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Free Diet Breakfast Menus
for Your Diet Plan

Diet Bites Choose & Lose Diet™

Written by Sky Taylor, Diet Bites

Enjoy all of the following breakfast menus for about 300 calories.

Free Breakfast Menus for Dieters

Many foods which are on the breakfast menu are high in cholesterol and other fatty acids, but even so they can be a part of a healthy weight loss plan when consumed in moderation.

For example, eating several eggs throughout the day makes an unhealthy choice, particularly for those individuals who have natural high cholesterol issues.

Eggs are extreme in cholesterol values. So extreme that the current recommendation by the FDA is one per day - and this includes the amount used in other foods which are prepared for daily meals.

The concerns however reside with the yolk which holds the cholesterol values with the white being free of such. However, if you're watching your acidity levels the yolk is the healthier choice over the white. See how confusing nutrition can quickly become?

Healthier Choices vs Unhealthier Choices

You'll see in our breakfast menus below that we have included a variety of foods which can be consumed for the first meal of the day.

While some menus are healthier than others, we wanted to show that almost-all foods can be included in a healthy weight loss plan - yes, even your favorite morning toaster pastries, donuts and tarts.

The key to losing weight as well as in maintaining a healthy weight for your body has remained the same since the beginning of time: "Everything in moderation."

However, we must keep in mind that while we can indeed include all foods in our daily menus, some choices are healthier than others.

While they won't trigger weight gain as long as we use the amount of calories [energy] we consume throughout our day, the unhealthier food choiceswill contribute to our overall state of health. This applies to beverages, too.

Breakfast Menu #1 - Egg & Toast

1 egg (any size) prepared as you wish
1 slice of whole grain toast (70 calories)
1 strip of bacon, microwaved (35 calories)
1 cup of skim milk (80 calories)
1 pat of butter or margarine (36 calories)

#2, Oatmeal King

1 serving of oats, any variety (up to 130 calories)
1/2 cup of skim milk (40 calories)
1 Teaspoon of honey (32 calories) or use sugar substitute
1 pat of butter or margarine (36 calories)
1 slice of whole grain toast (70 calories)

#3, The Big Bagel

1 bagel of your choice up to 200 calories
1 pat of butter or margarine OR whipped cream cheese (about 36 calories)
1 cup of whole strawberries OR cubed melon (about 50 calories)

#4, Getting Fruity for Breakfast

1 cup of strawberries
1 cup of melon, any variety
1 sliced peach OR 2 plums
1 container of single-serving yogurt for dipping (allow 100 calories)

If you don't like yogurt feel free to use 100 calories worth of light whipped topping.

Breakfast Menu #5, Cold Cereal

1 serving of your favorite 'cold' cereal from a box or bag (110 calories)
1 cup of skim milk (80 calories)
1 slice of whole grain toast (70 calories)
1 pat of butter or margarine (36 calories)

#6, Penny Pancakes

1 serving of your favorite small pancakes found in the frozen section of your local market (140 calories worth)
1 cup of skim milk (80 calories)
1/2 cup of sliced strawberries sweetened with a teaspoon of sugar (about 40 calories)
2 Tablespoons of Light Whipped Topping (40 calories)
Prepare pancakes in toaster oven, microwave or toaster as directed on box/bag. Top with strawberries and topping. Enjoy with skim milk.

#7, Biscuits & Gravy Plus Dieting Tips

2 biscuits (up to 250 calories)
Country Gravy (up to 50 calories, generally 1/2 cup)

Yes - you can even enjoy biscuits and gravy while losing weight! We often use gravy mix and use skim milk in place of water.

Although this isn't the healthiest breakfast on the planet, the skim milk and the grain from the biscuits do offer some nutritional benefits.

#8, Sir Omelet Recipe Prepared as Follows

Whisk together 2 egg whites and 1 egg yolk. Add salt, pepper and just a dash of skim milk. Prepare as you would an omelet adding the ingredients below before folding.

Saute the following using non-stick cooking spray, then add to omelet before folding:

1/2 cup of sliced mushroom - any variety
1 slice of skim mozzarella cheese (60 calories)

Enjoy with 1/2 cup of your favorite melon or 1/2 a grapefruit PLUS 1/2 cup of skim milk.

#9, Golden Egg Sandwich Recipe

Using cooking spray, 'pan-toast' one side of two slices of bread (70 calorie bread) and set to the side. You will fill the bread with the following:

1 egg - cooked with non-stick cooking spray until yolk is hard OR you can scramble the egg. Salt & pepper as desired. Enjoy with 1 cup of skim milk.

#10, Toaster Tarts, Healthy Milk & Fresh Fruit

One Toaster Tart of your choice (200 calories)
1 cup of skim milk
1/2 cup of fresh strawberries

No - toaster tarts isn't the healthiest breakfast choice, so try to limit this breakfast choice. The grain and fruit from the toast tart, the milk and the berries do provide an important dose of nutritional values.

Return to Choose & Lose Free Diet

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