Low Calorie Breakfast Ideas To Help With Weight Loss

What Is A Good Low Calorie Breakfast?

A low calorie breakfast is a fantastic way to start the day. As you know, breakfast is the most important meal of the day because if you eat healthy and filling food for breakfast, it will protect you from snacking on junk food for the rest of the morning. However, what constitutes healthy breakfast food? Food that is high in protein and low in calories while being nutrient-dense is the best breakfast food. You can prepare a good low calorie breakfast in a multitude of ways from a few main ingredients. These are listed below.

10 Low Calorie Breakfast Ideas

These healthy low calorie breakfast recipes will help you kick off your day in a nutritious way leaving you feeling energised and full. Each of the healthy breakfast options below are under 300 calories so you can have a satisfying breakfast without going overboard. The key is to look for low sugar options when selecting breakfast products in the supermarket such as cereals and yoghurt.

low calorie breakfast yogurt
1. Yogurt

Health Benefits Of Yogurt.

Recent studies out of Harvard have confirmed the benefits of eating yoghurt to promote health and weight control. Yogurt is full of nutrients like calcium and magnesium and high in protein. Another benefit is that yogurt contains probiotics – live bacteria which are good for your health. To have a good low calorie breakfast with yogurt, pick one that is low in sugar and has live cultures, like Greek yogurt.

Yogurt Breakfast Recipe

To 250g of Greek yogurt, add some chopped fruit, like blueberries or strawberries which are packed with flavanoids and are heart-healthy. Sprinkle with some oats, and you have a delicious healthy breakfast to start the day. Alternately, combine your yogurt and berries in a blender and you have a mouth-watering smoothie to go!

low calorie breakfast fish congee
2. Fish

Health Benefits Of Fish.

Fish is a good source of protein and certain types of fish such as salmon, mackeral and herring is high in healthy Omega 3  fats. However, most fish is healthy for you as fish contains many vitamins and minerals including iodine. Smoked fish however is usually high in salt and nitrates so go for fresh fish instead. A delicious and easy low calorie breakfast of fish congee is an excellent way to have fish for breakfast. This is a popular breakfast option in China and Japan.

Fish Congee Breakfast Recipe

To make fish congee, soak half a cup of white rice in water for half an hour. In the meantime  cut 100g of  white fish fillets such as groupa or cod into cubes or thin slices and leave to marinate in a little soy sauce for 10 minutes. Then boil the  rice in water  until it is soft and mushy for about 20 minutes. (Depending on your preference, use 3 cups of water for a thicker porridge and 3.5  cups for for a thinner consistency.) Add the fish and some oyster mushrooms to the rice porridge and cook for about 5 more minutes. Garnish with chopped scallions and enjoy this lovely low calorie breakfast treat.

low calorie breakfast oatmeal
3. Oats

Health Benefits Of Oats.

As you probably already know, oats are one of the healthiest whole grains foods you can eat. They’re full of fibre, antioxidants and minerals and have a low glycemic load.  Therefore, oats keep you feeling full for longer and also help lower blood sugar levels. An important benefit of oats is that they reduce LDL cholesterol and so lower your risk of heart disease. However, not all form of oats at the supermarket are the same. Instant oats have alot of added sugar and are highly processed. You’re better off using steel-cut oats or rolled oats.

Oatmeal Breakfast Recipe

Oatmeal is really easy to make, and so versatile as you can add a topping of your favourite fruit, seeds or nuts for extra flavour. See our recipe for overnight oats for a quick easy way of preparing oats in advance if you’re in a rush in the mornings. Rolled oats can be eaten straight out of the box with a dash of milk or yoghurt, or made into a hot oatmeal cereal by combining with milk in a saucepan, bringing to the boil and simmering for a few minutes. Some delicious toppings you can add are blueberries, mango, coconut or honey… use your imagination!

low calorie breakfast protein shake
4. Whey Protein

Health Benefits Of Whey Protein.

Whey is the watery part of milk that remains when curds are made during cheese production. Whey is a complete protein, low in lactose and a good source of nutrients and amino acids. Protein powders made with whey protein have long being used by athletes to aid strength training as whey protein can help build muscle and aid weight loss. The best form of whey protein is the “concentrate” form rather than the “isolate” or “hydrolysate” forms as these lack some nutrients. However, whey protein can have side effects if consumed in high doses, so it’s best used in moderation. Protein smoothies make for a brilliant low calorie breakfast food. They are extremely versatile, and can be made up with whatever flavours you desire.

Protein Smoothie Breakfast Recipe

Making a protein smoothie is easy. Simply add a scoop of protein powder to the blender with a cup of milk and add fruit (kiwi, mango, orange, banana, strawberries, blueberries, whatever you love!). For extra flavour you can add any of the following: cinnamon, mint, almonds, flaxseeds, macadamia nuts, coconut or even coffee. Blend and go! 

low calorie breakfast ffruit bowl
5. Fruit

Health Benefits Of Fruit.

