Make these healthy weight loss breakfasts with a fast, filling meal with just 300 calories or less. These nutritious breakfast recipes designed by dietitians will satisfy your hunger, add incredible flavor to your breakfasts, and help you meet your nutritional goals for the day in one go.

Healthy 300 calorie breakfasts

The most important meal of the day is also the one that is most frequently skipped, such as breakfast, which is often replaced even by junk food. But did you know that eating a healthy, well-balanced breakfast helps maintain energy levels throughout the day, speeds up your metabolism, and minimizes the likelihood of cravings throughout the day?

In fact, eating within two hours of waking up can affect how you metabolize glucose throughout the day.

You will only get the benefits of breakfast if you eat the right foods – the right mix of protein, carbohydrates, and healthy fats . So enjoy your meal early and go for a delicious, filling start to your day that also packs under 300 calories with these 15 meals.

1. Avocado toast with egg

Avocado toast is all the rage right now, for good reason. This simple and easy to prepare meal has a healthy dose of fat, which means that you will feel full while eating less, and on top of that, the fat in avocado is a healthy and recommended fat.

To make this quick and healthy breakfast to lose weight, take a slice of your favorite bread (whole grain and whole grain breads, better), put them to toast. Mash ¼ to ½ avocado all over the bread and season with salt and pepper. Top it with a fried egg and a couple of squirts of hot sauce, if desired.

This is one of the most practical and easy to prepare healthy breakfasts, and when well combined it can be a great help to lose weight.

2 Greek yogurt and honey

When you rush out the door because you forgot to set the alarm and don’t have time to cook, it’s always good to have a few Greek yogurts on hand for breakfast. Skip the options with added fruit and sugar, and just buy the plain yogurt version. Being able to add your own sweetener means you control how much and you really don’t need to go overboard.

A dash of honey and some fresh berries help this protein source taste extra delicious. You can add some blackberries or berries of your choice.

3. The classic green smoothie

Breakfast doesn’t have to be a complicated meal. In fact, it can be as simple as a green smoothie or plain yogurt with fruit. Follow the veggie trends to limit sugar intake and put a twist on a delicious green smoothie. The options are endless when it comes to variations. And best of all, it is totally portable, since you can enjoy it whenever and wherever you want.

To make a green smoothie for weight loss, start with a liquid base, such as almond milk, coconut milk, or coconut water. Add a large handful of greens. Spinach, kale, kale, and chard are good choices. Choose a frozen fruit for natural sweetness, such as half a banana, strawberries, apples, pears, peaches, or berries. Then add a few extras: avocado, chia seeds, flax seeds, cinnamon, ginger, collagen powder, or green powder. Cover with ice, toss and enjoy.

4. Spinach and Parmesan Omelette

This is another option for your healthy breakfasts that are a very complete meal.

  1. In a medium skillet coated with nonstick cooking spray, sauté 1 cup of chopped spinach and 1 tablespoon of chopped chives for 1 minute.
  2. Beat 2 eggs with a pinch of Tabasco; add them to the skillet.
  3. Cook until the egg is cooked through, about 2 minutes.
  4. Flip and add 2 teaspoons grated Parmesan cheese; cook for 15 to 30 seconds.
  5. Serve with 1 slice of toasted oat bread and 1/2 cup of grapes.

5. Banana and egg pancakes

Pancakes don’t always have to be giant stacks of calorie bombs, drenched in heaps of butter and high-fructose corn syrup. In fact, this healthier two ingredient version is gluten free and couldn’t be easier to make.

Top them with a pinch of all-natural fruit preserves or a tablespoon of almond butter.

To make it, mash a banana in a bowl and beat two eggs. Pour the batter into a lightly greased skillet and cook as you would normal pancakes.

6. Coconut chia pudding

Chia seeds have become a favorite in the healthy diet world because they are packed with fiber, omega-3s, protein, and calcium. That makes them the perfect complement to a balanced breakfast. Although the texture takes a little getting used to, once you give them a chance, they will surely change your normal routine.

To do this, mix a can of coconut milk with ⅓ cup of chia seeds, 1 tablespoon of vanilla and honey to taste. Top the drink with fresh or frozen berries, and you can have a drink even on the go.

7. Quinoa breakfast for weight loss

When you get sick of the eggs and oatmeal, switch it up a bit with another potent grain that tastes great topped with dark chocolate chips. High in protein and low in calories, this breakfast option will absolutely become your new option. It takes a bit longer than other options, but it can certainly be prepared ahead of time and spread throughout the week.

For its preparation, start by rinsing the quinoa seeds in a colander. Combine 1 cup of raw quinoa with 1 teaspoon of sea salt and 2 ½ cups of water, then boil uncovered. Once it boils, cover and reduce the heat to low, cooking for about 20 minutes.

Uncover and add 4 cups of milk, 1 teaspoon of vanilla, and 1 teaspoon of cinnamon, and bring to a boil. Lower the heat and cook for 30 minutes or until it reaches the desired thickness. Serve warm and topped with chocolate chips.

These healthy, weight-loss breakfast options can go a long way with your yoga routine, morning walks, and other outdoor activities.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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