26 Heart-Healthy Breakfasts That Are Low in Calories (2024)

FAQs

What is the healthiest thing you can eat for breakfast? ›

The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.

The best things to eat for breakfast include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli. If you decide to try high protein breakfasts, play around with food combinations on your calorie tracker.

The Breakfast Dr.

“As a cardiologist, I regularly incorporate fruit that is high in fiber and vitamins and low in sugar into my breakfast, including berries, apples and sometimes pineapple—often combined with low-fat yogurt and granola for added fiber content,” says Dr. West.

Most people will want to aim for around 300 to 500 calories for breakfast, but you could need more, depending on your needs and goals. Keep in mind, research indicates that it may be beneficial to eat a larger breakfast rather than a larger dinner.

How Many Calories in Two Eggs? An average serving size of two eggs contains only 148 calories or 620 kilojoules – roughly the same as two apples.

Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil. An omelette: with cottage cheese and spinach (my personal favorite). Stir-fried tofu: with kale and dairy-free cheese.

Some of the best options include traditional oatmeal, overnight oats or energy bites for fiber, protein and fruit. If you prefer eggs, try a simple scramble with veggies or a portable breakfast burrito.

If you scramble eggs in the microwave, you can avoid extra fat – just add a little milk. Try to eat your eggs along with other nutrient-rich foods, such as vegetables, salads and whole grains.

Is peanut butter good for weight loss? ›

Peanut butter may actually aid weight loss. Adults and adolescents who consume peanut and peanut butter regularly gain less weight than others who don't consume these nuts. They're often less likely to be overweight or obese and have lower blood levels of low-density lipoprotein (LDL) and total cholesterol.

Fruits and vegetables; whole grains; healthy proteins; nonfat and low-fat dairy; and unsaturated fats and oils are the foundation of a heart-healthy eating plan.

The good news: Eaten in moderation, eggs can be part of a heart-healthy diet, says Pradeep Natarajan, MD, MMSc, a Mass General Brigham cardiologist and director of the Cardiovascular Disease Prevention Center at Massachusetts General Hospital.

Peanut butter also contains omega-6 fatty acid. This fatty acid lowers bad (LDL) cholesterol and increases good (HDL) cholesterol. In addition, peanuts are a natural source of arginine, an amino acid that may prevent heart and vascular disease by promoting good blood vessel function.

Although people with heart disease used to be warned against eating eggs, this hasn't been the case for about 20 years, and UK guidelines on healthy eating do not recommend a limit on the amount of cholesterol we should be consuming.