Healthy Breakfast Under 300 Calories

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Breakfast is considered one of the most important meals of the day, as it provides you with all the important nutrients and energy required to start your day. If you take a breakfast with the right nutrient value, it can help you reduce the chance of getting ill, improve your concentration and focus, increase your overall health, and control your weight as well. Choosing a breakfast that is healthy, delicious, and contains low calories can be a challenge, but not impossible at all as there are endless options available.

There are a lot of people who find it difficult to maintain a balance between their calorie intake and their craving for a healthy breakfast. Whether you want to lose weight, maintain your current weight, or simply want to eat something healthy, there are a lot of low-calorie options. From the mouthwatering smoothies to the oatmeal and salads, there are a variety of healthy meal options that you can easily add to your everyday routine, and they are under 300 calories as well. So, here is a list of healthy and delicious breakfasts where you can choose your favourite meal under 300 calories.

1. Peanut Butter-Banana Cinnamon Toast

Peanut Butter-Banana Cinnamon Toast

Peanut Butter-Banana Cinnamon Toast is a delicious and healthy breakfast option that can be made easily. This recipe is simple to cook and does not require a lot of ingredients for its preparation. It is a nutritious dish that has the nutty flavor of peanut butter, the natural sweetness of the bananas, and a pleasant touch of cinnamon powder. It can be a great option to start your day since it is filled with all of the nutrients that will give you energy.

This is a quick recipe that can be made in just 5 minutes. Peanut butter in this recipe is very beneficial for weight gain, and it contains omega-6 fatty acids, which lower bad (LDL) cholesterol and increase good (HDL) cholesterol. Banana, another ingredient, is very good for a healthy heart that also helps in managing your blood pressure. All in all, the recipe contains 9 grams of fat, 38 grams of proteins, and 8 grams of carbohydrates.

Nutrition Profile: Diabetes-Friendly, Dairy-Free, Low-Sodium, Low Added Sugar, Soy-Free, Heart-Healthy, Vegan Vegetarian, Egg-Free, and Low-Calorie.

Ingredients (1 Serving) Calories Weighs
1 slice whole-wheat bread, toasted 69 calories, approx. 28 g Approx.
1 teaspoon peanut butter 94 calories, approx. 16 g Approx.
1 small banana, sliced 90 calories, approx. 101 g Approx.
Cinnamon powder, to taste 6 calories, approx. 2.6 g Approx.
Total 259 calories, approx. 147 g Approx.

Recipe

1. Take a bread slice and toast it.

2. Now spread some peanut butter on it.

3. After this, put the sliced banana on top of the peanut butter.

4. Sprinkle some cinnamon powder on it to add taste, and enjoy your breakfast.

2. Muesli With Raspberries

Muesli With Raspberries

Muesli with Raspberries is a protein and fiber-rich breakfast option under 300 calories that can be easily made at home. It is a nutritious dish that combines the taste of oats with the natural sweetness of fresh raspberries, along with some low-fat milk. It contains a lot of nuts and seeds that gives you a quick and easy meal option to start your day. To make this low-calorie breakfast, you just need 5 minutes.The recipe has 7 grams of fat, 13 grams of protein, and 52 grams of carbohydrates.

The major ingredient in this recipe is muesli, which contains whole oats, honey, dried fruits, seeds, nuts, and wheat flakes. All these are good sources of magnesium, vitamins, and iron. Raspberries in it protects you against diabetes and arthritis. It’s mostly accurate, but the phrasing could be clearer. The last ingredient added to this recipe is low-fat milk, which is low in calories and may help reduce the risk of cardiovascular disease and type 2 diabetes, as well as support lower blood pressure. 

Nutrition Profile: High-Calcium, Bone-Health Healthy, Pregnancy Healthy Aging, Low-Sodium, Low Added Sugar, Soy-Free, High-Fiber, Heart-Healthy Vegetarian, Egg-Free, and Low-Calorie.

Ingredients (1 Serving) Calories Weighs
⅓ cup muesli 92 calories, approx. 26 g Approx.
1 cup raspberries 66 calories, approx. 123 g Approx.
¾ cup low-fat milk 77 calories, approx. 180 ml, approx.
Total 235 calories, approx. 149 g Approx + 180 ml, approx.

