Low-calorie breakfasts: 7 simple ideas to try

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)

1. Mix the fromage blanc, apple, seeds and almonds together.
2. 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)

1. Mix the oats, milk and banana in a bowl.
2. 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)

1. Spread the cream cheese and scatter with fresh herbs.
2. 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)

1. Blend the berries with the yogurt.
2. 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)

1. Mix the milk, seeds and agave syrup together.
2. 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)

1. Scramble the eggs in a non-stick pan.
2. 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)! 💪