Everyone says that breakfast is the most important meal of the day. Breakfast is a perfect way to start your day right nutritionally and give you the energy you need to begin your day.
Just like any other meal thought, many popular breakfast items are not good for weight loss. All the yummy, delicious breakfast meals like French toast and Crepes tend to be high in calories, sugar, carbohydrates and fat.
Although it’s an important meal breakfast doesn’t have to weight you down with calories! You can still have a fulfilling and nutritional meal with these 300 calorie breakfast meals for fast weight loss!
What To Look For In A Quality Breakfast Meal
When thinking of breakfast to start your morning, you’re probably wanting something quick and easy. No one wants to spend more than 30 minutes on making breakfast when they have to rush out the door, especially with kids in tow!
So when picking foods to add to your breakfast meal try and reach for recipes and food combinations with the most protein and nutritional value. For instance, if you want to eat bread for breakfast swap white bread, sourdough, or French bread for whole wheat or grain breads instead. This will give you more nutrients including added fiber to your diet with whole grain.
Next, try and add protein whenever possible to your breakfast. Of course, the protein of choice for breakfast is typically eggs and for good reason. Eggs are an extra healthy options because each egg contains around 6 grams of protein, under 1 carb, and only 78 calories!
But, there are other options for proteins other than just eggs. So think outside the box!
When protein is added to breakfast you are setting yourself up for greatness in the morning. Not only will your blood sugar levels remain steady, but you will also feel fuller longer. Feeling fuller longer is what you want from every meal when you’re trying to lose weight. The fuller you feel with nutritional healthy food options the less calories you will consume throughout the day.
How To Make Sure Breakfast Remains 300 Calories Or Less
You might be worried about watching your calories and concerned you will go over a 300 calorie range with breakfast. But one way to watch your calories for breakfast is to be aware of your portion sizes.
Learning what each food serving size is important for maintaining a good calorie range.
300 Calorie Breakfast Meals
Peanut Butter, Banana Toast
This is one of the simplest 300 calorie breakfast meals you can make. All you have to do is wait for the toaster! To create this easy breakfast, grab a piece of whole wheat bread, peanut butter (or other nut butter), and banana.
Toast your bread, spread on peanut butter and top with slices of banana!
Whole wheat toast : 68 calories
Peanut butter (2 Tablespoons): 188
1/2 a banana (medium sized): 52
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Overnight oats are another simple breakfast dish weighing in at around 300 calories. But this yummy breakfast meal packs a punch as it’s chalk full of fiber and low sugar.
To make overnight oats simply grab a small to medium sized mason jar, add 3/4 cup of steel-cut or quick oats, and 3/4 cup of milk (or milk alternative like almond milk). Combine together, mix and place in the fridge overnight.
While this is a basic recipe for overnight oats, feel free to add things like chia seeds, Greek yogurt, strawberries, blueberries and more!
For this breakfast to be 300 calories or less you need to watch your portion sizes and what you add to the mason jar. I love to combine strawberries and blueberries with almond milk and oats and a little pinch of nutmeg!
3/4 cup of oats: 218
3/4 cup of almond milk: 30
1/4 cup of strawberries: 12
1/4 cup of blueberries: 21
Total calories: 281
Spanish Breakfast Burrito
A breakfast burrito doesn’t have to be complicated. Simply take two eggs and scramble with 1/2 cup of salsa. Then, add to a warm low carb tortilla, wrap it up and enjoy! This breakfast will leave you feeling full for hours because it’s high in protein.
2 eggs: 156
1/2 cup of salsa: 33
Low carb tortilla: 45
Total calories: 234
For a healthy version of an egg sandwich that’s still delicious switch out a white bread bagel or English muffin for a whole wheat one and Canadian bacon for regular bacon.
Next, fry or scramble an egg. Place on the bread. Add a 2 pieces of Canadian bacon, spinach and tomatoes.
Whole wheat English muffin: 120
An egg: 70
2 Canadian bacon: 89
Slice of tomato: 4
Total calories: 311
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Greek Yogurt With Granola And Fruit
If you reach for any yogurt always reach for Greek yogurt! At only 100 calories, Gree yogurt can give you 17 grams of protein, low fat, and only 6 grams of carbohydrates. But without all the added sugar like regular yogurts.
If you have not had Greek yogurt before you will notice major differences in taste and texture! It’s thicker and not as sweet because it doesn’t have the added sugars.
To make Greek yogurt more tasteful you will want to add a 1/2 cup of granola to add some crunch and healthy carbs with the added sweetness of mixed berries to a complete yogurt breakfast parfait.
1 cup of Greek yogurt: 100
1/2 cup of granola: 226
1/2 cup of mixed berries: 40
Total Calories: 336
Avocado And Eggs
Avocados are filled with healthy nutrients your body needs like healthy fats, B6, magnesium, and potassium. Combine 1/2 an avocado with 2 eggs (made however you like them) and enjoy a delicious and easy breakfast!
1/2 an avocado (medium): 130
2 eggs: 156
Total Calories: 286
Tropical Fruit Smoothie
Grab your blender and start adding the following ingredients from this tropical fruit smoothie recipe:
- 1 cup of pineapple
- 1 banana
- 1/2 cup of plain yogurt
- 1/2 cup of water
- 2 ice cubs
Feel free to add a scoop of vanilla flavored protein powder to the mix for added protein to start your day right!
1 cup of pineapple: 82
1 banana: 105
1/2 cup of plain yogurt: 77
1 scoop of whey protein powder: 66
Total Calories: 297
Healthy egg muffin cups are loaded with vegetables and only come in at about 50 calories per egg muffin with 4 grams of protein per muffin.
This egg muffin recipe from Show Me The Yummy combines eggs, with mushrooms, baby spinach, yellow onion, red pepper, and green pepper for a healthy breakfast.
While this recipe does not fall into the easy category because of prep and cook time, this is one of the 300 calorie breakfast meals you can make ahead and freeze to eat them throughout the week!
Out of all the 300 calorie breakfast meals to make this list, banana pancakes remain my favorite! While they are not considered low carb or Keto, they are a fabulous healthy take on pancakes.
All you need to do is mash 1 banana and mix 1 egg together. Pour onto a hot skillet a spoonful at a time in mini pancakes and turn over once browned. You can eat these mini banana pancakes with sugar free syrup or sugar free jam of your choosing.
The ratio is typically one banana for one egg, but you can combine one banana with two eggs. This will double your protein intake and the amount of pancakes you have.
1 banana: 105
2 eggs: 156
Sugar free syrup: 15
Total Calories: 276
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300 calorie breakfast meals don’t have to take hours of preparation and cook time. Healthy breakfasts should be easy to make and still provide you plenty of nutrients to nourish your body and keep you full for hours.
When looking for a healthy breakfast that’s easy on the waist line always look for a clean protein source and fruits and vegetables to give you the most nutrients for added vitamins and minerals.