We’ve all heard that breakfast is the most important meal of the day and that even applies if you’re trying to lose weight. Even if you’re cutting your daily calorie intake to aid weight loss, you should still allocate some of your daily allowance to your first meal as this will set you up with plenty of energy to get through the rest of the day.
Breakfast doesn’t have to be complicated if you’re trying to diet – it can be easy to prepare something quick, simple and healthy that fits with your food plan and tastes good!
We share with you 15 healthy breakfast ideas that fit perfectly into a busy lifestyle but come with plenty of flavour, a good portion size and will keep you full until lunch.
Cereal Breakfast Ideas
Wholemeal Cereal with Banana
Go bananas for this fruity and filling breakfast of wholemeal cereal with milk and sliced banana.
Load up your bowl with 30g of wholemeal, high fibre cereal such as Shreddies, Shredded Wheat or Bran Flakes, pour over 125-200ml of skimmed milk and top with one banana sliced up.
The Calorie Breakdown:
30g Kelloggs Bran Flakes: 108
30g Nestle Original Shreddies: 110
30g Nestle Shredded Wheat: 109
125ml of Skimmed Milk: 47
1 Banana – 107 (average sized bananas, this varies)
Total Calories: 262 – 264
*Swap for Soya Milk to save calories with 125ml averaging at 28 calories.
Yogurt and Fruit Muesli Bowl
A super sweet but low fat and low calorie option for breakfast time, grab your bowl and start off by dolloping 100g of low fat Greek-style yogurt in. Add 25g of no added sugar muesli on top (this is the best muesli for weight loss as its lower in all the nasties, such as sugar), adding around 80g of raspberries, 50g of blueberries and 50g of chopped strawberries on top.
Drizzle with a tablespoon of clear honey (or agave nectar) and sprinkle 10g of flaked almonds on top for added crunch!
The Calorie Breakdown:
100g Low Fat Greek Style Yogurt – 77
10g No Added Sugar Swiss Style Muesli – 37
80g Raspberries – 25
50g Blueberries – 34
50g of Strawberries – 15
Tablespoon Clear Honey – 49
10g Flaked Almonds – 63
Total Calories – 300
*Save 8 calories by swapping your honey for a tablespoon of light Agave Nectar – around 41 calories per tablespoon.
Chunky Apple Muesli
Add a little crunch and sweetness to your morning with this chunky apple muesli recipe. All you’ll need is 50g of no added sugar muesli, 100ml of skimmed milk and one apple chopped up on top.
The Calorie Breakdown:
50g No Added Sugar Muesli – 185
100ml Skimmed Milk – 37
1 Apple – 71 (typical Pink Lady apple)
Total Calories – 293
Fibre Boosted Weetabix
Give your morning Weetabix a boost of fibre with this easy and low-calorie fibre mix topping.
Grab your bowl and soak 2 Weetabix biscuits in 100ml of skimmed milk and then top with your fibre boost mix.
To make your fibre boost mix, add 10g of raisins, 10g of sultanas, 10g of chopped dried apricots and a sprinkle of flaked almonds (10g). Your fibre boost mix will add around 2.3g of extra fibre to the 3.8g you’ll already be getting from your 2 Weetabix biscuits! This breakfast contains 6.1g of fibre which is a great start towards eating the recommended 30g of fibre a day.
The Calorie Breakdown:
2 Weetabix Biscuits – 136
100ml Skimmed Milk – 37
10g Raisins – 33
10g Sultanas – 29
10g Dried Apricots – 19
10g Flaked Almonds – 63
Total Calories – 317
Strawberry Crunch Bowl
If you’re looking for new ways to eat muesli with yogurt that are sweet and exciting, then this strawberry crunch bowl will be perfect for you.
Add 100g of sliced strawberries to a bowl with 100g of low fat Greek-style yogurt and 10g of no added sugar swiss style muesli.
If your strawberries are a little tart in taste, add a teaspoon of caster sugar for sweetness.
The Calorie Breakdown:
100g Strawberries – 30
100g Low Fat Greek-Style Yogurt – 77
10g No Added Sugar Swiss-Style Muesli – 37
1 Teaspoon Caster Sugar – 10
Total Calories – 154
Banana and Honey Porridge
Porridge is the original winter warming breakfast and is known and loved for its slow releasing energy that keeps you full until lunch.