Recipe

1. Take a bowl and add ¾ cup low-fat milk to it.

2. After this, take ⅓ cup muesli and 1 cup raspberries and add both to the bowl.

3. Mix it well, and enjoy your quick meal.

3. Spinach & Egg Scramble With Raspberries

Spinach & Egg Scramble With Raspberries

Spinach and Egg Scramble with Raspberries is a protein-packed breakfast that can be easily made. This breakfast recipe consists of sweet and savory flavors, making it a healthy and delicious dish altogether. As spinach, eggs, and raspberries are part of this dish it makes the dish full of nutrients. Having this meal early in the morning can be a great option since it will keep you full and energetic . This recipe takes only 10 to 15 minutes for its preparation. This recipe contains 16 grams of fat, 18 grams of protein, and 21 grams of carbohydrates.

Egg scramble is a protein-rich food item that has a lot of vitamins and minerals as well. Plus, these are very beneficial since they raise good cholesterol, are good sources of choline, and contain omega-3 fatty acids. Spinach is another ingredient that has multiple benefits, such as supporting healthy eyesight, boosting your immune system, promoting a healthy heart, and being rich in nutrients. Raspberries help protect you against diabetes and arthritis. Whole-wheat bread is rich in fiber and lowers the risk of chronic diseases such as type 2 diabetes and obesity.

Nutrition Profile: Bone Health, Diabetes-Friendly, Nut-Free, Dairy-Free, Healthy Aging, Healthy Immunity, Low-Sodium, Soy-Free, Heart-Healthy, Vegetarian, and Low-Calorie

Ingredients (1 Serving) Calories Weighs
1 teaspoon canola oil 40 calories, approx. -
1 ½ cups baby spinach 10 calories, approx. 43 g Approx.
2 eggs, lightly beaten 148 calories, approx. 100 g Approx.
Pinch of kosher salt - -
Pinch of ground pepper - -
1 slice whole-wheat bread, toasted 69 calories, approx. 28 g Approx.
½ cup fresh raspberries 33 calories, approx. 61.5 g Approx.
Total 300 calories, approx. 232.5 g Approx.

Recipe

1. Take a small non-stick pan and heat oil in it.

2. Now add spinach to it and cook for 1 to 3 minutes, stirring in between.

3.  After this, transfer the spinach to the plate and clean the pan.

4. Now place the pan on medium heat, add the eggs to it, and let it cook. Stir once or twice in between so that the eggs are cooked properly.

5. Once the eggs are cooked, add spinach, salt, and pepper to them and mix them well.

6. Now take the bread slice and spread this scramble on it.

7. Serve this now with raspberries and enjoy the meal.

4. Chocolate Banana Oatmeal

Chocolate Banana Oatmeal

Chocolate Banana Oatmeal is a nutritious breakfast option that is loved by children the most. It’s a breakfast that combines the rich flavors of chocolate with the natural sweetness of bananas. In the morning, serving children a breakfast filled with chocolate and bananas can be an excellent choice. It is a high-fiber recipe that gives children the required energy to kick-start their day. It usually takes 10 to 15 minutes to cook this recipe. Along with low calories, this recipe contains 9 grams of fat, 7 grams of protein, and 50 grams of carbohydrates.

Banana is one of the most eaten fruits since it is rich in nutrients, helps prevent constipation, and acts as an energy booster. On the other hand, chocolate is a rich source of antioxidants and helps an individual boost their mood. Oats are the major ingredient in the recipe, and they have a lot of nutrients in them, such as vitamins, minerals, fiber, and antioxidants. These help an individual improve heart health, regulate blood sugar levels, and reduce cholesterol levels in the body. All these ingredients, when mixed together, make a healthy and tasty recipe.

Nutrition Profile: Low-Sodium, High-Fiber, Vegan Gluten-Free, and Low-Calorie

Ingredients (1 Serving) Calories Weighs
1 cup water 0 calories, approx. -
½ cup dry rolled oats 152 calories, approx. 40 g Approx.
½ small banana, sliced 45 calories, approx. 50.5 g Approx.
1 tablespoon chocolate-hazelnut spread 90 calories, approx. 16 g Approx.
Pinch of flaky sea salt - -
Pinch of salt - -
Total 287 calories, approx. 106.5 g Approx.

