7 breakfasts for 300 calories - for those watching their figure

Eggs in bacon

A simple recipe for the usual scrambled eggs and bacon. For preparation we use cupcake molds, as well as:

bacon - 6 slices
eggs - 6 pcs.

Preheat the oven to 200 degrees, grease the muffin tins thoroughly with oil. Place a slice of bacon along the edge of each mold, pour one egg into the middle, add spices and herbs to taste, and bake in the oven for 20 minutes. Once cooked, let cool.

Let's do the math : there are 100 calories in one serving, so three of these muffins are perfect for breakfast.

What needs to change in your diet

Include protein-rich foods. Such as chicken breast, fish, eggs, nuts and soy products. There is evidence that a diet containing adequate amounts of protein helps improve your endurance, so it is important to include these foods in your daily diet.
Limit the amount of saturated fat you consume (this includes animal fats, which are bad for your cardiovascular system), and replace them with unsaturated fats. Such fats are found in red fish, vegetable oils, nuts and seeds.
Include low/moderate glycemic index (GI) foods such as legumes, oatmeal, fruits, vegetables and sweet potatoes. Low GI foods keep your blood sugar levels stable so you don't have to constantly snack.
Add plenty of fruits and vegetables . These products are low in fat and low in calories. At the same time, they are rich in fiber, vitamins and minerals. Experienced nutrition experts recommend including 5 servings of fresh vegetables and fruits in your daily diet.
Include calcium-rich foods - soy, red fish, nuts, seeds, cereals and greens.
Include iron-rich foods - red fish, eggs, cereals, greens and a small amount of red meat.

Determine your consumption of 1350 calories every day and every month you will lose about 1 kg of excess weight.

Green smoothie

Smoothies are ideal when it comes to healthy food (several recipes can be found in the article How to Make Smoothies Properly). For this drink we will need:

baby spinach leaves - 2 cups
natural low-fat yogurt (or kefir) - 200 g
pear - 1 pc. (peel and cut into cubes)
green or red grapes - 15 pcs.
avocado - 2 tbsp. spoons
lemon or lime juice - 1-2 tbsp. spoons

Mix all ingredients in a blender for two minutes.

Let's do the math : one serving of this cocktail contains almost 300 calories and an incredible amount of vitamins.

Omelette in the oven

Ingredients:

100 g skim milk
1 egg
25 g cheese
50 g broccoli
65 g cooked chicken breast
100 g green onions
salt
pepper

Pour a little milk into the fireproof dish until it covers the bottom. Place chopped chicken breast, broccoli, green onions there, cover with a slice of cheese, break an egg on top and pour the remaining milk onto the whites. Season with salt and pepper and place in the oven preheated to 180 degrees. Cooking time depends on how you like your eggs. If they are properly fried, then wait 20 minutes, and if you want a more liquid consistency, then less, about 15 minutes.

One such omelet contains: 288 kcal | 31.8 g protein | 13.6 g fat | 8.3 g carbohydrates

Yogurt parfait

Parfait is a great option for a quick breakfast! The oatmeal recipe can be found in the article 7 breakfasts for those who love sweets but take care of their figure, and we will prepare a dish from the following ingredients:

wild berries or grapes - 1 cup
banana - 1 pc.
coconut flakes - 1/4 cup
muesli - 1/2 cup
low-fat yogurt or kefir - 1/2 cup

Place all the ingredients in the desired container in layers: berries, a layer of yogurt, muesli, banana, a layer of yogurt, coconut flakes. If you don't like coconut flakes, add finely chopped nuts on top.

Let's do the math : one serving of parfait has 184 calories - you can afford a whole serving and a little extra!

Here's what you need to do to start losing weight

from breakfast, lunch, dinner and snack options each day Rotate your meals every day to make sure you're getting all the nutrients you need to stay healthy.

Add 300 ml of skim milk or 2 small jars of low-fat yoghurt to your daily diet. Some people replace dairy products with soy products. If you also choose soybean, then make sure that it contains sufficient amount of calcium, which will keep your bones strong and healthy.

If you don't have time to prepare a meal or need to run quickly, snacking on the go, then choose a snack with the right amount of calories that you can take with you - a sandwich, salad or a ready-made meal (just remember to check the calorie content).

The menu is designed for one person ; for two, double the recommended amount.

1 tablespoon = 15 ml, 1 teaspoon = 5 ml.

