ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

50 Quick Low Calorie Filling Breakfast Ideas

Updated on October 06, 2016
chef-de-jour profile image

Andrew has many years experience cooking and enjoys creating unusual meals in the kitchen.

Cereal and bananas with strawberries - low calorie breakfast
Cereal and bananas with strawberries - low calorie breakfast | Source

Quick, Low Calorie and Filling Breakfasts

For many people breakfast is the most important meal of the day. A low calorie breakfast should be one that's also filling, balanced with proteins, carbohydrates and good fats. Eating good food means you can face the day with confident energy.

Many of the following breakfasts are suitable for vegetarians and all are useful for those following a weight loss plan.

Included is a protein table to help you decide which protein is best for you.

You'll find handy tips and advice too. As you look through each breakfast idea don't be afraid to mix and match where possible and create your ideal breakfast.

So, have fun choosing and Bon Appetite.

____________________________________________

Breakfast Ideas - 300 calories and over in bold type

(click column header to sort results)
Breakfast  
Calories  
Benefits & Goodness  
2 Wholewheat Slices of Toast, 1 egg white, tbsp jam/honey/marmalade and margerine, herb tea.
199
Quick and easy - protein, fiber, iron and calcium
Half a cup Oatmeal with sliced apple, 1 slice wholemeal bread with honey, small glass skimmed milk.
278
Extra protein,filling,tasty.
2 mini croissants, half a tbsp butter, cottage cheese, slice of watermelon,herb tea.
316
Delicious cheese filling, vitamins and minerals.
Half a cup wheat bran, raisins, small fat free greek yoghurt, slice wholemeal toast and tbsp peanut butter
309
Fiber rich, extra protein, filling.
2 crisp breads, 2 tbsp honey, small glass full milk, half a cup strawberries.
235
Easy to prepare, fiber, vitamins (C), quick energy boost
Turkey bacon slice, mushroom, tomato, egg white, 1 slice w/w bread,small yoghurt.
188
Very low calorie, good protein, filling.
Oatmeal with strawberries, crisp bread and tbsp cream cheese, large apple,small glass V8 juice.
275
Iron, calcium,protein,fiber plus taste.
Whole egg poached, 1 rasher fried bacon, 2 slices w/w bread, small glass skimmed milk.
360
High protein, good fats, filling.
1 fried turkey sausage, 1 egg white poached, 1 slice w/w bread small yoghurt, 1 orange, cereal bar.
319
Good mix of protein, vitamins and fiber.
Toasted Bagel with poached egg, half an avocado, herb tea.
357
Filling, protein, vitamins, good fats.

Helpful Protein Table

(click column header to sort results)
Food  
Protein (grams)  
1 slice w/w bread
3.6
1 hard boiled egg
6.3
100g Greek Yoghurt
7.6
Half cup cottage cheese
14
Half cup cream cheese
9
Half cup Muesli
3.5
Half cup All Bran
4
Half cup Full Milk
3.9
1 egg white
3.6
1 crisp bread
1.5
1 avocado
4
1 slice turkey bacon
2.1
1 rasher bacon
2.3

Unprocessed Food High in Fiber Is Best


With so many easy to obtain refined foods around these days it's hardly surprising to find that more and more people are becoming obese and suffering from ill health.

There is a way to buck this trend - Eat more natural unprocessed foods, eat more raw and if possible organic foods. Ideally, all refined and processed sugars should be cut out of the diet. This isn't easy to do but with willpower and a 'pause and think' approach these potentially harmful foods can be left behind!

Fiber is the difference. Although it's not absorbed by the body it plays a crucial role in allowing the slow uptake of sugars into the blood system. Blood sugar levels are then less spiky, leading to sustained energy levels and fewer feelings of acute hunger - cravings.

