8 Grab-N-Go Breakfasts Under 250 Calories

 

3 Simple & Easy Breakfast Meal Prep Recipes For The Week

Video taken from the channel: Whitney Simmons


 

Balanced Breakfast Basics

Video taken from the channel: MonkeySee


 

Grab and Go Breakfast Ideas! (vegan)

Video taken from the channel: Mina Rome


 

High Protein Breakfast (61 GRAMS IN 3 MINUTES!!)

Video taken from the channel: ATHLEAN-X™


 

Breakfast for Weightloss / McGriddle Under 250 Calories!

Video taken from the channel: Susana Rico


 

4 Healthy Breakfast Ideas For Weight Loss

Video taken from the channel: TheSeriousfitness


 

QUICK EASY BREAKFAST MEAL PREP! The Perfect Grab N’ Go Breakfast— HIGH PROTEIN!

Video taken from the channel: Running Away With Life


8 Grab-N-Go Breakfasts Under 250 Calories 1. Gluten-Free Almond Butter Zucchini Muffin | Eating Bird Food. If you have a sweet tooth, this almond butter zucchini 2. Nutty Baked Oatmeal | Fit Foodie Finds. Wanna take your oatmeal on the go?

Check out these baked pomegranate oatmeal 3. Cheddar. Assemble this low-fat breakfast casserole the night before and let it bake while you’re getting everybody out of bed and ready to head out the door for school and work. Turkey sausage, reduced-fat cheese and milk, and egg substitute keep the fat at 6.8 grams per serving and the calories at 184. If you’re looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning.

Plus, it’s only about 200 calories. Each serving has only 290 calories, to go along with 12 grams of fat, 8 grams of saturated fat, 12 grams of protein, 34 grams of carbohydrates, 27 grams of net carbohydrates, 7 grams of fiber and 14 grams of sugar. Breakfast is, after-all, the most important meal of the day so why not make it a delicious one, and under 100 calories too! Kiwi, Greek yogurt and blueberries 1 chopped kiwi: 42 calories 3tbsp fat-free Greek yogurt: 24 calories 50g blueberries: 29 calories. Total calories = 95.

Arugula & Mushroom Breakfast Pizza. It’s a challenge to be creative with breakfast every morning, and I like to come up with fun foods the kids will love. This is a great recipe for the kids to join in and help make for breakfast. You can also make and freeze it before you add the eggs, then finish baking another day. Start your day the healthy way with our tempting breakfast recipes all under 300 calories.

8 Breakfast Bars Under 250 Calories That Will Make Your Mornings So Much Easier. Enter: these easy-to-make breakfast bars that come in at fewer than 250 calories. 27 Healthy Breakfasts Under 400 Calories For When You’re In A Rush. 226 calories.

5 g protein. 13 g fat. 250 mg sodium.

33 g carbohydrates (12 g sugar, 5 g fiber) 18. In that case let’s look at some healthy breakfast recipes that are low in calories (yes less than 300-500, closer to 200). These are quick and easy to make, no fuss at all.

1.Eggs and Grapefruit So we’re talking about two large eggs.

List of related literature:

Breakfasts have about 300 calories and at least 15 grams of protein.

“The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love” by Anne Alexander, Julia VanTine
from The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love
by Anne Alexander, Julia VanTine
Rodale Books, 2013

Meals at the dining facilities typically included two to four protein sources, two to four starch choices, two to three hot vegetables, salad bar, sandwich bar, specialty bar, fresh fruit, and desserts.

“Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel” by Institute of Medicine, Food and Nutrition Board, Committee on Nutrition, Trauma, and the Brain, Laura Pillsbury, Maria Oria, John Erdman
from Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel
by Institute of Medicine, Food and Nutrition Board, et. al.
National Academies Press, 2011

For example, someone consuming 2240 kcal from 6 cups/day of 2% milk, 8 oz of meat, six servings of starch, three vegetable servings, two fruit servings, and six fat servings gets 23% of calories from protein (128 g).

