5 Breakfasts Under 300 Calories That Keep You Full

Starting your day with a nutritious, low-calorie breakfast can help you stay energized, curb cravings, and maintain a healthy weight. The key is choosing meals that are high in protein, fiber, and healthy fats to keep you satisfied without excess calories.

For enhanced satiety, this protein-fiber blend can be added to any recipe.

In this article, we’ll explore:

✅ 5 delicious, easy-to-make breakfasts under 300 calories
✅ Why these meals keep you full longer
✅ Nutritional breakdown of each option
✅ Meal prep tips for busy mornings

Let’s dive in!

1. Greek Yogurt Parfait (290 Calories)

Ingredients:

• ½ cup non-fat Greek yogurt (80 kcal)
• ½ cup mixed berries (40 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 tbsp honey (60 kcal)
• 2 tbsp granola (50 kcal)
• Chia seeds add omega-3s for sustained energy. For extra staying power, try this nutrient-boosting mix.

Why It Keeps You Full:

• Protein: Greek yogurt provides 15g per serving (keeps hunger at bay).
• Fiber: Chia seeds and berries add 6g of fiber (slows digestion).
• Healthy fats: Chia seeds offer omega-3s for sustained energy.

Meal Prep Tip:

Layer ingredients in a jar the night before for a grab-and-go breakfast.

2. Avocado & Egg Toast (280 Calories)

Ingredients:

• 1 slice whole-grain bread (80 kcal)
• ¼ medium avocado (60 kcal)
• 1 poached or boiled egg (70 kcal)
• Pinch of red pepper flakes & salt

Why It Keeps You Full:

• Healthy fats: Avocado provides monounsaturated fats (keeps you satisfied).
• Protein: Egg offers 6g of protein (reduces mid-morning cravings).
• Fiber: Whole-grain bread has 3g of fiber (supports digestion).

Meal Prep Tip:

Pre-mash avocado with lemon juice to prevent browning.

3. Oatmeal with Almond Butter & Banana (295 Calories)

Ingredients:

• ½ cup rolled oats (150 kcal)
• 1 tsp almond butter (35 kcal)
• ½ banana, sliced (50 kcal)
• ½ cup unsweetened almond milk (15 kcal)
• Dash of cinnamon
• Boost this recipe with a metabolism-supporting powder for added nutrients.

Why It Keeps You Full:

• Slow-digesting carbs: Oats stabilize blood sugar.
• Protein + fat combo: Almond butter adds satiety.
• Potassium: Banana helps prevent bloating.

Meal Prep Tip:

Make overnight oats by soaking in almond milk overnight.

4. Spinach & Feta Egg White Scramble (250 Calories)

Ingredients:

• 3 egg whites (50 kcal)
• ½ cup spinach (7 kcal)
• 1 tbsp feta cheese (40 kcal)
• 1 tsp olive oil (40 kcal)
• 1 slice whole-grain toast (80 kcal)

Why It Keeps You Full:

• High-protein: Egg whites provide 15g protein with minimal calories.
• Fiber-rich toast: Adds bulk to the meal.
• Iron from spinach: Boosts energy levels.

Meal Prep Tip:

Whisk egg whites and store in a sealed container for quick scrambling.

5. Chia Pudding with Coconut & Mango (270 Calories)

Ingredients:

• 2 tbsp chia seeds (120 kcal)
• ½ cup light coconut milk (50 kcal)
• ½ cup diced mango (50 kcal)
• 1 tsp shredded coconut (20 kcal)
• For improved digestion, this prebiotic-enhanced formula pairs perfectly with chia seeds.

Why It Keeps You Full:

• Fiber powerhouse: Chia seeds expand in liquid, keeping you full for hours.
• Natural sweetness: Mango satisfies sugar cravings.
• Healthy fats: Coconut aids nutrient absorption.

Meal Prep Tip:

Mix chia seeds and coconut milk the night before for a pudding-like texture.

Why These Breakfasts Work for Weight Loss

✔ High in protein → Reduces ghrelin (hunger hormone).
✔ Rich in fiber → Slows digestion, prevents blood sugar spikes.
✔ Healthy fats → Provide long-lasting energy.
✔ Customizable: Add a complete nutritional boost to any meal

Bonus: 3 Tips to Customize These Meals

1. Add more protein: Sprinkle hemp seeds or nuts.
2. Boost fiber: Add flaxseeds or psyllium husk.
3. Reduce calories: Use sugar-free syrup instead of honey.

Final Thoughts

Eating a low-calorie, high-satiety breakfast doesn’t mean sacrificing flavor or satisfaction. These five options prove that you can enjoy delicious meals while staying under 300 calories and feeling full until lunch.