Breakfast is an important meal no matter what diet you're following. Limiting calories and carbs may make putting together a breakfast meal a little trickier, but with careful planning, you can do it. If you have a medical condition or want some individualized guidance about 100- to 200-calorie low-carb breakfasts, consult with a dietitian to help put together meals that fit your food preferences.
If time is limited in the early morning hours, make a low-cal, low-carb breakfast you can take with you. Whip up a smoothie with 1 cup of unsweetened almond milk, 1/2 cup of full-fat cottage cheese, 1/2 cup of strawberries and ice for 170 calories and 9 grams of net carbs. Add a little sugar substitute if you want it sweeter. For a lower-carb breakfast, brown bag two hard-cooked eggs with a 1/2-cup of sliced cucumbers for 170 calories and 3 grams of net carbs. Wrap a slice of no-carb deli ham around an asparagus spear for an easy to-go breakfast meal. Six ham-and-asparagus wraps have 150 calories and 4 grams of carbs. Many low-carb diets count "net carbs" for fiber-containing foods, which is simply the grams of total carbs minus the grams of fiber.
100- to 200-Calorie Egg Breakfast
If you have time to cook, eggs are almost carb-free and make a good base for your 100- to 200-calorie low-carb breakfast. Two eggs scrambled in a non-stick pan leave you room to have one slice of bacon. This meal is essentially carb-free and has 200 calories. Make a low-cal, low-carb omelet with four egg whites filled with 1/2-ounce of shredded cheddar cheese and 1/2 cup of cooked spinach. This egg-breakfast has 145 calories and 2 grams of net carbs. Bake an egg in a muffin tin made up of one beaten egg, one slice of chopped carb-free ham, 1/4 ounce of shredded cheddar cheese and 1 tablespoon of chopped onions for 130 calories and 2 grams of net carbs.
Low-Cal, Low-Carb Breakfast "Bread" Goodies
Stock your kitchen with low-carb flour mixes or low-carb flours such as almond or coconut to make some of your favorite bread-like goodies. A low-carb baking mix will make pancakes with 85 calories and 3 grams of carbs per pancake. That means you can enjoy two pancakes topped with 1/2 cup of sliced strawberries for a total of 195 calories and 10 grams of net carbs. Low-carb waffles made with the special mix might also satisfy your desire for a bread-like breakfast. One waffle has 195 calories and 6 grams of carbs. Muffins made with almond flour, baking powder, eggs, butter and artificial sweetener have 185 calories and 2 grams of carbs each. Add a few blueberries for flavor and an extra carb or two.
Tips for Eating Out
You may have a hard time controlling calories and carbs when you go out for breakfast. Plan ahead, and take a look at the menu before you go to see what might fit. On many menus, your best bet for your low-cal, low-carb meal includes plain poached eggs, a small dish of cottage cheese with raw vegetables, a veggie-filled egg white omelet or a few slices of bacon. Depending on the restaurant, you might be able to get a non-traditional breakfast such as a plain hamburger without the bun or a salad with Caesar dressing.
To save calories, ask that your meals be prepared with minimal fat. If you're not sure what might work, ask your server.
- Atkins: Phase One List of Acceptable Foods
- HealthAliciousNess.com: Nutrition Facts Comparison Tool: Cottage Cheese, Strawberries, Hard-Boiled Eggs
- Almond Breeze: Unsweetened Almond Milk, New Formula
- HealthAliciousNess.com: Nutrition Facts Comparison Tool: Cucumber, Ham, Asparagus
- HealthAliciousNess.com: Nutrition Facts Comparison Tool: Bacon, Egg Whites, Cheddar Cheese
- HealthAliciousNess.com: Nutrition Facts Comparison Tool: Spinach, Strawberries
- Atkins: Low-Carb Pancakes
- Very Well: Low-Carb Muffins
- Atkins: Low-Carb Waffles