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

If you use oats or bulgur, you may occasionally substitute either of the following for each pound of meat: 1 pint cottage cheese plus 4 eggs, or 16 ounces of tofu plus 4 eggs.

“Dr. Pitcairn's New Complete Guide to Natural Health for Dogs and Cats” by Richard H. Pitcairn, Susan Hubble Pitcairn
from Dr. Pitcairn’s New Complete Guide to Natural Health for Dogs and Cats
by Richard H. Pitcairn, Susan Hubble Pitcairn
Rodale Books, 2005

For each additional diner, add another dish, or figure on a total of about 4 ounces of total protein per serving for the meal.

“The Hakka Cookbook: Chinese Soul Food from around the World” by Linda Lau Anusasananan
from The Hakka Cookbook: Chinese Soul Food from around the World
by Linda Lau Anusasananan
University of California Press, 2012

Hungry Hiker has the 4-around, which means 4 blueberry pancakes, 4 eggs, 4 sausage links, 4 slices of ham, and 4 pieces of bacon, along with hash browns, coffee and juice.

“Awol on the Appalachian Trail” by David Miller
from Awol on the Appalachian Trail
by David Miller
WingSpan Press, 2006

In general, the lower calorie plans have 4 oz. serving sizes of fruits (small versus medium), 1 tablespoon of regular salad dressings, 1 tablespoon of nuts, 0.6 oz. of cheese, and 2 oz. of meat, fish. or poultry at lunch and 3 oz. at dinner.

“The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication” by Marla Heller
from The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication
by Marla Heller
Amidon Press, 2007

To qualify as a reimbursable school breakfast using the traditional menu planning approach, the meal must include (a) a serving of milk, (b) a fruit or juice serving, and (c) either two meat/meat alternates, two grains, or one of each.

“Food and Addiction: A Comprehensive Handbook” by Kelly D. Brownell, Mark S. Gold
from Food and Addiction: A Comprehensive Handbook
by Kelly D. Brownell, Mark S. Gold
Oxford University Press, 2012

Many of the following nontraditional breakfasts contain fewer than 500 calories per average serving.

“Culinary Nutrition: The Science and Practice of Healthy Cooking” by Jacqueline B. Marcus
from Culinary Nutrition: The Science and Practice of Healthy Cooking
by Jacqueline B. Marcus
Elsevier Science, 2013

When you sit down to your delicious 209-calorie Apple Pancake breakfast, you should also add 1 cup of skim milk (80 calories) and 3 slices of turkey bacon (90 calories) to round out the meal and raise it to the appropriate calorie level healthfully.

“Flat Belly Diet!” by Liz Vaccariello, Cynthia Sass, David L. Katz
from Flat Belly Diet!
by Liz Vaccariello, Cynthia Sass, David L. Katz
Rodale Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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81 comments

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  • Yes more easy breakfasts please. I do 1/3 cup oats, 1 Tbsp chia seeds, 2/3 cup cashew milk. It’s a great base-then you can add Pb, fruit, etc.

  • Hi Susy I have a question when you ground the oat to flour does that change the way we should track it? Idk if I make any sense. Thank you!! You inspire to change!!!

  • You don’t need that much protein in one meal lol… most people need less than 150 grams per day to maximize protein synthesis. Also, don’t eat the menstrual cycle of a female chicken. That’s gross.

  • I definitely gonna make these baked oatmeal �� and where do I get this vegan chili mayo u used for the bread with tofu spread? (I guess it is the Mayo)

  • Everythings getting artificial. People in old time used to tear lion’s jaws apart, and i know their was no fuckin supplements 400 years ago

  • The oats look good and making it the night before always helps in those hard choices in the morning as to weather cook or grab a quick meal thanks for sharing

  • I’ve been trying so hard to incorporate oats into my breakfast unsuccessfully. I don’t have time in the morning to add all the yummy stuff to it to make it nice but then it’s too boring and I hate it. Your oat muffins are AMAZING! I make them on a Sunday and can finally have oats for breakfast during the week!

