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Lose 10 Pounds Diet: 300-Calorie Breakfasts

These easy breakfast recipes have fiber and protein to keep you full and energized.

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Apple-Cinnamon Oatmeal Pancakes
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
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Apple-Cinnamon Oatmeal Pancakes

In a medium bowl, combine 1/4 cup steel-cut oats and 1/3 cup skim milk and let stand 5 minutes. Add 1/4 cup grated apple and 1 beaten egg. In small bowl, mix together 2 teaspoons wheat germ, 1/8 teaspoon cinnamon, and 1/4 cup plus 2 tablespoons whole-grain pancake mix. Slowly add dry ingredients to oat mixture. In a medium skillet, heat 2 teaspoons canola oil over medium heat. Add 1/4 of the batter and cook, flipping once, until pancake is lightly browned on both sides; repeat. Makes 4 small pancakes (2 servings). Serve with 1/3 cup nonfat Greek yogurt mixed with 1 teaspoon brown sugar.

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Warm Honey Oats

Bring 1/2 to 3/4 cup water to a boil; add 1/4 cup oats and 1/2 cup chopped pear. Reduce heat and cook oats according to package directions. Top with 2 tablespoons ground flaxseeds, a dash ground ginger, and 2 teaspoons honey.

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Veggie Pattie with Apple-Chicken Sausage

Cook 1 small apple-chicken sausage (about 100 calories' worth) according to package directions. Grate 1/4 cup each sweet potato, Red Bliss potato, and zucchini; mix together and pat with paper towel to absorb moisture. Add 1 egg white and 1 tablespoon flour; season to taste with salt, cayenne, and nutmeg. Form into a patty and cook with 1 teaspoon canola oil over medium heat until browned on each side. Serve with 1/2 pink grapefruit.

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Blueberry-Cornmeal Muffins

In a large bowl, mix together 3/4 cup all-purpose flour, 3/4 cup cornmeal, 3 tablespoons sugar, 1/2 teaspoon sea salt and 1 1/2 teaspoons baking soda. In another large bowl, mix together 3/4 cup fat-free buttermilk, 1/4 cup canola oil, 1/4 cup maple syrup, 2 teaspoons vanilla extract, 1 tablespoon lemon juice, 1 slightly beaten egg, 1/2 cup pecans, and 1/2 cup blueberries. Slowly add dry ingredients to wet ingredients and combine. Mist muffin pans with nonstick cooking spray. Pour batter into pans and bake at 350 degrees for 18 to 20 minutes. Makes 12 muffins. (Leftovers can be frozen.) Serve with 1/2 cup skim milk and 1 hard-boiled egg.

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Mushroom and Spinach Strata

Mist the bottom of a small baking dish with nonstick cooking spray; place 4 slices of toasted whole-grain bread on bottom. Mist a large skillet with nonstick spray; add 2 cups sliced mushrooms, 1/3 cup chopped red bell pepper, and 1/4 cup minced onion; saute 5 minutes. Add 4 cups baby spinach and saute 1 minute. Beat 8 eggs with 1 cup skim milk and pour over bread. Top with sauteed vegetables and 2 tablespoons Parmesan; season with salt and black pepper. Bake at 450 degrees for 15 minutes or until egg is fully cooked. Makes 4 servings. (Can refrigerate up to 24 hours before cooking, adding Parmesan just before baking.)

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Peanut Butter, Chocolate, and Banana Bagel

Toast a small whole wheat bagel (about 2 ounces). Top one half with 2 teaspoons peanut butter and 1/2 banana, mashed. Spread other half with 1 teaspoon Nutella. Top peanut butter half with Nutella half.

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Ham, Egg, and Cheese Sandwich

Toast a whole wheat English muffin. On one half, layer 1 slice lean uncured ham and 1 scrambled egg mixed with 1 tablespoon shredded American cheese and seasoned with salt and black pepper. Top with remaining muffin half and serve with 1/2 cup chopped melon.

Originally published in FITNESS magazine, January 2011.

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What do you think? Review this slideshow!

