Breakfast is the most important meal of the day. It improves your energy levels, enhances metabolism, stabilizes blood sugar levels, and more. However, you eat breakfast after 8-10 hours of no food intake, so overeating without keeping a check of calories is a possible reality. To help you avoid this hurdle, here are some easy-to-prepare, healthy, and low calorie breakfast ideas.
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Low calorie breakfast: Kiwi, blueberries, and greek yogurt
For this dish, you’ll need a few tablespoons of yogurt, some chopped and peeled kiwi, and a handful of blueberries. Put them all in a bowl, mix well, and pour. This breakfast will give your day a sweet start, where you don’t have to compromise on taste, but only calories. You can eat this yogurt fruit smoothie as a dessert or as a standalone breakfast.
Calorie breakdown: 1 chopped kiwi (42 cal), 3 tbsp fat-free Greek yogurt (24 cal), 50g blueberries (29 cal); total: 95 calories
Egg white and black pepper omelet
One of the most popular dishes of the west, egg white, and black pepper omelet is an easy-to-prepare, healthy, and low-calorie breakfast. All you need to do is make an omelet, season it with chives, pepper, and salt, and serve it with three egg whites. Though not the tastiest of the dishes you’ll come across this list, egg while with omelet can go a long way in keeping your weight and in check.
Calorie breakdown: 3 egg whites (51 cal), 1 tsp olive oil (40 cal), salt and pepper to taste; total: 91 calories
To gain a deeper understanding of the nutritional aspects of a low–calorie breakfast that includes soft-boiled eggs, explore valuable insights on soft boiled egg nutrition, enabling you to make informed dietary decisions for a wholesome morning meal.
Low calorie breakfast:?Mixed berry yogurt smoothie
Similar to kiwi-blueberry-yogurt, berry yogurt smoothie is also a sweet, delicious, light, and low-calorie breakfast. For this dish, you’ll need strawberries, raspberries, blackberries, skimmed milk, and Greek yogurt. Mix all the ingredients in a bowl or mixer, and serve the smoothie in a bowl. Berry yogurt smoothie is mostly consumed as a dessert, but you can eat it as a breakfast substitute, as well.
Calorie breakdown: 25g strawberries (8 cal), 25g raspberries (13 cal), 25g blackberries (11 cal), 150ml skimmed milk (35 cal), 25g 0% fat Greek yogurt (22 cal); total: 89 calories
Scrambled egg and mushrooms
Scrambled eggs are a protein-rich, low-calorie breakfast that will keep you full till lunchtime. Pair them with 100 g mushrooms, and you’ll get yourself a healthy, delicious, and flavored dish. However, make sure to stick to one egg only, and don’t add any butter or milk to the bowl. You can, of course, add pepper or salt if you want to spice it up a bit.
Calorie breakdown: 1 medium egg (78 cal), 100 g fresh mushrooms (13 cal); total: 91 calories
Low calorie breakfast: Beans on toast
As dull as it may seem, beans and toast make an excellent low calorie breakfast option. Pop the bread in the toaster and heat the beans in the microwave. Now, pour the beans on the crusty wholemeal bread and enjoy your quick, simple breakfast. If you want to add more flavors to your dish, you can dip the beans in honey or spicy gravy, as well.
Calorie breakdown: 1 slice of wholemeal bread (55 cal), 50 g baked beans (42 cal); total: 97 calories
Banana and honey
Banana with honey is another simple, easy-to-make, quick, and low-calorie snack breakfast. Peel a fresh banana, slice it into chunks, drizzle with honey, and enjoy this sweet and healthy snack. If you don’t like a raw banana with honey, you could mash up the banana and warm it in the microwave before topping it with honey.
Calorie breakdown: 1 banana (89 cal), 1/2 tbsp honey (10 cal); total: 99 calories
Low calorie breakfast: Spinach omelet
Omelet isn’t that boring, after all, thanks to a plethora of seasonings and available. Omelet, in itself, is a low calorie breakfast, as discussed earlier. Spinach, on the other hand, is rich in iron. We’ll not get into the benefits of iron here, but it’s good.
Crack the egg in a cup and whisk it. Then, add it to a small non-stick frying pan and let it cook. Once the bottom of the omelet turns brown, add some spinach and grill on the top. Besides, you can also add salt, pepper, and other herbs to taste.
Calorie breakdown: 1 egg (78 cal), 60 g fresh spinach (16 cal); total: 94 calories
Melons
That’s it? Melons only? Well, melons are a healthy choice for breakfast. 90% of their weight is water; they’re refreshing, light, and full of beneficial vitamins and minerals. If you don’t want to eat melons as a standalone breakfast, you can also eat them before or after a meal to improve digestion.
Calorie breakdown: 200g melon (65 calories); total: 65 calories
Cinnamon toast
Heat some butter in a non-stick frying pan, along with a couple of squirts of olive oil. Once the butter melts, add a slice of nimble wholemeal bread to the pan and ‘shallow fry’ for 2 minutes until the bread turns brown. Turn the bread over and repeat the process. Then, put the cooked bread on to a plate, add a pinch of cinnamon, and sprinkle with Truvia. For easy eating, cut the toast into triangles before serving.
Calorie breakdown: 1 slice nimble wholemeal bread (50 cal), 5 g butter (36 cal), extra virgin olive oil spray (1 cal), 1/2 tsp Truvia (5 cal), cinnamon; total: 92 calories
Ham omelet
Another omelet dish on the list, ham omelet, is a quick breakfast option that takes no more than 5 minutes to prepare. Crack an egg in the cup, whisk it, and pour onto a small, hot, non-stick pan. Add in a slice of chopped up ham (cut small to spread to flavor more uniformly). This is the perfect protein-rich breakfast idea to serve while keeping your calories in check and staying satiated until lunchtime. Though if you’re allergic to eggs, perhaps an eggless breakfast idea would be best for you.
Calorie breakdown: 1 egg (78 cal), 1 wafer-thin ham slice (19 cal); total: 97 calories
Citrus fruits
Not exactly a breakfast, but if you like citrus fruits, you can have them for breakfast, as well. Peel a grapefruit and remove all the skin and pith. Slice either side of the membrane to remove each segment of the fruit. Take a satsuma and repeat the process. Last, mix the grapefruit and top it all with pomegranate seeds. However, remember that eating too many citrus fruits on an empty stomach and increase acid production.
Calorie breakdown: 1 grapefruit (42 cal), 1 satsuma (23 cal), 15g pomogrenate seeds (10 cal); total: 75 calories
Conclusion
Increased calorie consumption results in obesity and diabetes, especially when you eat too much on an empty stomach. Try these aforementioned low calorie breakfast ideas to make your breakfasts healthy, nutrient-rich, and low-calorie.
So, what’s your favorite breakfast?
Varsha