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Under 100 cal breakfast ideas?
Just wondering if anyone had any low cal, creative, <100 cal breakfasts? I try to keep my bkfast low.
Thu. Jun 28, 3:39am
You should never eat that few calories for breakfast. It's so important to eat a good breakfast so you don't end up overeating later in the day.
Thursday, June 28, 2007, 3:50 AM
I second what 3:50 says - it really is true about breakfast being your best anti-bingeing weapon. Make it more like 1/4 of the calories you eat in a day.
Thursday, June 28, 2007, 7:29 AM
Personally I don't eat a big breakfast either. I normally eat one or two Quaker 90 calorie granola bars for breakfast. I personally don't have a problem with bineing my problem is I like to feel full after dinner or I snack and if I have to limint myself to a 400 calorie dinner I never feel full and I end up sabotaging myself by eating junk at the end of the day.
I eat either a 90 or 180 calorie breakfast around 6:30.
A 250 calorie 1st lunch around 10:30-11:00
A 250 calorie 2nd lunch around 2:30-3:00
Then dinner around 6:30-7:00 of anywhere to 700-800 calories.
Thursday, June 28, 2007, 8:35 AM
I'm on board with 8:35 poster.
I've heard over and over to eat a big breakfast, but whenever I do, I find myself eating more throughout the entire day then, and going over my calorie limit frequently. I've found it best to have around a 200 cal breakfast, then do 100-200 cal snacks with either a big meal as a late lunch or early dinner. The vast majority of my cals are consumed in that large meal later in the day. Then I'm full and not snacking in the evening. If I have any cals left for the day, I *might* have an late-evening snack of sherbert or fat-free pudding or something like that, usually around 100-150 cals.
The best way to prevent late-night snacking I've found? Don't sit in front of the TV - find a productive project to do instead or play with your kids, and most of all, make yourself go to bed!!
Thursday, June 28, 2007, 8:50 AM
Breakfast should never be that low! In fact, the breakfast or the lunch should be the largest meal of the day, not the dinner. This gives your body the opportunity to burn off all the calories throughout the day, giving you energy, and making you feel much better. Eating a large meal at night or later in the day means it will be stored as fat during your sleep. (Unless you do a huge workout before bed, buring 700-800 calories, which is not reccomended).
Thursday, June 28, 2007, 9:59 AM
I find when I have a decent breakfast (maybe 200-250 calories) I feel much better during the day. More alert, more energy, and I'm not as hungry.
I like to have Red River Cereal (I'm in Canada) with a bit of carefully measured brown sugar (I'd rather have a smaller amount of the real stuff then artificial sweeteners.) It tastes better if you sprinkle the sugar on top rather than mix it in.
Thursday, June 28, 2007, 10:09 AM
8:50 poster here -- to the 9:59 poster:
The key to my statement was to have a big meal as a late lunch or early dinner. I never eat a big meal after 5-6:00. I also workout in the evenings, not the mornings. I eat several small mini-meals and snacks during the day and only one large meal with most of my calorie consumption. I am very conscious of having balance in all the nutrients. I have lost weight and am continuing to lose by doing this, as opposed to when I was eater larger breakfasts and going over my calorie count by the end of the day, I plateau-ed or gained a bit back.
Not every rule is steadfast and works for everybody. I was just giving the OP a "real" example of smaller breakfasts working. But I agree that breakfast should not be below 100 cals, and definitely should not be skipped altogether.
Thursday, June 28, 2007, 12:11 PM
Yes! First off, its true that you need some fuel for breakfast, but sometimes you need a light one because you're about to eat lunch soon (but not soon enough) so I like to make this on the weekends when I wake up later: put some fruit (berries, orange, banana, anything,) some nonfat milk or nonfat yogurt (just about 1/4 cup), some splenda (one packet will do), any optional extracts like vanilla, and about 10 cubes of ice in a blender and blend it til its a smoothie! Unless you use over a cup of fruit or if you use banana (which has over 100 calories) this should be under 100 calories total! and it is so delicious/healthy
Thursday, June 28, 2007, 12:22 PM
I also agree with the 8:35 and 8:50 posters. If I take in more than 300 calories for breakfast, my intake for the day is shot. Regarding night time eating, actually, a bunch of studies have shown that it's not what time you eat after all (old school thought), but how much you eat per day. I'm sure you can Google for the studies. The results have been in recent Shape and/or Fitness magazines.