As you’re probably aware, fruit is loaded with an array of nutrients, from vitamans and minerals to phytochemicals. Most fruits are high in fibre content, low in calories and have a high water content. As a result you feel fuller for longer. Eating fresh whole fruit is the best way of obtaining the full health benefits of fruit. Some of these benefits are that fruit lowers the risk of cancer and heart disease. National health authorities recommend having at least two servings of fruit a day. 

Fruit Salad Breakfast Recipe

 You can use whatever fruits are in season to make a delicious fruit salad. For this recipe, cut 3 strawberries into quarters, peel and chop a kiwifruit. add a couple of slices of orange chopped into pieces, and top with raspberries. Mix in a bowl and squeeze some orange juice over the top. As a variation you can add grapes, pineapple or bananas. Enjoy.

low calorie breakfast eggs
6. Eggs

Health Benefits Of Eggs.

Eggs are a true superfood. Both the white and the yolk are packed with nutrients. Eggs have all 9 essential amino acids so are a good source of quality protein. More than half of the protein is in the egg white along with vitamin D, B6, B12 and minerals like selenium, zinc and iron. The yolk has fat soluble vitamins like A, D, E and K. The yolk also contains more fat and cholesterol. However, recent research has shown that even eating an egg a day does not increase LDL or “bad” cholesterol. Therefore, an egg makes for a perfect low calorie breakfast with powerful health benefits. Eggs are versatile and can be prepared in myriads of ways.

Poached Eggs On Wholegrain Toast Breakfast Recipe

A delicious way to enjoy eggs is by poaching. Simply cook the egg in a pan of simmering water with a little vinegar. Gently spoon some of the water over the egg while its cooking. Toast a slice of wholegrain bread and spread some smashed avocado onto it. Serve the egg on top of the avocado bread and serve with grilled tomatoes.

7. Bran

Health Benefits Of Bran.

Wheat bran, like oat bran is a high in insoluble fibre. Therefore, it helps with digestion and keeps the bowels regular. Additionally bran helps lower cholesterol, helps control blood sugar levels, strengthens the immunune system and can help with weight loss as it keeps you fuller for longer.It may even help prevent colon cancer.

Wheat Bran Crepes Breakfast Recipe

Beat an egg into a cup of fat free milk. Add half a cup of plain flour, half a teaspoon of baking powder and half a cup of wheat bran to the mix. The mixture is sufficient for 4 crepes. To make crepes, pour one quarter of the mixture at time onto a warm non stick skillet pan and cook until golden brown. Flip the crepe over and cook the other side.Limit yourself to consuming 2 crepes for a low calorie breakfast.

low calorie breakfast cottage cheese
8. Cottage Cheese

Health Benefits Of Cottage Cheese.

Cottage cheese is a mild fresh cheese made from curds, that is high in proteins, vitamins and minerals including selenium, and Vitamin B12. Studies have shown that cottage can help you lose weight. Firstly, this is because cottage cheese contains a high level of calcium. Research has shown that calcium reduces fat build up in the body and helps speed up fat loss. Secondly, as cottage cheese is made up of over 70% protein, it keeps you feeling fuller for longer.

Cottage Cheese On Wholegrain Toast Breakfast Recipe

To make a delicious cottage cheese breakfast toast, take a slice of wholegrain bread (or 2-3 Ryvita crackers) and tope with half a cup of cottage cheese, chopped chives and sliced tomatoes. You can vary the toppings as you please, adding jalapenos if you want a bit of bite, herbs like thyme, nuts or even fruit if you want a sweet touch.

low calorie breakfast avocado
9. Avocado

Health Benefits Of Avocado

Avocados are a superfood that are good for heart health. Although avocados are high in fat with over 70% of calories coming from fat, these are healthy monounsaturated fats, mainly oleic acid which is believed to reduce inflammation. Avocados are also high in fibre, antioxidants, vitamins C, B5, B6 and E, and potassium.

Avocado Egg Sandwich Breakfast Recipe

A mouth-watering way to enjoy avocados for breakfast is in sandwiches. Avocado and scrambled eggs make a perfect combination. Scramble an egg in water and a little milk in a non-stick skillet and cook till fluffy. Cut an English muffin in two and lightly toast. Divide the scrambled egg into two parts and layer on top of the muffin halves. Top with sliced avocado and chives. Season with freshly crushed black pepper.

low calorie breakfast baked beans
10. Baked Beans

Health Benefits Of Baked Beans

Baked beans are an inexpensive, versatile and nutritous food with many health benefits. Baked beans are haricot beans stewed in tomato sauce. They are rich in fibre and protein and are a low glycemic load carbohydrate. A small can of baked beans provides more than 25% of the RDI for folate. The tomato sauce contains an antioxidant called lycopene. Baked beans are low in fat.

Baked Beans Jacket Potato Breakfast Recipe

Besides having baked beans on toast, you can easily make a jacket potato stuffed with baked beans for a low calorie breakfast. Pierce the potato with a fork and cook in a microwave oven till soft. This should take about 10 minutes in total, with turning the potato over half way to cook through evenly. In a small bowl combine the baked beans with chopped chives and a pinch of red chilli powder. When the potato is baked, make a slit down the middle and stuff with baked beans mixture.

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