Low cal power breakfasts

[Anonymous]

I’m obese and trying to eat better. I need filling breakfasts that are low calorie. Below are my staples. I’d love to hear your ideas!

Eggs and spinach on toast (200 cal)
1 piece high fiber bread (40 calories!)
1/3 cup fresh spinach (<10 cal)
2 soft boiled eggs (75 cal each)


Breakfast bowl (270 cal)
1 cup Kale sautéed with garlic (70 cal)
1/4 cup barley (50 cal)
2 soft boiled eggs (75 cal each)


Smoked salmon and citrus (300 cal)
6 oz smoked salmon (240 cal)
1/10 red onion (<10 cal)
3-4 pieces fresh pineapple (~ 50 cal)


Berries and yogurt (325 cal)
2 cups frozen berries (150 cal)
1/3 cup plain yogurt (75 cal)
2 tbsp hemp/chia/flax seeds (100 cal)

[Anonymous]

I've been following what Novak Djokovic eats.

https://www.mensjournal.com/food-drink/foods-turned-djokovic-no-1-player-game

I don't know the calories but I have his muesli (oatmeal) with some blueberries and some almonds or chopped walnuts

[Anonymous]

I would do the high fiber bread with one or two tablespoons of peanut butter.

[Anonymous]

I like shashouska (I just use rao’s tomato sauce with spinach mixed in and cook eggs in it) served on bakery bread

Oatmeal with milk, nuts, berries really fills me up

Heated Tortilla with scrambled eggs, black beans and feta

[Anonymous]

Nonfat cottage cheese with low sodium. Add nuts, berries, and honey.

[Anonymous]

Breakfast got a lot easier for me when I stopped thinking that it had to be "breakfast food". Don't get me wrong, I love eggs as much as anyone, but it's nice to have some variety.

1/2 cup brown rice - 125 cal
1/2 cup black beans - 115 cal
Plus whatever veggies, salsa, or seasonings you like

High-fiber bread with mashed white beans and arugula

Roasted sweet potatoes & black beans

Quesadilla with beans and spinach, or chicken

[Anonymous]

Egg scramble:
3/4 c egg whites
1 egg
1/4 c cottage cheese

1 slice wheat toast

278 calories
33g protein

[Anonymous]

Anonymous wrote:Breakfast got a lot easier for me when I stopped thinking that it had to be "breakfast food". Don't get me wrong, I love eggs as much as anyone, but it's nice to have some variety.

1/2 cup brown rice - 125 cal
1/2 cup black beans - 115 cal
Plus whatever veggies, salsa, or seasonings you like

High-fiber bread with mashed white beans and arugula

Roasted sweet potatoes & black beans

Quesadilla with beans and spinach, or chicken

This is true. Billions of people in the world don't really have the concept of 'breakfast food' like westerners (I.e. sweet sugary junk etc).

Japanese breakfast would be something like natto, fruit and salad, or a peice of fish, rice, miso, salad, and fruit. Breakfast can literally just be another meal. It doesn't have to be 'breakfast food'.

[Anonymous]

What kind of toast are you eating?

[Anonymous]

Anonymous wrote:I like shashouska (I just use rao’s tomato sauce with spinach mixed in and cook eggs in it) served on bakery bread

Oatmeal with milk, nuts, berries really fills me up

Heated Tortilla with scrambled eggs, black beans and feta

Yes to Raos shashuka! I also toss in a small bit of summer squash and zucchini.

[Anonymous]

I do a lot of non breakfast foods. Leftovers from the night before. Roasted sweet potatoes.

Also overnight oats - I use soy milk, toasted oats, chia seeds, maple syrup. Top with fresh berries and nuts.

[Anonymous]

I don’t do breakfast but tend to do brunch at noon-ish. 1 egg + 2 whites + 1 ounce provolone + 4.5 ounces roasted Turkey breast deli meat heated in skillet on small whole wheat wrap. 400 calories 56 grams protein

[Anonymous]

I don’t like to eat much in the am but I do make a shake after ever

Almond milk (45cal)
Hemp/pea protein (80)-I use 1 scoop KOS chocolate
Frozen banana (100)
Ice cubes

I add chia and fiber ; sometimes maybe a spoon of almond butter ….sometimes I add espresso powder

[Anonymous]

I started doing leftovers or healthy frozen foods. Easier that way. I also tote around hard boiled eggs but dont eat the yoke. Use trader joe's everything but the bagel seasoning but I don't have cardio issues.