Looking for some low calorie breakfast ideas to help you on your weight lossjourney? Look no further, as we’ve rounded up some healthybreakfast options.
Lower caloriesdoesn’t need to mean ‘less tasty’ though. You can still enjoy your favourite breakfasts now and again (even if that’s a sausage sandwich), it’s simply about making smart swaps when it comes to certain foods, whether that’s a smaller piece of bread or leaner bits of meat. There’s also lots of great fitness apps for your phone, such as My Fitness Pal, that can help you keep track of your meals and the amount of calories in each one.
Here’s our round up of healthy, low calorie breakfast ideas.
Beans on toast
‘Surely it can’t be healthy?’ you’re thinking, but yes as it actually gives you a great balance of carbs and protein.
Ingredients: 1 slice of Warburtons wholemeal medium 400g loaf (55 calories) and 50g tin of Heinz baked beans (76 calories)
Total calories: 131
Scrambled eggs on toast
Another great breaky providing healthy carbs and protien, which is doubled here with egg whites. You can always add some mushrooms or spinach to bulk it up too.
Ingredients: 1 large egg (84 calories), 120g egg whites (58 calories), 1 slice of Warburtons wholemeal medium 400g loaf (55 calories)
Total calories: 197 calories
Related: How to use a microwave egg poacher
The 'healthy fry up’
A fry up can be healthy if you’re prepared to make some healthy swaps to certain foods. This version uses bacon medallions, low fat sausages and a smaller bit of bread. We wouldn’t advise eating it every day, but it’s a great option for treating yourself to on the weekend.
Ingredients: x 2 bacon medallions (56 calories), 1 slice of Warburtons wholemeal medium 400g loaf (55 calories), 1 skinny sausage (74 calories), 1 medium egg (65 calories), 1 portobello mushroom (8 calories), 1 large tomato (32 calories)
Total calories: 290 calories (a normal fry up usually equates to 800 calories, plus!)
Banana pancakes
Pancakes can now be a regular morning treat with this healthy pancakes recipe from BBC Good Food. Top with a sprinkling of your favourite fruit and a drizzle of honey.
Ingredients: 1 large banana (121 calories), 2 medium eggs (130 calories), 1 tsp oil (40 calories), splash of vanilla extract (up to 12 calories), pinch of baking powder (1 calorie).
Total calories: 304 calories
Tip: you can also buy low calorie oil to make the calories even lower.
Greek yogurt with nuts and berries
A lower carb breakfast can be particularly good if you’re trying to lower your weight, while the protein in the Greek yogurt will keep you fuller for longer.
Ingredients: 1 tsp chopped mixed nut (25 calories), 1 tsp sunflower seed (25 calories), 1 tbsp pumpkin seed (8 calories), 1-2 handfuls berries (60 calories), 200g greek yogurt (118 calories).
Total calories: 236 calories
Egg white omelet
Egg whites are high in protein, which can help you feel fuller for longer, and low in fat (as it’s the yolk that contains this). This recipe from Healthy Recipes Blog only takes 20 minutes from start to finish, perfect for those mornings where time isn’t on your side.
Ingredients: 4 egg whites (64 calories), 1 tbsp grated parmesan cheese (22 calories), olive oil spray (6 calories), ⅓ cup firm cherry tomatoes (around 9 calories), black pepper, garlic powder, salt.
Total calories: 101 calories
Tip: bulk out this breakfast with extra veggies or a small piece of wholemeal toast.
Related: Quick healthy dinner ideas
Apple pie porridge
Porridge is a great source of fibre and packed with minerals such as copper, iron and manganese. This recipe is perfect for enjoying on chilly mornings.
Ingredients: 50g porridge oats (182 calories), 200ml semi-skimmed milk (98 calories), 1 medium dessert apple (71 calories), pinch of cinnamon.
Total calories: 351 calories
Tip: to make calories even lower you can make your porridge with half milk, half water.
Two minute breakfast smoothie
If you’re someone who struggles to eat breakfast in the mornings, then a smoothie is a good way to get some nutrients into your body, and this one only takes two minutes to whizz up. However, while smoothies can taste delicious, we wouldn’t recommend constantly replacing food with them.
Ingredients: 1 medium banana (105 calories), 1 tbsp porridge oats (38 calories), 80g of blueberries (46) although you can use whatever soft fruit you’d like, 150ml semi-skimmed milk (77 calories), 1 tsp honey (21 calories), tsp vanilla extract (12 calories).
Total calories: 299
Avocado and smoked salmon on toast
Both avocado and salmon can help keep your heart healthy.
Ingredients: 2 slices of Warburtons wholemeal medium 400g loaf (110 calories), 30g smoked salmon (66 calories), 40g avocado (64 calories).
Total calories: 240 calories
Food alternatives to keep your breakfast calories low
Smart food swaps can help to reduce the amount of calories in your breakfast, so you can still enjoy your favourite breakfasts.
www.tesco.com
Packed full of protein and great for using as a replacement for eggs.
www.tesco.com
Two bacon medallions contains 56 calories and 1.1 grams of fat.
groceries.aldi.co.uk
Don't be fooled by the name 'skinny sausages', these are still as big and juicy as a regular sausage but with half the fat (1.1 grams) and calories (74 cals) per sausage.
www.tesco.com
Sometimes it's harder to completely cut something out your diet, so instead opt for smaller portions so that you can still enjoy it. Smaller loaves of bread are particularly good if you're trying to reduce your carb intake.
www.tesco.com
Low calorie sprays are brilliant and this one from Fry Light has 1 calorie per spray.
groceries.asda.com
This lighter version of cheddar takes exactly the same but with fewer calories - what's not to love?