A Healthy 300-Calorie Breakfast

Wake Up to a Healthy Breakfast

Porridge with raspberries
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Are your mornings rushed and difficult? If you wake up groggy and stressed, a hearty warm breakfast is sure to make you feel better.  But a plate loaded with calories can derail your diet, most healthy breakfasts take too long to prepare, and a low cal breakfast is often too skimpy to satisfy. That's why this 300 calorie breakfast is the best way to combat your morning blues.

Healthy Breakfast for Under 300 Calories

  • Scrambled Tex-Mex Eggs
  • Nutty Steel Cut Oats
  • Sweet Green Smoothie

So what makes this meal so special?  This healthy breakfast will satisfy your sweet tooth, curb your cravings for carbs and tame your hunger for salty, savory protein. And if you follow the time-saving preparation tips, the entire meal takes ten minutes or less to prepare. HInt: If you don't have time to make all three parts of the meal, just make one item on the list. Each part of the meal makes a satisfying breakfast on it's own. 

Healthy Breakfast Shopping List

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To prepare your healthy breakfast, you'll need a few basic ingredients. You'll find everything in your neighborhood grocery store, so there's no need to go to a specialty store or high end market.  Here's a list of the groceries to buy.

Healthy Breakfast Grocery Shopping List

  • Fresh eggs or liquid egg whites
  • 2 ripe tomatoes
  • 1 yellow onion
  • 1 bag spinach
  • 2-3 apples
  • 2-3 bananas
  • Cumin powder
  • Garlic powder
  • Oatmeal
  • Salsa*

*When you choose a salsa, look for the brand with the freshest and fewest ingredients. Some brands contain added sweeteners for flavor.  This adds calories and unnecessary sugar. 

Learn more about healthy shopping: How to Grocery Shop for Better Health

Make Low Calorie Scrambled Eggs

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Eggs are a great source of protein.  And protein can help you to feel full and satisfied. But egg yolks are high in fat.  If you eat eggs sparingly, the yolks may not be a problem.  But if you eat eggs every day and if you are trying to lose weight, the fat in yolks can add up. Smart dieters make low calorie scrambled eggs with the whites only and add veggies and spices for flavor.

To make these Tex-Mex style scrambled eggs, saute 2 tablespoons of chopped onion and 2 tablespoons of chopped tomato in a non-stick pan.  Then add 1/2 cup of egg whites and sprinkle cumin, garlic powder, salt and pepper on top.  Scramble the eggs by stirring with a rubber spatula. Then plate the eggs and top them with a heaping spoonful of fresh salsa.

Time-saving preparation tips:  Instead of separating the yolks from whole eggs each morning, purchase liquid egg whites and use those instead.  You'll find brands like AllWhites in the refrigerator section of your grocery store.  In addition, chop a week's worth of onion and tomato in advance. Keep them in separate resealable containers in your refrigerator and scoop them out as needed when cooking.  With these time saving tips, the eggs should take 5 minutes or less to prepare.

Learn more about protein:  How Much Protein is Best for Weight Loss?

Eat Oatmeal to Lose Weight

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Next you'll add 1/4 cup cooked oatmeal to your plate. Oatmeal is the perfect accompaniment for your spicy scrambled eggs. Whole grains oats help to keep you feeling full throughout the morning and the fiber provides heart healthy benefits.

So which oatmeal is best for weight loss?  I like the nutty smooth texture of steel cut oats. In this meal, steel cut oats (sometimes called Irish oatmeal) balance out the savory Tex-Mex eggs. But some dieters prefer the softer texture of old fashioned rolled oats. Regular rolled oats provide the same nutritional value as the steel cut variety and are easier to prepare. 

So is there any kind of oatmeal to avoid? Dieters may want to skip the flavored or pre-packaged oatmeal varieties. These generally contain added sugars and more calories.

Time-saving preparation tip: Make a big batch of oatmeal in advance. Then scoop a week's worth of 1/4 cup servings into small containers and keep them in the fridge.  In the morning, pop a single container into the microwave so this step takes less than a minute.

Learn more about healthy carbohydrates: Should I Count Carbs to Lose Weight?

Make a Healthy Green Smoothie


The last part of your healthy breakfast is a healthy green smoothie. This recipe is fresh and sweet but isn't so heavy that it will weigh you down.  To prepare the smoothie, combine these ingredients in a blender:

  • 1/2 apple (chopped)
  • 1/2 banana,
  • 1 cup spinach leaves
  • 1/2 cup of water

*On days when I need an extra protein boost, I add one tablespoon of vanilla protein powder.

Blend your smoothie while you're scrambling the eggs and warming the oats.

Time-saving preparation tip: I freeze bananas in advance so they are easy to grab and always available.  Just take 6-8 ripe bananas, peel them and cut them in half.  Lay them on a cookie tray and stick them in the freezer for about an hour.  When they are frozen throw them together in a baggie and put them back in the freezer.  They won't stick together, and since they are already frozen they help keep your smoothies cold when you prepare them.

Learn more diet-friendly kitchen tips: Cooking Tips to Save Fat and Calories

Healthy Breakfast: Nutrition Facts

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So what's the bottom line for this hearty, healthy breakfast?  The complete meal consisting of scrambled Tex-Mex eggs, steel cut oats and a healthy green smoothie contains less than 250 calories and less than 2 grams of fat. You'll also benefit from eating 2 servings of fruit, a healthy serving of dark leafy green vegetables, lean protein and healthy whole grains. 

These are the nutrition facts for your healthy breakfast:

Calories: 233,  Fat: 1.5 g, Carbohydrate 38 g, Protein 17.4 g, Fiber 9 g

The meal contains 30% protein, 65% carbohydrate and just 5% fat.

Looking for more healthy breakfast ideas?  Check this guide: How to Make a Healthy Breakfast to Lose Weight

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