Whole Grain Banana Pancakes 160kcal per serve
Quick, easy and yummy pancakes.
Ingredients
* 1 cup mashed banana
* 1 large egg
* 1/2 cup skim milk
* 1/2 tsp baking powder
* 1/2 tsp baking soda
* 1/2 tbsp nutmeg
* 3/4 cup whole wheat flour
Directions
1. Mash the banana in a medium bowl.
2. Add the egg and milk. Whisk until frothy.
3. In a smaller bowl, add the flour, baking soda, baking powder and nutmeg.
4. Sift into the banana mixture. Mix until just blended.
5. Pour batter in a non-stick skillet or griddle over medium heat sprayed with non-stick cooking spray.
6. Cook about 1-2 minutes a side, small bubbles will form but not as many as traditional pancakes.
7. Note: just peak underneath for a light brown color, then flip.
Per serve - Energy: 160kcal | Carb: 31.36g | Prot: 6.37g | Fat: 2.22g
Quick, easy and yummy pancakes.
Ingredients
* 1 cup mashed banana
* 1 large egg
* 1/2 cup skim milk
* 1/2 tsp baking powder
* 1/2 tsp baking soda
* 1/2 tbsp nutmeg
* 3/4 cup whole wheat flour
Directions
1. Mash the banana in a medium bowl.
2. Add the egg and milk. Whisk until frothy.
3. In a smaller bowl, add the flour, baking soda, baking powder and nutmeg.
4. Sift into the banana mixture. Mix until just blended.
5. Pour batter in a non-stick skillet or griddle over medium heat sprayed with non-stick cooking spray.
6. Cook about 1-2 minutes a side, small bubbles will form but not as many as traditional pancakes.
7. Note: just peak underneath for a light brown color, then flip.
Per serve - Energy: 160kcal | Carb: 31.36g | Prot: 6.37g | Fat: 2.22g
The Female Z NE
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7 Delicious Breakfasts
Under 400 Calories
Under 400 Calories
WEIGHT LOSS:
BREAKFAST UNDER 400Cal
Don't Skip Meals
In order to lose weight it is important to eat three balanced meals per day plus two small healthy snacks like fresh fruits, nuts or cheese. If you miss meals, you will be more likely to overeat later in the day.
More about Omega 3
In order to lose weight it is important to eat three balanced meals per day plus two small healthy snacks like fresh fruits, nuts or cheese. If you miss meals, you will be more likely to overeat later in the day.
More about Omega 3
Visit our On-line Video Library. 100's of Easy to Prepare Meals and Snacks
Here's just a few:
RECOURCE CENTER
LOW CAL RECIPES
5 Star Recommended
Cheese & Mushroom Egg White Omelet 136kcal
Get your day started right with this low fat omelet.
Ingredients
* 3 large egg whites
* 1/4 cup canned mushrooms
* 1 slice American cheese
Directions
1. In a bowl, stir egg whites.
2. Pour into non-stick pan to make into an omelet.
3. Top with mushrooms and a cheese slice.
Per serve - Energy: 136kcal | Carb: 4.72g | Prot: 16.29g | Fat: 5.17g
Get your day started right with this low fat omelet.
Ingredients
* 3 large egg whites
* 1/4 cup canned mushrooms
* 1 slice American cheese
Directions
1. In a bowl, stir egg whites.
2. Pour into non-stick pan to make into an omelet.
3. Top with mushrooms and a cheese slice.
Per serve - Energy: 136kcal | Carb: 4.72g | Prot: 16.29g | Fat: 5.17g
Servings: 1, Type: Breakfast
Cinnamon Banana Tofu Smoothie 228kcal per serve
Breakfast soy milk, tofu, banana and cinnamon smoothie.
Ingredients
* 1 medium banana
* 85 g tofu
* 1/4 cup low fat yogurt
* 1/4 cup soy milk
* 1 tsp cinnamon
Directions
1. Put all ingredients into a blender.
2. Blend until smooth.
Per serve - Energy: 228kcal | Carb: 38.58g | Prot: 11.42g | Fat: 4.88g
Breakfast soy milk, tofu, banana and cinnamon smoothie.
Ingredients
* 1 medium banana
* 85 g tofu
* 1/4 cup low fat yogurt
* 1/4 cup soy milk
* 1 tsp cinnamon
Directions
1. Put all ingredients into a blender.
2. Blend until smooth.
Per serve - Energy: 228kcal | Carb: 38.58g | Prot: 11.42g | Fat: 4.88g
Servings: 1, Type: Breakfast
There are many important reasons for eating breakfast.
A healthy breakfast helps you perform better at school or work, it improves your concentration levels, enables you to complete tasks faster and most importantly, it can help you keep the extra pounds at bay.
A healthy breakfast helps you perform better at school or work, it improves your concentration levels, enables you to complete tasks faster and most importantly, it can help you keep the extra pounds at bay.
So, I've put together 7 delicious breaky recipes (one for each day of the week) and they're all under 400 calories!
Country Ham Breakfast Casserole 200kcal per serve
This veggie packed casserole make tasty use of leftover ham.
Ingredients
* 3 slices reduced calorie wheat bread
* 3/4 cup shredded low fat cheddar cheese
* 3 oz lean ham, diced or chopped
* 1 cup pieces or slices button mushrooms
* 1/2 medium red or green bell pepper, diced
* 1 stalk medium celery stalk, diced
* 1 plum roma tomato, sliced
* 3 medium spring onions, green & white parts chopped
* 1/2 cup low fat milk
* 3/4 cup fat free egg substitute
* 1/4 cup dried bread crumbs
Directions
1. In a 9x9" glass dish, layer bread, 1/2 cup of the cheese, ham, mushrooms, pepper, celery, tomato and scallions. Sprinkle with remaining cheese.
