Paleo Breakfast Fried Rice
This one-pan recipe will definitely help you switch up your morning breakfast routine, and it might even tempt you to have breakfast for dinner!
Made with cauliflower rice instead of the traditional grain, its suitable for those whove adopted a paleo or Whole30 diet. The veggie-packed dish gets its flavor from ingredients like mushrooms, as well as bacon, garlic, and red pepper flakes.
Youll get about 7 grams of protein from each 1-cup serving of rice. For the perfect protein-packed meal, eat a slightly larger serving of rice and choose 2 eggs as a topping.
You may suffer from breakfast boredom at some point or another. Its so easy to get stuck in a rut, making the same quick meal every day. However, you dont have to sacrifice taste and variety if youre in a time crunch!
With ingredients like black beans and eggs, this quick recipe for Mexican stuffed sweet potatoes gives you 12 grams of protein to fuel your day! Increase the amount of beans or eggs, or incorporate cheese, to get even more protein.
Top it off with some healthy condiments, or use 1 ounce of plain Greek yogurt as a sour cream substitute, and youve got a delish and different breakfast meal.
Easy 200 Calorie Meals Perfect For Weight Loss
Home » Recipes » Dinner » 21 Easy 200 Calorie Meals Perfect for Weight Loss
When youre counting your calories, the last thing you want to do is spend hours searching for the right recipes. Here are multiple 200 calorie recipes that taste delicious and make for perfect low-calorie meals.
Are you trying to lose weight? Then youre probably familiar with all the diets on the market.
However, regardless of which one youre on, the premise is simple. You need to eat low calories meals to lose weight.
However, eating a low-calorie diet doesnt have to be bland. After all, you cant live on lettuce and vinegar alone.
So, today Im sharing healthy 200 calorie meals. Theyre not only low in calories, but yummy too.
Lets dig right in!
Mixed Berry And Yogurt Smoothie
Total calories: 89 calories
Ingredients: 25g strawberries: 8 calories, 25g raspberries: 13 calories, 25g blackberries: 11 calories, 150ml skimmed milk: 35 calories, 25g 0% fat Greek yogurt: 22 calories.
How to make: Put the hulled strawberries into a blender with the raspberries, blackberries, skimmed milk and Greek yogurt. Blitz until all the ingredients are combined and smooth.
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Fruit + String Cheese + Nuts
This is a little different than the options above, but it goes to show that breakfast doesnt have to look traditional or be a big deal. It should just be a nice filling balance of carbs, fat and protein. So the combination of:
- 1 piece of fruit or 1 cup of berries
- 1 oz. of cheese or chomps
- 1/4 cup of nuts or 1 tbsp of nut butter
is s a simple grab & go high protein breakfast.
Calories: 301 Protein: 15g
Creamy Keto Vegetable Soup
We could all use some more vegetables in our diet. But lets face it: eating vegetables can be tedious.
This vegetable soup is anything but boring. Its creamy, cheesy, and packed with vegetables.
It also has a ton of garlic. So, get out those breath mints.
Garlic is not only yummy but good for you too. It contains Vitamin C, which is good for your immune system.
This soup is pretty filling as it is. But if you want to, you can add some cooked chicken breast to it.
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Easy Keto Philly Cheesesteak Stuffed Peppers
Do you have a hankering for a Philly Cheesesteak? Have these Philly Cheesesteak Stuffed Peppers instead.
Green bell peppers are stuffed with ooey gooey melted mozzarella cheese, sauteed mushrooms, red onions, red pepper, and pan-seared top sirloin steak. So, you get all the Philly Cheesesteak goodness, but with fewer calories.
To get a nice sear on your sirloin steak, its best to use a cast-iron skillet like this. Cast iron skillets are great for searing meat, and as an added bonus, they cook the meat evenly.
So, you dont end up with undercooked meat in some places and over-cooked meat in other areas.
