Jul 152009

Powdered Toast Man!Breakfast is the most important meal of the day.

When it comes to healthy eating battle cries this has to be one of the most common ones. However, despite the scientific evidence proving the statement above to be true quite there are a great deal of people who choose to skip off on breakfast before starting their day. For some folks it is simply because the allure of sleeping an extra 30 minutes is too great to pass up. If you’re trying to lose weight you may skip off on breakfast because you’re not sure of the healthy, low-calorie options that are out there. Many of the popular breakfast options that we’re familiar with such as pancakes, doughnuts, fried eggs, and biscuits with sausage gravy really don’t fall into the “light” category.

Not every breakfast has to be a big bowl of Chocolate Frosted Sugar Bombs. If you’re looking for a healthier way to start your day I have five options that may just tickle your fancy.

The following suggestions were complied using calorie and serving size information from the Calorie Count service at About.com.

Yogurt with Strawberries

Quarter 3 large strawberries and mix them in a bowl with 3/4 cup of Dannon Light & Fit nonfat vanilla yogurt. Studies suggest that dairy products can aid in weight loss efforts, and if you’re the kind of person who doesn’t enjoy drinking a glass of plain white milk yogurt is a tasty way to add dairy into your daily routine. Strawberries are a dense and tasty fruit that give you a lot of bang for your calorie buck, and the combination of the two makes for a great breakfast.

98 Calories, 0.3 g fat, 1.2 g fiber, 20.2 g carbohydrates, 2 Weight Watchers® POINTS

Scrambled Eggs with Cheese

Scramble half a cup of Egg Beaters in a non-stick pan. If you prefer to use some kind of oil a one second spray of Pam or the equivalent thereof will work just fine. Egg beaters not only have the advantage of having fewer calories than eggs, they are lower in cholesterol levels as well. When the eggs are done cooking toss 1/2 ounce of fat free shredded cheese on top and let it melt before eating.

89.5 Calories, 0g fat, 0g fiber, 3g carbohydrates, 2 Weight Watchers® POINTS

Cinnamon Toast

Toss two slices of Nature’s Own Double Fiber Wheat Bread into the toaster and cook to your preferred level of toasty goodness.  Hit each piece of toast with 5 sprays of I Can’t Believe It’s Not Butter Spray and top with 1 teaspoon of cinnamon and 1 packet of Splenda.

We now pause to sing the toast song.

92 calories, 2g fat, 12.4g fiber, 23.8g carbohydrates, 1 Weight Watchers® POINT

Bagel with a schmear

I admit that I had to fudge this one a little to make it work for my 100 calorie or less experiment, but I figure the opportunity to plug these delicious bagels is worth it. At only 110 calories the Western Bagel Alternative Bagels are a wonderfully dense and tasty option for those of us who love bagels but are terrified of the high calorie cost in eating them. For this option, toast half of one of the Roasted Onion variety and top with 1 tablespoon of Philadelphia Light Onion and Chive Cream Cheese. If that does not take the edge off your hunger you can eat the other half of the bagel with another tablespoon of the cream cheese and still have an incredibly low calorie (but tasty) breakfast.

85 Calories, 2.5g fat, 6g fiber, 13.5g carbohydrates, 1 Weight Watchers® POINT

Cottage Cheese Toast

I kind of feel like I’m cheating a little bit by throwing this one out there as I already have a similar option above with the Cinnamon Toast, but this particular recipe brings back fond memories from my childhood. Turns out that not all the Weight Watchers recipes my Mom forced down my throat were nasty after all. Toast one slice of Nature’s Own Double Fiber Wheat bread and top with 1/8 cup of cottage cheese. Sprinkle the cottage cheese with 1 teaspoon of cinnamon then place a small slice of pineapple on top.  Place under the broiler and cook until the cottage cheese turns bubbly and starts to brown. Eat with a knife and fork.

90.5 Calories, 1.5g fat, 5.8g fiber, 18.5g carbohydrates, 1 Weight Watchers® POINT

With a little bit of planning and a side order of imagination it’s possible to come up with all kinds of tasty ways to start your day without breaking the calorie bank. Think of it as playing the Min/Max game in your favorite MMORPG and see what kind of interesting combos you can come up with.

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  8 Responses to “Five breakfast options for 100 calories or less”

  1. Personally I like Captain Sarcastic’s Mitey O’s

  2. Breakfast is one of my highest calorie meals of the day . . . is only 100 calories for breakfast a “good” thing?

    Let’s assume a really small person, trying to lose weight, on an insane, Dr. perscribed 1200 calorie diet. That will be devided into 5 meals, typically giving something like this:

    300 Breakfast
    200 Lunch
    200 Snack
    200 Dinner
    300 Snack

    Given that — how is a 100 calorie breakfast ever a good idea?

    • 100 Calories for breakfast is better than no calories at all. Personally? As much as I love breakfast I prefer to have a smaller breakfast and bigger lunch and dinner with room for late night snacks. Then again, I tend to eat lots of small things pretty much all day long at this point.

      My point is that for folks who are trying to control their calories or who are using WW POINTS there are options to start their day that don’t have to be calorie heavy.

  3. See, 200 calories for dinner would drive me nuts. I think it’s all in how you like to eat. Personally, I let my hunger dictate my eating.

    In my case, I don’t like breakfast. Normally, my idea of breakfast is 2 cups of coffee and a handful of snarky emails. 100 calories for breakfast is entirely doable for me, as it means I’m at least getting something in.

    For example, breakfast for me in the 100 calorie range would be some type of fruit (roughly 46 calories for a kiwi, or maybe 50 calories for a big bowl of cut-up strawberries at 2 calories per small strawberry) and maybe a piece of toast. That tides me over nicely until lunch.

  4. […] discussed the myriad merits of starting your day with a good breakfast a time or two around these parts, but seldom has that first meal of the day had such a Force-ful argument made […]

  5. […] tooth is taken out of the equation parents will find it easier to work with their kids to make healthier breakfast choices. A good breakfast is a key component in maintaining a healthy lifestyle, and starting your kids off […]

  6. […] ——————– Pineapple Toast Adapted from Shrink Geek […]

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