My low-cal breakfasts:
Dannon Light & Fit yogurt (60 cals) with fibersure (25 cals)
South Beach cereal bar (140 cals)
fruit if I'm still hungery; here are some different ones with cals so you can mix & match:
apple (med - 2 3/4") - 72
apple (sm - 2 1/2") - 55
blueberries (1) - 8
cherries (1) - 4
grapefruit (medium) - 82
grapefruit (sm) - 64
kiwi fruit - 46
mango (sm) - 71
nectarine - 60
orange (sm - 21/2" dia) - 45
peach (2" dia) - 31
pear - 96
plum - 30
raspberries (1) - 1
strawberries (3) - 12
Like hot breakfasts? 1 egg white has only 127 calories; you can thicken up a scramble with fat free half and half (67 calories for 4 oz) or skim (51 cals for 4 oz).
Basically, there are a lot of low cal options out there, but they are all low-carb. Good luck!
Thursday, June 28, 2007, 12:25 PM
12.25 poster here: sorry, the egg white cals are a type - only *17* calories per egg white!
Final thought: high fiber keeps you full longer, which is why fruit can be great. Fat keeps you full, too, but is obviously high in cals - hard to keep under the 100 cal threshold.
Thursday, June 28, 2007, 12:28 PM
This is what I have, it is about 110 calories.
1 slice wheat wonder bread = 40 calories
1/4 cup low fat cottage cheese = 50 calories
2 teaspoons sugar free strawberry preserves = 20 calories
Toast the bread, spread the cottage cheese (I use less than 1/4 of a cup so it's actually more like 40 calories), and then spread the preserves on top. Sooo yummy.
Thursday, June 28, 2007, 2:14 PM
I REALLY DON'T THINK IT'S HEALTHY TO EAT SUCH A LOW CALORIE BREAKFAST EVERYMORNING BECAUSE BREAKFAST IS SUPPOSED TO BE THE MOST ESSENTIAL MEAL OF THE DAY.
BY THE WAY, I HAD TO BE TOLD THIS BY A DOCTOR BECAUSE I NEVER USED TO EAT BREAKFAST AT ALL.
HOWEVER, WHEN I STARTED TO I BEGAN TO FEEL MUCH BETTER THROUGHOUT THE DAY.
SOME SUGGESTIONS ARE 90 CALORIE YOPLAIT YOGURTS OR FRUITS. I'D PREFER A BREAKFAST MORE AROUND THE CALORIE NUMBERS OF 200.
Friday, June 29, 2007, 12:51 AM
FIBER!!! I have All-bran in the morning. Doesn't taste great but 1/3 cup of the buds is 70 cals with 1/3 cup 1%milk is 100 cals total. The fiber keeps you full and not to mention regular and if aI get bored I add some slices of banana or some strawberries. Cinnamon is also pretty good on it. Anyways after I got past the blah bran fact I really started to enjoy it.
Friday, June 29, 2007, 1:51 AM
Eating breakfast jump starts your metabolism into gear that is why you can feel hungry during the day after eating BK.
Friday, June 29, 2007, 2:21 AM
But wait, it ISN'T the same for everyone!
My own experience for most of my life has been that if I eat breakfast I am starving long before lunch. This was especially true if I had oatmeal or grapenuts. I have learned that protein is the key for me - protein and eating every 3 hours. Maybe for you, too! I have adapted to that, and made it work for me by eating protein and veggies for breakfast. My father and my daughter find the same thing happens to them, so I tend to think it has something to do with how our bodies deal with insulin...
You can have 2 or 3 eggwhites - approx 20 calories apiece, cooked in Pam sprayed pan, topped with a tablespoon or two of salsa (or fresh tomatoes) Or saute some bell pepper and onion in the pan before you put in the eggwhites, and top with salsa. That is approx 60-80 calories. I also found some 100% rye crackers called Kavli that are very thin, and one is either 15 or 20 calories, can't remember at the moment. The 100% rye is a friendlier carb and has a lower glycemic load. You can get a lot of mileage from a breakfast like this.
Then have a healthy snack with some smart carbs such as veggies, some low fat protein and a small amount of whole grain (the Kavli again, or 3-4 reduced fat Triscuits and some fruit.
For lunch eat your veggies! Have some lean chicken, beef or fish, a big salad with a little olive oil and make a vinagrette or find a healthy dressing you like but don't go overboard! Make your starches count for you - chose barley, brown rice or quinoa or a small amount of baked sweet potato. Plan a fruit you love.
