Finding a low-calorie breakfast that’s quick, indulgent and effective for reaching your weight goals can seem tricky… But it doesn’t have to be! With a few simple, well-chosen ingredients, it’s entirely possible to enjoy a delicious morning meal while taking care of your figure. Discover our 7 easy-to-make ideas to start every day of the week on the right foot, guilt-free.
Monday: Protein freshness and fruity crunch (~310 kcal
- 150 g fat-free fromage blanc
- 1 small apple, diced
- 1 tsp chia seeds
- 10 g almonds
- 1 cup unsweetened green tea
- 1 glass of lemon water upon waking
Preparation (5 min)
- Mix the fromage blanc, apple, seeds and almonds together.
- Enjoy with a green tea for its draining effect.
Why is it balanced?
A low-calorie breakfast, rich in protein, fibre and healthy fats. Perfect for keeping you full from Monday morning.
Tuesday: Savoury toast and quick hard-boiled egg (~330 kcal)
- slice of toasted wholegrain bread
- ¼ mashed avocado + lemon juice
- 1 hard-boiled egg, sliced
- Cherry tomatoes
- 1 unsweetened coffee
- 1 large glass of water upon waking
Preparation (5 to 7 min)
- Toast the bread, mash the avocado.
- Top with the egg, a little pepper and a few tomatoes.
Why is it balanced?
Complex carbohydrates + protein + healthy fats = a low-calorie breakfast that truly keeps hunger at bay.
Wednesday: Quick porridge with melt-in-the-mouth banana (~320 kcal)
- 40 g rolled oats
- 120 ml plant-based milk
- ½ mashed banana
- Cinnamon or vanilla, optional
- 1 rooibos tea or coffee
- 1 glass of warm water upon waking
Preparation (5 min in the microwave)
- Mix the oats, milk and banana in a bowl.
- Heat for 2 minutes, then sprinkle with spices.
Why is it balanced?
A low-calorie breakfast that’s rich in soluble fibre to help keep appetite in check.
Thursday: Wholegrain bread & herb cream cheese (~290 kcal)
- 1 slice of wholegrain bread
- 1 portion of fat-free cream cheese (such as St Moret Ligne & Plaisir)
- Cucumber + chives
- 1 kiwi
- 1 draining herbal tea
- 1 glass of water upon waking
Preparation (5 min)
- Spread the cream cheese and scatter with fresh herbs.
- Add a few cucumber slices and a kiwi on the side.
Why is it balanced?
A light, hydrating breakfast, perfect for managing your weight without feeling deprived.
Friday: Vitamin-packed smoothie bowl with seeds (~300 kcal)
- 1 fat-free plain yogurt
- 1 handful of frozen mixed berries
- 1 tbsp rolled oats
- 1 tsp ground flaxseeds
- 1 coffee or black tea
- 1 glass of chilled lemon water
Preparation (5 min)
- Blend the berries with the yogurt.
- Top with seeds and oats.
Why is it balanced?
Antioxidant-rich fruit, light protein and gentle fibre: the perfect way to head into the weekend!
Saturday: Vanilla chia pudding & pear (prepared the night before, ~320 kcal)
- 2 tbsp chia seeds
- 150 ml vanilla plant-based milk
- 1 tsp agave syrup (optional)
- ½ pear, diced
- 1 warm herbal tea
- 1 glass of water upon waking
Preparation (5 min the night before)
- Mix the milk, seeds and agave syrup together.
- Leave to set overnight, then add the pear in the morning.
Why is it balanced?
A low-calorie breakfast that’s incredibly filling, thanks to chia’s natural swelling power.
Sunday: Quick scrambled eggs & fresh fruit (~340 kcal)
- 2 scrambled eggs with no added fat (dry-cooked or with cooking spray)
- 1 slice of wholegrain bread
- 1 clementine or ½ grapefruit
- 1 cup of green tea
- 1 large glass of water upon waking
Preparation (7 min)
- Scramble the eggs in a non-stick pan.
- Serve with the bread and fruit.
Why is it balanced?
A quick, protein- and fibre-rich brunch, without any excess.
Eating a low-calorie breakfast doesn’t mean eating less — it’s all about the quality of what you eat. With these 7 complete ideas, you’re all set to start every day of the week feeling great, without frustration or guilt. Now it’s your turn (mix and match to suit your mood)! 💪