bell pepper, onion, turkey sausage with fresh tomato or salsa is good
Salmon with asparagus is also really good.

Lunches the last few days have been PB&J sandwiches with carrots - 327 calories if you use only 1Tbs each of peanut butter and preserves. Peasant lunches are also pretty good: slice of bread or crackers, fruit, low cal cheese, veggies (carrots, celery, bell pepper) - this makes it so you can snack on it in stages if you need to.

I hope this helps.

slynnd123

For breakfast I mix one whole egg and 2 egg whites for around 100 calories, and then add a piece of toast which is 50 calories. Sometimes I add low-fat cheese or some sugar-free jelly to mix it up. Filling but under 300 calories

hbarney

Bump

LAS_1980

Grits are usually 100 per pouch...I see people eating instant oatmeal that is around 100 calories as well.

As for lunch, I buy the Orowheat Sandwich Thins which are kinda like flat hamburger buns that I put deli shaved lunchmeat on and eat it with mustard. My roast beef is 60 calories for 6 slices and my turkey breast is 50 calories for 6 slices, the sandwich thins are 100 cals and the mustard is none. I alot of times eat this with dill pickles which are also calorie free!!!

mes1119

Two scrambled eggs (140 cal) and 2 pieces of turkey bacon (50 cal) on a whole wheat tortilla (120).

All in all, a 310 calorie breakfast. Add a little salsa for an extra 10 calories for taste.

For lunch I eat PB on a mini bagel and a piece of fruit (about 400 cal). Most soups are about 200 calories a can. Salads with lean meats and light dressing can be under 300.

May I ask why you only eat 1200 calories a day? Most people have success on higher calories than that. If you are exercising you should be eating those calories and netting 1200 a day. Not "eating" 1200.

lporter229

I make egg muffins by filling a muffin tin half full with sauteed veggies (red pepper, onion, mushrooms, spinach etc). Then beat a dozen eggs and 1 tsp. baking powder and pour over top so each is about 3/4 full. Bake at 350 for 20 minutes. Each is less than 100 calories. You can freeze them then thaw the night before and pop them in the microwave for a quick breakfast. I usually do two per meal with a piece of fruit...about 250-300 calories.

Another favorite is a frozen waffle (I use Vans gluten-free) with a Tbsp of peanut butter and a banana...310 calories.

Abrasue

egg whites and oven toasted turkey bacon.
Oatmeal & veggies/fruits.

This

TheBakerGirl

Breakfast

*Instant oatmeal packets are my lifesavers! I prefer the stuff you actually cook, but the packets are so easy (not to mention already measured) and great for the office or a busy morning that it's hard to resist. They are usually around 100 cals, leaving you plenty of cals to add honey, pumpkin, peanut butter, berries, apples, bananas, cinnamon…whatever flavors you like. Oatmeal is one of the only breakfasts that keeps me full until lunch.
*1/2 grapefruit + boiled egg with salt and pepper
*Low fat Greek yogurt + granola + berries - just make sure you measure the granola because the cals add up quickly
*1 scrambled egg + 1 egg white + wholegrain toast - a slice of toast always keeps me full for some reason
*I don't usually bother with cereal for breakfast anymore…it NEVER keeps me full.

Lunch

*turkey sandwich + carrots and hummus
*salad loaded with carrots, broccoli, mushrooms, onions, a homemade vinegar & oil dressing and a sprinkle of feta cheese, maybe a few pieces of grilled chicken
*veggie soup with rice or corn cakes
*and if you're in a hurry, subway is always a great option…plenty of choices that will fit into your calorie "budget"

good luck!

WhitneyW78

About 9 Tblsp Southwest flavor Egg Beaters scrambled with fat free cheese sprinkled on top and salsa with a 100-calorie English muffin with some sort of fruit. If you're feeling wild, throw in some onions/peppers/mushrooms and make an omelet!

Southwest Egg Beaters (9 Tblsp): 60 calories
1/8 cup fat free cheddar: 23 calories
English muffin: 100 calories
3/4 cup sliced strawberries: 42 calories

TOTAL: 225 calories

And very filling!

believeandtry

love these ideas!

rolipolioli

Wasa multigrain and 7 grain crackers are 45 and 20 calories a cracker, the size of a slice of bread. I recently put eggs and spinach on em with a grapefruit for breakfast and I was satisfied! Also lovely with brie cheese and cherry tomatoes, and nut butter could work on it too...

swrlgrl

This sounds delicious! Can't wait to try it.

kari1813

I like rice cereal with vanilla almond milk with any fruit,low in calories all around

fit4evaR

egg white omelet with ham, sauteed veggies and a bit of parmesan:)

SL22268

1/2 cup Special K Chocolately Delight
1/2 cup Special K Protein Plus
1 Cup Skim Milk
3/4 tbsp French Vanilla Coffee Mate in my coffee

Only 278 calories and it usually keeps me full till around 10:30 and then I have a banana

keps920

I like cereal or oatmeal. Both keep me full until lunch time.

DannyMussels

I usually eat oatmeal cause I like being a robot.

Surprisingly, I saw some froot loops (a generic brand) today that were only 100 calories per CUP! Mind = blown, since usually the nutrition is 120cals per 1/2C or something tricky like that.