  • As far as gelatinizing goes, blending in a little chia seed powder might help. Whenever I make chia pudding, I blend the ingredients because I hate the texture of the whole seeds, but you can actually buy chia seed powder online. I don’t know the best ratio, I usually just eyeball these things.

  • What do you do with all the yolks? I know they are bad for you but I can’t justify the waste. Can I use carton on egg whites instead?

  • Rip liver and kidneys, plus past 35 you need good fat for max testosterone production (cholesterol the mother back bone of all anabolic 6 carbon ring hormones), not protein (on top of damaging the above)

  • I’ve been eating egg whites nearly every day for like 4 weeks and now I can’t eat it without gagging�� just rubbery tasteless mush

  • Tried the blueberry oatmeal cups, AMAZING!! They were so good, I ate 2 for breakfast and was good until lunch. I think I’ll try this recipe again but with other fruits. Thanks!

  • omg I just started following you and I’m loving your youtube. Why? because I’m currently in my weight loss journey and I was completely ignorant to a lot of things that I have learned from your youtube. just the way you track your food and how you don’t deprive yourself from anything you just eat it the healthy way. please make more videos like these.

  • For a guy who weighs around 90kg, is 100-110 grams of protein too much? That is, consuming around 70g after a fast of 16hours and the remains 30-40g in the next 6-7 hours.

  • For the muffinsis there something I can substitute the protein for? I want to make these and I have all the other ingredients on hand except protein?

  • I recently started trying to eat more protein and all the roasting in the comments is so funny bc ive literally been eating egg whites & a protein shake everyday for breakfast (granted i cook the eggs in a PAN rather than the MICROWAVE lmfao) The farting has definitely been real tho unfortunately

  • Is it bad if I said I’m drooling lol…. definitely going to try these recipes they look so delicious and simple. Love your channel

  • I love your recipies:3 do you have an alternative to coconut oil/cream…? I’d love to incorporate more vegan recipies into my life but I’m allergic to coconut:( so its vegetarian for me

  • Damn, that blenders louder is it a ozito brand? Also as if not weigh everything precisely, her so lean and he free pours everything…. doubt

  • Great ideas! Plus the ingredients are stuff most people have on hand. Hey what song is playing in background? My boyfriend loves it.

  • Stumbled across your channel and Im impressed with the recipes you cook! I was having trouble with healthy recipes because they all seemed boring and flavorless, but this looks different
    New sub

  • will using regular Brown sugar make it unhealthy to eat? per one muffin lets say love you and your videosss Whitney �������� +Whitney Simmons

  • This guy is a fucking idiot. He isn’t even measuring anything so how the fuck does he know how many calories he’s eating? Not only is he butt ugly but he’s a moron too.

  • Thank you for doing these videos! Im currently on my weight loss journey, 40lbs down, and videos like this remind me food doesn’t have to be boring or bland!
    Thanks girl!

  • I really love your videos, you are very good as a YouTuber and always show us really good recipes, I include lots of them in my meals. Love from Portugal!
    Keep going with this channel, you deserve lots of success.

  • To the get vengan feta solid what I do is that instead of blending it, I cut it into cubes and then I marinade it with de oil, the vinegar, the lemon juice, some caper liquid and some nutritional yeast, salt and garlic powder, and maybe some dryed herbs

  • For all of you guys who don’t know that is the kind of weird ass crap that you have to eat if you want to look like this guy.
    I think that microwaved egg white is a step too far for me but if it works for him then great and should not try to copy something that works for him cause it might not work out for me. Try it out though if you happen to like it then fantastic if you don’t it’s ok. do what works for you

  • Now I know why you never made video of your full workout. Because you have to run to the bathroom to take a shit every 48 seconds. �� 2020 now I see why you’re not making videos like this. Lol. Better for all.
    Btw. Love you ��

  • I think draining the tofu would be the best idea since there’s so much water in the tofu and the consistency of the cheeze was basically cream cheeze because of the water content so yeah.. just an idea XD

  • Have you been to Barcomis? it’s a cafe in berlin with loads of vegan options, if I remember correctly. I was there a few years ago, so it’d be great to hear your thoughts on the place��

  • Don’t they say that turkey bacon being more healthy is a myth? I rather have less of regular bacon cuz it’s so �� just half of a strip is all I need for flavor but wdyt?