2. Mix milk and egg substitute together and pour over top. Top with bread crumbs.
3. Refrigerate 4 to 6 hours or overnight.
4. Preheat oven to 350 °F (175 °C).
5. Bake for 45 to 60 minutes, or until knife inserted in center comes out clean.
6. Slice into four pieces and serve.
Per serve - Energy: 200kcal | Carb: 18.29g | Prot: 19.29g | Fat: 6.05g
This veggie packed casserole make tasty use of leftover ham.
Ingredients
* 3 slices reduced calorie wheat bread
* 3/4 cup shredded low fat cheddar cheese
* 3 oz lean ham, diced or chopped
* 1 cup pieces or slices button mushrooms
* 1/2 medium red or green bell pepper, diced
* 1 stalk medium celery stalk, diced
* 1 plum roma tomato, sliced
* 3 medium spring onions, green & white parts chopped
* 1/2 cup low fat milk
* 3/4 cup fat free egg substitute
* 1/4 cup dried bread crumbs
Directions
1. In a 9x9" glass dish, layer bread, 1/2 cup of the cheese, ham, mushrooms, pepper, celery, tomato and scallions. Sprinkle with remaining cheese.
2. Mix milk and egg substitute together and pour over top. Top with bread crumbs.
3. Refrigerate 4 to 6 hours or overnight.
4. Preheat oven to 350 °F (175 °C).
5. Bake for 45 to 60 minutes, or until knife inserted in center comes out clean.
6. Slice into four pieces and serve.
Per serve - Energy: 200kcal | Carb: 18.29g | Prot: 19.29g | Fat: 6.05g
Fried Egg Whites and Bacon 385 kcal per serve
A breakfast that's sure to hit the spot.
Ingredients
* 2 large egg whites
* 2 thick slices packed 12/lb bacon
* 2 dashes salt
* 1/2 tsp cayenne pepper
Directions
1. Spray pan with cooking spray.
2. Crack eggs and separate the yolk from the whites, allowing the whites to fall into the pan. Discard egg yolk.
3. Cook eggs until desired consistency in pan. Flip 2-3 times, about 2 minutes. Remove eggs from pan when done.
4. In same pan place 2 slices of bacon. Flip 3-4 times, about 4 minutes, until desired consistency.
5. Remove bacon from pan and place onto a paper towel lined plate. Let drain. Once drained, enjoy!
Per serve - Energy: 385kcal | Carb: 1.49g | Prot: 16.12g | Fat: 34.50g
A breakfast that's sure to hit the spot.
Ingredients
* 2 large egg whites
* 2 thick slices packed 12/lb bacon
* 2 dashes salt
* 1/2 tsp cayenne pepper
Directions
1. Spray pan with cooking spray.
2. Crack eggs and separate the yolk from the whites, allowing the whites to fall into the pan. Discard egg yolk.
3. Cook eggs until desired consistency in pan. Flip 2-3 times, about 2 minutes. Remove eggs from pan when done.
4. In same pan place 2 slices of bacon. Flip 3-4 times, about 4 minutes, until desired consistency.
5. Remove bacon from pan and place onto a paper towel lined plate. Let drain. Once drained, enjoy!
Per serve - Energy: 385kcal | Carb: 1.49g | Prot: 16.12g | Fat: 34.50g
Servings: 1, Type: Breakfast
Servings: 4, Type: Breakfast
Servings: 4, Type: Breakfast
Berry Yogurt Muesli
192kcal per serve
Great breakfast and snack yogurt.
Ingredients
* 1 small orange
* 0.67 tbsp honey
* 10 g wheat bran
* 350 g plain yogurt
* 100 g muesli
* 1 1/2 cups blackberries
Directions
1. Mix up all ingredients.
2. Divvy up into four containers.
3. Store in fridge for when a healthy, relatively light snack is required.
Per serve - Energy: 192kcal | Carb: 35.24g | Prot: 10.26g | Fat: 2.08g
192kcal per serve
Great breakfast and snack yogurt.
Ingredients
* 1 small orange
* 0.67 tbsp honey
* 10 g wheat bran
* 350 g plain yogurt
* 100 g muesli
* 1 1/2 cups blackberries
Directions
1. Mix up all ingredients.
2. Divvy up into four containers.
3. Store in fridge for when a healthy, relatively light snack is required.
Per serve - Energy: 192kcal | Carb: 35.24g | Prot: 10.26g | Fat: 2.08g
Servings: 1, Type: Breakfast
Oat Bran Cereal
191kcal per serve
With cinnamon, apple juice and raisins, this oat bran is great for breakfast .
Ingredients
* 0.67 cup oat bran
* 1 cup water
* 1 cup apple juice
* 1/2 tsp cinnamon
* 1/4 cup raisins
Directions
1. In a saucepan, add all ingredients, stirring constantly to blend.
2. Cook 2 minutes approximately over medium heat until desired thickness.
Per serve - Energy: 191kcal | Carb: 50.15g | Prot: 6.10g | Fat: 2.45g
191kcal per serve
With cinnamon, apple juice and raisins, this oat bran is great for breakfast .
Ingredients
* 0.67 cup oat bran
* 1 cup water
* 1 cup apple juice
* 1/2 tsp cinnamon
* 1/4 cup raisins
Directions
1. In a saucepan, add all ingredients, stirring constantly to blend.
2. Cook 2 minutes approximately over medium heat until desired thickness.
Per serve - Energy: 191kcal | Carb: 50.15g | Prot: 6.10g | Fat: 2.45g
Servings: 2, Type: Breakfast
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