Thinkthin Farmers Market Berry Crumble Single Serving Bowl
Per 1 container: 190 calories, 2 g fat , 140 mg sodium, 33 g carb , 10 g protein
Serving you 10 grams of protein, these microwavable breakfast bowls have just enough fiber and protein to keep your hunger at bay for the start of your morning. But to play it safe than sorry, add some nuts into the mix to boost protein count. Not only will this keep your hunger at bay, but the addition of crunchy nuts will enhance the texture of the creamy oatmeal.
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Smoked Salmon And Boursin Cheese Frittata
Protein Punch: 16 gramsYou’ll Need: Eggs, 2% milk, light sour cream, kosher salt, pepper, diced red onion, light Boursin cheese, smoked salmon, extra-virgin olive oil, chives
It’s no secret that eggs are the classic protein-packing breakfast many people turn to each day to kickstart their morning. While mastering the art of creating the perfect scramble is always commendable, there are plenty of other ways to cook up eggs for an even more filling meal. That’s where our smoked salmon frittata with Boursin cheese comes into play. This recipe is easy to make and ready in just a few minutes.
Protein Punch: 10 gramsYou’ll Need: Eggs, 2% milk, artichoke hearts, feta cheese, sun-dried tomatoes, turkey or chicken sausage, salt, pepper, frozen pie crust
Most quiches suffer the burden of excessive amounts of heavy cream and cheese. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean protein-packed chicken sausage.
Get our recipe for Artichoke Feta Quiche.
Protein Punch: 20 gramsYou’ll Need: Canned chickpeas, extra virgin olive oil, yellow onion, rosemary, salt, mushrooms and asparagus
Protein Punch: 12 gramsYou’ll Need: Rolled-cut oats, milk, peanut butter, maple syrup, chia seeds
Get our recipe for Peanut Butter Overnight Oats.
Protein Punch: 22 gramsYou’ll Need: Ezekiel toast, peanut butter, chia seeds, honey, banana
Baked Eggs And Vegetables
The baked eggs and vegetable recipe is one of my best breakfasts under 300 calories that is made in a sheet pan. It is a gluten-free, low carb, healthy meal for the morning. With lots of vegetables and eggs make this recipe delicious, ready in just under 30 minutes. You can add any vegetables like beets, kale, spinach, and radishes or broccoli, carrots, sweet potatoes or whatever you like. Enjoy this nutrition-packed meal in the breakfast to start a new fresh day. It has only 201 kcal per serving.
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High Protein Greek Yoghurt
An individual tub of plain, no-added-sugar, high protein Greek yoghurt contains just over 100 calories per serve and with up to 16g of protein per tub, it will keep you full and satisfied for at least a couple of hours.
If you then use your remaining calories to add some berries, kiwi fruit or even a small banana you will have created a protein and fibre rich breakfast for just 200 calories.
Fast And Flourless Protein Pancakes With Maple Syrup
Making pancakes doesnt have to be a time-consuming, blood sugar-spiking mess! Instead of using flour, you can pump up the protein in your pancakes by using eggs and some vanilla whey powder. A banana and a little pure maple syrup will give you that carb-induced burst of energy that you need in the morning.
- 2 tablespoons pure maple syrup
Place a skillet on the stove over medium heat. In a large bowl, mash the banana using a fork and then add the eggs, protein powder, and baking powder. Whisk until it becomes a battery mixture. Spray the skillet with nonstick cooking spray and add 2 to 3 tablespoons of the pancake mix to the skillet, allowing it to cook for 20 to 30 seconds before flipping it over and cooking the other side for the same amount of time. Move the cooked pancakes to a plate and drizzle maple syrup over them.
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Egg White And Black Pepper Omelette
Ingredients: 3x egg whites: 51 calories, 1tsp olive oil: 40 calories, salt and pepper to season
How to make: Egg whites are a great source of protein and will keep you fuller for longer. Whisk the eggs whites in a mug or small bowl. Heat the olive oil in a frying pan and add the egg. Use a spatula or wooden spoon to fold the egg in the pan until cooked. Season and serve.
