I need lower calorie breakfast options! Help!

bnazarian
bnazarian Posts: 20
edited October 4 in Food and Nutrition
Hi, well today I entered the data for my breakfast: plain oatmeal with dried cranberries, walnuts and an apple, plus my cup of coffee with 2% milk and I was close to 600 calories! My bowl was not even that big so I thought wow, I need to figure out some options that help energize me for a run/hike or workout most mornings but not so many calories that I spend my workout working it off. I am guessing between 300-400 calories most mornings is reasonable.
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Replies

  • maleva720
    maleva720 Posts: 165 Member
    I have Greek yogurt with granola and chocolate chips at around 300 calories.
  • iwillsoonbeslim
    iwillsoonbeslim Posts: 283
    A portion controlled pot of porridge (If you're in the UK, Tescos is around 170 cals a pot) and a huge salad sarnie on brown or use Warburtons thins..don't fill you for as long, but still feels like a hearty meal for just 100 calories each (plus filling) :) Sets me up for a 8+ hour day on the mountains :)
  • smelius22
    smelius22 Posts: 334 Member
    I've been eating a new breakfast since sunday and i'm really liking it. one boiled egg, one nutrigrain bar, and one cup of yoplait yogurt.. its nothing fancy or organic or whatever, but it keeps me full and energized! :) only around 300 cal
  • afigueroa_pr
    afigueroa_pr Posts: 344
    It took me a while but the short answer is to use substitutes for everything.
    I substitute egg whites for whole eggs, 1% milk for whole milk, low cal whole wheat bread for white bread, skinny cow cheese wedges for regular slices of cheese, I can't believe it's not butter for regular spread and tropicana 50 for regular orange juice.
    All of that was only 255 calories this morning.
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
    Drop the dried cranberries and go for a fresh or frozen fruit (like blueberries). When you add nuts to anything you'll see a spike in calories, you just have to decide if the benefits outweigh the costs. Also, go with fruit on your oats or eat the apple (or cut up the apple and put it on your oats) not both, you're getting a lot of fiber that way, but a ton of sugar too.
  • ashleyxnicole89
    ashleyxnicole89 Posts: 38 Member
    This may sound unhealthy but it's under 300 calories and it fills me up! I use one slice of bread, usually potato because it's my favorite. a slice of 2% sharp cheddar kraft singles. 1 piece of bacon/turkey bacon/ or one sausage patty/ link. then a fried egg on top. I'm a sucker for the yolk. I usually eat around 830-9 and don't get to eat again untill 2-4 because of my job and this def does the job for me!
  • CAH1968
    CAH1968 Posts: 14 Member
    Smoothies!!!!! No dairy. Use water or coconut water. Frozen berries and bananas (can be frozen) really are enough sweetener. Try different recipes. Add flax seed too if you can. (Or chia seeds). They are addicting and filling.
  • ArtificiallyBalanced
    ArtificiallyBalanced Posts: 44
    my oatmeal for breakfast is right around 400 and i have 1/4 cup rolled oats, 1/4 cup wheat bran, either 3 egg whites OR 1/2 scoop protein powder, 1/2 tablespoon chia seeds or flax, tons of cinnamon and a little unsweetened almond milk and water. Then I add a small banana and a tablespoon of natural peanut butter. I have skim milk in my coffee with splenda and this breakfast holds me over til my lunch anywhere from 1 to 3 PM! If I dont do oatmeal I do a smoothie-in-a-bowl which is 1 cup frozen spinach, 1 1/4 cup unsweetened vanilla almond milk, 1/2 scoop protein powder, 1 cup frozen berries and chia seeds blended together then dumped in a bowl (its thick!) and topped with 1/4 cup fiber 1 original cereal and a scoop of peanut butter. Sounds weird but its SO good and gives you a ton of energy!
  • aimeeturner
    aimeeturner Posts: 225 Member
    I like egg whites with some fat free cheese cooked and wrapped in some whole wheat tortillas. Two of them plus my black coffee and 1/2 cup of red seedless grapes are only 234 calories. I also drink 20 ounces of water in the mornings.
  • ScarletFyre
    ScarletFyre Posts: 754 Member
    I will have a packet of oatmeal and that usually is around 100-150 calories depending on the flavor, type etc. If that is not enough food to start your day - maybe add toast or a hard boiled egg?
  • theresamommyof4
    theresamommyof4 Posts: 206 Member
    I know... Oatmeal can get tricky, but it holds me over for such a long time, I can't go without it! This is what I had for breakfast...