Making porridge from scratch is the best way to keep the calories down and control how much sugar it contains, so for this sweet banana and honey porridge, you’ll need to add 50g of Scottish porridge oats to a pan with 300ml of cold water (or milk if you prefer it creamier).
Once cooked to your desired consistency, add one chopped bananas and drizzle a tablespoon of honey on top to give that much loved sweetness.
The Calorie Breakdown:
50g Scottish Porridge Oats – 181
300ml Skimmed Milk – 111
1 Banana – 107 (on average)
1 Tablespoon Clear Honey – 49
Total Calories – 448
*Swap your milk for 300ml of water to save 111 calories.
Choco Nut Porridge
If you’ve got a sweet tooth no matter what the time of day then this Choco Nut Porridge recipe is going to be right up your street.
Make your porridge as before with 50g of Rolled Scottish Porridge Oats and add either 300ml of skimmed milk or water to your pan, depending on the consistency you prefer.
Top with 10g of Almond Butter and 10g of Sweet Freedom’s Chocolate Shot (a Slimming World Favourite) to add that nutty, chocolaty taste.
The Calorie Breakdown:
50g Rolled Scottish Porridge Oats – 181
300ml Skimmed Milk – 111
10g Almond Butter – 65 (Meridian Smooth Almond Butter)
10g Sweet Freedom Chocolate Shot – 27
Total Calories – 384
Healthy Toast Topping Ideas
A lot of people boycott bread when they’re on a diet, but if you choose the right loaf, you can enjoy a couple of slices a day without feeling any guilt.
Peanut Butter and Jelly Toast
Grab 2 slices of wholemeal bread and toast before adding 15g of peanut butter (opt for the 100% nut variety) then top with 30g of no added sugar strawberry jam.
The Calorie Breakdown:
2 Slices Wholemeal Bread – 186 (Tesco Medium Wholemeal Loaf)
15g 100% Peanut Butter – 95
15g No Added Sugar Strawberry Jam – 26
Total Calories – 307
Cheese and Beans on Toast
A classic that is bound to keep you full until lunch if not further into the afternoon, cheese and beans on toast can definitely be incorporated into your healthy eating plan if it’s done right.
A lot of people question whether cheese can be enjoyed on a diet, but it is a tasty source of calcium and if portioned right, it can be a perfectly healthy addition to your plan.
Toast 2 slices of medium wholemeal bread in the toaster or under the grill. Whilst these are toasting, add 200g of no added sugar baked beans to a pan to warm through gently.
Slice 20g of mature cheddar cheese and add to your bread once toasted. Pop this under the grill until the cheese has melted.
Place your cheese on toast on your plate and pour your hot baked beans over the top!
The Calorie Breakdown:
2 Slices Wholemeal Bread – 186
200g No Added Sugar Baked Beans – 131 (Heinz)
20g Mature Cheddar Cheese – 84
Total Calories – 401
Egg Breakfast Ideas
Eggs are a great source of protein while still being low in calories. They’re versatile and quick and easy to whip up into something delicious in a morning, even when you’re in a rush.
Smokey Scrambled Eggs
Give your morning scrambled egg an extra kick by adding a touch of smoky paprika!
Beat two medium eggs in a jug or bowl with a pinch of salt and pepper and add a dash of skimmed milk if required.
Add to a frying pan which has been greased with low calorie cooking spray. Scramble until perfectly done. Whilst scrambling your eggs, get two medium slices of wholemeal bread toasting.
Serve your scrambled eggs on top of your toast and sprinkle with paprika for a smoky finish.
The Calorie Breakdown:
2 Slices Medium Wholemeal Toast – 186
2 Medium Eggs – 132 (Happy Eggs)
5 Sprays Frylight Olive Oil Spray – 5
Total Calories – 323
Poached Eggs and Bacon
The classic Sunday morning combination, you needn’t say goodbye to bacon when trying to keep an eye on your waistline.
This healthy bacon and eggs recipe allows you to indulge on your favourite combo without piling on the pounds!
