Breakfast time

As the question I am most often asked is "what does 500 calories look like?", I thought I would continue to post more meal ideas.  This time though I will focus on the most important meal of the day.....breakfast.

As I've said before, you can choose to divide your 500 calories any way you wish ....some choose to eat one large meal but I prefer to split my 500 calories into 3..... So I'll have around 150 for breakfast, 150 for lunch and 200 for dinner.

So what does a 150 calorie breakfast look like?

Porridge, fruit and seeds....

5 tablespoons of porridge made with half milk, half water (120cal), 1 quarter of a banana & 2 strawberries(30cal), sprinkle of mixed seeds (15cal)  165 calories

Porridge is one of the best sources of soluble fibre - great for lowering high cholesterol levels, easing bowel conditions, and reducing the risk of obesity and type 2 diabetes.  It also helps with digestive conditions such as IBS.  It is also great during the chilly winter months for keeping you warm on the way to work!




Poached egg on toast........

 1 egg poached (70cal), 1 average slice toast (85cal)  155 calories

A poached egg is a good way to start the day, with a healthy dose of protein.  It is also a good source of calcium, for strong healthy bones and potassium, vital to the function of cells and tissue in the body.  If you dont have so much time during the week, this is a lovely weekend breakfast choice.



Fruit and yoghurt .......

 2 tablespoons low fat greek yoghurt (55cal), selection of fruit from the following ...1 apple (45cal), 1 satsuma (25cal), 1 pear (35cal), 1 cup strawberries (30cal), half cup blueberries (35cal), 1 quarter banana (25cal) 160 calories

Greek yoghurt has twice the protein of normal natural yoghurt and less carbohydrates than normal yoghurt, as it contains less lactose (diary sugar), which makes it easier to digest.  Fruit, of course, is packed with vitamins, minerals and soluble fibre and is a fresh but filling way to start the day.


Peanut butter on toast.....

1 average slice toast (85cal), 2 teaspoons peanut butter (65cal)  150 calories

Peanut butter is a good source of protein and is cholesterol free and contains no trans fats.  It does contain oleic acid, which is beneficial to cardiovascular health and is a good source of healthy monounsaturated and polyunsaturated fats.  This is a highly nutritious but quick breakfast which is good for those on the run who have little time to prepare.


Oatcakes and smoked salmon.....

2 Oatcake biscuits (85cal) , 1 slice (85grams) smoked salmon (80cal) 165 calories

Who would think that so much nutritional benefit could be packed into such an unassuming little oat biscuit?  Oatcakes are a good source of plenty of vitamins and minerals, containing magnesium, Vitamin B6 and Potassium, Thiamin, Riboflavin and Niacin.  They also contain phytochemicals, vitamin E compounds, and lignans (all shown to reduce cancer risk),  and are an excellent source of soluble fibre. They can help with weight loss, keep you fuller for longer, and provide sustained levels of energy, helping to maintain a healthy blood sugar level.

Smoked salmon is an excellent source of lean protein and a good source of omega 3 fatty acids which lower cholesterol.  Packed with vitamins - A, E, D and B12 which are anti-oxidants which reduce cancer risk - and minerals - phosphorous, selenium, calcium and zinc which are beneficial to bones, protect against free radicals and help to regulate the metabolism.


Egg white mushroom & herb omelette & toast.......

 2 egg whites omelette with mushrooms and herbs (65 cal), 1 average slice toast (85cal) 150 calories

High in protein but containing NO fat or cholesterol (it is contained only in the yolk), egg whites are also very low in calories - 16 (the remaining 54 being in the yolk).  Egg whites also contain a number of minerals - selenium, magnesium, calcium, phosphorous and folate.  So not only a tasty, filling and nutritious breakfast but one which is also great for the waistline.


This list is by no means exhaustive and Im sure there are plenty more ideas out there - if you have a great breakfast idea for around 150 calories, please share!