Low Calorie Breakfast and Lunch Ideas

Healthy Oatmeal Bowl

Oatmeal is a great go-to breakfast or lunch option for anyone looking for a low-calorie meal. Not only is oatmeal packed with fiber, it's also a great source of antioxidants and minerals such as iron, magnesium, and zinc. This easy-to-make oatmeal bowl is sure to satisfy your hunger without packing on the calories.

Ingredients:

1/2 cup of rolled oats
1 cup of skim milk
1/4 cup of raisins
1/4 cup of chopped walnuts
1 teaspoon of honey

Instructions:

In a medium-sized saucepan, bring 1 cup of skim milk to a boil. Once boiling, add 1/2 cup of rolled oats and stir to combine. Reduce the heat to low and let the mixture simmer for about 5 minutes, stirring occasionally. Once the oatmeal is cooked, add in the raisins, walnuts, and honey. Stir all the ingredients together and let the mixture cool for a few minutes before serving.

Nutrition:

This oatmeal bowl is a great source of protein, fiber, and healthy fats. It contains approximately 345 calories, 10 grams of fat, 8 grams of protein, and 5 grams of fiber. It's also a great source of iron, magnesium, and zinc.

Vegetable Frittata

This vegetable frittata is a great breakfast or lunch option for anyone looking for a low-calorie meal. It's filled with a variety of fresh vegetables, which provide a good source of vitamins and minerals. This frittata is also a great source of protein, which makes it an excellent choice for a light meal.

Ingredients:

2 tablespoons of olive oil
1/2 cup of diced onions
1 cup of sliced mushrooms
1/2 cup of diced bell peppers
2 cloves of minced garlic
1 cup of spinach
6 large eggs
Salt and pepper to taste

Instructions:

Heat the olive oil in a large skillet over medium heat. Add the onions, mushrooms, bell peppers, garlic, and spinach to the skillet. Cook for about 5 minutes, stirring occasionally. In a separate bowl, whisk together the eggs and season with salt and pepper. Pour the egg mixture into the skillet and cook for about 5 minutes, stirring occasionally. When the frittata is cooked through, remove from heat and let cool for a few minutes before serving.

Nutrition:

This vegetable frittata is a great source of protein, vitamins, and minerals. It contains approximately 229 calories, 12 grams of fat, 16 grams of protein, and 3 grams of fiber. It's also a great source of iron, magnesium, and zinc.

Broccoli and Cheese Quiche

This broccoli and cheese quiche is a great breakfast or lunch option for anyone looking for a low-calorie meal. It's filled with a variety of fresh vegetables, which provide a good source of vitamins and minerals. It's also filled with cheese, which adds a nice bit of flavor and a good source of protein.

Ingredients:

1/2 cup of diced onions
1 cup of chopped broccoli
1/4 cup of shredded cheddar cheese
4 large eggs
1/2 cup of skim milk
Salt and pepper to taste

Instructions:

Preheat oven to 375 degrees F. Grease a 9-inch pie plate with non-stick cooking spray. In a medium bowl, mix together the onions, broccoli, and cheese. Pour the mixture into the prepared pie plate. In a separate bowl, whisk together the eggs, milk, salt, and pepper. Pour the egg mixture over the vegetables in the pie plate and bake for about 20 minutes, or until the center is set. Let the quiche cool for a few minutes before serving.

Nutrition:

This broccoli and cheese quiche is a great source of protein, vitamins, and minerals. It contains approximately 263 calories, 13 grams of fat, 16 grams of protein, and 2 grams of fiber. It's also a great source of iron, magnesium, and zinc.