Low Calorie Breakfast - Eat Smart and Lose Weight !



breakfast bread


Switch to low calorie breakfast even when you are on diet, do not skip breakfast totally. Breakfast is the most important meal of the day to get you going with energy and power. We have assembled a list of some low calorie breakfast choices. Use it as a reference when selecting your breakfast meal planning. We have also included a few high calorie breakfast, try to avoid them when you are on your weight loss fast program.

For female, allocate approximately 250-300 calories per breakfast when you are on your 6 Steps to fast weight loss programs. If you are male, you can add approximately additional 100-150 calories depending on your size and weight.


Milk and Juices


Even when you are on diet, do not skip drinking milk or fruit juices. One glass of full cream milk is approximately 150 calories, switched it to 2% fat, semi skimmed or low fat, which will reduced easily another 20-50 calories. A glass of skimmed or fat free milk is approximately 80 calories.

Drink only 1 glass of milk a day when you are on weight loss program, that includes the coffee or tea session you will have later of the day or the cereal you will be adding. Avoid drinking chocolate milk which has 220 calories on average or any shakes you get in the fast food chain as most of them are over 400 calories. Orange juice and apple juice each has approximately 95 calories per glass.

low calorie breakfast milk

(*depending on size and weight, this is a very rough guide)


Bread and Pastry


I always think that a small croissant or a muffin is very low in calorie. To my surprise, one croissant is approximately 260 calories while a blueberry muffin is approximately 310 calories. The list below are just an estimate. When you add in jam and butter, it will be extra calories. Try choosing whole grains bread compared to white processed bread as they are healthier and have lower GI (Glycaemic Load) level.



low calorie breakfast bread

(*depending on size and weight, this is a very rough guide)


Lastly, one boiled egg is approximately 80 calories and it could be a good alternative nutrition option to start your day. If you are on weight loss program, do not consume a full fledge full course breakfast with eggs, sausages, stack of pancakes with syrup, bacons, cheese, butter, bread, where added together it might be over 800 calories. Go light and choose low calorie breakfast.






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