____________________________________________________

Breakfast
Calories
Benefits & Goodness
Half a cup of oats cooked in water,quarter cup skimmed milk,sliced apple, raisins,crisp bread and tbsp peanut butter
300
Filling - vitamins, fiber.
Scrambled egg, grapefruit, small yoghurt, cereal bar.
259
Vitamin C, protein, light.
Waffle with 2 tbsp peanut butter, kiwi fruit, english muffin and jam.
320
For energy - vitamins.
1 slice Quiche Lorraine(egg,bacon,cheese), large banana with small yoghurt.
420
High protein, vitamins, good fats.
2 slices w/w toast with banana slices, 1 orange.
289
Very quick to prepare, vitamins.
1 Weetabix, cup of Rice Milk, 1 crisp bread and 2 tbsp cottage cheese, handful of red grapes.
255
Light and tasty with protein.
2 poached egg whites, spinach and tbsp fetta cheese on w/w slice bread, small yoghurt with handful raisins or cherries.
239
Filling - protein, good fats.
Bowl of bran flakes, half a cup of skim milk, half a cup blueberries, small yoghurt.
295
Easy, tasty - vitamins, iron.
3 poached egg whites, tomato, mushroom, 1 slice w/w bread, 1 apple, small greek yoghurt.
280
Filling - protein, fiber.
2 slices w/w bread with honey, peach, 1 crisp bread and tbsp peanut butter.
343
Easy to prepare - good for energy, protein.

For a Filling Breakfast: Proteins, Fats and Fiber


If you eat proteins and fats for breakfast (with fiber included) you are less likely to want to snack mid-morning. These help make you feel full and if eaten in moderation can help you control your calorie intake.

The amount of protein you eat depends on your activity levels but the ideal would be between 25-35 grams a day.

With both protein and fiber in most of these breakfasts you should be able to stave off hunger until lunch time.

If you do need to snack between meals try to make sure they're low fat and as unrefined as possible.

____________________________________________

Water

If you drink water throughout the day you are helping to cleanse your body. It flushes out unwanted toxins and aids in getting fatty tissue - which burns off into water, (heat plus CO2) out of the system. Don't drink too much at one go however as this can lead to problems. Better to have a small glass at breakfast or before, and one straight after. Another mid-morning and several more at lunch, tea/supper on up to bedtime.

Water helps you feel full and stops any chances of dehydration.

Calories & Exercise

If you move around, your body will start to use more energy and that means you'll start to lose calories. How many you 'burn up' depends on the amount and intensity of the movement.


Walking for 30 minutes...............may use up 100 calories.

30 minutes mix of warm ups, stretches, squats and crunches......up to 200 calories.

30 minutes intense speed runs, star jumps, pull ups, press ups...up to 270 calories.


These numbers are only guides and will differ for each and every person because we all burn up calories at different rates.

Calories and Weight Loss Diets - Solution to a Problem

If you start on a diet and fitness regime and eat say 1200 calories a day you have a good chance of losing weight for the first week or two. Your work outs are going well, with a decent activity level. But in the third, fourth and fifth weeks you don't lose any weight? What's happening?

The answer is - you need more nutrients. Your body is retaining fat because your activity levels are too much for the nutrients in your system. The body is looking to survive, so keeps as much fatty tissue going as it can. Recovery time from exercises also slows down.

Solution? Eat more. Up the proteins, carbs and fats a little - to 1600/1700 cals a day. You'll start to lose weight again as your system balances out.


Easily and Quickly Prepared Breakfasts

Breakfast
Calories
Benefits & Goodness
1 slice w/w toast and scrambled egg, Granola with small yoghurt and half a cup skim milk.
349
Protein, iron, fiber.
Sliced banana on 1 w/w toast, half a cup cottage cheese with sliced apple.
239
Very easy - Vitamins, good fats,
2 egg whites, rasher of bacon, carrot, apple, mixed fruit juice.
325
Protein, fiber, vitamins.
Small pancake, half a cup cottage cheese with pineapple chunks, 1 oatcake with tbsp peanut butter.
265
Nice mix - protein and fats.
1 egg omelette, low fat cheese (grated), rasher of bacon (cut up).
248
Filling - iron, fats and protein.
Egg white on w/w toast, add spinach, tbsp fetta cheese, half a cup rice milk.
199
Very low cals.
Half a cup cornflakes and All bran, skim milk, 6 almonds, 10 raisins
215
High fiber, good fats.
Toasted bagel with whole poached egg, small yoghurt.
237
Filling - protein.
Porridge (half a cup water and oats cooked up), add sliced apple, 10 sultanas, 3 tbsp full milk,medium banana.
245
Energy booster - good fats.
1 scambled egg, 2 mushrooms, rasher bacon, 1 tomato, grapefruit, apple.
341
Filling - fiber and protein.
Raspberries, Blueberries and oatmeal breakfast.
Raspberries, Blueberries and oatmeal breakfast. | Source

Too Busy For Breakfast?