You don't have to eat all the foods we've recommended for each meal in one sitting. For example you can eat fruit later.

Load up on vegetables - you can eat them in unlimited quantities with the exception of high-calorie potatoes, parsnips, peas, corn, canned beans and other legumes. Toss the salad with a little olive oil and balsamic vinegar dressing.

Eat 5 different fruits and vegetables throughout the day to increase your intake of fiber, minerals and vitamins.

Drink enough water , at least 8 glasses a day.

Below are equivalent servings of dishes that can be alternated:

1 fruit, be it an apple, banana, peach or orange;
2 small fruits such as plums, tangerines, kiwis;
1/2 grapefruit or avocado or 1 slice of melon or watermelon;
3 heaping tablespoons of vegetables, legumes or grains;
3 heaping tablespoons of fruit salad or 1 cup of grapes, cherries or berries;
1 heaped tablespoon of raisins or 3 dried apricots;
1 dessert bowl of salad;
1 glass per 150 ml of fruit juice.

Toast with spinach and broccoli

I love French toast and any other type of toast (like in the article 7 breakfasts for those who love sandwiches)! To prepare this tasty and satisfying dish we use:

bread (preferably gray or with bran) - 2 slices
cream cheese - 2 tbsp. spoons
spinach leaves - 1 handful
broccoli - 1 handful
spices and herbs - to taste

Place the cream cheese in the microwave for 30 seconds (to melt slightly). Finely chop the broccoli and spinach, mix with cheese and add spices. Place the filling between two pieces of bread and fry in a pan or on the grill. Spinach leaves can be replaced with a more affordable salad.

Let's do the math : this sandwich has 290 calories, so I recommend eating it as a separate dish.

Roll with smoked salmon (276 kcal)

Breakfast is especially convenient for those who do not have enough time to eat on the go. Rol, like nothing else, is quite suitable for this purpose. In addition, such a breakfast will satisfy the “moral hunger” of those who deny themselves shawarma for the sake of their figure.

Ingredients:

– 30-35g thin Armenian lavash (90 kcal)

– 8 slices of smoked salmon (128 kcal)

– 1 tsp. low-fat sour cream (50 kcal)

– ½ cup cucumbers, diced (8 kcal)

Preparation:

Spread the pita bread with sour cream, place the salmon and cucumber on top. Roll up. Enjoy!

Diet pancakes

Pancakes for breakfast are a great option (see 7 Breakfasts for Pancake Lovers for a few recipes). The secret to the low calorie recipe for these pancakes is the absence of traditional flour. We will need:

almond flour - 3 cups
flax seeds - 1 tbsp. spoon
salt - 1/2 teaspoon
soda slaked with vinegar - 1/2 teaspoon
eggs - 3 pcs.
milk - 3/4 cup
olive oil - 2 tbsp. spoons

In a small bowl, mix salt, baking soda, flour, and flax seeds. In a large bowl, whisk together the milk, eggs and butter. Gradually add flour to the milk mixture, stirring thoroughly. You can adjust the consistency with milk. Heat and grease a frying pan and bake the pancakes for two minutes on each side (or until bubbles appear around the edges).

Let's do the math : the mixture makes about four pancakes, each containing 160 calories. So I recommend eating one for breakfast, supplemented with yogurt, cottage cheese, syrup or your favorite fruit.

SPICY EGGS MORROCAN STYLE

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Ingredients:

1 large egg
100 gr. canned chickpeas
100 gr. canned tomatoes
0.5 zucchini
50 gr. spinach, fresh or frozen
1/4 large onion
1 tsp. harissa (chili pepper paste)
1 clove of garlic
1/4 tsp. ground coriander
30 ml vegetable broth
0.5 tsp. rapeseed oil
Preparation:
Fry the onion and garlic, stirring until they turn golden. Add harissa and coriander and mix well.
Add the chickpeas along with their liquid and vegetable broth. Simmer covered over low heat for 5 minutes. Then mash about a third of the chickpeas with a fork.
Add tomatoes and zucchini there. Wait 10 minutes until the zucchini is soft and add the spinach.
Make a well in the mixture and crack an egg into it. Cover with a lid and cook for 2 minutes. Remove from heat and let sit for a couple of minutes.

