Low Calorie/ Fulfilling Breakfast Ideas?

Ataraxia81
Ataraxia81 Posts: 63 Member
in Food and Nutrition
I am interested in changing up my usual morning breakfast routine. Normally I just have a bagel with cream cheese and water. My first break at work is around 10:45am, and I eat breakfast at 5:30 a.m.

I would like to cut the calories a bit and the sodium starting with my breakfast options. I've never been into breakfast before, but if I don't eat it, I get sick to my stomach and get headaches.

Anybody have any great breakfast ideas that are lower calorie and filling? Would love some suggestions!

Thanks in advance.

Replies

  • Curtruns
    Curtruns Posts: 510 Member
    I hate preparing breakfast in the morning so I usually opt for something prepared the night before, such as pancakes and bacon with a few strawberries. I find the fat and protein slows the digestion down a bit and makes it last. If I am in a rush and not prepared I will do something simple like plain Greek yogurt with some canned peaches or pineapples with it.
  • bananas04
    bananas04 Posts: 102 Member
    I like to make a batch of oatmeal Sunday night for the week. I'll add apples, frozen berries, canned peaches or whatever fruit I have on hand. The occasional tsp of chocolate chips too. The protein and fiber help get me through to lunch.
  • kptorbett
    kptorbett Posts: 6
    I prep a green smoothie with a little bit of frozen fruit, almond milk, ice, and a scoop of protein powder every morning. I drink this at around 7 and it keeps me full until 12 or 1.
  • tmjdunn
    tmjdunn Posts: 77 Member
    I am all about oatmeal for breakfast. I usually put chia and flax seeds in mine to make it more filling and some berries for sweetness. If you are pressed for time or prefer colder breakfasts yu cn make overnight oats in a jar in the fridge. I think with my coffee with heavy cream (100 cals alone) I average about 360 cals for breakfast. so cut out the coffee with cream and it would be about 260 ish
  • TheVevina
    TheVevina Posts: 46 Member
    veggie omelet: protein from egg and natural fat from veggies like avocado keep me content for quite a while
  • Amymahari
    Amymahari Posts: 3
    Some rye bread toasted with spinach and a boiled egg sliced on top would be very good for you, even with a little bit of light ham and diced tomatoes. a dash of salt and pepper to taste.

    You can boil the eggs the night before.

    you can buy spinach pre washed. - you can eat as much as yopu like of this stuff as its low cal.

    Another option for you is beans on toast.

    You want to start your day with protein. :)

    I wouldnt do pancakes, avoid canned fruit and anything with too much sugar.
  • crhloses
    crhloses Posts: 17 Member
    I'm sure you're going to get a ton of good ideas...

    Some of my favorites include:

    Greek Yogurt with a Tbsp of grape nuts or oatmeal in it. If it's plain, I'll cut a strawberry or two up to add.
    A hard-boiled egg or two, maybe with a slice of toast
    Breakfast bar like "Kind", or "Cliff"
    English muffin with almond or peanut butter

    Good luck finding what suits you and your caloric/taste needs best.
  • barracudamuscle
    barracudamuscle Posts: 313 Member
    Tagged to get ideas as well :)
  • dsalveson
    dsalveson Posts: 306 Member
    Sometimes I make frittatas and keep them in the fridge. Just pop a slice in the micro in the morning and it's soo yummy and very fast (since you get up so early). I just mix a few eggs, egg beaters, some milk and whatever toppings I want then bake it. Super easy to control the calories/macros depending on what you put in and how big of a portion you eat at a time.

    Or sometimes I eat a banana with a serving of peanut butter which is ~300cal…can't say how full that will keep you though.

    If you're into breakfast sandwiches they are pretty easy to make yourself and a pretty good bang for your calorie buck IMO…english muffin, egg, low sodium Canadian bacon
  • aufond
    aufond Posts: 18 Member
    Oatmeal is great, but, to be more precise -- steel cut oats! I actually don't care for rolled oats, they're too gummy for my taste... However, I found a link on how to prepare steel cut oats here:

    http://www.thekitchn.com/how-to-cook-steelcut-oats-for-134185

    A lot of people won't make steel cut oats because it takes too much time, but with the method above, you only have to spend about five minutes the night before, it's incredibly simple. If you heat up a bowl the next morning, stir in a little milk and slice up a banana, the flavor is really wonderful, there's something about that flavor combination that you've got to try to believe!
  • Fabfitgirl5
    Fabfitgirl5 Posts: 91 Member
    Dude, seriously a really good breakfast is an egg white and cheese muffin. Cook an egg white, use a slice or half of slice of cheese (Kraft single etc.), and toast an English muffin or wheat English muffin and enjoy. You can also prepare a cup of fruit to got with your muffin. The fully prepared muffin is about 210 calories, the fruit another 75-100 depending on what fruit you use.

    Its a delicious breakfast.
  • chiccam
    chiccam Posts: 239 Member
    Go with the English muffin breakfast sandwich. I've made it 3 times this week and it's very satisfying for the calories involved. Only takes about 5 mins if that to make.
  • Ataraxia81
    Ataraxia81 Posts: 63 Member
    Thank you everyone for your great ideas. I have been going with the breakfast muffin idea for the past two weeks or so. It works great! I have been using Thomas' Honey Wheat muffins, egg whites, a slice of ham and a slice of american cheese. The total calories is 292 on the dot. I might try some turkey or something with a bit less sodium in it. My sodium levels are almost always a bit high. I am trying to cut back a little on that.

    Thanks again everyone!
  • smushymushy85
    smushymushy85 Posts: 59
    I get nauseous if I eat anything heavy in the morning (or at all ) and I have a nig sweet tooth especially in the morning
    these are some of the things I eat

    1. Cut up pineapple .plain greek yogurt . Homemade stewed fruit
    If im going to have a busy.morning I add 1/2 of unsweetened alpen or kashi crunch similar

    2. 1/3 cup plain oatmeal (I add a tbsp of flax) home made apple sauce (or chunks of apple)
    cinnamon and a tsp of brown sugar (tastes like apple crisp)

    3 breakfast sammich whole grain english muffin 1 egg (the yolk carries most of the eggs nutrtional value so )
    Turkey bacon (ir turkey sausage) and I use real butter and skip the cheese

    4. On weekends I do whole grain pancakes with a homemade fruit syrup and turkey sausage

    Just a few ideas
  • quzly
    quzly Posts: 78 Member
    My favorite has been the crustless quiche from skinnymom. The portion size is decent and the calories are low but the flavor is HUGE!!! You can check out my diary for details.

    https://www.skinnymom.com/2014/01/15/skinny-quiche/

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