Charmbella wrote:

seems like too much trouble in the morning. need something a little quicker.

8/22/2012 07:54:09 PM Report Abuse
rosalasan wrote:

If anyone is trying to lose weight, I have lost 30 ibs & my friends & family have lost a lot of weight too, I have found something that is soo healthy & can help reach your goals, im not even kidding, this is from experience :) you can get more info at: this is convenient which is why I love it because I dont always have time to fuss with grocery shopping, making food, & all the expense. :)

8/16/2012 03:16:57 PM Report Abuse
tasmaran1 wrote:

This recipe sounds great.... but I will substitute whole wheat flour for the little bit of pancake mix it calls for, as I dont buy any packaged mixes.

3/7/2012 10:33:45 AM Report Abuse
kelly2312 wrote:

what is the nutritional info on these? How many cals?

3/6/2012 10:32:42 AM Report Abuse
bina15 wrote:

I can't believe you guys are still on the low-fat band wagon. Most canola oil is genetically modified. Do you know what "canola" is? It stands for The Canada Oil Company and is in almost all processed food because it is cheap.

3/6/2012 07:31:56 AM Report Abuse
me wrote:

My recipe is:: 1/4 cup of almond meal (optional) 1/4 cup of fat free cottage cheese 1/2 cup of egg whites 2 scoops of natural whey protein cinnamon 2 tsps baking powder Add Vanilla stevia or hazelnut about 6 drops. Top with Sugar Free Syrup, or Sugar Free Jam, or slap on some natural peanut butter and rollup for quick grabngo breakfast.

3/5/2012 12:47:59 PM Report Abuse
ladychad2 wrote:

I have found an even better pancake recipe, 1/2 oats, 1/2 of LF cottage cheese, and 1/2 cup of egg whites, blend all together in a magic bullet or blender under well blended. (You can add wheat germ, cinnamon to the batter if you wish). Use a nonstick pan and spray with Pam, cook as you would a regular pancake. I also but up some strawberries, microwave them for 30seconds and then pour on top of the pancake. The pancake taste just like a regular pancake if not better.

3/5/2012 09:53:48 AM Report Abuse
sharon_powless wrote:

These recipes sound wonderful, but there is no way to print them without printing out the whole page. For my printer that means two pages of paper.

7/25/2011 12:04:50 PM Report Abuse
lwdoglover wrote:

is this the pancakes recipe from the Dukan Diet? sounds close.

7/18/2011 05:27:20 PM Report Abuse
sweetascandy617 wrote:

Mine were delicious and were not dry at all! I guess if you overcook them, they will be dry.

7/16/2011 11:59:15 PM Report Abuse
ruchenitsa wrote:

Doesn't sound very appetizing to me. I get up at 4 a.m. and have to be to work an hour away, have to feed livestock before I leave. It seems it would take too much time. Don't you have anything faster?

7/14/2011 11:24:40 AM Report Abuse
KWhite wrote:

the recipes look terrific.. I am having a hard time printing them. This website is not that user friendly.. I'm not sure if I am starting the program or if the program will be emailed to me... thank you for offering it though.

4/19/2011 11:29:29 AM Report Abuse
grlucas wrote:

My husband hates any kind of pancake but loves these! I add a little more apple and cinnamon which helps the taste.

4/11/2011 09:54:50 AM Report Abuse
totallyawesome3 wrote:

These were too dry and had no flavor. Maybe a teaspoon of vanilla would make them better? Unfortunately, I don't think that I'll make them again.

1/25/2011 06:22:43 AM Report Abuse
kfrasher1 wrote:

no don't cook the oats. add 1/2 cup pumpkin and their even better!

1/16/2011 01:24:54 PM Report Abuse
rbauchmann wrote:

Hit the little print picture above the title, then when the page opens up Hit Print all slides. Then hit print...:)

1/11/2011 04:22:49 PM Report Abuse
saeki.maasa wrote:

are we suppose to cook the steel-cut oats first?

1/4/2011 09:01:14 PM Report Abuse

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