  • Ah, these look great! I’ve challenged myself to take on a 7 day vegan challenge (for some reason. I’m not sure, I guess I’m that bored.) And I’ve been surfing the web for simple recipes that I can make.

  • When it comes to vegan feta cheese made from tofu I’ve heard a recepie that was about cutting the tofu into cubes and putting it into the jar with leftover sour pickle water for 1-2 days and then it should be taste like proper feta. BUT I’ve never tried it yet as I don’t eat sour pickles and still waiting for my flatmate to finish one!

  • Will make the egg cups! But Keto version. To anyone who wants the egg cups to be Keto friendly just swap the milk for heavy whipping cream. Also onions do have alot of carbs. For me i will still use the spinach but i will swap the onion for bacon crumbles:) Thanks Whit!!!

  • The tomato and bean paste/dip thing got me really excited for some reason. It just seemed like an interesting item that is both seemingly quite nutritious and not something you see on every other vegan eat in a day video. Can’t wait to try it, sounds delicious.

  • For the feta cheese I haven’t made any vegan options myself, but I come from a Mediterranean family, so I used to eat feta cheese a lot. If you want it to resemble feta cheese, I think you must use yogurt bacteria for it to give it the “cheese development flavor” at least a bit. Those bacterias are in some soy yogurts so you can add a tbsp or sth like that. You should also add a lot of oil to it! Feta is greesy, even if you don’t taste it that way but good feta cheese has 40-60% fat to it. After firming up, you need to put it into a salt solution and let it develop its flavor. It was done for preserving, because it’s hot down there and there were no refrigerators. I hope I could help you:)

  • I use 10 gram protein cashew/almond milk, 40 gram protein wheybolic powder. Peanut butter a banana and some steel cut oats into my ninja. As well as two whole grain slices of toast and 3 scrambled eggs. My breakfast is over 80 grams of protein.

  • Du kannst statt Kokosöl Kokosfett verwenden, hat den gleichen Effekt ist aber geschmacksneutral:) Wir hatten das gleiche “Problem”, als wir versucht haben veganes Schmalz zu machen und Kokosöl mit Kokosfett zu ersetzen war die Lösung 😉

  • I went pescatarian for two weeks, and after that, vegan for two weeks. Now I cannot eat the same amount of meat that I used to. I’m mostly eating fish because eating meat makes me feel weird. It does not feel pleasant and my stomach feels as if I digested literal fat, lol. It’s so odd. I actually followed many of your recipes and I ate tofu for the first time! I LOVED IT. I did some spinach tortillas and had them with fried tofu, baba ganoush and Mexican salsa. Oh, and vegan cheddar cheese. Thank you for your amazing videos!

  • Love watching ur vids. Glad I found u. U shall be my master shredder.. Starting my fitness journey soon. Look forward to following u. Like I follow jesus. Lol. Xo. Keep sharing ur awesomeness.. yaay

  • My partner gave me this wonderful survival guide “suvo amazing guide” (Google it) as a present and I have to say I loved it very much. Both of us are interested in disaster preparedness, so this book is quite helpful for getting ready for anything that might happen. Most books out there state the obvious, but this one goes a little more in depth in the “whats and hows” of being prepared.

