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3 Delicious Low-Calorie Breakfasts

3 Delicious Low-Calorie Breakfasts

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We've all heard the saying that breakfast is the most important meal of the day, but how many of us are quick to settle for your average jam on toast when we're running late, or a few spoonfuls of that sugary cereal? For many people, myself included, nutrition is not necessarily the first thing on your mind in your day-to-day walk. This, problematically, can mean that your health gets neglected. A healthy diet, and most notably, a healthy breakfast, can have substantial effects on your mental and physical health including your mood, concentration-levels, weight and thus overall well-being. Therefore, here are a few delicious Breakfast recipes that you need to try ASAP.

1. Butter-poached egg in a vegetable nest

Butter poached egg

Courtesy of Hattie Ellis on BBC Food.

Preparation time

under 30 mins

Cooking time

under 10 mins

Serves 2



The excellent method of steam-poaching, utilizing the juices from vegetables and some butter, is simple to change according with what is around or in season. It's handy for lunch or dinner, in addition to a healthy large breakfast. Here is a protein rich breakfast that will satisfy you for hours on end.

Each serving provides 457 kcal, 23g protein, 42g carbohydrates (of which 5g sugars), 20g fat (of which 8g saturates), 9g fibre and 1.6g salt.


20g/¾oz butter

1 tsp olive oil

250g/9oz baby spinach

10 cherry tomatoes, halved

2 large free-range eggs

½ lemon, juice only

salt and freshly ground black pepper 2 x 100g

3½oz slices wholegrain bread, to serve


"1. Melt three-quarters of the butter with the oil in a small frying pan over a medium heat. Add the spinach and tomatoes and season. Stir, cover with a lid, turn down the heat and cook for 2–3 minutes, or until the spinach has wilted.

2. Push the vegetables around the edge of the pan into a wide ring with a gap in the middle for the eggs, like a nest.

3. Melt the remaining butter in the centre of the pan and let it mix with some of the juices that have come out of the vegetables. Break the eggs into the middle. Cover and cook until the eggs are done to your liking (3–4 minutes for a runny yolk and 5–6 minutes for firm).

4. Meanwhile, toast the bread on both sides.

5. Season the egg and squeeze over the lemon juice. Serve immediately with the toast."

2. Scrambled eggs with smoked salmon

Scrambled eggs with salmon

Courtesy of Justine Pattison on BBC Food.

Preparation time

Under 30 mins

Cooking time

Under 10 mins

Serves 2

Scrambled eggs can be made extra tasty by adding smoked salmon. Serve alongside freshly picked watercress and grilled tomatoes for an extra wholesome meal to start the day.

Part of an Intermittent diet, plan 1's serving gives you your daily salt allowance. Each serving provides 263kcal, 21g protein, 10g carbohydrates (of which 10g sugars), 14g fat (of which 3.5g saturates), 4g fibre and 1g salt.


8 midi vine tomatoes, halved

low-calorie cooking spray

3 large free-range eggs

35g/1¼oz smoked salmon, roughly chopped

1 tbsp chopped chives

25g/1oz fresh watercress, to serve

Freshly ground black pepper


"1. Season the tomatoes with pepper. Heat a pan sprayed with cooking spray oil over a medium heat, add the tomatoes and cook for 2-3 minutes, until softened, stirring from time to time but not breaking up the tomatoes.

2. Meanwhile, beat the eggs in a bowl with some pepper. Stir in the salmon and chives and pour into a saucepan.

3. Cook very gently for 3-4 minutes, stirring slowly, until the eggs are softly scrambled. Remove from the heat and stir for a few seconds.

4. Divide the tomatoes between two plates and serve with the scrambled eggs and watercress."

3. Tuscan beans on sourdough toast

Tuscan beans on sour dough toast

Courtesy of Hattie Ellis on BBC Food.

Preparation time

less than 30 mins

Cooking time

less than 10 mins


Serves 2



Each serving provides 478 kcal, 17g protein, 60g carbohydrates (of which 11.5g sugars), 16.5g fat (of which 2g saturates), 12.5g fibre and 0.8g salt.


2 tbsp olive oil, plus 2 tsp for drizzling

1 red onion, roughly chopped

1 garlic clove, crushed

227g tin chopped tomatoes

400g tin haricot beans, drained and rinsed

1 sprig fresh rosemary

2 x 75g/2¾oz (or 4 x 37.5g/1¼oz) slices sourdough bread

¼ garlic clove

Salt and freshly ground black pepper


  1. "Heat the oil in a frying pan over a medium–low heat. Add the red onion and garlic and fry for 5 minutes, or until starting to soften.
  2. Add the tomatoes, beans and rosemary. Season with plenty of pepper and a small pinch of salt. Heat for 5 minutes, stirring occasionally.
  3. Toast the sourdough on both sides. Drizzle a teaspoon of oil over each piece and rub the toast with the garlic. Serve the beans on the sourdough"

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