Two Hundred Fifty Calorie Breakfast Ideas

Breakfast is a vital meal for any healthy lifestyle, not least for those trying to lose weight. Skipping breakfast can thwart weight loss by increasing the likelihood of unhealthy snacking later in the day and decreasing energy, according to Mayo Clinic nutritionist Katherine Zeratsky. To get the most out of a low-calorie breakfast, include a fruit or vegetable, carbohydrate and protein. The U.S. Department of Agriculture (USDA) stresses that a balanced diet is important for long-term weight loss and overall health. Plain coffee or tea can be added to any of these meals without a significant increase in calories. Calorie counts are from the Calorie King food database.

Oatmeal, Apple and Turkey Breast

• 3/4 cup oatmeal, cooked without salt, with 1/4 cup skim milk and 1 tsp. brown sugar, plus 1 apple and, for protein, 1 slice of lean turkey breast.

  Total calories: 246

Poached Egg on Toast With Strawberries

• 1 large poached egg on top of 1 slice of whole wheat toast with 1 slice of lean turkey breast and 5 medium strawberries.

  Total calories: 244

Salmon Cream Cheese on Rye With Tomato

• 1 slice of rye toast, spread with 1.1 oz. salmon cream cheese, topped with 2 slices of onion and 2 slices of tomato, plus 1 orange.

  Total calories: 229

Waffle With Blueberries and Ham

• 1 frozen waffle topped with 1/2 tbsp. light soft spread and 1 tbsp. 2% maple pancake syrup, plus 1/2 cup blueberries and 1 slice of extra-lean deli ham.

  Total calories: 245