3 Easy Low-Calorie Breakfast Ideas

3 Easy Low-Calorie Breakfast Ideas

When you’ve got a busy schedule, breakfast needs to be something quick and easy, as well as keep you feeling full until lunchtime.

Skipping breakfast is one of the worst things you can do when you’re following a weight loss plan – not only will it leave you feeling hungry mid-morning, but you’ll also be more likely to snack on unhealthy foods for a quick energy fix.

To avoid this pitfall, try to grab something that is rich in protein like eggs or low-fat dairy, as well as a good source of fibre, such as wholemeal bread or oats, which will help to keep your energy levels more balanced throughout the morning.

When you’re in the Maintenance phase of your weight loss journey, you can enjoy more conventional foods throughout the day, so why not start your day off with one of these healthy and nutritious breakfast ideas?

You can follow this up with an OPTIFAST Shake or Soup at lunchtime, then try one of our low-calorie recipe ideas for dinner. If you find yourself needing to snack, reach for one of our OPTIFAST Bars, which are high in protein and fibre to help to keep you feeling full.

1. Fruit Toast with Ricotta and Strawberries

Toasted wholemeal bread or even wholemeal fruit bread can be a nutritious, filling breakfast that not only is a good source of fibre, but also complex carbs that can help keep your hunger at bay until lunchtime.

Here’s one idea using toasted wholemeal bread, creamy ricotta and fresh strawberries that will make you feel like you’re starting your day with a treat, but only takes minutes to assemble.

fruit toast with ricotta and strawberries


  • 2 slices wholemeal fruit bread, toasted
  • 2 tbsp low-fat ricotta
  • 2 tbsp fresh strawberries, washed and sliced
  • ¼ tsp cinnamon


  • Wash and slice the strawberries, taking care to remove the stems.
  • Toast the fruit bread and place on a plate.
  • Spread the toast with ricotta, and top with the fresh strawberry slices and a sprinkling of cinnamon.

Nutritional Content Per Serving (Recipe Serves 1):

Energy: 928 KJ (222 calories)

Protein: 10.1g

Carbohydrates: 33.3g

Total Sugars: 11.6g

Total Fats: 4.8g

Saturated Fats: 2.3g

Fibre: 3.3g

Sodium: 204g

2. Spinach and Mushroom Omelette

This omelette is an excellent breakfast option that will help to keep you feeling full throughout the morning and provide vitamins and minerals, such as iron and vitamins A and C from the spinach, and B vitamins from the mushrooms.

Protein and vegetables should be the key focus of your weight loss maintenance plan, which makes this recipe an ideal choice on those mornings where you have a little extra time to cook, of for a weekend brunch.

spinach and mushroom omelette


  • 2 eggs
  • 1 tbsp reduced fat cheese, grated
  • 20g spinach, washed
  • 40g mushrooms, washed and sliced
  • Splash of skimmed milk


  • Preheat the grill to 200°C
  • Wash and slice the mushrooms, and wash the spinach, squeezing out excess water with a kitchen towel.
  • In a medium-sized bowl, whisk the eggs with the milk, then add the grated cheese, spinach and mushroom slices.
  • Place a non-stick frying pan on a medium heat and spritz with cooking oil spray. Pour in the omelette mixture.
  • Cook for 3-5 minutes or until the mixture begins to set.
  • Remove the pan from the heat and place it under the grill for 1-2 minutes, or until the top of the omelette turns light brown in colour.
  • Turn out the omelette onto a plate and enjoy immediately.

Nutritional Content Per Serving (Recipe Serves 1):

Energy: 912 KJ (218 calories)

Protein: 21.3g

Carbohydrates: 3.5g

Total Sugars: 3.1g

Total Fats: 13.2g

Saturated Fats: 5.2g

Fibre: 0.9g

Sodium: 242.2g

3. French Toast

French toast feels like an indulgent treat, but you can keep it healthy and nutritious by using wholemeal or nutrient-packed multigrain bread drizzled with maple syrup and a side of fresh berries. Tucking into this in the morning could help to curb your sweet cravings and keep hunger at bay for the rest of the day.

French toast with maple syrup and berries


  • 2 eggs
  • 235ml skimmed milk
  • 4 slices multigrain bread
  • 1 tbsp maple syrup


  • In a large mixing bowl, beat together the eggs and milk.
  • Place each slice of bread in the egg and milk mixture, allowing it to soak up the liquid on one side, before turning it over and coating the other side.
  • Place a frying pan on a high heat and fry each piece of bread for 1-2 minutes, or until golden, on each side.
  • Serve two pieces of bread per person, drizzling maple syrup over to serve.

Nutritional Content Per Serving (Recipe Serves 2):

Energy: 1,368 KJ (327 calories)

Protein: 16.9g

Carbohydrates: 41.8g

Total Sugars: 16.5g

Total Fats: 9.9g

Saturated Fats: 2.7g

Fibre: 3.2g

Sodium: 459g

4 Tasty Low-Calorie Dinner Ideas


4 Tasty Low-Calorie Dinner Ideas

2020-11-11 08:43:10By Health & Nutrition Expert

Health & Nutrition Expert

Health & Nutrition Expert

Writer and expert