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3 Healthy, filling breakfasts under 300 calories

Skip the soggy cereal and dive into one of these breakfast meals instead: They’re healthy, yummy and low-cal to boot!


Poached eggs with seeded mustard

poached eggs

Calories: 245 per serve

I have great intentions: For instance, I always intend to eat more fish, but for whatever reason, I only end up eating it once or twice a month. That’s why I was so pleased to learn that fish isn’t the only good source of essential omega-3 fatty acids. Eggs also provide them in droves, contributing an average of 180 milligrams (or 20 per cent of the omega-3 adult intake recommendation for women) in every egg. When you’re keeping your calorie intake in check, this zesty spin on a classic egg dish allows you to enjoy a delicious hot breakfast while keeping your calories to a minimum.

Serves 1 person


  • 2 eggs (ideally free range)
  • 10 grams seeded mustard
  • 1 large piece of toast, unbuttered
  • 1 tablespoon vinegar


  1. Put a medium saucepan on the stove and add water (around 6-7 centimetres) and the vinegar, with a little salt to taste. Bring to the boil.
  2. Break an egg into a small bowl and reduce the heat under the saucepan until the water is barely bubbling.
  3. With a large spoon, gently stir the water in a circular motion to create a “whirlpool”; this serves to draw the egg into the centre.
  4. Carefully slide the egg into the water.
  5. While the egg is cooking, toast one large piece of bread. When toasted to your liking, skip the butter and smear it with seeded mustard. Cut the toast in half.
  6. Place an egg gently on top of each portion of toast and season with cracked pepper and sea salt.


Allow 3-4 minutes if you like your poached eggs with firm whites and soft, runny yolks; an extra minute or so for firmer yolks.

Check out these kids’ junk food favourites made healthy >>


Quinoa porridge with honey bananas

Quinoa porridge with honey bananas

Photo credit: Vitasoy

This warm and filling breakfast is not only a taste sensation, it also ticks all the nutritional boxes. Carbs are provided by the quinoa; fruit comes in the form of banana; the honey gives a shot of natural sugars, and the iron-rich soy milk serves a healthy dose of protein. It’s so yummy the kids will down it in a hot minute without even realising it’s good for them.

Calories: 125 per serve

Serves 2 people


  • 1/2 cup quinoa seeds
  • 1 banana
  • 3 cups Vitasoy soy milk
  • 1 tablespoon vanilla extract
  • 1 tablespoon brown sugar
  • 1 teaspoon cinnamon
  • 1 tablespoon chopped pecans or walnuts
  • 2 tablespoons golden syrup, maple syrup or honey


  1. In a medium saucepan, heat 2-1/2 cups of soy milk and vanilla extract over a medium-high heat, until almost at the boil.
  2. Once a few bubbles appear, turn the heat down to medium-low and add the quinoa and brown sugar.
  3. Stir regularly for 20-25 minutes (to ensure all the milk is absorbed, while avoiding the mix becoming stodgy); add the cinnamon towards the end.
  4. Warm the syrup or honey in a small frying pan, then add sliced banana and nuts, tossing gently for a few minutes.
  5. Serve the porridge with a little extra soy milk and the warm banana and nuts on top.


If you’re trying to play down sugar in your diet, use natural, organic Manuka honey and substitute the 2 tablespoons of brown sugar with 1 teaspoon of the natural sweetener, stevia.


Banana and mango breakfast smoothie

Banana mango smoothie

Everyone seems to be on the green smoothie bandwagon these days and, while I can appreciate the health benefits, I prefer my smoothies sans broccoli and kale. My delicious breakfast smoothie isn’t quite as healthy as its green cousin, but it still packs a powerful nutrition punch for a tiny calorie outlay — and the rich and creamy consistency can’t be beaten

Calories: 195 per serve

Serves 3 people


  • 2 bananas
  • 1/2 cup mango (fresh or frozen)
  • 1 scoop low-fat vanilla ice cream
  • 3 cups skim milk


Pop all of the ingredients in a blender and whiz for 1-2 minutes until blended. Serve over cubes of ice with a piece of fruit on the side — it’s as easy as that. If you want to boost your fibre intake, add a Weet-Bix or two.


Freeze the bananas the night before for a chillier, creamier consistency.

More healthy eating tips

Potent foods that heal the body and soul
3 Easy dishes for Meatless Mondays
Tasty warming soups for winter

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