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Breakfast Meals for a Diet

Breakfast is the most important meal of the day, says registered nutritionist Carina Norris, author of "You Are What You Eat." People who eat a healthy breakfast are more likely to choose healthy options throughout the day. Low-calorie breakfasts should provide protein to help you feel full and slow-release carbohydrates to stabilize blood sugar levels. Add fruit for extra fiber, vitamins and minerals. Dieters should not eat fewer than 1,200 calories each day, says registered dietitian Joanne Larsen of at the Ask the Dietitian website. Breakfast should provide about one-third of your daily calorie allowance if you eat three meals a day.

  1. Sweet and Creamy Porridge

    • Choose porridge as a healthy breakfast meal to help you feel full all morning, says Rick Gallop, author of "The G.I. Diet." Gallop recommends large flake oats rather than instant, powdery oats. Large flake oats have a lower glycemic index, or G.I. rating, which means that they release glucose more slowly and keep your blood sugar levels steady. Place 60g of oats into a bowl and cover it with 225ml water or skimmed milk. Microwave on medium power for three minutes. Stir in 175g of low fat, sugar-free fruit yogurt, 1 tbsp. of flaked almonds and 120g of berries, such as strawberries. Milk and almonds contain protein, while the yogurt and fresh fruit add a creamy texture and a sweet taste.

    Green Eggs and Ham Frittata

    • Eggs are high in protein and low in calories. This recipe from the Eating Well website contains approximately 217 calories per serving. Whisk together eight eggs, 1 tsp. of dried dill, and a pinch of seasoning. Heat 2 tbsp. of oil in a large non-stick pan and fry two diced leeks until soft. Add 140g of chopped baby spinach and half a cup of diced ham. Cook for about one minute and pour the egg mixture over the vegetables. Cook for two to three minutes or until the underside is golden by lifting the edges of the frittata and letting the uncooked egg flow underneath. Sprinkle half a cup of low-fat cheese over the frittata and cook in an oven for about six minutes on medium heat.

    Toasted Muffins With Fresh Fruit

    • This breakfast meal serves two people and is full of fresh, tangy flavors. Fruit contains fiber, which helps you feel full and contributes toward digestive health, while yogurt contains calcium for healthy bones. Choose whole wheat muffins for extra fiber, vitamins and minerals, but avoid butter and margarine to maintain a low-calorie content. Cut an apple and a pear into thin slices and place them in a bowl. Add the segments of one peeled orange and the chunks of one peeled and chopped kiwi fruit. Add 30ml unsweetened passion fruit pulp. Slit and toast two English muffins and place them on serving plates. Top each muffin half with the fruit mixture, 1 tbsp. low-fat yogurt and a sprinkling of chopped hazelnuts.

    Cranberry Muesli

    • Prepare this breakfast meal recipe from the Eating Well website in advance so that your breakfast is ready when you wake up. Cranberries are rich in antioxidants, such as vitamin C, which are important for good health. The recipe serves two people and each serving contains about 209 calories. Combine half a cup low-fat natural yogurt with half a cup unsweetened cranberry juice, 6 tbsp. of rolled oats, 2 tbsp. of dried cranberries, 1 tbsp. of sunflower seeds, 1 tbsp. of wheat germ, 2 tsp. of honey and a couple of drops of vanilla extract. Cover and refrigerate for at least eight hours, but only for a maximum of 24 hours.

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