Avocado Toast With Hemp Seeds
Hemp seeds are one of my favorite secret protein weapons. It is a great ingredient to sprinkle in a recipe when you want to increase the protein without changing the flavor profile. They have also increased in popularity so you can find them at most grocery stores. Combine: 1 slice of high-fiber bread, 1/8 of avocado and sprinkle with 1 tbsp of hemp seeds.
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Purely Elizabeth Cranberry Pumpkin Seed Ancient Grain Oatmeal Cup
Per 1 serving: 230 calories, 6 g fat , 0 mg sodium, 36 g carbs , 10 g protein
Finding an instant oatmeal with a low-sugar content is always a struggle. But Purely Elizabeth put that hunt to rest. With only 3 grams of sugar, 7 grams of fiber, and 10 grams of protein this breakfast is a perfect option for when you’re in a rush. Made with energy enhancing pumpkin seeds, blood sugar stabilizing chia seeds, and hunger-squashing quinoa you’re sure to stay full and focused throughout your morning.6254a4d1642c605c54bf1cab17d50f1e
Smoked Salmon And Cucumber Wrap
Wraps are such a perfectly portable food that can be used as a carbohydrate shell for some good old protein and veggies. Youll get protein and healthy omega-3s when you choose wild salmon and a crunchy, vitamin and mineral-enriched burst of water when you add cucumber to it.
- 1 small whole grain tortilla
- 8 slices smoked salmon
- 1 tablespoon cream cheese
- 1/2 cup cucumber, chopped into cubes
Spread the cream cheese over the tortilla using a knife. Place the salmon and the cucumber in the center. Wrap it up and serve.
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Turmeric Quinoa Breakfast Bowls With Peppers And Kale
Turmeric is a buzzworthy spice used in everything from chicken dishes to lattes. Youll also find the antioxidant-rich ingredient in this protein breakfast bowl.
Quinoa and eggs are the main protein sources here, but onions, peppers, and, of course, turmeric also provide lots of flavor.
If you add 2 eggs to your quinoa bowl, youll get about 26 grams of protein overall.
Grab & Go High Protein Breakfasts
Yes, in a perfect world I want everyone to sit down for a homemade, whole food breakfast. Ideally with their family, after exercise and meditation and before the butterfly lands on their shoulder.
In real like sometimes we need a back up plan. In my office we call this Plan B . They are instant or frozen options that are full of good ingredients and a whole lot better than the drive thru or skipping a meal altogether.
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Peanut Butter Banana And Chocolate Protein Smoothie
You can absolutely use chocolate as a healthy and a much needed pick-me-up in the morning. To keep it healthy, choose chocolate protein powder to fill you up and keep you going all the way until the late morning or lunchtime. The banana and peanut butter will give you that carb boost you need. Its like dessert for breakfast!
- 1 large ripe banana
- 1 scoop chocolate whey protein isolate
- 1 tablespoon natural peanut butter
- 1 cup unsweetened almond milk
Place all ingredients in a blender and blend until smooth and creamy. Add optional ice to get your desired texture.
Small Apple With 1 Tablespoon Of Peanut Butter
This healthy snack adds up to only 183 calories yet packs a punch of protein and fiber. Fresh fruits like apples have lots of vitamins and minerals in addition to natural sugars to boost your energy, says Laura Catalusci, a certified health education specialist in New York. Apples offer vitamin C, an antioxidant that helps create other antioxidants and plays an important role in immune health, according to the National Institutes of Health . And the peanut butter adds extra protein to help keep you feeling full.
According to the U.S. Department of Agriculture , one small apple has about 78 calories and 7 milligrams , or 8 percent of the daily value , for vitamin C. And one tablespoon of natural peanut butter has 105 calories, 4.5 grams of protein, and 9 g of fat, per the USDA.
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Evol Lean & Fit: Chicken Apple Sausage Egg White & Cheddar Breakfast Sandwich
Per 1 bar: 200 calories 6 g fat , 490 mg sodium, 18 g carbs , 16 g protein
The irresistible taste of a breakfast sandwich just got so much better in our book. Everyone loves a good sausage, egg, and cheese. Thanks to Evol, this sandwich alternative ensures a low-fat content by using chicken sausage compared to popular sandwiches made with pork. This lean and flavor-packed sandwich has less than half the calories and a quarter of the fat compared to McDonald’s Sausage Egg McMuffin.
