Healthy, Delicious Breakfasts for 300 Calories

By , SparkPeople Blogger
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'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 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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RACHAEL2020 4/1/2021
Good recipes. They are much needed. Report
GETULLY 11/28/2020
Yum-O! Report
CHERYLHURT 8/23/2020
Great Report
LOSER05 8/23/2020
Thanks Report
WILDKAT781 7/14/2020
thank you Report
ETHELMERZ 6/20/2020
It’s time for a new cookbook, modern ways are taking over. Report
Thanks for the ideas! Report
Thanks for sharing. Great information Report
They all look great! Report
Thanks for sharing Report
thanks Report
I have the cookbook and love it. The recipes use common ingredients and are not at all complicated. I also like the suggestions for foods to complete the meal. Good investment. Thanks. Report
Great ideas! Report
great ideas Report
Great tips! Thanks! Report
Thanks for sharing! Report
Thank you for the information Report
Thanks Report
Just what I needed. While I enjoy oatmeal with skim milk and blueberries nutritious breakfast I can have without loading up on the fats and calories. Report
this looks good Report
Thanks for sharing/ Report
An egg white omelet or frittata loaded with veggies is a go to around here most mornings. Usually add red sweet pepper, chopped spinach or kale mix, & a couple of mushrooms. Sometimes broccoli & left over stir fry with some sesame oil & go Asian. Or in a wrap with salsa. Vary it so you don't get bored! :-) Report
I just ordered this book.. I can't wait to get it. I love Chef Meg's recipes. Now I'll have them in a cookbook! AWESOME!!! Report
I received this lovely book for Christmas from my DH. I LOVE IT!!! More than just a cook's a how-to on how to cook, eat and live well! Thanks ALL!!! Report
I think this article will solve my problem of wanting to add protein to breakfast without eating half the day's calories before 9am. Awesome ideas! Report
Sounds great...must try. Report
I received my cookbook in the mail this past Friday. I feel like it's one of the best investments I've made. Sure you can get healthy recipes anywhere but this book has sooo much more information to help you learn how to live a healthier life. I just finished up my meal plan for the week and I'm so excited to see how the Hubbie will enjoy these meals. It's a great book and I can't wait to finish reading all the great tips. Report
My cookbook came in the mail yesterday. I was pleasantly surprised at the size of it. It is beautiful and the recipes look easy to prepare and delicious. I spent several hours last night reading the introductory material, which, in my opinion, is priceless. Thanks for such a comprehensive cookbook that not only has great recipes, but also invaluable nutritional information! Report
Can't wait to try more family friendly recipes. My boys are already used to whole wheat pasta and brown rice so I think I've got the hardest part done =) Report
I find a few recipes that are good and I usually have good results when I try them. However, I won't buy the cook book because there are too many recipes that just use weird ingredients like bulger and greek yogurt that make me gag! I am amazed that the previous comment says they don't have unheard of ingredients!! Report
The more I been looking at the recipes the more I want to order this cookbook. Report
I bought it...under $20 online from WalMart....Cheaper than using my paper and printer ink everyday! Can't wait...Yummy! Report
I am still thinking about purchasing the cookbook.....I'd be more inclined to use the cookbook for lunch & dinner ideas over breakfast. I am not a fan of yogurt. I am enjoying the sneal peaks into the cookbook though. Thanks! Report
These look very yummy! Report
I am going to have to get that cookbook, it gets such high praise from its users. Breakfast is always a struggle for me, there's so much to do in the morning before work. Report
I had Stephanie's Oatmeal Mix for breakfast this morning. Not only is it tasty, it's also hearty and filling. It's the second recipe I've made from the cookbook and both surpassed my expectations. Report
Yum. I'm going to order it this week. Report
Skinny eggs florentine went down very well in our house, but with orange. Report
I have GOT to try Greek yogurt as a topping. I'm seeing it everywhere on SparkPeople. What a great idea! Report
The suggestions look good. Report
I don't have it yet but the egg on the spinach and toast with the berries looked good, (even though I would miss my bacon ). Report
I joined Spark on Friday-I am amazed how much I have already learned about myself! I ordered the cookbook on Sunday from Amazon-I cannot wait for it to come in!!! Report
That food looks delicious! Report
This is the BEST cookbook that I have ever owned. The recipes are real food and not full of ingredients that I don't even know. My husband and I cook at least 2 recipes a week since I got the book. Thank you for a great reference. Report