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Healthy & Low Calorie Breakfast To Kick-start Your Day

If you're looking forward to losing weight or maintain your current weight and belly fat, you might be thinking of skipping your morning breakfast or daily eating habits. Although low-calorie breakfast and a healthy diet aren't that torturous and healthy too at the same time. 


However, the definition of a low-calorie breakfast depends on multiple factors which include weight, height, and activity level. Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition, says a low-calorie breakfast should carry 300-350 calories if you're headed for a desk job or 350-450 calories if you have a more active morning ahead.


low-calorie breakfast


To keep your hunger aside while taking the low-calorie breakfast in the morning, make sure to get the optimum level of macronutrients in your breakfast.

For you, I have listed 10 dietitian-approved, low-calorie breakfast ideas that let you stay away from excess calories and won't affect your taste, at the same time.



1) Overnight Oats


While going with the busy day-to-day hectic schedule, People won't find the time to eat a healthy and protein-rich breakfast, they even skip the morning breakfast instead. So, we can treat Overnight Oats as the most proven time saver low-calorie breakfast meal and a protein and fiber-rich meal simultaneously.


Overnight Oats Recipe:


To serve one person. take ⅓ cup of oats, ⅓ cup of milk (whichever type you prefer), ⅓ cup of plain greek yogurt, 1 to 2 teaspoons of chia seeds, and 2 Tbsp of whey or plant-based vanilla or chocolate protein powder. Mix it all, then finish it off with a ½ cup of berries and some chopped nuts. You can store Overnight Oats for days in the fridge, so fill up a couple of vessels with it, when prepared.


2) Chia Pudding


Very easy to make and ever-versatile, chia pudding can be proved as a great low-calorie breakfast with a healthy dose of omega-3 fatty acids, fiber, and calcium. To get this pudding ready take 2 Tbsp of chia seeds and one cup of milk can expand into quite a large serving, make sure yours packs in enough protein by adding a scoop of protein powder or powdered peanut butter, suggests Harris-Pincus. Add the topping of blueberries, apricots, bananas, or whatever toppings you have on hand.


3) Chocolate With Banana Peanut Butter Smoothie


A certified strength and conditioning specialist based in Cambridge, Mass, Ryan Maciel, R.D., says “Most smoothies at the store are loaded with sugar and contain virtually no protein,”. When you are in hurry and have left with very little time to make and eat a low-calorie breakfast, this chocolate banana peanut butter smoothie is easy to make and deceptively dessert-like. Simply blend 1 cup of milk (whatever type you prefer), 1 scoop of chocolate-flavored protein powder, 1 cup of fresh spinach, 1 frozen banana, and 1 Tbsp of peanut butter and that's it. Your delicious low-calorie smoothie is ready with it.


4) Protein Bento Box


If you’re often on the run in the mornings, this grab-and-go protein box is your new best friend, says Kristina Cooke, R.D. Pack a reusable container with 2 hard-boiled eggs, a ¼ cup of roasted, unsalted nuts, a handful of cherry tomatoes, and a small container of Greek yogurt (opt for 0% to cut down on calories and saturated fat).


5) Yogurt Parfait


For a quick breakfast on the go, add ½ cup of high-fiber berries to 1 cup of plain Greek yogurt, 1/4 cup of granola, and a tablespoon of chopped walnuts, chia seeds, or hemp seeds for extra protein and healthy fats.


6) Egg & Avocado Toast


You can't go wrong with the popular classic now: Take two slices of whole wheat bread with half of the mashed avocado, then add one cooked egg however you like and a little of Trader Joe's Everything to increase the protein factor as needed. Claire Virga of Rooted Wellness, a private nutrition agency in New York City, recommended Joe's "Anything But Donuts" for a crisper taste and texture.


7) Veggie-Packed Omelette


Adding vegetables to breakfast is not always easy, but fold them into an omelet, and you are done. How to do it: Use ½ cup of mushrooms, ½ cup of kale, a cup of onions, or any veggie you have in your refrigerator to make a 2-egg omelet. Pair it with a simple salad and a few slices of avocado for extra fiber and healthy fats suggests Virga.


8) Banana Almond Butter Toast


"Sometimes all you need in the morning is sweet and simple, especially when you have only 5 minutes to prepare breakfast," said Maya Feller R., author of Southern Comfort Food Diabetes Cookbook. A high-fiber dark rye pumpernickel bread with a Tbsp of almond butter and banana slices for a nourishing and tasty low-calorie breakfast.


9) Pumpkin Spice Protein Shake


According to Bowerman, a protein shake is a smart way to start the morning because it can be put together quickly and allows you to control the exact amount of calories and protein you consume. As a substitute for PSL, mix 1 cup of skimmed milk, 1 tablespoon of protein powder, frozen bananas, 1 tablespoon of canned pumpkin, and some pumpkin pie spice.


10) Banana Berry Oatmeal


"Farewell to flavored instant oatmeal (usually high in sugar and preservatives), but choose real oatmeal, says Virga. Cook half a cup of steel-cut oats, slice up half a banana with a handful of berries. Apply topping with 1 tablespoon of almond butter, 1-2 tablespoons of flaxseed, and a little cinnamon. "This food is rich in soluble fiber, thanks to flaxseed, fruit, and oatmeal, which help reduce bad cholesterol," she says.

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