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Low-calorie breakfasts, such as smoothies, parfaits, egg dishes, and waffles, provide a balanced start to the day. Quick and easy to make, they can be nutrient-packed and satisfying.
Low-calorie breakfasts are the key to starting your day right. Balancing protein with enough carbohydrates and vitamins to fuel the body until lunchtime, low-calorie breakfasts come in nearly endless varieties. Some of the best low-calorie breakfast options include smoothies, parfaits, carefully prepared egg dishes, and even waffles.
Quick, simple, and easy to take on the go, smoothies can be a perfect breakfast option when there’s no time to cook. A simple, low-calorie smoothie can be made with a frozen banana, a handful of fresh or frozen berries, and a half cup of soy or almond milk. The potassium, vitamin C, and protein in this blend can provide hours of sustenance for just a few calories. Pair a shot of this concoction with a slice of whole-wheat toast for a low-calorie, nutrient-packed breakfast in less than ten minutes.
Parfaits may taste like dessert, but they’re great low-calorie breakfasts. In a glass or bowl, layer a layer of plain, non-fat yogurt with slices of fresh fruit. For a crunchy topping, add a handful of fiber-rich grains and a few almonds or walnuts. If plain yogurt is too acidic, try mixing it with a drop of maple syrup or a small dollop of honey. Avoid fruit-flavored yogurts, as they can contain surprising amounts of sugar and calories.
Eggs have the nutrition to be the main event in low-calorie breakfasts, but preparation technique is key. Use olive oil or a light cooking spray in place of the butter, and wipe off any excess oil with a paper towel before adding the eggs. A simple egg dish, such as scrambled or poached eggs, can rack up as many as 150 calories, so there’s room for experimentation. Mix two eggs with a cup of frozen spinach and a sprinkle of low-fat cheese, or dip into a poached egg with lightly buttered whole-grain toast. For a low-calorie breakfast that many enjoy, try baking an omelet with asparagus, low-fat cheddar cheese, and eggs.
Waffles are the bane of many dieters’ lives, but there’s no reason they can’t be turned into a low-calorie feast. Small frozen waffles can have less than 100 calories a piece, and when made with whole-wheat flour, they also contain a healthy dose of fiber. For people who prefer to avoid packaged foods, bake a large batch of whole-wheat waffles at home and freeze them for a convenient indulgence. Topped with fresh mango or blueberries and served alongside a slice of lean ham or veggie bacon, waffles can make a perfect breakfast for anyone with a sweet tooth.
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