Italian scrambled eggs with ham

Eggs are an essential low-calorie source of protein, and scrambled eggs are an easy and accessible recipe for everyone. The main thing is to prepare the following ingredients:

tomatoes (cut into slices) - 1 pc.
spinach - 1 handful
red pepper (cut into medium slices) - 1 pc.
onion (finely chopped) - 1 pc.
garlic - 2 cloves (pass through a press)
basil, herbs, spices and salt - to taste
eggs - 2 pcs.
shredded cheese

Heat a frying pan with olive oil, fry, stirring well, all the vegetables (first onions, then peppers, then tomatoes, garlic and spices). Then pour in the eggs, sprinkle with cheese and fry over low heat, covered, until done.

Let's do the math : you can eat one such serving for breakfast; it contains a little less than 300 calories.

Simple breakfast recipes for weight loss

Next, we bring to your attention recipes for quick and tasty breakfasts that will fit perfectly into even the strictest diets.

Oatmeal with nuts

Product basket:

70 g oatmeal;
1.5 glasses of water;
10 g walnuts.

Let's start cooking:

We boil water.
Pour in oatmeal.
Cook for about 15 minutes.
Chop the nuts and add to the prepared oatmeal.

You can prepare oatmeal with berries according to the recipe from the video:

Hercules porridge with cinnamon

Product basket:

70 g rolled oats;
1.5 glasses of cold water;
juice of half a lemon;
1 tsp. ground cinnamon.

Let's start cooking:

Fill the rolled oats with water and place on low heat.
Cook the porridge for 15 minutes.
When the rolled oats are ready, add honey and mix.
Pour lemon juice over the porridge and sprinkle with cinnamon. You can serve!

You can even make oatmeal with eggs using the recipe from the video:

Barley porridge with prunes

Product basket:

200 g barley;
130 g prunes;
3 glasses of water.

Let's start cooking:

We wash the cereal in cold water, then add water to the pan and place it on low heat.
Fill the prunes with water, and after they swell and soften, cut them into 2 parts.
Place the finished porridge on a plate, add prunes and you can have breakfast!

Cottage cheese with egg

Product basket:

2 tbsp. l. low-fat cottage cheese;
1 chicken egg;
2 tbsp. l. natural yogurt (you can use kefir);
greens to taste.

Let's start cooking:

Finely chop the greens and mix with cottage cheese.
Boil the egg hard and chop with a fork in a bowl with cottage cheese.
Add yogurt, mix everything and serve. If desired, the resulting mass can be ground in a blender.

Draniki with carrots and spinach

Product basket:

3 potatoes;
half a glass of fresh spinach;
half a carrot;
1 small onion;
2 tbsp. l. corn flour;
salt, pepper - to taste;
2 tbsp. l. vegetable oil;
low-fat sour cream for serving.

Let's start cooking:

We peel the potatoes and carrots, and then grate them, after which we squeeze out all the excess liquid from the resulting pulp.
Peel the onion and then finely chop it, just like spinach. Combine with the previously obtained mixture, salt and pepper.
Add flour to the resulting mixture and mix, preferably with your hands.
We form “cutlets” with our hands and fry in vegetable oil on both sides until crispy.
Serve with sour cream.

It is worth noting that you can even cook potato pancakes in the oven according to the recipe from the video:

Salad with vegetables and egg

Product basket:

2 chicken eggs;
half a cucumber;
15 cherry tomatoes;
1 red pepper;
1 avocado;
1 sprig each of basil and parsley;
70 g pine nuts;
1 tbsp. l. olive oil;
a pinch of salt.

Avocado is an excellent product for weight loss, which also slows down the aging process. It contains potassium and glutathione (an antioxidant that stimulates oxygenation in the body).

Let's start cooking:

Cut the cucumber, avocado and pepper into cubes, and cherry tomatoes into 2 parts.
Finely chop the greens.
In a bowl, combine vegetables and herbs, add salt, and add chopped nuts. Fill everything with oil and mix.
In a frying pan we prepare fried eggs, which we use to decorate the finished salad.

We invite you to learn about the secrets of a quick and tasty egg salad for breakfast in the following video:

Salad with celery and radish

Product basket:

5 radishes;
5 stalks of celery;
1 large green apple;
1 tsp. olive oil;
salt, pepper to taste.

Let's start cooking:

We grind all products.
Mix the finished products, add salt and pepper.
Mix and add olive oil. You can serve.

