Low Calorie Breakfast Recipes To Keep You Full

Opinions vary on what constitutes a healthy breakfast. In my opinion, the ideal breakfast would consist of high protein, high fiber, and high vitamins. For this reason, I recommend a breakfast of eggs and/or oatmeal plus fruits and/or vegetables. There are other low fat, low calorie breakfasts to choose from, but I’m going to elaborate on this combination.

Oatmeal is a good source of fiber. The challenge here is to get more protein and vitamins into the meal. The easiest way to increase the vitamins is to add a serving of fruit. Simply cut up your fruit (pineapple, apples, peaches, berries, bananas) into bite-size pieces. You can add the fruit to the oatmeal before you add water, or mix the fruit into the oatmeal once it is done and microwave the whole mixture, or you can just serve the fruit on the side. If you are adding juicy fruits, such as pineapple or strawberries, the heat will release their juices, so you will probably want to reduce the amount of water or milk in your oatmeal.

There is another way to get fruit into your oatmeal, and that is to get oatmeal into your fruit. In this case, make an fruity smoothie and then add the oatmeal. I like to sprinkle the oatmeal on top of the smoothie, but you could mix it through the beverage if you prefer.

You may be wondering, what about fruit juice. Some people, however, are opposed to drinking fruit juice, since the natural sugar is relatively high, and the fiber is general zero. In some cases, the processing of the juice has even destroyed the vitamins. My opinion is that drinking fruit juice can be a healthy choice as far as getting vitamins, but it is not a good way to keep the weight off.

To add protein to your oatmeal or smoothie, you can mix in some soy or whey protein, milk, soy milk (almond milk is not high in protein), or even top your oatmeal with plain non-fat yogurt (I would use vanilla yogurt, but that adds sugar). You could also try mixing in some nuts, such as almonds, but that will increase your fat and calorie content.

Another easy way to add protein is to add it as a side dish, for example boiled eggs cooked in advance or beans leftover from the day before.

As with oatmeal, the simplest way to add vitamins to your eggs is to serve cut fruit on the side. The second easiest way to add vitamins and fiber is to stir vegetables into your scrambled eggs or omelet. Some vegetables that taste good with eggs are tomatoes, spinach, onions, and peppers.

You may want to add some complex carbohydrates to your meal. Toast can be a fast, healthy choice, but nutrition varies greatly among different brands and types of bread. Be sure to check the nutrition on the package for fiber content over 10% of the recommended daily allowance. I have found bread labeled “whole wheat” that was low in fiber. I recently found bread labeled “sugar-free”, and wondered why they were even putting sugar in my bread to begin with. If you are eating white bread, please stop. That’s what they serve in prison (and even prisoners deserve better).

Potatoes can be a good source of fiber, and they are a great source of vitamin C. Some people might argue they are too starchy or high in calories. I would simply argue that it’s easier to toast some bread and slice a tomato than to cook a potato.

One of the best ways to add fiber is to serve beans on the side. My favorite is jalepeno-flavored black beans. Ideally, you would also serve some fruits or vegetables too.

Once you are eating your protein-enriched oatmeal and fruit or your eggs with fruit, veggies, and high-fiber starch, you may eventually want more variety.  Following are some low-calorie ways to spice up your breakfast.

For eggs, you can add chili powder, garlic, fresh chili peppers, hot sauce, salsa, or oregano.  If you decide to boil your eggs, could also try mustard or dill as seasoning.

While many people think sensible eating is the best way to maintain a healthy weight, I still think counting calories is the key. For this reason, I’m including some meal ideas with approximately 300 calories. For the scrambled egg recipe, I’ve included 1/2 tablespoon of oil for cooking the eggs. Plant oils are a good source of “healthy fats”, but they are high in calories. If you prefer a low-fat, low calorie alternative, there are plenty available; or you could choose to boil the egg instead.

Soy protein powder – 1/2 scoop - 65 calories, 9 g protein

Oatmeal – ½ cup dry, 1 cup prepared – 150 calories, 15% RDA fiber

Strawberries – 1/2 cup halves – 25 calories, 6% fiber, 75% vitamin C

Banana – 1/2 medium – 53 calories, 8% fiber, 11% vitamin C

293 calories

For hot cereal: Prepare the oatmeal according to the instructions, stir in the cut fruit, and microwave for about 45 seconds.  Then stir in the protein powder.

For smoothies: Put strawberries, banana, soy protein, ¼ cup crushed ice, and dry oatmeal in the blender, and blend after each addition. Or don’t blend the oatmeal; just sprinkle it on last and stir with your spoon.

Large egg – 80 calories – 6 g protein

Whole Wheat Toast – 75 to 120 calories, 9% RDA fiber (higher is better)

Tomato – 1 medium – 30 calories – 20% A, 25% C

Pinch of Oregano or other spices

Oil – 1/2 Tablespoon – 60 calories

245 - 290 calories depending on bread

Heat the skillet over medium heat.  Lightly grease the pan with oil.  Add beaten eggs and scramble them.  Chop the tomato, stir oregano into the tomatoes, and microwave for about 30 seconds.  Top the eggs with chopped tomato mixed with a sprinkle of oregano or other spices.

Fat Free refried beans – 1/4 cup – 60 calories, 16% fiber, 3.5 g protein

Boiled potato – 2 ½ inches in diameter with skin – 120 calories, 10% fiber, 29% vitamin C, 2.5 g protein

½ grapefruit – 40 calories, 28% A, 64% C

low-fat cottage cheese – 1/4 cup (4 Tablespoons) – 50 calories, 8 g protein (Or you might substitue 2 Tablespoons of low-fat shredded cheese or grated parmesan for 45 calories and 4 g protein)

= 270 calories