Breakfast is the most important meal of the day.
You probably heard it a LOT of times already. And to this date, it remains absolutely true. Why?
Breakfast has been shown to be beneficial to both physical and mental health. Breakfast is essential for people of all ages, but especially for active, hard-working adults.
A healthy breakfast refuels the body and replenishes your energy levels while providing you the mental boost to go through your day. It can help you manage your weight and reduce the risk of diabetes and heart disease in the long run.
If you plan to go on a calorie deficit, breakfast size should be reduced. This is a good approach to managing your calories if you want to lose weight efficiently.
Under 500 Calorie Breakfast Ideas
Determining how many calories for breakfast you should consume can depend on your personal goals and needs. However, if weight loss is your goal, it is recommended to aim for just 300 to 500 calories for breakfast.
1. Bagel and Cream cheese with Egg and Orange (372 Calories)
Choose a whole-grain bagel, as whole grains contain more fiber and are more satisfying than refined grains. Pair with the egg for additional protein and for balance and satiety.
Carbs: 55 g
Fat: 6 g
Protein: 12 g
Serving: 2 Bagels
Ingredients:
- 2 tablespoons whipped cream cheese
- One large hard-boiled egg
- One orange
- Two whole-wheat mini bagels
Procedure:
Step 1: Prepare
Prepare all your ingredients and put the cream cheese on your bagels
Step 2: Enjoy
Consume your bagels and eat your egg before finishing your meal by enjoying an orange.
2. Apple and Muesli Bowl (354 Calories)
Apples are good sources of important nutrients such as fiber and antioxidants. Health benefits include lowering blood sugar levels and improving heart health which makes apples an excellent addition to your breakfast menu.
Carbs: 55 g
Fat: 14 g
Protein: 8 g
Servings: 1 bowl
Ingredients:
- 1 medium-sized cut apples
- 1 cup of sugar-free muesli
- 1 cup of whole milk
Procedure:
Step 1. Mix
Put 4 to 5 tablespoons of sugar-free muesli in a bowl and add your milk.
Step 2. Serve
Top it up with a bowl of cut apples and enjoy.
3. Oatmeal Porridge (461 Calories)
Another delicious less than 500 calorie breakfast is oatmeal porridge. Oats are an excellent source of dietary fiber and essential minerals. If you are in a hurry and want to eat an easy-to-prep healthy breakfast, you might want to check out this amazing and simple oatmeal porridge recipe.
Carbs: 87 g
Fat: 8 g
Protein: 12 g
Serving size: 1 bowl
Ingredients
- 100 grams of White oats
- 200 mL of water
- 1 medium banana
Procedure:
Step 1. Mix
Put 3 large tablespoons of white oats in a bowl and add water.
Step 2. Cook
Put it in a microwave or on a stove for about 2 minutes or until the oats are fully cooked through.
Step 3. Serve
Add your sliced banana and enjoy your breakfast.
Note: To add some extra crunch, you can try adding some almonds and walnuts.
4. Healthy Breakfast Chicken Sausage (280 Calories)
If you’re looking for something easy to cook, you might opt for sausages.
Carbs: 4 g
Fat: 16 g
Protein: 30 g
Serving size: 2 Sausages
Ingredient:
- Sausages
Procedure:
Step 1. Preheat
Preheat your pan (preferably non-stick) on a stove for one to two minutes.
Step 2. Cook
Without adding any additional oil or fat, arrange the sausages in a single layer in the hot pan and cook for 12 to 16 minutes, turning them frequently to promote even browning on all sides.
Step 3. Serve
Drain any excess grease with paper towels and serve while still hot.
Tips for Creating a Healthy and Satisfying Breakfast
You can always experiment when creating a fulfilling and healthy breakfast. Here are some simple tips for a healthier breakfast:
Tip 1:
Build a balanced breakfast by ensuring your foods can give you the proper amount of protein, carbs, and fats your body needs.
Tip 2:
You can keep it simple, especially if you are short on time. You don’t have to look for overcomplicated recipes online. A breakfast as simple as a banana, yogurt, and whole grain crackers can be eaten on the go and can be easily pre-packed the night before.
Tip 3:
It’s easier to lose appetite if you’re just eating the same thing over and over again. Don’t be hesitant to try new foods in order to add variety and increase your enjoyment.
Tip 4:
Don’t forget to combine some proteins with fiber-rich food. This tip is also good if you’re trying to lose weight. You can try boiled eggs with vegetables such as cherry tomatoes and avocados, chicken with asparagus, oatmeal with yogurt or berries, or a fresh fruit smoothie with a scoop of protein powder.
Conclusion
So whether you have a busy Monday morning where you need to grab something to eat and run, or it’s a peaceful Sunday where you can leisurely take your time cooking, eating a healthy breakfast is always important to start your day off right.
