Low Calories Breakfast Ideas for a Healthy Weight

low calories breakfast ideas

Are you looking for low calories ideas for breakfast? Dubbed as the first meal of the day, breakfast fuels our empty tummies to energize our day.  

Instead of skipping breakfast, you can start the day with delicious meals that are low in calories. That is better than not leaving your home with an empty stomach.

Start a healthy day with these delicious, nutritious, and low calories breakfast ideas we have for you! 

Why are low-calorie breakfasts important?

People on a low-calorie diet mainly because they are trying to lose weight or maintain a healthy weight

According to a study, a low-calorie diet significantly impacts weight loss. This is by increasing fruit and vegetable intake and consuming grains, low-fat dairy, and lean protein. 

Reducing your calorie intake means that you have to count every calorie you consume.

Hence, aside from eating foods that are low in calories, you need to choose foods that nutrient-dense.

Make sure you apply that for your low-calorie breakfast meals.

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Low calories breakfast ideas

1. Mushroom Omelette

Omelet is typically served for breakfast. The egg is a high biological value protein source.

Eggs also contain vitamins A, B12, and E, and the minerals iron, folate, and selenium.

It has lutein and zeaxanthin for your eye health and choline, which is good for your nervous system.

Adding it with a handful of mushrooms will make your omelet tastier and more nutritious.

Mushrooms are low in calories, low in fat, and free of cholesterol.

It has a decent amount of fiber, vitamin B-complex, minerals copper, zinc, potassium, magnesium, and folate.

A serving of this meal containing one egg and a handful of mushrooms will approximately give you 90 calories.

2. Bean toast

Got some beans and whole wheat bread at home? Make some beans on toast for a quick and easy breakfast meal.

If you are always in a rush, open a can of beans and spread it on toasted bread!

Beans are excellent sources of protein, iron, fiber, vitamin B1, and minerals magnesium, potassium, phosphorus, and copper.

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As for your bread, wheat bread is a better choice because it is more loaded with fiber than white bread. 

One slice of whole wheat bread and a ¼ cup of cooked beans will approximately give you 97 calories. 

3. Nutty yogurt bowl

Here’s a low-calorie creamy breakfast that you can try. Combine almonds and sultanas in a bowl of Greek yogurt. Or, you can try other kinds of nuts that you prefer.

Nuts are generally excellent sources of good fat such as monounsaturated and polyunsaturated fats, fiber and protein, magnesium, and vitamin E. 

Greek yogurt, either you have low-fat or non-fat, is a healthy dairy product that will help give you good digestion because it is packed with probiotics. It is also rich in protein and potassium. 

A serving bowl of this meal can approximately give you 94 calories.

4. Mixed berry smoothie

Combine a few equal amounts of strawberries, blackberries, raspberries, half a cup of skimmed milk, and ¼ cup of Greek yogurt in a blender.

Blend them all until smooth, then transfer it in a cup or your to-go cup. Voila! You can carry your breakfast smoothie with you to work!

Berries are generally low in calories, and it is packed with antioxidants, vitamins, and minerals.

Adding the Greek yogurt in it, you’ll have a tummy-friendly breakfast. A serving of this will approximately give you 89 calories.

5. Overnight oats and berries

A bowl of overnight oats with berries of your choice is easy. Oats have more protein compared to other grains, and it is rich in fiber and antioxidants.

This is a good meal option to help you lose weight because it can help slow down your stomach’s emptying as you feel full for a long time. 

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Combine 1/2 cup of cooked oats with a half cup of low-fat almond milk and a few raspberries or other types of berries you like.

Keep it in the fridge overnight, and you’ll have an instant breakfast the next day. A serving of this will approximately give you 196 calories.

6. Poached egg and spinach on a toast

Here’s another toast recipe ideas for low-calorie breakfast!

Forget about fried eggs. Cooking it fried only adds more calories to your meal because of the addition of fat.

Instead, try cooking it the poached way! Poaching eggs takes time to master technique. But with a little determination, you’ll get the hang of it. 

Poach the egg and place it on a piece of toasted whole wheat bread.

Season it with black pepper, salt, cilantro, or maybe you can add a few leaves of fresh basil. Add your spinach upgrade to make it healthier.

This breakfast meal will give you approximately 189 calories.

Takeaway

Breakfast is the most important meal that you should never miss.

Whether you aim to lose weight or just simply want to start the day with a light and healthy meal, make it a habit that eating breakfast should be part of your daily life.

There are more low calories breakfast ideas for you to explore, though.

A recipe will always indicate the number of servings it can make. Not most recipes you see over the internet give the exact calories you can get.

Even if there is, that it won’t be a low-calorie breakfast to you if you eat two, three, or four times of that. It is the calories you ate that matters more.

If you decide to eat the whole thing by yourself, that’s your choice. 

(Registered Nutritionist-Dietitian)

Dorothy is a Registered Nutritionist-Dietitian and a candidate for a master's degree in Public Health (MPH) major in Public Health Nutrition. She has a passion for teaching to her university students about food, nutrition, and health. Dorothy is a coffee lover and she enjoys traveling, writing, cycling, running, cooking, baking, and cooking.