What does a 300 Calorie breakfast look like?
Why 300 calories?
If you are trying to lose or maintain a healthy body weight, typically having a daily calorie count around 1200-1500 calories is ideal. Therefore, a meal should consist of approximately 300-400 calories.
Based on the scenario outlined below, you could eat several times a day and it would be still be a sensible and smart balanced diet; of course, if you follow certain essential guidelines.
Do you want to eat 4-5 times per day? It’s up to you. There is no one-size-fits-all. It’s about personalization.
This blog will be the first in a series featuring different meal ideas. Today’s focus will be breakfast, the healthiest meal of the day. (Look for a future blog entry featuring the health and nutritional benefits of breakfast.)
So, on what’s for breakfast?
Photo courtesy of JaMmCat
Breakfast 1 – Do you like bagels?
Oat Bran Bagel |
0.5 bagel (3" dia) |
73 |
Raw Clementines |
1 fruit |
35 |
Plain Yogurt, skim milk |
1 container (8 oz) |
127 |
Low-fat Cream cheese |
1 Tablespoon |
35 |
Total |
270 |
|
Photo courtesy of tortuga del desierto
Breakfast 2 – Or maybe an English muffin?
Wheat english muffins |
0.5 muffin |
64 |
Apple juice, canned or bottled, unsweetened |
4 fl oz |
58 |
Raw Cantaloupe |
1 wedge, medium (1/8 of medium melon) |
23 |
Margarine-like spread, SMART BEAT Super Light without saturated fat |
1 Tablespoon |
22 |
KRAFT BREYERS LIGHT Nonfat Strawberry Yogurt (with Aspartame and Fructose Sweeteners) |
1 container (8 oz) |
125 |
Total |
292 |
|
Breakfast 3 – Oh, yeah, oatmeal!!!
Photo courtesy of you can count on me
QUAKER Instant Oatmeal, maple and brown sugar, prepared with boiling water (a favorite of mine) |
1 packet |
157 |
Grapes, red or green |
0.5 cup |
52 |
Melons, casaba, raw |
0.5 cup, cubes |
24 |
Melons, cantaloupe, raw |
1 wedge, medium (1/8 of medium melon) |
23 |
Total |
256 |
|
Breakfast 4 – How about a white egg omelet?
Photo courtesy of tvansunder
Egg, white, raw, fresh |
2 large egg whites |
34 |
Orange juice, California |
1 cup |
110 |
Banana |
1 small |
90 |
Bread, mixed-grain |
1 slice |
65 |
Raw Onion and green pepper, chopped |
2 tablespoon |
6 |
Total |
305 |
|
Calorie totals have been brought to you by Weight1Minute
These are four suggestions for a healthy 300 calorie breakfast.
You want to mash it up? Be my guest and take part of it, some of it, or all of it.
If you like coffee, it’s basically calorie free, but if you add milk or sugar, that will add calories, so you might want to consider non-fat milk (5 calories per tablespoon) or a non-sugar substitute of our choice.
Ask the Dietician will then scold you about the effects of caffeine on your body, but that is entirely a different topic for a different day.
Iowa Avenue will be continuing this series featuring lunch, dinner, and snacks, because,
After all, it’s about a healthy lifestyle.
7 Comments
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Comment by Diana Young, RD, LD/N, CDE on February 11, 2008 at 6:05am - I won't scold you but I will say that probably 2 cups of coffee a day is sufficient. I'm a coffee drinker myself. This dietitian believes in moderation. Show me a dietitian that is "perfect" and I'll show you someone with "issues".
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Comment by TB on February 11, 2008 at 9:31am -
I hated coffee till I started watching my weight. After I found out I could drink as much as I wanted, that's when the trouble started.
I go for oatmeal with a tablespoon of peanut butter. Usually a piece of fruit or a yogurt too.
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Comment by Lisa Newton on February 11, 2008 at 9:16pm -
Wow, I love all the oatmeal ideas. In fact, I love oatmeal period just like Christine with fruit or my favorite is a touch of brown sugar. I never tried peanut butter, but I doesn't sound too bad.
Dietitian, I love my morning coffee, which actually relaxes me. On days when I'm out and about, I don't drink coffee. I hate it cold, so unless I can enjoy it hot, I don't drink it......................:)
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Comment by Geosomin on February 12, 2008 at 1:32pm -
These are all great ideas. I struggle with eating breakfast...and often eat way too much. I'm loving the oatmeal ideas.
As for coffee...it's a vice of mine. I wish I liked it black, as I 'm sure I drink a lot of calories through sweetened coffee. I don't like artificial sweeteners, so it's my one cheat - with milk and sugar. I'm trying to switch to more tea...don't need sugar then.
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Comment by Diana Young, RD, LD/N, CDE on February 12, 2008 at 1:42pm
- I am not a fan of artificial sweeteners. Sugar is OK in moderation.
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Comment by Lisa Newton on February 13, 2008 at 6:53am
- I like the old fashioned kind to, and still actually cook it on the stove, once in a while. Several years ago, I got hooked on the maple and brown sugar kind because I could put an envelope in my purse, and eat it for lunch at work.
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Comment by Our Home Remedies on October 15, 2008 at 9:52am -
Wow, this post surely reminds me on what kind of breakfast I should have & examine:)
Because, in fact, my breakfast is less than 300 calories as you described here, and I have problem to gain more weight while others mostly have problem on weight loss.
My regular breakfast is always 2 slices of bread with margarine (toast) with a glass of hot/warm tea & honey. I don't like using sugar and as my doctor advised me to avoid sugar. Usually I have oatmeal too, but plain, but lately is out of stock.
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