Recipe

1.Take a small saucepan, add water and a pinch of salt to it, and bring it to a boil.

2. Now reduce the flame, add some oats to it, and let it cook for 5 minutes. Stir in between and let all the water get absorbed.

3. After this, remove the pan from heat and let it stand for 2 to 3 minutes.

4. Now put these oats in a bowl, add some chopped banana slices, 1 tablespoon of chocolate-hazelnut spread, and a pinch of flaky sea salt, and serve it.

5. Avocado Egg Salad

Avocado Egg Salad

Avocado Egg Salad is a delicious breakfast option that is filled with proteins and fiber.  In this recipe, you will find nutty flavors of avocado and mild savory flavors of egg. It’s a healthy breakfast option that’s easy to prepare. Avocado and egg are a great combination, and there are a lot of ways to cook them. The average time to cook this dish is 10 to 15 minutes. It is a great recipe with low calories. It contains 18 grams of fat, 11 grams of protein, and 6 grams of carbohydrates.

Eggs, being the main ingredient of the recipe, have a lot of proteins, vitamins, and minerals in them, and along with this, they are considered a great option for weight gain and help in maintaining good eyesight. Avocados also have a lot of vitamins and minerals, and they help to maintain blood pressure levels, and improve skin health.  Celery is rich in nutrients like vitamins A, K, and C, potassium, and folate, which keep your body hydrated. Chives are the last ingredient used in this recipe, and they are a good source of vitamins A, C, and K and help the body fight against infections and illnesses.

Nutrition Profile:  Low-Carb, Nut-Free, Soy-Free, Vegetarian, High-Protein, and Gluten-Free.

Ingredients (1 Serving) Calories Weighs
6 hard-boiled eggs, coarsely chopped 465 calories, approx. 300 g Approx.
1 medium avocado 250 calories, approx. 215 g Approx.
2 tablespoons lemon juice 7 calories, approx. 30.5 g Approx.
1 tablespoon mayonnaise 94 calories, approx. 13.8 g Approx.
½ teaspoon salt - -
¼ teaspoon ground pepper - -
⅓ cup finely chopped celery 5 calories, approx. 75 g Approx.
2 tablespoons chopped fresh chives, and some more for garnish 2 calories, approx. 6 g Approx.
Total 823 calories, approx. 640.3 g Approx.

On average the Avocado Egg Salad has approximately 206 calories per servings.

Recipe

1. Take a bowl, add 6 hard-boiled eggs, 1 medium avocado, lemon juice, mayonnaise, salt, and pepper, and mash it until it becomes coarse and creamy.

2. After this, add chopped celery and fresh chives to the bowl and mix well.

3. Now you can garnish it with some chives and enjoy it.

6. Pineapple Green Smoothie

Pineapple Green Smoothie

Pineapple Green Smoothie is a refreshing and nutritious beverage that you can enjoy early in the morning. It is a low-calorie drink that gives you fresh flavors of pineapple and spinach. Being an energetic drink it keeps you full of energy and hydrated throughout the day. Although having spinach, it is still a delicious drink that is enjoyed by children as well as adults. It can be easily made and only takes 5 minutes to get ready. This drink contains 6 grams of fat, 54 grams of carbs, and 13 grams of protein.

Spinach in this beverage is a good source of vitamins and minerals, helps maintain good vision, and boosts the immune system. Banana is also added to this recipe, and it acts as an energy booster and helps prevent constipation. Pineapple in it is very helpful in digestion and boosts your immune system. Chia seeds are a great component for those who are on their weight loss journey, and they are rich in fiber and omega-3s. All these components, when combined together, give you a healthy and nutritious drink.

Nutrition Profile:  High-Calcium, Bone-Health, Healthy Pregnancy, Healthy Aging, Healthy Immunity, Low-Sodium, Low Added Sugar, High-Blood Pressure, High-Fiber, Heart-Healthy, Gluten-Free, and Low-Calorie.