  • Nur mal so aus Interesse.. ich hab gelesen, dass Sojaprodukte die Eisenaufnahme hemmen.. und du verwendest ja sehr oft Sojaprodukte.. Ich persönlich versuche immer Sojaprodukte aus oben genanntem Grund zu vermeiden^^ Ist das jetzt unnötig oder achtest du gar nicht aus sowas?^^

  • You could try using Palmin Kokosfett, which you can find at Rewe, Edeka,… it’s basically coconut oil with a neutral flavor but with the same melting/hardening properties

  • No matter the time, always feel a bit happier after watching; get so excited to potentially try out all your suggestions! Thankyou so so much Mina ��

  • I made the second one and they came out awesome. Hubby loved them as well and they are helping with our weight loss diet as well, though we are careful with how many we eat. It’s perfect for meal prep/grab n go breakfast. Thanks so much for the recipe. And thanks so much for posting the calories, fat, carbs and protein content. Super handy.

  • this is a great video, but girl please invest in a proper large vegetable knife, it will make your life so much easier and is an acquisition for a life time.

  • Vielleicht hat jemand Lust mir zu helfen: gibt es beim Thema Tofu Unterschiede was Marken angeht? Schmecken die unterschiedlich? Hab schon ein, zwei mal versucht Tofu zuzubereiten aber das hat mir bisher nie so 100% geschmeckt. Will aber nicht aufgeben! Hat jemand Tips, bzw eine Marke zu empfehlen oder ein Rezept? Ich bin nicht unbedingt daran interessiert dass es Fleisch ersetzt, hauptsache es schmeckt nach irgendwas:P

  • I love your videos! I am starting, again, but with so much more knowledge and motivation! These all look sooo good. What is the serving size on the oatmeal? I will look and listen again but I don’t see it.

  • Love the recipes and overall all the videos haha but a lot of plastic used in the meal prep videos. Could we have a meal prep zero waste challenge?

  • Dear susie I love your channel! I been inspired, my husband and kids will be going into keto dieting. We are looking forward into losing weight. I’m diabetic, and it’s always been my dream to be off medication but I’m type 1, are you a type 1? Now just a suggestion, don’t eat turkey bacon is not good it has a lot of sodium, and other ingredients that are bad for your body, pork bacon is way better for you, Costco has a low sodium one that is awesomely good.

  • if you want the best spicy sauce in the world then search about HARISSA ( from Tunisia) Spicy and delicious! you can find that in the US

  • Have someone ever told you that your voice sounds like Vanessa hudgens? so sweet and nice. also I LOVE these recipies well done have to try that tofu-creamcheese. looks lush! x

  • I feel like videos like this discourage people from eating well and loosing weight. I worked as a cook for a few years and I love and know food. That… That was not food, that was what you give your dog because they are allergic to everything else. When I started to lose weight I made sure that I liked what I was eating. So far I’ve lost 30 pounds and I don’t think I’ve disliked one meal. I know I would hate what Jeff just made. I love Jeff’s videos for the exercises, I do them everyday but this just seems to me like giving up on enjoying food for pursuing gains. This may be good for you but I think it will scare people

  • I try to make the cookies, and they were a mess… I had to thrown away all the mix because it was impossible to hold them together ��

  • So I legit found on YouTube like 30 minutes ago… can I just say wow like I have gain some weight. I wanted to look for more ideas and people to inspire me. You really gave me like great tips for meals and just motivational. Please make more videos of meal ideas and workouts! ��✨��

  • I love how everything isn’t the super expensive brand of things and I can just get them from walmart,thank you for your meal videos they give me the motivation I need

  • I noticed that you use skinny girl Stevia packets, look at the nutrition label and see the main ingredient is glucose!!! You should be using a pure green leaf stevia and not a sugar made from corn!!!

