Food & Nutrition

6 Low Calorie, Healthy Breakfast Ideas

The old saying is still very much true. Breakfast is the most important meal of the day. There are some who believe that intermittent fasting is the best way to lose weight, but I am still not so sure.

The reason why intermittent fasting is confused for helping you lose weight is down to the fact that you're missing a meal, therefore, not consuming the calories you would have done. But I believe a healthy low calorie breakfast will help stave off the hunger until you can have a light lunch (and is much healthier for your digestive system).

So, here are some ideas for a low-calorie breakfast which will provide you with sustained energy, and hold off those hunger pangs until lunch.


A banana and toast

This is a very simple breakfast that is great for you and will sustain you for much longer than something less healthy. The humble banana is super rich in nutrients (like potassium - which is good for sleep), is packed with anti-oxidants and is a good source of fibre and natural sugars. Unlike refined sugar, the sugar in Banana provides much more long-term energy and natural fats which can keep you full for longer.

On average, 100g of Banana contains about 90 calories. The calories for the same amount of Bran Flakes (another 'healthy breakfast'), is over 359kcal.

One banana in the morning will be more than enough to fuel your body and keep you healthy! If you're extra peckish, you can eat your banana with Greek yoghurt (high protein, low fat) or on a slice of toast.


Apple Pie Porridge with cinnamon

Porridge oats are very high in fibre which is a nutrient that many of us simply don't get enough of, despite how important it is. Apple pie porridge might sound complicated but it's just normal porridge with some added dessert apple (chopped finely) and a sprinkling of cinnamon. The resulting meal tastes similar to apple pie and is very delicious.

Greek Yoghurt

This is a fantastic way to start the day. The main difference between Greek yoghurt and normal yoghurt is that the whey has been removed, which gives it a thicker consistency and creates its distinctive sour flavour. A 100g serving of non-fat Greek yoghurt represents about 59kcal, while full fat is 110kcal. That is super low for a healthy breakfast.

The same 100g of yoghurt also contains 17g of protein which will ensure that your body is given all the building blocks it needs to grow but also will keep you feeling full for longer. So, not only is this a low-calorie breakfast, but a source of loads of sustained energy.

Again, if you'd like to spice it up and treat yourself, add a banana or some fresh fruit.


Egg White Omelette

Eggs are a staple for many every morning. They provide fantastic nutrition and are absolutely delicious. The issue is that each egg can contain up to 70kcal. So, a 3-egg omelette with a splash of cheese, could easily get you to 250kcal. The issue is caused by the fat content in the yolk of the eggs, which is almost 100% rich in fats.

So, the answer is to remove the yolk and only make your low-calorie breakfast with egg whites. If you make an omelette with 3 egg whites, you're looking at only 51 calories (14ish calories each), which leaves more than enough room for some salad or a slice of toast.

The egg whites are packed with protein, vitamins and minerals so will sustain you for a long time, and fuel your body with the nutrition it needs.




If you're a real meat eater, then you're going to surely have a love for Biltong. You may not expect it, but biltong could be a great way to start the day while keeping your calorie intake relatively low.

100g of biltong contains about 150kcal of pure protein-fueled energy. There is a catch here, biltong and most other dried meats contain a high amount of fat which may cause you some issues if you're trying to lose weight, but the argument here is that the energy (in the form of fat) will help your body achieve ketosis which means that it is in a state of burning fat, rather than carbohydrates.

If you stick to only 100g of Biltong, and you're careful not to avoid carbs during the day, then a mean snack will be a perfect low-calorie breakfast that will provide loads of energy, and some essential vitamins and minerals while providing protein to help build your cells and tissues. In my book, that is a winner.


Final thoughts

Whatever you consider having for your breakfast, remember that to lose weight you must find yourself in a calorie deficit. That means more calories are being burned than you're consuming. That means that you should combine any diet with a healthy exercise routine. It can be as much as walking or a short gym class. Something is better than nothing!

So, also as a final thought, even if you have a light breakfast if you ruin the day with snacks or a very high-calorie dinner. If you choose a low-calorie breakfast, then have a low-calorie lunch and a higher-calorie dinner with a variety of vegetables.


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