Jul '24 • Nutritional Food Tips
3 Great High Protein, Low Calorie, & Low Sugar Breakfast Options
Here are some great high-protein, low-calorie, and low-sugar breakfast options:
A. Greek Yogurt with Berries: Plain Greek yogurt is high in protein and low in sugar. Add fresh berries for natural sweetness and fiber.
Ingredients:
- 1 cup plain Greek yogurt
- 1/2 cup fresh berries (e.g., strawberries, blueberries, raspberries)
- Optional: a sprinkle of nuts/seeds
Instructions:
1. Scoop the Greek yogurt into a bowl.
2. Top with fresh berries.
3. Add a sprinkle of nuts/seeds if desired.
Nutritional Information (approximate):
- Calories: 150-180
- Protein: 20g
- Carbs: 18g
- Fat: 0g
- Sugars: 8-10g (mostly from the berries)
B. Egg White Omelette: Made with vegetables like spinach, tomatoes, and bell peppers, an egg white omelette is a protein-rich and low-calorie option.
Ingredients:
- 4 egg whites
- 1/4 cup chopped spinach
- 1/4 cup diced tomatoes
- 1/4 cup chopped bell peppers
- Salt and pepper to taste
- Cooking spray or a small amount of olive oil
Instructions:
1. Spray a non-stick skillet with cooking spray or add a small amount of olive oil and heat over medium heat.
2. In a bowl, whisk the egg whites until slightly frothy.
3. Pour the egg whites into the skillet.
4. Add the chopped spinach, tomatoes, and bell peppers evenly over the egg whites.
5. Cook until the egg whites are set, about 2-3 minutes.
6. Fold the omelette in half and continue cooking for another minute.
7. Season with salt and pepper to taste and serve.
Nutritional Information (approximate):
- Calories: 100-120
- Protein: 20g
- Carbs: 5g
- Fat: 0g
- Sugars: 3g (mostly from the vegetables)
C. Overnight Oats with Protein Powder: Mix oats with unsweetened almond milk, a scoop of protein powder, and a few slices of banana. Let it sit overnight for a convenient breakfast.
Ingredients:
- 1/2 cup rolled oats
- 1 scoop protein powder (flavor of your choice)
- 1/2 cup unsweetened almond milk (or any milk of your choice)
- 1/2 banana, sliced
Instructions:
1. In a jar or bowl, mix the oats and protein powder.
2. Add the almond milk and stir until well combined.
3. Top with banana slices.
4. Cover and refrigerate overnight.
5. In the morning, stir and enjoy. You can add more milk if you prefer a thinner consistency.
Nutritional Information (approximate):
- Calories: 300-350
- Protein: 25-30g
- Carbs: 40g
- Fat: 5g
- Sugars: 10g (mostly from the banana and protein powder)
What are your go-to breakfast options? Please share!
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3 Great High Protein, Low Calorie, & Low Sugar Breakfast Options
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