Please suggest a low cal, healthy breakfast!

[MonkeyTennis34]

I’m trying to lose a stone and have just calculated that my regular breakfast, whilst being healthy and nutritious, comes in at 305 calories!
It’s Greek yoghurt with berries, seeds and goji berries.
Any ideas?
It needs to fill me up until lunch too!

Porridge with chopped up apple, blueberries (defrosted) frozen fruit etc. I make mine with milk in the microwave, takes two minutes.

Thanks @Silverbirchleaf but I’m not keen on porridge unless it’s Ready Brek covered in a thick layer of sugar…

Do you NEED breakfast?
As in, do you feel faint without it, wedges it impact on your mental capacity etc.

I've never really liked having breakfast very early, as a child my mum would make me eat something and I'd take ages etc.
I now don't tent to eat breakfast, apart from holidays and maybe weekends when it is much later.

Something like a 2 or 3 egg omelette with some peppers and onions would only be around 200 calories and would be good protein to start the day.

Two eggs.

That’s a good number of calories for a breakfast isn’t it? I’d be starving later on less. Seeds are the easiest place to cut some calories if you’re sure you need it lower, could do half the seeds and add an apple for the fibre.

I don't think you can get much lower than that and still be satied OP!

Having said that I had 2 boiled eggs, a tomato, cucumber and basil salad with a drizzle of olive oil and that is a bit lower and very filling

What's wrong with a breakfast being 305 calories? Does it fill you up or leave you wanting more?
What's your daily calorie count?

Only thing I can think of is 1 slice of toast or an egg white omelette

What's the breakdown of cals on your current breakfast?
If it's the seeds, just cut the quantity in half.

Swap the seeds for oat bran? Add frozen blueberries.

You could swap to natural yog rather than Greek - but it might not be as filling.

But 305 Cals is not excessive for breakfast.

Two boiled eggs and two dark rye Ryvita is about 225 calories.

I don't think you can get very much for under 305 calories, by the time you add on some milk for tea/coffee, and it won't fill you until lunchtime!

+1 for eggs. Carton of egg whites for scrambled eggs + toast if you want to stretch the calories even more. But yolks are yummy

Porridge is higher in carbohydrates though.

Low Calories/high carbohydrates are not the way to go usually.

The OP higher protein breakfast could mean not feeling hungry for hours.

That’s a really healthy, light breakfast. Are the calories really such a concern? I wouldn’t cut seeds because you need fibre. If anything, you could swap the goji berries for more fresh berries.

It’s such a light breakfast. It feels wrong, borderline disordered (I know I don’t know you etc etc), to reduce it further. Maybe there’s something you could cut from snacks or other meals throughout the day, if needed?

My low cal healthy breakfast is 320kcal. I'd look elsewhere to make changes.

Take the Greek yogurt down to 5% or Zero % fat?

That sounds like a great breakfast; you could have 0% fat greek yogurt as you'll be getting some healthy fats from the seeds. More fresh / frozen berries could be added for added nutritional value with minimal calories.

Cup of raspberries - 65 calories, hard boiled egg 75 calories, clear whey 85 calories, 100g fat free Greek yoghurt, 55 calories, total 280 calories.

Add in a table spoon of chia if you want some extra fibre for and extra 50 calories.

But, your breakfast is fine, switch to fat free Greek is an easy swap. Make sure it is Greek not Greek style.

You could roast a load of Mediterranean veg like peppers, onions, courgette, cherry tomatoes then use them as a filling in a two egg omelette

Chia seeds. Though depending what you mix them with it would probably still get up there quickly.

anything else you can cut - a glass of fruit juice/wine? I need a healthy breakfast to feel okay and eat more later if I don’t.

Thanks all.
Yes it definitely fills me up and I love it…it was just a bit of a shock to see the calories.
I have chia seeds so will try swapping them with the mixed seeds and cut down on the goji berries.
TBH, I’m in a huge rut with my weight loss. I’m menopausal and the weight is sooooo much harder to budge now then it was maybe 5 years ago.
My BMI is in the healthy range and I sometimes think shall I stop worrying about my weight…I’m menopausal, it’s natural to gain/hold onto more weight. But then if I take my finger off the pulse I’ll probably balloon.
I’m 5’5” and weigh 10st 4lb. Pre-menopause, I was always around 9.5 stone.

How many calories are you trying to eat daily? 305 for breakfast is nothing. It's absolutely fine, particularly if it's full of nutrients.

Please tell me you're not one of these people who think they need to be eating no more than 800 calories a day. Please.

Two egg omelette with a slice of honey roast ham and peppers/ veg of your choice. Around 200ish cals if cooked with a low cal spray

You are a healthy weight so no need to change
plus it’s better to have more calories morning than evening as you are taking them in when you need to use them as it were

Really your breakfast sounds perfect.

Have you tried avoiding bread, rice, pasta, sugary stuff, very sugary fruits, sweets, lattes?
That seems to stop a lot of expanding middle.

Avocado nuts and seeds though quite high in calories are extremely nutritious and usually pay off.