In the realm of calorie-counting, getting a delicious meal in at under 300 calories, that's actually filling (and not air), may sound like a challenge. That's where we come in. Starting the day off on a healthy, nutritious note is possible—and we've got the meal ideas to prove it. Keep scrolling to meet your new breakfast!
What's better than avocado toast, you ask? Avocado toast topped with smoked salmon, of course. The combination of healthy fats plus fiber will keep you full for hours, and the fatty acids in the avocado and smoked salmon are phenomenal for skin. This nutrient-rich, low-calorie breakfast puts a bowl of cereal or bakery pastry to shame.
This savory, satiating breakfast sammy is sure to become your new go-to once you taste the creamy combination of a hard-boiled egg with 1 tablespoon of lite mayo and chives. Layer under a tomato on a whole wheat english muffin, and you'll understand why it's an all-time favorite of this Byrdie editor. Plus, it takes practically zero effort to assemble if you make a batch of hard-boiled eggs at the beginning of the week.
The next best thing to peach cobbler? Oatmeal that tastes like it, and—added bonus—it's actually good for you. Top a bowl of steel-cut oatmeal with peach slices (fresh or frozen) and a tablespoon of chopped walnuts, and sprinkle with cinnamon and chia seeds. You're getting a heart-healthy dose of fiber and antioxidants from the oatmeal, fruit, and chia seeds, plus good fat and vitamins from the walnuts.
For a breakfast that will keep you full until lunch thanks to protein-rich ingredients, throw together a Mexican-inspired open-faced taco. Top one whole wheat tortilla, with a sunny-side-up egg, cup of cooked black beans, 1/4 cup of low-fat cheddar, and top it with salsa and cilantro.
A sweet and savory breakfast combo always wins in our book, and this is one of our favorite healthy-but so-delicious pairings. Spread two slices of whole wheat raisin toast with low-fat ricotta cheese and honey, and serve with a side of turkey sausage.
For a cost-effective option that can last you all week and beyond, buy a box of frozen whole wheat waffles, almond butter, cottage cheese and strawberries. Spread a tablespoon of almond butter across the toasted waffles, load them up with chopped strawberries, and have a side of cottage cheese. You literally won't be tempted by food for hours thanks to all the protein in the nut butter and cottage cheese.
Egg cups are a pretty much genius way to eat healthy with minimal effort throughout the work week. Fill a muffin tin with an egg mixture that contains chopped spinach and turkey bacon, and bake for 15 to 20 minutes. Then pop two in the microwave each morning for the healthiest "pre-made" meal ever!
Cleveland Clinic. Do you really need to eat breakfast? Updated April 3, 2020.
Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods - a review. J Food Sci Technol. 2015;52(2):662-675. doi:10.1007/s13197-013-1072-1