The SparkPeople Blog

Healthy, Delicious Breakfasts for 300 Calories

By: , SparkPeople Blogger
1/16/2012 6:00 PM   :  23 comments   :  50,348 Views

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 SparkPeople.com'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 SparkPeople.com 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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Comments

  • STEFIGURL
    23
    I received this lovely book for Christmas from my DH. I LOVE IT!!! More than just a cook book...it's a how-to on how to cook, eat and live well! Thanks ALL!!! - 1/13/2014   3:39:43 PM
  • 22
    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! - 12/16/2012   6:40:59 PM
  • POWER2XCEL
    21
    Sounds great...must try. - 12/15/2012   8:14:37 AM
  • ANGIERHYNE
    20
    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. - 2/20/2012   6:08:12 PM
  • 19
    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! - 2/18/2012   8:28:41 AM
  • XJCMOM
    18
    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 =) - 1/20/2012   11:24:47 PM
  • THOMASS4
    17
    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!! - 1/20/2012   9:48:31 PM
  • 16
    The more I been looking at the recipes the more I want to order this cookbook. - 1/19/2012   11:22:19 AM
  • 15
    I bought it...under $20 online from WalMart....Cheaper than using my paper and printer ink everyday! Can't wait...Yummy! - 1/18/2012   6:07:26 PM
  • 14
    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! - 1/18/2012   5:08:26 PM
  • 13
    YUMMMMMMM!!! - 1/18/2012   12:20:50 PM
  • ALDANAD84
    12
    These look very yummy! - 1/18/2012   12:19:31 PM
  • 11
    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. - 1/18/2012   10:26:49 AM
  • 10
    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. - 1/17/2012   11:36:16 AM
  • 9
    Yum. I'm going to order it this week. - 1/17/2012   6:20:56 AM
  • TRYINGHARD1948
    8
    Skinny eggs florentine went down very well in our house, but with orange. - 1/17/2012   2:26:57 AM
  • 7
    I have GOT to try Greek yogurt as a topping. I'm seeing it everywhere on SparkPeople. What a great idea! - 1/17/2012   12:32:07 AM
  • 6
    The suggestions look good. - 1/17/2012   12:08:56 AM
  • 5
    WOW, WHAT A GREAT EXAMPLE OF HOW TO EAT AND ENJOY HEALTHY FOOD!
    FANTASTIC EXAMPLES AND A GREAT COOKBOOK! - 1/17/2012   12:00:07 AM
  • 4
    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 ). - 1/16/2012   8:49:10 PM
  • 3
    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!!! - 1/16/2012   7:47:55 PM
  • 2
    That food looks delicious! - 1/16/2012   7:28:13 PM
  • 1
    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. - 1/16/2012   6:53:58 PM

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