Healthy Diet Menu for a Week: 7 Breakfasts Under 300 Calories

Healthy Diet Menu for a Week: Breakfast #1

Egg White Frittata With Red Pepper and Artichoke: 138 calories

Ingredients
2 large Egg White
150 grams Red Pepper (One Whole Pepper) (1 cup)
1 piece Artichoke, cooked without salt
1 clove Garlic, raw
5 ml Basil, Fresh Leaves(1 teaspoon)
5 ml Pepper, black and ground(1 teaspoon)
Directions
1. Chop the red pepper, artichoke, garlic and basil. Prepare a nonstick
skillet by placing the pan on a stove set to medium low heat.
2. Gently whisk the egg whites then add the remaining ingredients.
Place the mixture in the pan and cook on low heat until the bottom
of the eggs begin to brown. Turn the frittata and continue to cook
until the egg is fully cooked. Serve warm.

 

Healthy Diet Menu for a Week: Breakfast #2

Scrambled Eggs With Market Mushrooms: 129 calories

Ingredients
1 whole Egg – Scrambled
150 grams Red or Green Pepper (One Whole Pepper)
100 grams Market Mushrooms, sliced ( 1 cup)
1 clove Garlic, raw
5 ml Thyme – ground(1 teaspoon)
5 ml Pepper, black and ground(1 teaspoon)
Directions
1. Crack the eggs and place in a medium sized bowl. Whisk the eggs
using a fork until they become slightly frothy. Chop the vegetables
and herbs. Combine all the ingredients in the bowl and mix well.
2. Place the mixture into a medium sized cooking pot. Place on the
stove over medium heat and continuously stir. Once the eggs begin
to curdle, remove from the stove and continue to stir for one
minute. Place the scrambled eggs on a plate and serve warm.

 

Healthy Diet Menu for a Week: Breakfast #3

English Muffin With Roasted Tomato & Boiled Egg: 249 Calories

Ingredients
2 pc Egg – Hard Boiled
1 whole English Muffin
5 ml Pepper, black and ground(1 teaspoon)
0.50 whole Tomato, Medium Sliced
5 ml Basil, Fresh Leaves(1 teaspoon)
Directions
1. Hard boil the egg then chill the egg under running water. Remove
the shell of the egg then shop the egg into quarters. Toast the
English muffin.
2. Once toasted, place the egg on the English muffin followed by the
pepper, tomato and basil. Place the sandwich under the broiler for
three minutes then serve warm.

 

Healthy Diet Menu for a Week: Breakfast #4

Whole Wheat Cereal With Blueberries: 298 calories

Ingredients
30 grams Whole Wheat Cereal (1 cup)
240 grams Rice Milk (1 cup)
150 grams Blueberries(1 cup)
Directions
1. Combine all ingredients in a bowl and serve chilled.

 

Healthy Diet Menu for a Week: Breakfast #5

Strawberry Smoothie: 285 calories

Ingredients
5 pc Strawberries, medium sized
240 grams Yogurt Plain, low fat (1 cup)
240 grams Rice Milk (1 cup)
Directions
1. Combine all ingredients in a blender. Blend on high speed until a
smooth puree forms. Serve chilled.

 

Healthy Diet Menu for a Week: Breakfast #6

Spinach and Roasted Garlic Scrambled Eggs: 172 calories

Ingredients
2 Whole Egg – Scrambled
30 Grams Spinach, raw (1 cup)
2 Piece Spring Onions, medium size, chopped
1 Clove Garlic, raw
5 Ml Thyme – ground(1 teaspoon)
5 Ml Pepper, black and ground(1 teaspoon)
Directions
1. Crack the eggs and place in a medium sized bowl. Whisk the eggs
using a fork until they become slightly frothy. Chop the vegetables
and herbs. Combine all the ingredients in the bowl and mix well.
2. Place the mixture into a medium sized cooking pot. Place on the
stove over medium heat and continuously stir. Once the eggs begin
to curdle, remove from the stove and continue to stir for one
minute. Place the scrambled eggs on a plate and serve warm.

 

Healthy Diet Menu for a Week: Breakfast #7

Cheerios With Banana and Rice Milk: 239 calories

Ingredients
10 grams Cheerios (1/3 cup)
240 grams Rice Milk (1 cup)
1 whole Banana, ripe
5 Ml Cinnamon (1 teaspoon)
Directions
1. Dice the banana and sprinkle the banana with the cinnamon. Mix
well.
2. Place the cereal, milk and spiced banana in a bowl and serve.