It is worth noting that this salad can be made more filling by adding white meat or chicken eggs. If desired, you can use low-fat sour cream, natural yogurt or soy sauce as a dressing.

Oatmeal Pie

Product basket:

300 g oatmeal;
55 g of your favorite nuts;
2 chicken eggs;
1 pear;
25 g prunes;
250 ml unsweetened yogurt;
cinnamon, sweetener.

Let's start cooking:

Combine oatmeal, nuts, cinnamon and sweetener. Grind everything using a blender to obtain flour.
Beat eggs into flour. There is another option - you can beat the egg whites to stiff peaks and combine them with flour.
Cover the baking dish with baking paper, grease it with butter and lay out the crust from the dough obtained earlier. Its thickness should be about 0.5 cm.
Place the mold in the oven for 15 minutes at 200 degrees.
Chop the pear and prunes, add sweetener and grind with a blender. Pour the resulting mass with yogurt and mix. The filling is ready.
Place the filling on the finished crust and decorate with nuts and berries to taste.

The following video suggests how to prepare oatmeal pie without sugar and flour:

Oatmeal pancakes

Product basket:

3 tbsp. l. oat bran;
1 chicken egg;
200 ml low-fat kefir;
1 word l. water;
1 tbsp. l. starch;
1 tsp. olive oil.

Let's start cooking:

Mix all the listed products in a deep bowl and leave for 30 minutes.
Take a non-stick frying pan and cook pancakes without vegetable oil.
For one pancake, pour a little batter to make thin golden pancakes.

You can serve these pancakes with your favorite berries, honey, cottage cheese and even boiled meat.

The following video suggests preparing dietary pancakes that are perfect for breakfast:

3 breakfast smoothies

Smoothies will saturate the body with essential elements and keep you feeling full for a long time. We offer three options for this breakfast:

Avocado-banana . Cut the peeled and pitted avocado into cubes, and cut the banana into slices. Mix the ingredients, pour in 100 ml of coconut milk and grind with a blender. If desired, you can add honey or the juice of half a lemon.
Apple-banana . Peel 1 red apple, like a banana. Chop the fruit and chop 5 almonds. Mix everything and pour 3 tbsp. l. natural yogurt, half a glass of low-fat milk and sprinkle with cinnamon. Grind the finished mass with a blender, and breakfast is ready!
With oatmeal and banana . 1 tbsp. l. pour 2 tbsp of oatmeal. l. water, leave for 5-7 minutes. Next, cut one banana, combine it with oatmeal and fill it with milk. If desired, you can add a handful of cranberries to the banana and oatmeal. Beat everything with a blender and, if desired, you can add a sweetener, for example, 1 tsp. honey

You can find out about four options for breakfast smoothies in the following video:

Strawberry toast

I’ve already written about healthy sandwiches (7 breakfasts for those who don’t like to cook), now let’s add another healthy and simple recipe to the list:

strawberries - 2-3 berries
goat cheese (or processed low-fat cheese) - 2 tbsp. spoons
small piece of bread

We prepare a sandwich from the ingredients (as in the picture), add honey if desired - and enjoy the taste!

Illustrations: popsugar.com, skinnyms.com, pattysfood.com, wehweratit.com

Ten breakfasts containing less than 300 calories

Breakfast is the most important meal of the day.
It is crucial for our body and metabolism. That is why breakfast should be varied, healthy, and contain a large amount of nutrients. A proper breakfast can give us energy for a long time. If you care about your health and figure, we offer you the 10 healthiest breakfasts containing approximately 300 calories. Corn muffins with blueberries

Everyone loves muffins, but they are not always completely healthy. For example, plain white flour is not as healthy as corn flour. This is what you should give preference to when preparing breakfast muffins. Corn flour contains a large and varied amount of nutrients, vitamins and minerals.

A handful of blueberries will give baked goods a beautiful look, taste and aroma, and also add a little vitamin C.

The calorie content of this breakfast is about 175 calories.

Oatmeal with apples

A lot has been said and written about the benefits of oatmeal. This is the most nutritious breakfast, which neither nutritionists nor athletes disdain. And most importantly, its preparation takes literally a few minutes. Add apples to the porridge and you will get a vitamin-rich and very nutritious breakfast.

An average serving of oatmeal has approximately 150 calories.

Scrambled eggs with smoked salmon

Eggs are a great breakfast food that are packed with protein and nutrients. By adding a few pieces of salmon to your scrambled eggs, you will get a very appetizing and healthy breakfast.

