If you are trying to lose weight, a low-calorie breakfast is a much better option than skipping this important meal. In fact, people who skip breakfast and eat fewer times throughout the day are more likely to be overweight than those who get a healthy breakfast, according to the Weight Control Information Network. Eating a healthy breakfast that's low in calories and high in nutrients can provide the energy you need without adding on excess weight you don't want.
Broccoli Omelet
Beat two eggs or the equivalent amount of egg substitute in a bowl. Heat 1 tbsp. olive oil in an omelet pan. Saute 1/2 cup broccoli and 3 tbsp. chopped onion in the oil over medium heat for three to four minutes. Remove the vegetables from the pan, and place on a plate. Pour the beaten eggs into the same pan, tipping the pan to ensure complete coverage. Cook for two minutes. Sprinkle 1/2 oz. feta cheese and the cooked vegetables on the egg and fold the omelet over. Cook for an additional 2 minutes on each side or until the egg is completely set.
Cottage Cheese Parfait
Spread 1/2 cup 1 percent-fat cottage cheese on the bottom of a bowl or parfait dish. Layer 1/3 cup unsweetened applesauce over the cottage cheese. Layer 1/4 cup blueberries, raspberries or mixed berries over the applesauce. Sprinkle 1 tbsp. chopped nuts onto the berries. While many dieters fear that adding nuts to a dish will raise the fat and calorie count, a small amount can actually provide heart-healthy monounsaturated fat and fiber to help fill you up. Without the nuts, this recipe is under 150 calories, and the 1 tbsp. mixed nuts adds only about 85 calories more to the total.
Cereal On-the-Go
Breakfast cereals don't have to be a high-calorie affair. Choose a whole-grain cereal that is high in fiber and under 150 calories per cup, such as one made from shredded wheat, bran flakes or mixed grains. Add 1 cup skim milk and 1 small sliced banana to your cereal for a nutritious breakfast that doesn't take much prep time and still stays below 300 calories.
Breakfast Smoothie
Blend one 8 oz. cup plain low-fat yogurt with 1 cup fruit and 2 tsp. ground flaxseed. Good fruit choices include strawberries, banana, blueberries or pineapple. Using the whole fruit instead of fruit juice helps keep the calorie count down and increases the fiber content of your smoothie. Freezing the fruit the night before can make your smoothie extra frosty. If you need a little more sweetness than the natural sugars that fruit provides, try adding 1 tsp. stevia or another low-calorie sugar substitute during the bending process.
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