Your New Breakfast Plan

Surprise your body in a good way with these delicious, filling, but low-calorie breakfasts. Hungry Girl Lisa Lillien has a new one for every weekday!

Smoked salmon 'n' bacon sandwich
A bagel with cream cheese and lox has an average of 575 calories and 25 grams of fat. Get the same flavor for less with this: Mix up 2 Tbsp fat-free cream cheese with 1 slice chopped cooked turkey bacon, 1 oz chopped smoked salmon, 1 Tbsp chopped red onion, and 1 Tbsp chopped cucumber. Layer with a slice of tomato on a toasted light English muffin. (206 calories, 5 g fat)

Tropical breakfast bowl
This takes just seconds to throw together but will keep you feeling satisfied for hours. Mix ⅔ cup fat-free cottage cheese with 1 to 2 drops coconut extract, a sprinkle of cinnamon, and 1 packet no-calorie sweetener (optional), then top with a sliced kiwi, ½ cup sliced strawberries, 1½ tsp shredded sweetened coconut, and 1½ tsp chopped dry-roasted pecans (about 3 pecan halves). (230 calories, 5 g fat)

Apple-icious oatmeal
Hungry? This helping is huge and has nearly 7 grams of fiber. Mix a cup of water, ½ cup old-fashioned oats, 1 cup unsweetened vanilla almond milk (or skim milk, for 50 more calories), ½ apple (chopped), ¼ tsp vanilla extract, ¼ tsp cinnamon, no-calorie sweetener to taste (or 2 tsp sugar, for 35 calories), and a pinch of salt. Bring to a boil, reduce to a simmer, and cook until creamy, 12 to 15 minutes. (246 calories, 5.5 g fat)

Quick turkey scramble
A protein-packed egg dish you'll flip for: In a large skillet coated with nonstick cooking spray, cook 2 oz raw lean ground turkey with a dash each of salt and pepper. Then add 5 egg whites and scramble. Chop up 2 slices microwaved turkey bacon and add to eggs, then top off with ½ cup chopped tomato and another sprinkle of salt and pepper. So fresh, so good! (250 calories, 9.5 g fat)

Oat-rageous chocolate-chip pancakes
These little cakes fill you up without weighing you down. Combine 3 Tbsp liquid egg whites (or 1 to 2 egg whites), 1 Tbsp skim milk, 1 Tbsp water, ⅛ tsp vanilla extract, 3 Tbsp old-fashioned oats, 2 Tbsp whole-wheat flour, 2 tsp sugar, ¼ tsp baking powder, 1½ tsp mini semisweet chocolate chips, and a pinch of salt. Coat a skillet with nonstick cooking spray, warm over medium heat, and drop batter to form 5 cakes. Cook for 2 minutes, flipping once. Serve with a banana. (300 calories, 4 g fat)


Read more: Low Calorie Breakfasts - Healthy and Delicious Breakfast Ideas - Redbook