You want a hearty breakfast to provide energy for the day, but you don't want a lot of fat and calories. It turns out you can have it both ways: a healthy, fulfilling morning meal that won't add inches to your waist. Before you try the following breakfasts of 400 calories or less, ask your physician whether this kind of diet is safe for you.
Breakfast Taco
Spice up your morning with a breakfast taco, recommends the Eating Well website. Warm up a small corn tortilla, or use a whole-wheat one for extra vitamin content. Fill the tortilla with a scrambled egg for protein, some salsa for vitamins and a little low-fat cheddar cheese for calcium.
Vegetable Omelet
Good Housekeeping suggests a vegetarian omelet accompanied by an English muffin -- preferably a whole-wheat one. Make the omelet with an egg and a couple of egg whites, and fill it with chopped tomato for vitamin C plus spinach for vitamins K and A.
Blueberry Oat Pancakes
Blueberry pancakes with maple yogurt can start your day on a sweet note, according to USA Today. Make the pancakes with rolled oats for manganese, low-fat cottage cheese for calcium, eggs, and blueberries, which serve as a powerful antioxidant. Top the pancakes with low-fat yogurt mixed with a little maple syrup.
Little of Everything
You can enjoy a healthy, low-cal breakfast even if you don't have time to cook, according to Good Housekeeping. Eat two slices of toasted whole-grain bread for fiber, and add some all-fruit jam for taste. Round out your meal with low-fat cottage cheese and a half cantaloupe for vitamins C and A.
Pineapple-Raspberry Parfaits
Eating Well recommends a breakfast of a whole-wheat English muffin, a banana for vitamin B6, and a parfait. Make the parfait with nonfat yogurt plus raspberries and pineapple; those two fruits are rich in vitamin C and manganese.
Sausage Strata
Make a breakfast of a strata -- a tasty layered casserole -- plus an orange, Eating Well suggests. For the strata, use turkey sausage for tryptophan and protein, onions and bell peppers for vitamin C, eggs, cheese and whole-wheat bread.
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