Low calorie breakfast: Breakfast under 100 calories and 200 calories

Fit N Dish December 27, 2025

 


Starting your day with a low calorie breakfast can support weight loss, improve energy levels, and help control cravings throughout the day. Whether you’re following a calorie-controlled diet or simply want lighter morning options, choosing breakfasts under 100 or 200 calories can make a big difference—without sacrificing taste or nutrition.

This guide shares easy, healthy low calorie breakfast ideas that are quick to prepare and perfect for busy mornings.

Why Choose a Low Calorie Breakfast?

A well-planned low calorie breakfast can:

  • Support weight loss and fat control

  • Prevent overeating later in the day

  • Provide essential nutrients without excess calories

  • Boost metabolism and morning energy

The key is choosing foods high in protein, fiber, and volume, which help you feel full longer.

Breakfast Ideas Under 100 Calories

These ultra-light breakfasts are perfect when you want something simple or are pairing breakfast with a larger lunch later.

1. Greek Yogurt (Plain, Non-Fat)

  • Calories: ~90 (½ cup)

  • Why it works: High protein, gut-friendly probiotics

2. One Boiled Egg White

  • Calories: ~17

  • Tip: Pair with veggies or black coffee

3. Fresh Fruit Bowl

  • Calories: 60–90

  • Best options: Papaya, watermelon, strawberries

4. Oatmeal Water Porridge

  • Calories: ~90 (¼ cup oats cooked in water)

  • Add flavor: Cinnamon or vanilla essence

5. Cucumber & Tomato Salad

  • Calories: ~40

  • Bonus: High hydration, low carb

Breakfast Ideas Under 200 Calories

These breakfasts are more filling and ideal for active mornings or longer gaps between meals.

1. Boiled Egg with Whole Wheat Toast

  • Calories: ~180

  • Benefits: Protein + fiber for fullness

2. Banana with Peanut Butter

  • Calories: ~190

  • Serving: 1 small banana + 1 teaspoon peanut butter

3. Vegetable Omelet (1 Egg)

  • Calories: ~160

  • Veggies: Spinach, onions, tomatoes

4. Chia Seed Pudding

  • Calories: ~180

  • Made with: Chia seeds + unsweetened almond milk

5. Apple with Low-Fat Yogurt

  • Calories: ~170

  • Why it works: Fiber + protein combo

Tips to Stay Full on Low Calories

  • Add protein whenever possible (eggs, yogurt, seeds)

  • Choose fiber-rich foods like fruits and oats

  • Avoid sugary cereals and flavored yogurts

  • Drink water or green tea alongside breakfast


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