Breakfast ideas that are under 300 calories

 

Here are 15 make-ahead breakfast ideas that are under 300 calories:

 

1) Overnight oats with fruit and nuts:-

For Breakfast mix together rolled oats, almond milk, and a spoonful of chia seeds. Add in your favorite chopped fruit and a handful of nuts. Store in the fridge overnight and top with a drizzle of honey or maple syrup in the morning.

Overnight oats with yogurt and fruit (200 calories)

1/2 cup oats

1/2 cup nonfat Greek yogurt

1/2 cup mixed berries

1 tsp honey (optional)

 

2) Egg muffins:-

Crack a few eggs into a muffin tin and add in diced vegetables and lean protein such as turkey bacon or diced chicken. Bake until set and store in the fridge for quick grab-and-go breakfasts.

Egg muffins with spinach and feta (100 calories)

2 eggs

1/4 cup cooked spinach

1 tbsp crumbled feta cheese

salt and pepper to taste

 

3) Banana bread protein bites:-

Mix together mashed bananas, oats, protein powder, and a spoonful of peanut butter. 

Banana peanut butter smoothie (250 calories)

1 banana

1 scoop protein powder

1 tbsp peanut butter

1 cup unsweetened almond milk

 

4) Breakfast burritos:-

Wrap scrambled eggs, black beans, diced vegetables, and a sprinkle of cheese in a whole-grain tortilla. Freeze until ready to eat and reheat in the microwave or on the stove.

Breakfast burrito with black beans and avocado (200 calories)

1 whole grain tortilla

1/4 cup black beans

1/4 avocado

1/4 cup salsa

 

5) Breakfast smoothie packs:-

Divide frozen fruit, a scoop of protein powder, and a handful of leafy greens into individual bags. When ready to make a smoothie, add the contents of the bag to a blender with almond milk and a spoonful of nut butter.

Homemade granola bars (100 calories)

1/4 cup oats

1 tbsp honey

1 tbsp peanut butter

1 tbsp raisins

 

6) Greek yogurt parfaits:-

Layer Greek yogurt, chopped fruit, and a sprinkle of granola in a jar or container. Store in the fridge for a protein-packed breakfast.

Greek yogurt parfait with fruit and granola (200 calories)

1/2 cup nonfat Greek yogurt

1/4 cup mixed fruit

2 tbsp granola

 

7) Quiche muffins:-

Make mini quiches by cracking eggs into a muffin tin and adding in diced vegetables and cheese. Bake until set and store in the fridge for a portable breakfast option.

Egg muffins with spinach and feta (100 calories)

2 eggs

1/4 cup cooked spinach

1 tbsp crumbled feta cheese

salt and pepper to taste

 

8) Sweet potato breakfast bowls:-

Roast sweet potatoes and top with scrambled eggs, diced avocado, and a sprinkle of cheese. Store in the fridge for an easy breakfast that can be reheated in the microwave.

 

9) Breakfast sandwiches:-

Assemble whole-grain English muffins with scrambled eggs, a slice of cheese, and a slice of tomato. Wrap in foil and store in the freezer for a quick breakfast that can be reheated in the microwave or oven.

 

10) Breakfast burrito bowls:-

Make a batch of burrito bowl filling by cooking black beans, diced vegetables, and scrambled eggs. Divide into individual servings and store in the fridge for an easy breakfast option.

 

11) Protein balls:-

Mix together oats, protein powder, nut butter, and a little honey or maple syrup. Roll into balls and store in the fridge or freezer for a quick snack.

 

12) Breakfast quesadillas:-

Assemble whole-grain tortillas with scrambled eggs, diced vegetables, and a sprinkle of cheese. Heat until the cheese is melted and store it in the fridge for a quick breakfast that can be reheated in the microwave or on the stove.

 

13) Breakfast bars:-

Mix together oats, nut butter, honey or maple syrup, and any other desired mix-ins such as dried fruit or nuts. Press into a pan and cut into bars. Store in the fridge or freezer for a grab-and-go breakfast option.

PB&J oatmeal (200 calories)

1/2 cup oats

1 tbsp peanut butter

1 tbsp jelly or jam

 

14) Breakfast bowl with tofu and vegetables:-

Cook up a batch of scrambled tofu and diced vegetables. Divide into individual servings and store in the fridge for a protein-packed breakfast option.

Turkey and cheese roll-ups (100 calories)

2 slices deli turkey

1 slice of low-fat cheese

 

15) Avocado toast:-

Spread mashed avocado on top of whole grain toast and top with a sprinkle of salt, pepper, and any other desired toppings such as cherry tomatoes or a fried egg. Store in the fridge for a quick breakfast that can be assembled in the morning.

Avocado toast with egg (150 calories)

1 slice whole grain bread

1/4 avocado

1 egg, hard-boiled

salt and pepper to taste