Healthy, Delicious Breakfasts for 300 Calories

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By: , SparkPeople Blogger
1/16/2012 6:00 PM   :  23 comments   :  51,834 Views

Have you ever bought a cookbook only to realize that the recipes--delicious as they may be--really don't fit into your life? They're too difficult, take too much time, have too many calories? Or, have you found that so-called diet recipes yield portions so puny you're raiding the fridge an hour after dinner?

We have, and that's why, when we were researching and writing "The SparkPeople Cookbook: Love Your Food, Lose the Weight," Chef Meg and I kept in mind that our book had to be different. It had to full of healthy food that was also delicious, full of meals that would work for the whole family--not just the one or two people who are eating to lose or maintain weight--and full of practical tips, meal plans, and nutrition info for integrating these recipes into your life. It had to align with SparkPeople.com's common-sense plan and aspirational, change-your-life philosophy on healthy living.

We are incredibly proud of this cookbook, and we believe it's a perfect companion to your SparkPeople.com plan. Healthy eating, we learned from our most successful members, is much easier when you cook for yourself, and learning to do so is not as difficult as you might think.

We want you to see for yourself how you can have your cake and eat it, too, with "The SparkPeople Cookbook," how you can fill your plate and still fit into your jeans the next day.

All this week, we're sharing meals, snacks and even desserts that can fit into your daily life. We combine our recipes with simple and nutritious sides for healthy meals, snacks and desserts that are calorie-conscious.

We want to show you how these recipes are not only nutritious, they're delicious.
You'll need to pick up a copy of "The SparkPeople Cookbook" to access the full recipes, but we will share some sneak peeks this week--and you can easily add recipes from the cookbook to your SparkPeople Nutrition Tracker, too!

We'll use a 1,500-calorie meal plan as an example. Let's start with breakfast, the most important meal of the day. The rest of the week we'll share tips and recipes you can eat for:

Lunch: 400 calories (Tuesday)
Dinner: 400 calories (Wednesday)
Snacks: 200 calories (Thursday)
Dessert: 200 calories (Friday)

What's for breakfast with "The SparkPeople Cookbook"? For 300 calories or so, you can have…



  1. Stepfanie’s Oatmeal Mix (329 calories)
  2. Chocolate-Covered Cherry Smoothie (265 calories)
  3. Nutty Fruity Granola with 6 ounces nonfat Greek yogurt and 1/2 cup blueberries (276 calories)
  4. Egg White Omelet with Spinach and Mushrooms, 1 slice whole-wheat toast, and 1 cup skim milk (304 calories)
  5. Mushroom-Cheese Frittata with 1 whole-wheat English muffin with 1 pat butter, and 1 orange (284 calories)
  6. Tomato-Cheese Frittata with 1 cup fruit salad, 1 Blueberry Flax Seed Muffin (314 calories)

  7. Skinny Eggs Florentine with grapefruit segments and 1 cup coffee with 1 tablespoon half and half (311 calories)
  8. Light Spinach and Mushroom Quiche with 4 ounces orange juice (334 calories)

  9. Warm and Spicy Banana Waffles with 4 ounces Greek yogurt (313 calories)
  10.  Blueberry Flax Seed Muffins with 2 scrambled eggs and 1/2 cup raspberries (309 calories)
What's your favorite breakfast from "The SparkPeople Cookbook"?

photos by Randall Hoover Photography


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