    1/2 cup of oatmeal (cooked in a cup of water)
    2 tbsp of natural peanut butter
    1 cup of stawberry halves
    coffee (black)

    That was 389 calories

    I used to use cream in my coffee, but the calories weren't worth it to me, so I went black. I used to HATE black coffee, but now I love it... just takes some getting used to!
  • marycmeadows
    marycmeadows Posts: 1,691 Member
    I like to have an egg white omelet - 3-4 egg whites & add in some veggies, and either a smoothie made with greek yogurt, or a container of greek yogurt with plain dry oatmeal or chia seeds mixed in.
  • Christina1007
    Christina1007 Posts: 179 Member
    Hi,

    I have oatmeal with milk for breakfast. I have it plain though with 2 pills of sweetners to give it a bit of sweet taste. Mine comes up to 250 cals though. Interesting...
  • 99clmsntgr
    99clmsntgr Posts: 777 Member
    My breakfast today:
    Thomas - English Muffins - Multi-Grain Light 1/3 Daily Fiber (3 Points), 1 muffin (57 grams) 100 calories
    Jif - Creamy Peanut Butter , 1 Tbsp. (32g) 95 calories
    Smuckers - Strawberry Preserves, 1 Tbsp 50 calories
    Total: 245 calories

    Takes about 5 minutes to make (damn you, toaster! Toast faster!) and does a pretty good job of keeping me feeling full until morning snack.
  • NemesisJRM
    NemesisJRM Posts: 248 Member
    See I'm thinking the opposite, I want a good portion of my calories to go on breakfast, and then a little less on lunch and then less again at tea time, this is because I find my metabolism runs faster in the morning, and therefore I'd would rather consume more calories AM than PM to allow my body to process them better, as its known that metabolism slows down the closer you get to bed time.

    I also try to eat my Carbs AM time and then more protein towards PM....... However not sure how good this idea is but its what Im current going to try out and see :-D

    Therefore I don't think 600 cals on breakfast is to much if your eating about 1500 a day it leaves a good 500 lunch and 400 dinner..... which on high protein, low carbs is pretty easy. Chicken breast and plenty of Veg :-D
  • beckyinma
    beckyinma Posts: 1,433 Member
    1/2 an english muffin, 2 tsp butter substitute, 1 tsp grape jelly, 1 medium egg, 1 slice precooked hormel bacon, a slice of homemade toast, and a cup of coffee with ff coffeemate, 318 calories:

    Screenshot2011-10-25at92236AM.png
  • Heidi1987
    Heidi1987 Posts: 191 Member
    most mornings I have once slice of wholemeal toast with once scrambled egg on top. around 200cals depending on the bread you have
  • Beezil
    Beezil Posts: 1,677 Member
    plain brain flakes with fat free organic milk and a cup of trop50 orange juice, then a cup of hot green tea = 185 calories
    That was my breakfast today, as on most days. :) Keeps me full until lunch.
  • kmchi
    kmchi Posts: 3
    I work a desk job, so I don't burn much off during the day. I start off with either a Kashi cereal bar (maybe 110-130 cal) or Nature Valley granol bars. 1 package (2 bars) is around 180. Plus coffee!! I wait til I'm at work and eat at my desk, so the gap between breakfast and lunch is a little shorter.
  • asyouseefit
    asyouseefit Posts: 1,265 Member
    My 2 breakfast options:

    1/2 cup rolled oats
    1/2 cup skim milk
    1/2 apple
    1/2 tbsp nut butter
    splenda or stevia
    ~270 cals

    2 eggs scrambled with just enough oil to coat the pan (1/2 tsp)
    1 slice of wholegrain bread
    1 slice ham
    ~240 cals
  • Silvercivic
    Silvercivic Posts: 156 Member
    I eat breakfast at 8, workout hard from 9-10:30, and then I don't really get to eat again until 1:00. I had 2 different breakfasts that I rotate through and they are each a little over 300 calories:

    1. dannon light and fit yogurt (80cal) with kashi go lean crunch honey flax (100 cal for 1/2 cup) I pair that with a nonfat latte that I make. If I decide to go with straight coffee with a little bit of nonfat milk in it (as I did today) then I eat a full cup of the kashi.

    2. thomas hearty grains whole wheat bagel (240 cal) with a hard boiled egg (70 cal) and a cup of coffee with a little nonfat milk. or you could put peanut butter on that bagel- 1TBSP is about 95 calories.

