Low calorie food for breakfast: Rich in Protein & Fiber, Weight and fat loss

Breakfast is the most important meal of the day. And we tend to agree. Making breakfast a daily habit is one of the best things you can do to start your day in a healthy way. Here we have various low-calorie food for breakfast.

By eating a nutritious meal first thing in the morning, you jumpstart your metabolism and prevent overeating later in the day. Protein-rich breakfasts boost your energy, reduce mindless munching, help control appetite and give you the fuel you need to power through the day.

Low calorie food for breakfast

Diets such as the 5:2 diet plans have strict calorie limits so you are often left with limited things to have for breakfast, but that doesn’t mean you should skip it altogether.

In fact, you should never miss breakfast or you will end up eating more lately. There are numerous delicious breakfasts you can charge up that come in under 100 calories. Oats is also a low calorie low sugar foods.

Our collection of low-calorie breakfast under 100 calories ideas has the calories listed for each ingredient so you can mix and match or add a couple more to your chosen dish to make it work for you. Either way, these ideas will keep your first meal of the day interesting, varied and filling.

Some of the best food which consists of low-calorie and rich in proteins, vitamins, and minerals

  • Eggs
  • Wheat Germ
  • Bananas
  • Yogurt
  • Smoothies
  • Berries
  • Grape Fruits
  • Coffee
  • Kiwis
  • Green Tea
  • Chia Seeds
  • Flaxseeds


Eggs are rich in protein. It has a wealth of important vitamins and minerals like riboflavin and selenium. Eggs are called the real powerhouse of nutrition. One who is wanted to lose their weight adding eggs in the breakfast gives you the best result. This is low calorie low sugar foods.

Add two to three eggs in any style;
have them daily including your favorite veggies for a delicious and nutritious
breakfast. Eating eggs for breakfast significantly increases the feeling of
fullness and reduces food intake later in the day.


Wheat Germ is a component of the wheat
kernel. It consists of a concentrated amount of minerals, and vitamins,
including thiamine, selenium, and manganese. It is also high in fiber. A study
shows that consuming more fiber intake from cereals grains may benefit weight

Eating high-fiber cereal is effective
at reducing appetite and food intake, as well as helping stabilize blood sugar
after a meal. Add wheat germ on the top of oatmeal, yogurt bowls or smoothies
in which it gives a bit of crunchiness and adds some extra fiber to your


Banana Pan Cakes

These are high in fiber but low in calories. They are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning. One medium-sized banana contains over 100 calories. Fiber helps slow the emptying of the stomach to curb cravings and keep you feeling fuller longer. This is also an ultra low calorie snacks,

Various studies have found that increasing the intake of fiber from vegetables and fruits is associated with increased weight loss. The unripe bananas are a good source of resistant starch in which it may help decrease food intake and belly fat.

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Yogurt is a creamy, delicious, and most satisfying food makes an excellent addition to a weight loss diet. Compared to unhealthy snacks like chocolate and crackers, eating high-protein yogurt as a breakfast decreases the level of hunger and reduces food intake by 100 calories later in the day. This is also an ultra low calorie snacks.

Combine one cup of
Greek yogurt with some mixed fruit, chia seeds or wheat germ for a healthy and nutritious


Smoothies are not only an easy and quick way to acquire a concentrated dose of nutrients in which it doubles as a convenient breakfast that can promote weight loss. Adding your smoothies with low-calorie fruits and veggies can boost fiber intake which helps you feel fuller longer.

Also serve some high-protein ingredients like seeds, nuts or protein powders to accelerate feelings of fullness and fight off cravings. For an easy weight loss smoothie, mix one cup of milk with a handful of leafy greens, two to three tablespoons of chia seeds and add one cup of strawberries to it and blend well.


Berries include
various types of fruits such as blueberries, strawberries, blackberries, and
raspberries which have low calories and packed with essential nutrients.

In addition to vitamins and minerals, berries are rich in fiber, which keeps you fuller longer and reduces hunger and food intake. Combine berries in your morning smoothie, yogurt or oatmeal for unique weight-bursting benefits.


Grapes are the
commonly used fruit in our daily routine. Being low in calories, grapes have a
high water and fiber content which can be useful for weight loss.

Adding fresh grapefruit
slices to smoothies, fruit salads or parfaits makes a great combination to a
delicious well-rounded breakfast.


Coffee is an amazing beverage to start a day. It has high caffeine, which improves mood, alertness, and mental performance. It has also been shown that caffeine increases metabolism and burns fat.

Coffee is rich in
antioxidants which may reduce inflammation, protect cells lining our blood
vessels and decreases diabetes and also reduces liver disease risk.


We all know very well that kiwis are high in vitamin C, vitamin K, and potassium which offer an impressive nutrient profile. They are also an amazing source of fiber. Consumption of kiwis in your daily diet decreases body weight, body fat, and waist circumference. This is one of the best low cal diet.

This green tart fruit also acts as a natural laxative which helps in reduction of water weight temporarily. Sliced kiwis make a great breakfast boost and we can also add them to smoothies, cereals or yogurt.


low calorie food for breakfast

Green tea has been studied extensively for its metabolism and fat burning capacities. Consuming green tea thrice a day increases the number of calories burnt which could aid weight loss. This is also considered the best low cal diet

Adding a squeeze of lemon, drizzling on a bit of honey or mint or brewing your tea with ginger brings a tasty twist to your mornings.


These are tiny but very powerful. There are high in fiber and absorbs water to form a gel, which expands in your stomach to help keep you feeling fuller longer. They are also rich in protein and reduce the levels of ghrelin, the hormone which is responsible for stimulating hunger.

Take chia seed breakfast parfait by mixing one ounce of chia seeds with one cup of yogurt in a bowl. Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup of your favorite berries. Chia seeds also make a delicious and nutritious addition to smoothies, tea or overnight oats.


Flaxseeds are filled with viscous fiber, a type of soluble fiber that absorbs water to form a gel. It is effective at slowing digestion, which could help in decreasing appetite and lower calorie intake to aid weight loss.

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These seeds are similar to chia seeds. They both are versatile and easy to enjoy. Flaxseeds can be sprinkled over cereal and can be used to thicken up morning smoothie or it can also be consumed by soaking overnight in the water to boost your fiber intake.

low calorie food for breakfast

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I’m a writer, new mom and foodie. I love sharing what I know while making others feel beautiful. On this blog, I share my healthy lifestyle, simple meals, fitness tips and experiences.

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