Ditch the boring banana and oats for these low-fat breakfasts that will blow your mind and your taste buds!
These six amazing brekkies have ingredients that are not only low in kilojoules and packed with nutrients but will also keep you fuller for longer. Go on try them!
Sweet Treat Toast
What You Need:
180ml fat-free plain yoghurt mixed with ¼ tsp coconut water
6 pieces dried mango, chopped*
2 slices raisin bread
*Polyphenols in mango may activate proteins in the body that regulate metabolism and help reduce body fat.
Total: 1645kJ
Breakfast Yoghurt and Grapefruit Parfait
What You Need
250ml plain fat-free yoghurt
1 tbsp wheatgerm
½ tsp honey
1 tsp ground flaxseed
1 medium grapefruit
Tip: Most of grapefruit’s three grams of fibre is found in the walls (the thin skin between segments). So keep the walls intact for a more filling meal.
Total: 1050kJ
Ricotta Blueberry Crêpes
What You Need
½ cup wholewheat flour
2 egg whites
2 tsp canola oil
½ cup low-fat buttermilk
¼ tsp salt
1 tbsp low-fat ricotta
¼ cup blueberries
1 tsp slivered almonds
1 tsp cinnamon or allspice
Method
Mix first five ingredients. Add half the batter to a pan over medium-high heat and swirl to coat. Cook for 30 seconds, flip and cook for a further 20 seconds. Remove and repeat with second crêpe. Fill with ricotta and berries, roll up and top with almonds and allspice.
Total: 1785kJ
Oats With Pecans And Berries
What You Need
1 packet instant oats (no sugar added) made with 1 cup skim milk and mixed with:
2 Tbsp chopped pecans
1/2 cup raspberries
1/2 cup blueberries
The soluble fibre in oatmeal will keep you full well past the time you usually start thinking about lunch.
Total: 1474 kilojoules
Tropical Yoghurt With Raisin Toast
What You Need
1 Laughing Cow Original Creamy Swiss cheese wedge
2 slices raisin bread, toasted
1 cup sliced mango
Method
Spread cheese on toast and top with mango.
Total: 1340kJ
Tofu Scramble
What You Need
1 tsp olive oil
120g soft tofu*, crumbled
½ large red pepper, chopped
⅔ cup chopped Portobellini mushrooms
1 cup spinach, chopped
1 wholewheat roll, sliced
30g reduced-fat mozzarella
½ tsp origanum
Method
Heat oil in a pan, then add tofu and vegetables. Cook for five to seven minutes, stirring often. Serve on roll and top with cheese and origanum.
*Happy news, vegetarians: soya foods are as good as other proteins for helping you drop kilos on a low-kilojoule diet, a study found.
Total: 1430kJ
You need to try these four quick protein-powered meals that take eggs way beyond breakfast. Plus: four delicious desk lunches that don’t involve bread!