  • for your feta recipe you can use unscented coconut oil! you can find it at Bio company or Alnatura:) Love you! Cheers from P-Berg:)

  • That’s terrible. Looks awfull and it doesn’t have to be like that. It is true, eat a true low fat high protein meal is complicated and involve sacrifices, but not this much:(

  • I tried to make the chocolatey oatmeal by memory and may have ground up the oats instead of keeping them whole. lol. It turned out good! I left out the oil and drizzled some peanut butter on top. Really enjoyed it:) Thanks for the idea! I love your channel <3

  • Being latina, how do you do it? Go to family get togethers and not me tempted by all the food! Lol my family loves frying everything��

  • How did I just now find you?! I’ve been watching other fitness gurus for over a year now and you’ve been 1000x more motivating and fitting my needs. I’ve been binge watching since I left for the gym this morning!! Hahaha. Much love and blessings to you. Xoxox

  • I love your videos. I did not know what to prepare at the time of cooking, until I found your channel and was fascinated, simple and easy to prepare and better healthy food��

  • Ich fände es cool, wenn du mal ein Video machst, in dem du alle Zutaten von Dr. Greger’s Daily Dozen Checklist an einem Tag benutzt!

  • People miss-understand the point of this video. He is showing you how fast it can be to get 61 grams of protein doing it his way. You can do it whatever way you want. When you have the gains Jeff has and you’re cooking like a Chef then you can proceed to roast him. Until then eat your microwave Soufflé or don’t.

  • Okay I’m going to say it! Eggs are not the healthiest for us they are very high in cholesterol I would suggest that you get your cholesterol levels checked.

  • Wie wärs mit agaragar für den Feta Käse? Einige Rezepte für cashew Käse sind damit also klappt Tofu Feta Käse damit bestimmt auch:)

  • I love how they use available delicious ingredients,I’m from uae and when I watch most western health diet channels they use stuff which I don’t have idea of or where would find it,really appreciate this channel

  • I’m actually going to make the first two since I have the pans to make and it will give my family 2 different great choices in the morning for grab and goes, also the first one will be great for after school snack as my kids are going straight from school to the school sports and it would be something nice and light but enough to hold over until they get home for dinner:)

  • Yo Whitney! Looks like you hit your carb intake at breakfast. Do you stick with carbs at breakfast only and if so, about how many grams? Love all your videos! ❤️

  • Okay, so after watching a couple of your meal prep vids I FINALLY subscribed �� Now to binge watch the rest of your tutorials ����

  • ..and what is the recipe for.. Your beautiful waved hair?? yes,)) I’m talking about that perfect super sexy wave you have just there on top of your head in each and every single video!)

  • Seeing how this video is not so new I’m not sure you’ll see this and I know it has nothing to do with the content of the video… BUT!!! I’m love with your hair color, what color do you use???

  • What are good breakfast meals when the texture eggs make you gag? If you could do a video on that ���� also quick work snack like to take to work, can you do a video on that also??? I would really appreciate it!!

  • Hey! Question: are the dates you used for the last recipe fresh or dried? And do you have tips when buying dates? Something I should keep in mind? (I have never bought or used dates before lol)

  • Gracias por las recetas Eating �� healthy is a lot easier than most pple think but most of the time pple find fast food sooo much easier to grab and go but planning ahead it’s the key

  • Giiirl, all these videos are giving me so much motivation right now. Recently broke up with my bf and I don’t think I will be able to get through my break up if I didn’t find your channel to motivate me to get back into fitness. ��

  • i’m not a chocolate lover, at all… but, i seriously might have to make the oatmeal brownies! thank you for these easy, yummy looking recipes!:)

  • Comments are hilarious but honestly, he does this for a reason he eats like this year round so it has to be quick and easy. Everything he does is quick to make, quick to eat and quick to clean up. He even said that it’s guy friendly. How many guys do you know (if not yourself) can’t cook to save themselves. He’s not making a video on how to cook… it’s a video on how to get easy protein in

  • That looks delicious thank you I’m going to give it a try I love all your videos I am following you thank you it helps me so much ��

  • gosh i just saw your meal prep videos and all i have to say Is thank you thank you from the bottom of my heart and i love your sweet personality!!