If you're run off your feet and don't have time to prepare even a light breakfast you might try preparing the night before - ten minutes getting all you need on the table or breakfast bar could be the secret of success!

Some really organised people cook meals at the start of the week - muffin tin omelettes are good - baked for 20 minutes then frozen and used when needed via the microwave.


Breakfast
Calories
Benefits & Goodness
Half a cup muesli, add greek yoghurt, half a cup skim milk,carrot
230
High fiber - vitamins.
2 slices w/w toast, 2 tbsp cottage cheese, 1 large orange.
250
Quick and easy - protein +
2 poached egg whites, 1 vegetarian sausage, 1 mushroom, 1 tomato, small glass skim milk cereal bar.
196
V.Low calories - protein+
2 rashers bacon between 2 w/w slices bread, apple.
430
Filing - protein, fats.
3 brown rice cakes with tbsp honey, jam, cottage cheese, 6 almonds, 10 grapes.
200
Light and energy giving - vitamins.
English w/w muffin, 2 tsp cottage cheese, banana and small greek yoghurt.
290
Filling - protein.
Small pancake, 2 tbsp ricotta cheese, grapefuit.
190
Protein, good fats.
Half a cup multigrain oatmeal with water, 4 strawberries, half a cup cottage cheese, sliced apple, glass of rice milk.
300
Filling - vitamins and fiber.
1 egg white on w/w toast, 1 weetabix with skim milk, peach, apple.
340
Filling - protein, fiber.
Poached egg, low fat w/w bread slice, small Greek yoghurt, slice of watermelon
231
Vitamins and protein.
Dried fruit and nuts.
Dried fruit and nuts. | Source

Dried Fruit

Dried fruits can be a useful snack or addition to a breakfast. Tasty and good sources of energy, vitamins and fiber.

These figures are for one fruit.

Prune - 20 calories

Apricot - 17 calories

Fig - 35 calories

Date - 23 calories

(click column header to sort results)
Breakfast  
Calories  
Benefits & Goodness  
1 egg white omelette, carrot, half a cup red peppers, small greek yoghurt, banana.
218
Light - vitamins, fiber, protein.
2 oatcakes, 2 tbsp peanut butter, apple, glass skim milk.
315
Quick - protein.
Half a cup muesli, 6 raspberries, skim milk, slice w/w bread with tbsp honey.
289
Filling - fiber+
Poached egg on slice w/w bread, half an avocado, small yoghurt with raisins.
335
Filling - good fats, iron, protein.
2 Rye crackers with half a cup cottage cheese, slice watermelon, pear.
271
Easy - protein, vitamins.
Rasher of bacon, 2 egg whites between w/w bread, apple and 6 grapes.
388
Filling - protein.
Half a cup cornflakes with 1 weetabix, half a cup skim milk, small yoghurt, 1 oatcake with tbsp peanut butter.
300
Quick - protein, good fats, fiber.
Half a cup bran flakes with sliced apple and pear, half a cup skim milk, 1 waffle and 3 tbsp cream cheese.
350
Filling - fiber and protein.
2 egg white omelette, 2 tbsp grated low fat cheese, turkey bacon slice, 1 brown rice cake, banana
301
Filling - protein+
1 slice w/w toast with sliced banana, apple, cereal bar, glass skim milk.
329
Light - energy+

Final Word

To lose weight on a long term basis make sure you use these low calorie but filling breakfast ideas as part of a total ongoing regime of fitness and well being.

I've really enjoyed creating this list. I hope you get the most out of them! Bon Appetit.

Copyright chef-de-jour@Hubpages

Help stop plagiarism. If you suspect this article has been stolen please contact the author.

© 2013 Andrew Spacey

Click to Rate This Article