If you add whole wheat toast, your breakfast will total 300 calories.

Sandwiches with strawberries and goat cheese

The most common and quick breakfast is sandwiches. However, not with sausage, but with very healthy goat cheese and strawberries. The flavor combination of goat cheese and strawberries is surprisingly pleasant. Instead of white bread, you can use diet bread or whole grain bread.

Goat cheese is perfectly absorbed by the body and does not cause allergic reactions. It contains a lot of vitamin A, and its regular consumption has a beneficial effect on the condition of bones, teeth and blood pressure.

A couple of sandwiches will be about 200 calories.

Bagel with tomatoes and cream cheese

A fresh bagel reminds us of the most delicious and essential food of childhood - the bagel. Cut it in half, spread it with cream cheese and add a couple of slices of fresh tomatoes. It is fashionable to add lettuce leaves and herbs. Excellent breakfast.

This breakfast will cost you about 300 calories.

Greek yogurt with berries

Add fermented milk products to your morning menu more often. The best of all is Greek yogurt. Compared to the classic one, it contains almost twice as much protein. It contains less sugar, which makes it more healthy and dietary. Add a handful of your favorite berries to yogurt for a wonderful breakfast.

There are not many calories in this breakfast - about 175 per serving.

Banana and strawberry smoothie

The smoothie is so nutritious that it can become a complete breakfast in itself. To prepare it, bananas and strawberries are whipped in a shaker or blender. You can add milk, kefir, or yogurt to the mixture - then your breakfast will be even more nutritious.

One serving of banana and strawberry smoothie contains 260 calories.

French toast

A basic breakfast that our parents prepared. Very tasty, filling and quite popular. And such toasts are also easy and quick to prepare. French toast is made from rye bread, milk and eggs. If desired, you can add cinnamon, nutmeg and other favorite seasonings.

Two slices of French toast contain about 300 calories.

Tartines with goat cheese and cranberries

Another wonderful breakfast that includes goat cheese is the Cranberry Cheese Tartines. Spread a little goat cheese on toast or whole wheat bread and put cranberries on top: you can use fresh cranberries, or you can use jam from them.

A very tasty and healthy breakfast contains 130 calories.

Toast with avocado and poached egg

Ripe avocado not only has a pleasant mild taste, but also contains a large amount of vitamins, minerals and monosaturated fats, which are very well absorbed by the body. Add a poached egg to your avocado toast for a very filling and healthy breakfast.

One piece of toast contains approximately 150 calories.

kitchenmag.ru

Top 10 simple pp-breakfasts for everyone for 250-300 kcal

Proper nutrition begins with a clear schedule, which is based on the morning meal.
Breakfast saturates the body with nutrients and energy, and launches metabolic processes at full capacity. If you regularly skip it, the rhythms of the diet will be disrupted, severe hunger will wake up in the evening, which will result in “gluttony” at night. We offer you examples of light and satisfying PP breakfasts that are suitable for both weight loss and maintaining excellent shape or gaining muscle mass.

Ten breakfasts containing less than 300 calories

Breakfast is the most important meal of the day. It is crucial for our body and metabolism. That is why breakfast should be varied, healthy, and contain a large amount of nutrients.

A proper breakfast can give us energy for a long time. If you care about your health and figure, we offer you the 10 healthiest breakfasts containing approximately 300 calories.

Corn muffins with blueberries

A handful of blueberries will give baked goods a beautiful look, taste and aroma, and also add a little vitamin C.

The calorie content of this breakfast is about 175 calories.

Oatmeal with apples

An average serving of oatmeal has approximately 150 calories.

Scrambled eggs with smoked salmon

Eggs are a great breakfast food that are packed with protein and nutrients. By adding a few pieces of salmon to your scrambled eggs, you will get a very appetizing and healthy breakfast.

If you add whole wheat toast, your breakfast will total 300 calories.

Sandwiches with strawberries and goat cheese

A couple of sandwiches will be about 200 calories.

Bagel with tomatoes and cream cheese

This breakfast will cost you about 300 calories.

Greek yogurt with berries

There are not many calories in this breakfast - about 175 per serving.

Banana and strawberry smoothie

One serving of banana and strawberry smoothie contains 260 calories.

French toast

Two slices of French toast contain about 300 calories.

Tartines with goat cheese and cranberries