Afternoon snack: peanut butter on veg or an apple, and a glass of skim milk or a serving of sugar free yogurt.
Dinner - If you had starch at lunch you might want to skip it at dinner. Good lean protein, veggies you like, healthy fats and some fruit...
My own experience has been that saving a ton of calories for evening eating sets me up for nighttime binges. I plan a sensible snack that often includes 1/2 cup sugar free Jello, but also something "real" such as 1/4 to 1/2 oz goat cheese or some natural peanut butter on some celery and carrots, (or some nuts )and some grapes or raisins or a couple of dates. I like to have a cup of Tension Tamer tea, too. Kind of tells me that eating is over for the day.
This kind of eating really works for me. If I don't eat the veggies, and if I don't eat every 3 hours or so, I often end up bingeing.
One or two days a week I do have something sweet - usually for the afternoon snack. I have found that a piece of Dove dark chocolate - the Dove Promises size - is safe for me. I can have one and savor it slowly. Milk choclolate, on the other hand, is NOT safe to have around! I have also found that one or two vanilla meringue cookie from Trader Joe's satisfies - but they are just about pure sugar, so I make sure I eat some protien at the same time, usually some almonds. If I am taking the grandkids out for ice cream, I get a kid size scoop of either sugar free something, or non-fat something. I generally only do this once a month or so, though, 'cause it is dangerous territory for me!
I hope you get some helpful encouragement, and that you find what works for you! Experiment and don't give up til you find it!
Saturday, June 30, 2007, 3:12 PM
Fiber One cereal w/ skim milk and fruit! Be sure to measure all of the portions with measuring cups, and make sure it is at least 300 cals. Best way to jump start your morning. Good luck.
Saturday, June 30, 2007, 8:55 PM
I don't think it is a good idea to eat 100 cal breakfast. You will probaly be famished by coffe break time forget about lunch If I had to choose I would have a bilede egg and coffee
Saturday, June 30, 2007, 10:26 PM
My favorite is either yogurt 100 cal
or fruit to equal 100 cal
Some days I have up to 200 cal
A muffin 100cal, or just half for an open faced sandwich, with egg beaters 30 cal, a slice of ham17 cal and a slice of FF smart beat american cheese 25 cal, 172 cal total. You can add veggies like mushrooms, red or green peppers, green onions, tomatoes... for only a few calories extra and yet have a hearty breakfast for around 200 cal. Or like I said if you only have 1/2 of the english muffin it would run about 122 cal plus maybe 25 cal for the small amounts of veggies.
I try to make it fun to think of new ideas.
And for those who have not tried the smart beat cheese it taste really good and melts really well.
Maybe Jello with fruit in it. I used to make single servings and for 25-35 calories. If you add yogurt and make a parfait out of it that could be fun and yummy and have it ready in the fridge when you are ready.
Sunday, July 01, 2007, 2:43 PM
as long as you eat breakfast and maintain a normal caloric intake throughout the day...do what works for YOU!
Today for breakfast I had those generic wheat puffs (60 cal for 1 cup w/ blueberries and milk)...total was about 100 calories exactly. That held me over just fine until lunch.
I prefer to eat lots of small meals or snacks during the day...I knew I wasn't going to have time for dinner so I made sure to eat less during the day so when dinner ended up being 800 cal I was still only at 1500 for the day.
If you don't do what you like, then what's the point? Just be healthy and make smart choices. Good luck!
Monday, July 02, 2007, 12:58 AM
So many great comments from all: do what really works for you, fiber and protein in the morning are your friends usually. My only additional wisdom is stay away from anything with high fructose, processed food because I find that is often the culprit for an earlier trigger to eating. Like if I have pancakes, it does not matter how many I have, I will be hungry two hours later! Good luck. I think you could do 200 - 300 calories and get a lot of bang for your buck. 1/2 ww english muffin (65 calories) and two egg whites (40 calories) and some fruit (1/3 banana would be about 50 calories) should do you well. And water of course.
Monday, July 02, 2007, 1:31 AM
For the 3:12 poster
Thank you so much! Im so glad that someone finally agrees. No, I am not anoerixic but I find that I am starved by lunch and eat more throughout the day as well, after i have breakfast. So when I do have breakfast (which is every day now) I try to make it low-cal, so i dont have to worry. Can't waste the calories when I don't really want them.
You're awesome, thanks so much for the tip.
