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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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Peter Ardito
Peter Ardito
Peter Ardito
Blueberry-Cornmeal Muffins
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
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Prev 1 of 9 Next

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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Prev 4 of 9 Next

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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zl3kd wrote:

I love the recipe but the amount of sugar concerns me as I am a 75 years young 13 C.H.F. survivor who has to watch his nutrition. I have lost 5kg in two months by keeping my sugar intake down and 30 mins. a day on my exercycle and while the Muffin/Egg brekkie sounds gr8 I am concerned at the calorie count. Do you have one ? Kiwi George

10/1/2012 03:54:02 PM Report Abuse
info7324 wrote:

when you make cornmeal muffins...cut out all the sugars, and use apple juice sweetener, egg whites...no milk or fats!! and stop all sugars (that turn to fat) use the whole food market muffins of corn muffins and blueberry muffins...I wish all your so called recipies would stop all the SUGARS that are making people FAT in this country including butters etc.

6/11/2012 11:07:42 AM Report Abuse
vmerchel wrote:

Seems like a fitness magazine would we forthcoming with nutritional data for their recipes

3/16/2012 10:01:47 AM Report Abuse
burwood2 wrote:

Substitute apple sauce for the canola oil for even less fat.

7/26/2011 07:17:55 AM Report Abuse
jumpyoung1 wrote:

Hi.. what's the nutritional facts? Carbs.. Fiber... fats.. you know what is good or not so good?

7/25/2011 07:54:31 PM Report Abuse
rtmelcher wrote:

is this low carb?

7/25/2011 10:45:04 AM Report Abuse
daystarshine1 wrote:

I will try a few of these 300 calorie Breakfasts, changing some of the ingredients to be diabetes safe. Daystarshine@q.com

2/24/2011 08:40:27 PM Report Abuse
totallyawesome3 wrote:

After subtracting out the egg & skim milk, I calculated the muffin to be 183 calories.

1/25/2011 06:24:07 AM Report Abuse
sj7novak wrote:

Is there nutritional information available for this recipe?

1/3/2011 12:30:37 PM Report Abuse

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