Needless to say, I had 10 cups.

chancie72

I often make a fruit and yogurt parfait for breakfast. I use 1/2 cup berries with a 6 oz light and fit yogurt and 1/4 cup of lowfat granola. Has a little sweet and a little crunch with alot of favor! For less than 200 calories there are so many flavor/fruit options! My favorites are blackberries or blueberries- yum!!:)

LaurasClimb

My go-to breakfast:
1 egg (70 cal), cooked
lite english muffin (90 cal), toasted
1 laughing cow cheese wedge (35 cal)
2 cups coffee (5 cal)
total 200 calories & keeps me full! You can jazz it up a little with spinach or mushrooms or onions or whatever in your egg for just a couple calories more!

deweyz

Breakfast - Like many here, I'm an oatmeal fan. Filling without many calories. Sometimes I'll have 2 pouches - but wait in between (at least 1/2 an hour) because sometimes it takes a while for your tummy to realize it's been fed.

2nd choice is a banana. Quick & easy.

Lunch -- today I had a burrito bowl - chicken, rice, black beans, lettuce, salsa. Seemed like a lot of food but ended up being around 350 calories. Just be sure to avoid cheese/sour cream/guacamole/chips as they have a lot of fat & the tortilla as it alone is 150-200 calories.
Best part of that - that was fast food eating out...try that at McD's

Another recipe that worked really well for me were these bbq chicken salads/wraps. I got some lettuce, some broccoli cole slaw mix (broccolli slivers, carrot slivers, and cabbage), chopped up some tomato, you can add black beans but I didn't last time, chicken breast, bbq sauce. Best to skip the tortilla / pita - but if you want it watch what kind you get, it matters. Also watch the bbq sauce amounts - a lot of calories there and it doesn't need to be swimming in it to add taste.
For work I keep it in 2 tupperwares - the bbq sauce & chicken (and beans if you choose) to be heated (my preference), and the veggies. Easy to measure your servings that was too.
With pita bread is ~300 calories

Lest you think I'm all burrito...my 3rd favorite dish is chili on pasta. Chili has ground turkey (or meatless crumbles) ~1 lb, 1/2 bell pepper (or however many of whichever you choose), 1/4 an onion, cook all that. Then add kidney beans, black beans, and/or pinto beans, your preference - 2 normal sized cans or 1 big can, chili seasoning, small diced tomato 1 big can. It's pretty thick, like a stew more than a soup, but that's how I like it. Serve alone, with a small serving of pasta (my preference, watch serving size), or if you're extra healthy with a salad (to cool your chili spices).
Chili alone, 1/12 of the pot (a big pot...that's what I usually eat is ~1/12 + a little pasta) is ~175 calories

If I'm lazy, I like the chicken marinara cafe steamer meal. Hard to find a tastier, more filling meal for <350 calories. Especially one that easy to prepare.

texas4transplantmom

I've been doing a smoothie for breakfast like some of the others have said. i use the almond milk and my favorite is mixed berries. I also like to add a tiny bit of agave nectar to mine to sweeten it a little because the fruit I use is frozen and unsweetened. It takes me a while to finish it so it keeps me from snacking between breakfast and lunch which is a problem for me sometimes.

My favorite lunch is spinach just barely wilted in olive oil with craisins, a sprinkle of feta, and sometimes I'll add a handful of slivered almonds and/or leftover chicken from dinner the night before. It's really yummy and spinach is very low cal and versatile.

Fish is also fairly low calorie, depending on how you cook it, but I've been making tilapia for dinner and adding a tablespoon of butter(per 4 fillets) a drizzle of lemon juice and a garlic clove(minced) plus a dash of pepper to each fillet and then I bake that at 375 until it's tender/flaky(about 30 min). One on its own is not enough to carry me very long but 2 fillets will make me feel stuffed.

SouthernArt77

I make egg muffins by filling a muffin tin half full with sauteed veggies (red pepper, onion, mushrooms, spinach etc). Then beat a dozen eggs and 1 tsp. baking powder and pour over top so each is about 3/4 full. Bake at 350 for 20 minutes. Each is less than 100 calories. You can freeze them then thaw the night before and pop them in the microwave for a quick breakfast. I usually do two per meal with a piece of fruit...about 250-300 calories.

I'm going to try this - thanks!

suzikay12

Packet of instant oatmeal for breakfast, 160 calories. I saw a lot of others had this too.

For lunch I alternate the following:

Morningstar Farms Spicy Black Bean Burger and Bun: 230 Calories
Boca Grilled Vegetable Burger and Bun: 200 Calories
Fish Fillet: 90-120 Calories

With each of the above I have a boxed Green Giant vegetable and yes, I eat the whole box. Most are between 2-3 servings per box and are usually around 120 calories for the entire box. There are several mixes to choose from so that keeps me from getting bored. The green beans and almonds is my favorite.

Total lunch calories usually comes in between 300-350. So with breakfast and lunch combined, you have around 500 calories. This leaves enough that I can be pretty flexible with my dinner menu.

Let me just say that I am NOT a vegetarian. I love meat. I honestly enjoy the spicy black bean burger and the grilled vegetable burgers. Anyone who is skeptical to try these, I encourage you to do so. I did try the Morningstar Farm Grilled Fake Chicken burger and could barely force it down. Yuck! Not my cup of tea.

domsmoms

This morning I had a Greek yogurt with blueberries, which was about 150 calories and quite filling.

This was a switch from my usual instant oatmeal packets, which are around 130-160 calories. I make them with almond milk instead of water - the unsweetened almond milk only adds about 30 more calories, and I think it tastes much better than making it with water. I also sometimes add strawberries or blueberries to the oatmeal.