These Low-Calorie Breakfasts Are Delicious and Will Provide Plenty of Energy
From pancakes to omelets—all your favorites made the list! A low-calorie breakfast can be nutritious, tasty, and satisfying. Really. From low-carb breakfast recipes to high-protein breakfasts, there is truly an option for anyone—whether you’re looking to lose weight or are looking to follow a certain eating plan. So how do you define a "low calorie breakfast"? It depends on multiple factors including your weight, height, and activity level. "A low-calorie breakfast will vary depending on an individual’s unique nutritional needs and goals, but generally are typically around 300-400 calories with some people needing more or less," says Valerie Agyeman, R.D., dietitian and host of women’s health podcast Flourish Heights. If you’re headed for a desk job the lower end will suit your needs, whereas consider eating 350 to 450 calories if you have a more active morning ahead, says Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition. Meet the experts: Valerie Agyeman, R.D., dietitian and the host of women’s health podcast, Flourish Heights. Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition; Lauren Harris-Pincus, R.D., author of The Protein-Packed Breakfast Club; Ryan Maciel, R.D., head performance coach at Catalyst Performance Training; Maggy Doherty, R.D.; Claire Virga, R.D. at Rooted Wellness; Rebecca Guterman, R.D., C.D.N, a registered dietitian at Mount Sinai Hospital in New York City; Maya Feller, R.D., author of The Southern Comfort Food Diabetic Cookbook; Rima Kleiner, R.D.; Samantha Cassetty, R.D; Aurielle James-Sarpong, R.D., L.D.N, a registered dietitian at the University of Maryland St. Joseph Medical Center; Sandra Gultry, R.D., owner of It’s All About Choices It is important to hit all of your nutrition goals, even if your breakfast is considered low-calorie, says Agyeman. "Although not recommended for everyone, if you do decide to regularly consume low-calorie breakfasts, keep in mind that you must be strategic in making sure you are meeting your nutritional needs." To keep hunger at bay, prioritize getting the optimum balance of macronutrients. Cereal with skim milk and a banana might fit your calorie target, but it likely won’t provide the high-quality protein, fiber, and healthy fats you need to stay satiated for hours, notes Lauren Harris-Pincus, R.D., author of The Protein-Packed Breakfast Club. "It’s all about diversifying your meals so you can be sure you are getting a wide variety of key nutrients. You really want to shift your focus to adding more nutrient-rich wholesome foods to your eating routine," shares Agyeman. Your breakfast should be about the same size as lunch and dinner, and it’s easy to underestimate how much you need to eat in the morning, especially when you’re cutting calories, says Bowerman. Ready to treat breakfast like the most important (and delicious) meal of the day? Check out these dietitian-approved, low-calorie breakfast ideas.
2023-11-07T15:11:36Z
