Do you want to have delicious and nutritious breakfast that does not hinder your goal to lose weight? According to, in a low-calorie diet, for example, a 1800 calorie diet, breakfast should supply 25 percent of the daily total calories. In this issue, we recommend some low-calorie foods for breakfast that will provide the nutrients and energy needed to start the day, without you be sorry for having eaten more.


Eggs are one of the best foods for breakfast as we remain satisfied longer and, thus, help us eat less during the morning. In addition, they are rich in protein (6 grams per egg) and healthy fats. They are delicious, easy to cook and very versatile.

Nut butter

To accompany your slices of bread or your bowl of cereal, nothing better than a few tablespoons of nut butter. This butter provides protein and unsaturated fats. Another important fact is that it contains very little sugar, only the amount needed to maintain stable blood glucose levels during the day. Did you try it?


Quinoa is a whole grain that comes from Peru. It is full of protein and is ideal to start the day with full energy. It also holds a significant amount of fiber, which is perfect to whet your appetite for longer. You can consume it as a side dish of fresh fruit, nuts or use it to prepare bread, muffins or other baked goods.

Almond milk

Are you looking for an easy way to cut calories? Well, replaces cow’s milk for almond. While a cup of skim cow milk provides 90 calories, a cup of unsweetened almond milk contains just 35 to 40. The good news is that also retains two essential nutrients of regular milk: vitamin D and calcium. In your breakfast, drink a glass of almond milk or, use it with coffee or prepare smoothies.

Chia seeds

These seeds are rich in omega-3 fatty acids, so they are super-healthy foods. According to a study published in the European Journal of Clinical Nutrition, people who consume these seeds in their bread or smoothies at breakfast time maintain their levels of blood sugar stable throughout the day. As a result, they spend their day less hungry and have less appetite.

Rye bread

Replace white bread with rye bread. This has a higher fiber content, so eating rye bread will help you be satisfied longer. In fact, a study says that people who eat rye bread are less hungry for 8 hours compared to those who eat the same amount of wheat bread.


Blueberries are one of the most antioxidant-rich foods. Therefore, they prevent cellular oxidation and prevent therefore diseases such as cancer. They are even one the foods to eat to lower cholesterol. Blueberries provide a good amount of fiber and tend to have less natural sugar than other fruits. The morning is a great time to eat blueberries.


Breakfast is also ideal for eating fresh fruits, such as grapefruit or grapefruit, a citrus fruit rich in vitamin C. This low-calorie fruit increases metabolism, which helps burn fat quickly, and keeps stable glucose levels and insulin in the organism. So, grapefruit makes you feel more satisfied and energized. All these qualities make it a food that helps you lose weight.

Greek yogurt

Like yogurt for breakfast? Well, a variant is a Greek yogurt. This has protein, relatively low amount of sugar and is rich in probiotics or “good bacteria” for the digestive system. Note that you can accompany it with honey, berries, nuts, seeds or granola.

Bitter chocolate

Did you think this delight was not compatible with your dishes in the morning? You were wrong! Although, of course, always in moderation. Bitter chocolate or dark chocolate contains healthy fats that help maintain satisfied longer. You can add a handful of grated chocolate in almond milk or eat a little snack. A benefit of eating chocolate for breakfast? The caffeine wakes you up!


If you want the healthiest foods that exist, why not integrate vegetables for breakfast? Spinach is very healthy and nutritious, low in calories, are rich in fiber and fat-soluble vitamins. It can be an accompaniment to scrambled eggs, for example, or an ingredient for a “green smoothie” along with yogurt and some fruit.

Go to these foods and prepare a delicious, light breakfast. This will give you all the energy you need for the day with the best smile. And as if that were not enough, it will help to have a slimmer body.


1800 Calorie Diet Plan 5-Day Menu for Diabetics & Nondiabetics

Slide show: Low-calorie-density foods for weight control – Mayo Clinic