Monday, July 02, 2007, 3:18 AM
For me to maintain my usual weight (44kg) I have to eat less than 400cals a day after exercise. Anymore than that and I'll stack it on at an astronomical rate.
Tuesday, April 06, 2010, 8:40 AM
I often go with a poached egg wrapped in a slice of rosemary ham. The egg is ~70, the ham is ~15. You could have a few raspberries or bluberries with it.
Alternately an apple with a few pistachiao's (srsly, just a few - a serving is 1/4 cup, 150 cals and I don't go near that) would be around 100 and the fat 'n fiber keep you surprisingly full.
I'm with you - a big breakfast just has me starving. I prefer to graze on a little bit here and there during the day and eat a big dinner, and am quite happy that way. I used to think I had to eat 3 full meals, but this works better for me.
Tuesday, April 06, 2010, 11:01 AM
About 120 - 150 Cals
One egg. (I rub a tiny, tiny amount of smart balance or butter on skillet to keep it from sticking) and one slice of Sarah Lee Delight Wheat or Mult-Grain (45 cals) with about a tsp of smart balance. (i love smart balance) I also sprinkle with Morton lite salt.
This is a few more cals than 100. But still low in calories. Super satisfying, quick, and yummy. It will stick to you until lunch.
And here is a trick I learned. I call it a bachelor's egg, because bachelor's seem to cook EVERYTHING in the microwave: Rub a little-tiny amount of butter in a bowl. Put in an egg with about a tsp of water and scramble it up. Put a saucer over the top and cook about 40 seconds. (so basically you're dumping an egg in a bowl, covering it with a saucer, and nuking it.) Quick, huh?
Thursday, April 08, 2010, 11:17 AM
Half a grapefruit is 40 calories, and with no fat
Thursday, April 08, 2010, 3:33 PM
8:40 ~ you have issues if you think you can only eat 400 calories a day. You need to seriously see a specialist in eating disorders. No person should eat only 400 calories a day. It's going to kill you.
To anyone else ~ breakfast IS the most important meal of the day. Stack your day around breakfast. Eat a big meal in the morning go down from there with your calories. It's the best way to lose weight.
Thursday, April 08, 2010, 5:26 PM
Gee, you mean the fact that her/his usual weight is 97lbs wasn't enough of a give away that there was a problem?
Thursday, April 08, 2010, 7:05 PM
I'm American. I don't do metric.
Thursday, April 08, 2010, 8:10 PM
I can't do a large breakfast either. I usually eat between 150 and 300 calories for breakfast - any more than that leaves me feeling sleepy and sluggish in the morning. Dinner is always my biggest meal of the day, and it's working for me - I'm losing weight and I'm healthy.
I second some of the egg breakfasts that others have mentioned. Sometimes I'll prepare a plate of fruit with a slice of bread and a thin layer of fat free cream cheese. The sugar in the fruit gives me a boost.
Breakfast may be the most important meal of the day for some, but everyone is different. A big breakfast is certainly not the best way for me to lose weight.
Thursday, April 08, 2010, 9:36 PM
If a big breakfast is making you sluggish, it's probably a carb heavy one. Fruit, bread, and a thin layer of fat free cream cheese (fat free cream cheese has added carbs to replace the fat) would totally crash me.
Friday, April 09, 2010, 12:11 PM
Hey there. Hope you're able to ignore the people who say "you never want to eat that low for breakfast." We're all different, and we all find our own way. So I'm going to assume you're doing what's best for you ;-)
I think it depends on why you want to eat a very low cal breakfast. I've eaten filling, low cal breakfasts either for convenience or because I had to leave so early that I wasn't really hungry. So then, I want something quick, with low volume since I'm not hungry, but satiating so that it lasts until lunch. Animal based foods are great for this. Perhaps not exactly creative, but I love hard-boiled eggs. 70 calories for 1. Could also poach it or "scramble it" in the microwave with no additional fat. Add a little low-sugar fruit (most berries), and you're good to go. Unsweetened Kefir in which you add a 0 cal sweetener works well too. If you're really not very hungry, no reason to add things like processed meats (ham). Save your indulgences for when you'll really enjoy them.
If you want to eat a low cal breakfast because you're going to exercise after eating...obviously don't listen to the above suggestions! Then I'd go for fruit and a small amount of your favorite raw nuts/dry roasted nuts.
Saturday, April 10, 2010, 7:07 PM
Personally I don't eat a big breakfast either...
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