They say breakfast is the most important meal of the day. Having a good, hearty and protein-rich breakfast not only gives you the energy to motor on through the day, but it also helps curb those random pangs of hunger in between meals. However, a hearty breakfast does not mean you get to go indulge too much. So to help you make healthier choices, we’ve drawn up a list of delicious and nutritious breakfast options….and the best part is….they’re all under 500 calories!
oatmeal porridge breakfast meal under 500 calories

1. Oatmeal Porridge

Having oats is a great way to incorporate dietary fiber and essential minerals in your diet. Oatmeal porridge is very easy to make. Put 3 large tablespoons of white oats in a bowl. Add 200ml of water and 100ml of milk (optional). Put it in a microwave or on a stove for about 2 minutes till the oats are fully cooked through.  Feel free to jazz it up with some fruits like bananas, apples, blueberries or strawberries. You can also add some almonds and walnuts for that extra crunch.

Calories: 290

Portion: 1 bowl

papaya parfait breakfast meal under 500 calories

2. Papaya Parfait

For those of you who don’t know this, papaya is basically the jack of all fruits. Not only is it one of the lowest calorie fruits, it’s also packed with antioxidants and Vitamins B and C. To make the parfait, add 3 tablespoons of sugar-free granola in a bowl or a mason jar. Then add 100 grams of low fat Geek yoghurt and finish off with a small bowl of freshly cut papaya on top.

Calories: 250

Portion: 1 bowl

quinoa crepes breakfast meal under 500 calories

3. Quinoa Crepes

Quinoa flour is the new IT-grain in the health food space and is slowly making its way into a number of gourmet kitchens as a healthy and delicious alternative to flour. To make quinoa crepes, pour a large dollop of the quinoa crepe batter on a non-stick pan and spread it. Allow it to cook evenly on both sides till it’s crispy. You can add toppings like honey, walnuts or almonds for added flavour. You can also choose to go savoury by paring it with cheese, eggs or cold meats.

Calories: 320

Portion: 1 Crepe

oatmeal pancakes breakfast meal under 500 calories

4. Oatmeal Pancakes

We all love pancakes for breakfast, but they’re not exactly the healthiest things to eat! However, you can change that by switching out the usual flour in the batter with flattened white oats…and voila…healthy pancakes! You can also add some maple syrup, bananas and blueberries on top for that extra yumminess.

Calories: 400

Portion: 3 pancakes

egg and cheese burrito breakfast meal under 500 calories

5. Egg and Cheese Burrito

Eggs and cheese are both a great source of protein and Vitamin B2 and when paired together they make a healthy and wholesome breakfast option. We recommend using three egg whites and one slice of low fat cheese. You can also add vegetables like tomatoes, peppers and mushrooms for added flavour. Wrap them in a tortilla made of multigrain flour for a complete meal.

Calories: 350

Portion: 1 burrito

apple and muesli bowl breakfast meal under 500 calories

6. Apple and Muesli Bowl

Apples are extremely rich in antioxidants, flavonoids, and dietary fiber and are an excellent addition to your breakfast menu. To make the apple-muesli bowl, take 4 to 5 tablespoons of sugar-free muesli and pair it with low fat yoghurt or milk. Top it up with a bowl of cut apples and you have the perfect breakfast meal to kick start your morning

Calories: 260

Portion: 1 bowl

peanut butter toastie breakfast meal under 500 calories

7. Peanut Butter Toastie

Peanut butter is very rich in antioxidants, protein and Vitamin E. It also contains an abundance of good fats that help lower blood pressure and cholesterol. Even though it’s high in calories, when eaten at the right time, in the right quantities it can be a great addition to your healthy diet. Spread the peanut butter on a slice of multigrain bread and add some banana on top to finish off your toastie.

Calories: 300

Portion: 1 toastie

ragi dosa breakfast meal under 500 calories

8. Ragi Dosa

Ragi is a rich source of protein, minerals and fiber. It is one of the best food options for weight loss and also helps lower cholesterol levels. To make the ragi dosa, spread a thin circle of the batter on a pan and allow it to cook evenly on both sides until crispy. Pair it with the good ol’ sambar and coconut chutney for a healthy twist on the South Indian classic.

Calories: 220

Portion: 2 dosas

Whether it’s a quick whip up on a busy morning or a leisurely Sunday breakfast, we’ve got you covered. So stop cheating on your meals and get on the calorie conscious bandwagon!

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