Ingredients (1 Serving) Calories Weighs
½ cup unsweetened almond milk 20 calories, approx. 375 ml, approx.
⅓ cup nonfat plain Greek yogurt 44 calories, approx. 227 g Approx.
1 cup baby spinach 7 calories, approx. 30 g Approx.
1 cup frozen banana slices (about 1 medium banana) 105 calories, approx. 118 g Approx.
½ cup frozen pineapple chunks 82.5 calories, approx. 198 g Approx.
½ tablespoon chia seeds 34 calories, approx. 14 g Approx.
Total 292.5 calories, approx. 962 g Approx.

Recipe

1. Take a blender, add almond milk, Greek yogurt, and blend it.

2. Now add spinach, banana, pineapple, and chia seeds to the same blender and blend it until it gets smooth.

3. Now take out this smoothie in a glass and enjoy it.

Concluding Thoughts

Starting your day with a meal that is delicious, healthy, and under 300 calories can be a great decision. Whether you’re an office worker, a busy individual, a homemaker, an athlete, or someone looking to get back in shape, the recipes mentioned above can help you achieve your health goals. Not only are they healthy, but they also take less time for preparation. There are a lot of healthy breakfast options, such as salads, smoothies, or oats, so you can choose the one that suits your taste and preference. So, stop eating sweet cereals and calorie-dense food items and opt for healthy and delicious food items that not only give you energy but also help you achieve your health goals.

Frequently Asked Questions

Yes, a breakfast of 300 calories can be healthy, but it totally depends on the nutrients that are included in it. For a breakfast to be healthy, it should have nutrients like proteins, healthy fats, carbohydrates, vitamins, minerals, and fiber. Once your breakfast has all these nutrients in the proper proportion, it could be considered a healthy breakfast.

For a breakfast to be healthy, it should include protein, healthy fat, and carbohydrates as well. Some of the healthy breakfast options are avocado toast with an egg, oatmeal with nut butter, chia seed pudding, or greek yogurt with nuts and berries. All these are healthy breakfast options that give you energy to start your day.

Watermelon is the lowest-calorie fruit, containing only 30 calories in 100 grams. The next lowest-calorie fruit is strawberries, which have 32 calories in every 100 grams. Other than that, you can go with options like grapefruit, which also has 32 calories in every 100 grammes, and cantaloupe, which has 34 calories in every 100 grammes.

The lowest-calorie breakfast that you can eat is a vegetable omelet. In this, you only have to use the egg white since it has low calories, and along with that, you can use non-starchy vegetables like spinach, tomatoes, and bell peppers since these have a good source of nutrients and add fewer calories.

On average, a large egg contains approximately 70 calories, which means that to reach 300 calories, it would take 4 to 5 large eggs. 4 eggs would make up 280 calories, and 5 eggs would give you 350 calories.

The best breakfast for weight loss is oatmeal, yogurt, and eggs. Since these meals have few calories, they are a good source of proteins and carbohydrates. Having meals like this will help you with weight loss and give you energy to start your day in a productive manner.

Some of the fruits that are considered best for weight loss are strawberries, blueberries, raspberries, apples, grapefruit, oranges, and watermelon. All these fruits are good sources of fiber and carbohydrates and have good water content. So eating these can be very helpful in your weight-loss journey.

The foods that give you the most calories are nuts, seeds, oil, butter, cheese, and chocolate. Along with this, fried food items like French fries, onion rings, chicken wings, and chicken nuggets have a lot of calories in them.

The calorie intake that one should have depends upon their age, gender, and activity they are involved in. On average, a man needs approximately 2,500 calories a day, and a woman needs 2,000 calories a day.

To calculate calories, you first need to calculate the BMR. There is a different way to calculate the BMR for men and women.

  • For men, BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) + (6.755 x age in years).
  • For women, BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) + (4.676 x age in years).

After calculating the BMR, you now have to multiply the BMR by your activity level. Since each individual has a different activity level, here is a rough estimate based on which you can calculate your calorie intake:

  • People with little to no exercise: BMR x 1.2
  • People who exercise 1–3 days a week: BMR x 1.375
  • People who exercise 3–5 days a week: BMR x 1.55
  • People who exercise 5–7 days a week: BMR x 1.725
  • People who do a physical job: BMR x 1.9
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