    You said you eat an apple in the mornings- how bout having an apple with peanut butter on it? 80 cal for the apple, 195 cal for 2TB of pb.

    good luck! I'm off to workout! :)
  • Shariegreen
    Shariegreen Posts: 13
    I have 2 packets of a high-fiber oatmeal (Essentials Everyday Cinnamon Swirl High Fiber) that comes in at 320 calories total and it's VERY filling. I usually leave a few bites left because I'm full. Maybe if you switch your brand of oatmeal or just add cinnamon instead of the fruit which is high in sugar and calories? 2 eggs and 2 slices of toast are also about 320 calories.
  • bsuther21
    bsuther21 Posts: 1
    I find that egg whites, yogurt, and toast keep me fueled and ready for the day. You can easily eat all of this for under 300 by choosing the light bread, light butter, light/fat free yogurt, and whites instead of yolks.
  • mmocarr
    mmocarr Posts: 108 Member
    I love whole grain frozen waffles. 2 for 140 calories and you can add fresh fruit to them, light strawberry cream cheese, low sugar jelly, cinnamon and splenda. If you need more cals than that add a yogurt, juice, or an egg.

    happy mornings
  • jkuhn71
    jkuhn71 Posts: 199
    It doesn't copy the prettiest, but here's my oatmeal breakfast (1/2 cup oatmeal, 1/2 cup frozen fruit, 1 scoop protein powder, 2 cups of coffee with half & half and splenda):

    Breakfast Calories Carbs Fat Protein Fiber Sodium
    Giant - Quick Oats, 1/2 cup (39g) 140 26 3 5 4 0
    Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0 0 1 0 9
    Splenda - No Calorie Sweetener Packets, 4 packet (1.0g) 0 0 0 0 0 0
    Giant Food - Fat Free Half and Half, 4 Tbsp 40 6 0 2 0 50
    Gnc Pro Performance - 100% Whey Protein Vanilla, 1 Scoop 120 4 2 20 0 100
    Dole - Strawberries, Peaches, and Bananas Frozen Fruit, 0.5 cup 35 10 0 1 2 0
    Add Food Quick Tools 340 46 5 29 6 159

    EDIT: I mix the fruit and protein powder into my oatmeal.
  • CharityEaton
    CharityEaton Posts: 499 Member
    Drop the dried cranberries and go for a fresh or frozen fruit (like blueberries). When you add nuts to anything you'll see a spike in calories, you just have to decide if the benefits outweigh the costs. Also, go with fruit on your oats or eat the apple (or cut up the apple and put it on your oats) not both, you're getting a lot of fiber that way, but a ton of sugar too.


    I love my oats in the morning too! I used to put almonds in it but saw that I was having a really high cal. breakfast too! I dropped the almonds and started adding 2 tbsp. of Peanut butter powder. I also cut up a small apple or add frozen blueberries to it.
    My oatmeal breakfast is : 1/2 cup oats, 1 apple cut up into the oats, 2 tbsp. peanut butter powder, and 1/2 cup of milk. If I am really feeling like I need more food I skip the pb powder and eat a hard boiled egg.
    I am always soooo hungry for breakfast and I always feel like my breakfast is sooo many calories compared to what others are eating but I have always been a breakfast person and what works for me may not work for others!
    Good Luck!
  • mazp12
    mazp12 Posts: 26 Member
    I usually have 30g of Ready Brek porridge with 150mls semi skimmed milk which is 182 calories :-)
  • sarahstro
    sarahstro Posts: 8
    I have found these GREAT breakfast sandwiches (Vita Sandiwch Egg N Cheese w/ vegetables) they are filling and only 150 calories! I love them!
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    how many walnuts are you putting in? that's the only thing I can think of that would be adding so many calories. I usually just use a tablespoon of chopped walnuts in my oatmeal and that keeps the calories lower!
  • Mom2M_and_O
    Mom2M_and_O Posts: 214 Member
    I eat 1 cup of Special K with Red Berries with 1/2 cup of 1% milk for breakfast, coffee with half and half and raw sugar. Then a couple of hours later I eat Chobani greek yogurt. I was eating all of it for breakfast but found I didn't have time in the morning, so I moved the yogurt to an early morning snack at work instead. Having that protein carries me several hours to lunch. If I had time in the morning to cook something, I'd be eating the egg and cheese on an English muffin like someone posted earlier. That sounds great -- will have to try that on the weekends!
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