Nice breakfasts under 200 calories

Plain Greek yogurt with fresh blueberries and a teaspoon of ground flaxseed.

I've started having egg whites with Laughing Cow cheese and love it! I sometimes add a couple of slices of turkey bacon, very filling!

0% Fage greek yoghurt and fruit, scrambled egg whites on a piece of toast, I think I've even made a mini ham and cheese breakfast sandwich for ~200 before using a 100 calorie sandwich thin and very precise slivers of cheese and ham, but it wasn't filling by itself.

Make ahead frittata/egg muffins like these quiche cupcakes or sausage cheese and egg bake.

Breakfast Burrito
Sauté onion, pepper, mushroom, spinach. Chop 8 slices of turkey or center cut bacon, and crisp. Cook 8 scrambled eggs, and mix all cooled ingredients together. Lay out 8 large high fiber/low carb burritos (like La Tortilla Factory smart and delicious line or Ole Wellness High Fiber). Divide mixture amongst 8 burritos, top each with 14-28g cheese of choice, and roll into burritos, folding in the sides. Lay seam side down on cookie sheet, and freeze. Once frozen, transfer to labeled freezer bag. To serve, microwave wrapped in damp paper towel for 2-3 minutes until thawed or microwave until thawed and crisp in a pan or under the broiler. Options: add in cooked potatoes, vegetables to taste, sun dried tomatoes, jalapenos, hot sauce, or any other preferred fillings. Can substitute 2 egg whites for each whole egg.

My favorite lately has been making a bacon and cabbage frittata and cutting it into quarters for breakfast four days of my work week. It's so delicious!


Chop and crisp 4 slices center of cut bacon in a pan and remove, preserving the grease. Saute 8 oz of sliced cabbage in the grease until wilted/soft. In a separate bowl whisk 4 eggs, 4 egg whites ( or 3/4 cup liquid egg whites), 1/4 cup skim milk, salt and pepper. Add the egg mixture to a parchment lined cake pan, add in the cabbage and bacon, then sprinkle with 1-2 chopped scallions on top. Bake at 400 until set - about 20 minutes. 4 servings, 144 calories each.

Below is one full serving that I cut in half.

All of my breakfasts are higher than 200 cals, but you could try making a smoothie if you wanted something light.

Smoothies ! The one I make has 211 calories.

I work out in the mornings, so I have breakfast in 2 parts.

Before is usually almost entirely carbs, like a bowl of cereal with almond milk (~125 kcal), a banana (~110 kcal), or toast with butter and jam (~140 kcal). I also do oatmeal, but I've been sick of it lately, too. You could also do a slice of toast with 2 teaspoons of peanut butter and half a banana sliced on top (~200 kcal) or half a bagel with a tablespoon of cream cheese (~180).

After is usually a slightly larger meal with more protein. My favorite is to make a small omelette with one egg(~70 kcal), one sausage link (the Banquet brand ones are ~60 kcal each), and 2 tablespoons of sharp cheddar cheese (~55 kcal). You can also do it as a general scramble(or cook the eggs another way with the other things on the side), and with a little bit of salsa or ketchup, it comes out to almost exactly 200 kcal. I also like 3 ounces of sliced turkey (~75 kcal) wrapped around a stick of mozzarella string cheese cut into long quarters (~80 kcal) dipped in mustard (~155 kcal overall).

Hope this helps at least a little bit!