What a Healthy 300-Calorie Breakfast Really Looks Like

BreakfastBreakfast has a big job. It has to kick-start your metabolism, fuel your body with energy to carry you through the day, help your brain to focus and concentrate, and control your blood sugar—all while keeping you full and satisfied until lunch. That’s a tall order for a meal that is usually prepared and consumed quickly—sometimes even on the go.

Of course, some breakfasts do their jobs better than others.

For those on a weight-loss journey, dietitians and nutritionists say it’s best to start the morning with a healthy, well-balanced meal, ideally containing at least 15 grams of protein and no more than 300 calories. But when time is tight and you’ve already used up all of your meal-planning brainpower on lunches and dinners, it can be tough to find the time and creativity to come up with early-morning edibles that fit that criteria.

To save you from succumbing to sugary cereal or a drive-thru donut, we’ve done most of the legwork for you. Let these healthy, hearty breakfasts designed by dietitian Becky Hand serve as examples of what a healthy breakfast looks like. Each combination will help you get your day off to a delicious and nutritious start, while keeping you well within your target calorie range.


Grab & Go


Energy Bar, 300 Calories

Makes 1 serving.


  • Grab an energy bar that contains 180 to 200 calories and at least 12 grams of protein.
  • Round out your 300-calorie breakfast with ½ cup skim milk and a small apple.


Open & Add


Chocolate-Banana Mousse, 297 Calories

Makes 1 serving.


  • Begin with ¾ cup of nonfat, plain Greek yogurt.
  • Stir in one packet of sugar-free chocolate instant breakfast mix, such as Carnation Breakfast Essentials powder drink mix.
  • Slowly stir in one to two tablespoons of skim milk until desired mousse-like texture is achieved.
  • Top with cubed banana.      


Other flavor suggestions:

Vanilla powder drink mix with blueberries or strawberries
Strawberry powder drink mix with peach cubes


Hand Held


Mexican Breakfast Burrito, 300 Calories 


  • 2 large eggs
  • 1 (28 grams) whole-wheat tortilla
  • ¼ cup canned, low-sodium black beans, drained and rinsed
  • ¼ teaspoon chili powder
  • ¼ teaspoon ground cumin
  • 1 tablespoon low-fat shredded cheddar cheese
  • 2 tablespoons salsa

Makes 1 serving.


  • Coat a small skillet with cooking spray and place over medium heat.
  • Sauté the beans, chili powder and cumin for two minutes.
  • Add eggs, stir quickly to combine and cook until they are set, about two minutes.
  • While eggs are cooking, heat one tortilla in the microwave for 20 seconds.
  • Fill the center of the tortilla with the egg mixture. Top with cheese and salsa.
  • To wrap, fold up bottom end of tortilla one inch, then fold in each side one inch. Roll tortilla to form a wrap.    

Note: Expand recipe and freeze for later use. Allow burritos to cool, then wrap in plastic wrap or place each in a small zip-lock bag. To reheat, microwave on high for three to four minutes.


Overnight Magic


PB & J Jar, 313 Calories

Makes 1 serving.


  • ½ cup old-fashioned oats
  • ¼ cup nonfat, plain Greek yogurt
  • ¼ cup water
  • 1 tablespoon peanut butter
  • ¼ teaspoon vanilla
  • 1 tablespoon sugar-free strawberry preserves
  • ¼ cup sliced strawberries 



  • In a small bowl, stir together the oats, yogurt, water, peanut butter, vanilla and preserves.
  • Spoon into a pint-size canning jar.
  • Place sliced strawberries on top of oat mixture.
  • Cover jar with metal lid and screw on metal band.
  • Place jar in refrigerator until ready to eat. This mixture will keep in the refrigerator for up to four days.


Shake and Sip


Carrot Cake Shake, 287 Calories

Makes 1 serving.


  • ¾ cup plain, nonfat Greek yogurt
  • ½ cup canned carrots, drained and rinsed
  • ½ cup canned pineapple tidbits, drained
  • ½ cup skim milk
  • 2 tablespoons chia seeds
  • 1 large handful of raw spinach (optional)
  • ¼ teaspoon cinnamon
  • 5 ice cubes
  • 1-2 tablespoons sugar-free cheesecake flavored instant pudding mix



  • Place first eight ingredients in a blender. Blend until smooth.
  • Add cheesecake flavored pudding mix to desired sweetness. Blend until smooth.  

Which of these would you like to try? What are your favorite healthy meals to start the day?

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