It's crucial to remember that boredom doesn't have to hinder your weight loss journey, particularly if you are following a calorie-controlled diet. I decided to pursue this approach to weight loss because I enjoy the flexibility of consuming foods from all food groups, which means there's no shortage of low-calorie breakfast ideas for me to use. The beauty is that I don't have to prepare two sets of meals for myself and the rest of the family.
Low-calorie breakfast ideas that you'll love
A friendly reminder: Remember to measure everything according to your calorie allowance when trying out any of these healthy breakfasts. Overeating can undermine your goals, regardless of the source of the calories. I also have my rule of never eating a single meal without protein. Consider that as you go through these ideas.
Low-calorie pancakes
With a few tweaks, you can still enjoy this old-time favorite. Instead of the usual sugar—and butter-laden pancakes, use fat-free milk, applesauce, fewer eggs (or egg whites), no sugar, or substitute with a sweetener. Find the recipe here.
Greek Yogurt with Berries
Plain Greek yogurt topped with fresh berries and a drizzle of honey or a sprinkle of granola is one of my favorite calorie-conscious combos—although I also use it as a dessert. Berries are extremely low in sugar and high in fiber, so this is a winner.
Oatmeal
Whip up a bowl of oatmeal with water or almond milk, topped with fresh fruit, nuts, or a teaspoon of chia seeds.
Avocado Toast
Top a slice of whole-grain toast with mashed avocado and a sprinkle of salt and pepper. Add an egg for extra protein. This works with any bread. Some brands make breads that are lower in calories per slice.
Smoothie
Blend spinach, a banana, some frozen berries, and a scoop of protein powder with water or almond milk.
Egg White Omelette
Make an omelet with egg whites and vegetables like spinach, tomatoes, and mushrooms. You will love this idea if you like me, a volume eater. You can have as many as 6 egg whites in one sitting, depending on your goals.
Chia Pudding
Soak chia seeds overnight in almond milk, mix with vanilla extract, and top with fresh fruit.
Cottage Cheese and Fruit
A serving of low-fat cottage cheese with pineapple chunks or sliced peaches is satiating.
Whole Grain Cereal
Have a serving of whole-grain cereal with almond milk and fruit.
Apple and Peanut Butter
A sliced apple with a tablespoon of natural peanut butter is a game changer. I'm not an apple person, but I enjoy having them with peanut butter.
Veggie Breakfast Burrito
Fill a whole-wheat tortilla with scrambled egg whites (or just one egg), black beans, spinach, and salsa.
Quinoa Breakfast Bowl
Quinoa is a versatile superfood that you can enjoy any time of the day. Sprinkle cinnamon, fresh berries, and a drizzle of maple syrup on cooked quinoa, and enjoy.
Tea and whole-grain toast
A cup of tea with a slice of whole-grain toast spread with a thin layer of almond butter will go a long way. It's not about the complexity of the meal but the macronutrients.
Boiled Eggs with Veggies
Eggs served with sliced cucumber, cherry tomatoes, and a few whole grain crackers are as good a breakfast as any other idea and a complete meal.
Egg Muffins
Egg muffins revolutionized healthy eating everywhere. I like that I can bake at least a dozen at once, and they freeze well. Make these with beaten eggs, spinach, bell peppers, and a small amount of cheese baked in a muffin tin.
Hummus Sandwich
Spread a dollop of hummus on toast and top with fresh vegetables like cucumber, tomato, and spinach. This breakfast combination has worked several times for me. I much prefer the homemade variety of hummus because I can control its fat content, but the store-bought variety works, too.
Smoothie Bowl
Make your smoothie thicker (frozen berries and banana), transfer it to a cereal bowl, and top it with granola and fresh fruit.
Low-Fat Muffins
Being able to enjoy home-baked goodies still makes the journey worthwhile for me. Muffins made with whole wheat flour, applesauce instead of oil, and plenty of grated carrots or zucchini will be much lower in calories, so you can enjoy them guilt-free.
Overnight Oats
Overnight oats saved oatmeal. The usual oatmeal porridge can be dull when eaten repetitively, but it is back in style, all thanks to overnight oats. Simply soak rolled oats overnight in almond milk with chia seeds and a bit of honey, top with fresh fruit in the morning, and enjoy.
As you can see, you don't have to be stuck in a rut because of your health goals. There is a variety of low-calorie breakfast options that you can enjoy, and most of them are convenient.
What is your go-to low-calorie breakfast? Please share below, and remember to pin and share.
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