Ounces Of Plain Greek Yogurt With Strawberries
According to the USDA, sliced strawberries have only 53 calories per cup, yet pack 3 g of fiber and a whopping 97.6 mg of vitamin C . Meanwhile, plain nonfat Greek yogurt is bursting with protein 23 g and has just 141 calories per cup, per the USDA. Combine the two for a filling snack with a big nutrition boost. Greek yogurt is a great source of protein and very satisfying, Levinson says. The strawberries give a little bit of sweetness to cut the tartness of the plain yogurt and also help you meet your recommended amount of five servings of fruits or vegetables for the day.
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Avocado Toast With Egg & Microgreens
This was inspired by one of my favorite clients and is still a go-to for both myself and other clients.
- 1 slice of whole grain bread, toasted
- 2 hardboiled eggs, sliced or chopped
- 1 tbsp. roasted red pepper hummus
- 1 tbsp. avocado
- 1/2 cup microgreens
- Spread the hummus on the toast followed by the avocado. Next layer the sliced egg and top with micro greens.
Calories: 305 Protein: 20g
Greek Yogurt With Apple Slices Granola And Cinnamon
Plain Greek yogurt is packed with protein to keep you full while offering a nice dose of calcium to keep your bones, heart, and muscles healthy. Adding some crunchy granola and fresh apple slices will give you the boost of energy that you need in the morning. Make sure to use plain granola without any added sugar!
- 1/2 cup plain Greek yogurt
- 1/3 cup granola
- 1 apple, sliced
- 1 teaspoon ground cinnamon
Scoop the Greek yogurt into a bowl and crumble the granola over top of it. Add your slices of apple and sprinkle the cinnamon over it to finish it off.
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Grapefruit Satsuma And Pomegranate
Total calories: 75 calories
Ingredients: 1 grapefruit: 42 calories, 1 satsuma: 23 calories, 15g pomegranate seeds: 10 calories
How to make: Using a serrated knife, peel the grapefruit, removing all skin and pith. Holding over a bowl to catch the juice, slice either side of the membrane to remove each segment. Place in the bowl. Peel the skin from the satsuma, and separate the segments. Mix with the grapefruit and top with pomegranate seeds.
Yogurt With Berries And Granola
Sometimes the basics are all you need for a flavorful breakfast that’s filling and satisfying. A yogurt parfait never disappoints. Fill a to-go container with your favorite high-protein yogurt, fresh berries, and granola.
- 5.3 ounces low-fat Greek yogurt
- 1 serving double chocolate granola
- 1/2 cup fresh mixed berries
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Egg Sandwich With Pastrami And Swiss
Protein Punch: 27 gramsYou’ll Need: Butter, pastrami, eggs, milk, salt, pepper, low-fat Swiss cheese, whole-wheat English muffins
While most breakfast sandwiches are filled with protein-packed meat, that doesn’t always mean those ingredient choices are the best in terms of calories or even your daily energy. In this recipe, we choose our ingredients with more care. The combination of pastrami and Swiss has long been confined to the realm of the lunchtime deli counter, but we think it works beautifully with soft scrambled eggsâespecially because pastrami trounces both sausage and bacon in the calorie department. Give it a try.
Get our recipe for our Egg Sandwich With Pastrami and Swiss.
Pb Banana Protein Flatbread
A high-fiber flatbread is a blank canvas to create almost anythinguse it to protein pack your breakfast. Toast a high fiber flatbread for 3 to 4 minutes. Combine 3 tablespoons powdered peanut butter , 1 tablespoon vanilla protein powder , and 1/2 packet stevia, adding 2 to 3 tablespoons water and stirring until it’s spreadable but not runny. Spread mixture onto the flatbread and top with a 1/2 a banana, sliced, and a sprinkle of cinnamon.
Per serving: 200 calories, 19 g protein, 5 g fat, 22 g carbs, 8 g fiber
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