Low-Calorie Breakfast Foods

Use this list to help stay within your goal of a 350-calorie breakfast.

Low Calorie Breakfast Foods

High-Octane Pancakes, 142 calories

The 350-Calorie Breakfast*

Use this list as a reference for what foods you might combine to stay within your goal of a 350-calorie breakfast.

  • 3/4 cup oats, quick, instant and regular, cooked with water, 109 calories
  • 1 plain mini bagel (2-1/2" diameter), 72 calories
  • 1 tablespoon whipped cream cheese, 35 calories
  • 1 frozen waffle (1 square), 98 calories
  • 1 pancake (6" diameter prepared from dry, complete pancake mix), 149 calories
  • 1 large scrambled egg, 101 ¬≠calories
  • 1 cup Cheerios, 111 calories
  • 1 cup Wheaties, 107 calories
  • 1 cup fat-free milk, 86 calories
  • 1 container yogurt (6 ounce nonfat fruit variety), 160 calories
  • 1 cup orange juice, 110 calories
  • 1 cup black coffee (8 ounces brewed from grounds with tap water), 9 calories
  • 1 cup tea (8 ounces brewed with tap water), 2 calories

For additional calorie calculations, see calorieking.com or check the Nutrition Facts labels on food packages.


Meal Planning Worksheet

Low Calorie Breakfast Foods

Click here to download a pdf of our Do-it-Yourself Meal Planning Worksheet. Use it to plan what you're going to eat and record what you've actually eaten.


TIP: To download the Meal Planning Worksheet, you will need the latest Adobe Acrobat® Reader installed on your computer. Install Adobe Acrobat Reader for free.



*Eat three meals a day and two snacks that total 1,400 calories.

Most people will achieve slow, reasonable weight loss at 1,400 calories a day for women and 1,500 calories a day for men. (Check with your doctor before starting this plan to be sure it's right for you and to determine if you should have a different daily calorie total.)

To distribute your calories throughout the day, consume:

  • 350 calories for breakfast
  • 450 calories for lunch
  • 500 calories for dinner
  • two 50-calorie or two 100-calorie snacks, depending on the total number of calories you're shooting for per day.