Treat yourself to a slice of brown seeded bread and pop that in the toaster whilst you cook everything else up. Poach two medium sized eggs in a pan of water with a splash of white wine vinegar to help achieve the perfect formed egg. If you’re unsure how to poach an egg then BBC Good Food recommends cooking over heat for 2 minutes then switching the heat off for 8-10 minutes for that perfect runny centre.
Whilst your eggs are poaching, fry two unsmoked bacon medallions in a pan with some Frylight/low calorie cooking spray until cooked to your preference.
Plate up and serve with any sauce of your choice!
The Calorie Breakdown:
1 Slice Brown Seeded Bread – 133
2 Medium Eggs – 132
2 Unsmoked Bacon Medallions – 56
5 Sprays Frylight Olive Oil Spray – 5
Total Calories – 326
The Veggie Full English
Cut the craving for a full English with this lower calorie, vegetarian cooked breakfast with all the trimmings.
Grill 2 of the Linda McCartney Vegetarian Sausages whilst you cook up 2 hash browns and a vine of small tomatoes, sprayed with your low calorie cooking spray in the oven.
Scramble two medium eggs in a pan with some low calorie cooking spray.
Serve with a drizzle of balsamic glaze over the eggs and tomatoes.
The Calorie Breakdown:
2 Grilled Linda McCartney Vegetarian Sausages – 141
2 Oven Cooked Hash Browns – 160
2 Medium Eggs – 132
8 Tomatoes on the Vine – 21
5 Sprays Low Calorie Cooking Spray – 5
Total Calories – 459
Healthy Smoothie Recipes
If you’re not a big fan of eating a lot in the morning then one of our healthy smoothie recipes for breakfast might be better suited to your eating plan.
The Oat and Berry Blast Smoothie
Berries for sweetness and oats for fibre and to keep you full, this colourful morning smoothie is bound to put a pep in your step when you wake up.
Grab your blender and throw in one broken up banana, 50g blueberries, 50g raspberries, 50g chopped strawberries and 50g of blackberries. Throw in 50ml of skimmed milk and 100g of low fat natural yogurt. Add 10g of standard porridge oats and blend.
Blend to the consistency you want and either drink straight away or pop in a container and keep chilled in the fridge.
The Calorie Breakdown:
1 Banana – 107
50g Blueberries – 34
50g Raspberries – 16
50g Strawberries – 15
50g Blackberries – 16
50ml Skimmed Milk – 19
100g Low Fat Natural Yogurt – 61
10g Porridge Oats – 36
Total Calories – 298
The Green and Fruity Smoothie
Up your iron intake by getting your greens in with this tasty, leafy yet fruity, smoothie made with spinach and plenty of fruit.
Blend 60 grams of raw spinach in your blender with 235 millilitres of cold water until smooth. Add in one chopped banana, 140g of chopped mango and 140g of pineapple chunks and blend until you reach your desired consistency.
Pour into a glass and enjoy straight away.
The Calorie Breakdown:
60g Spinach – 18
1 Banana – 107
140g Mango Chunks – 86
140g Pineapple Chunks – 88
Total Calories – 299
Almond and Raspberry Smoothie Bowl
Add a little luxury to your standard smoothie with this raspberry and almond smoothie bowl recipe.
Blend one broken up banana with 100g of chopped up strawberries, 50g of raspberries, ice, 250ml soya milk and 25g of almond butter. Pour into a bowl and top with chopped strawberries, a handful of low sugar granola, some desiccated coconut and a drizzle of honey or agave syrup.
This thicker, more textured alternative to your regular smoothie drink is perfect for a healthy weekend breakfast.
The Calorie Breakdown:
1 Banana – 107
50g Raspberries – 16
250ml Soya Milk – 98
25g Almond Butter – 163
50g Chopped Strawberries – 15
20g Low Sugar Granola – 100
10g Desiccated Coconut – 63
Total Calories – 562
So, whether you fancy a fresh, fruity and filling breakfast or something hearty and warming, these 15 healthy breakfast recipes are bound to keep you fuller for longer, help get your day started with your 5 a day and even help you pack in the fibre and healthy fats too.
*all calories taken from products available in Tesco, other supermarket own products may vary. The NHS recommend men wanting to maintain their weight consume 2,500 calories a day and women consume 2,000. To maintain a steady weight loss, it is recommended men eat around 1,900 calories and women eat 1,400.
