Low-calorie breakfast ideas



393 cals 2C/21F/49P

Smoked salmon and scrambled eggs

120g of Smoked salmon

2 whole eggs,

100g of egg white,

5g of Kerry gold butter,

Salt & pepper to taste

Fresh dill chopped.

Serve with a wedge of lemon


377 cals 2C/20F/40P

Ham and cheese omelette

2 whole eggs and 100g of egg white

30g of red cheddar

3 sliced of good quality ham

Salt & pepper to taste

Fry lite spray to cook


337 cals 4C/21F/27P

Chorizo and feta omelette

2 whole eggs

100g of egg white

20g of thinly sliced Spanish chorizo

30g feta

Salt and pepper to taste

Fry lite to cook


Mini egg muffins

4 whole eggs

200g of egg white

Mixed veg tomato, peppers, mushroom, spinach etc..

Meat e.g. ham, chicken, turkey, chorizo (recipe based on 6 slices of ham)

50g cheddar

Herbs, salt and pepper

Makes 12 mufins

Only half fill each mufin tin they rise

1 Serving = 3 muffins

285 cals 6.5C/14F/30P Cals per 3 muffins 

Bacon, egg & avocado

2 whole eggs

100g of egg white, dash of milk (optional)

Salt & pepper. Fry lite to cook.

2 bacon medallions

1/2 avocado

402 cals 7C/24F/34P

Mini Irish Breakfast

2 poached eggs

2 bacon medallion

2 Mallon’s low-fat sausage

Grilled mushrooms & cherry tomatoes

Grill or fry in fry lite spray. 361 cals 11C/ 16F/44P


Protein pancakes

1 scoop of vanilla whey

30g oats

1/4 teaspoon of baking powder

Dash of milk / milk substitute

100g egg whites

Flavours; vanilla essence/ cocoa powder/ cinnamon / fresh blueberries

Blitz up in a blender—thick batter consistency

Fry lite spray to cook

Makes about 4-5 pancakes

Cals 334 28C/4F/41P

Top with zero Cal syrup/ flav drops

Berries and Greek yoghurt for extra


Greek yoghurt with whey and toppings

200g of low-fat Greek yoghurt

1 scoop whey protein or substitute

100g mixed berries

15g peanut butter

1 tablespoon of milled flaxseed

396 cals 26C/11F/51P

Turkey Sausage & rasher sandwich

2 Ballyfree turkey sausages

3 Turkey medallions

2 slices of brown sliced pan

15g of tomato ketchup

*For a lower Cal swap used the Pat the Baker Thins (100 cals)

399 cals 41C/11F/33P


                                                 Breakfast smoothie 

(High fat, high protein)

1 scoop of whey or vegan substitute

100g of mixed berries

100g egg white

25g mixed seeds

1 tablespoon almond oil

20g peanut butter  100mls water and ice


      626 cals 18C/37F/49P

Post workout breakfast oats

50g oats

1 scoop of whey or alternative

50g berries

20g of honey

398 cals 58C/4F/30P

Post workout overnight oats

50g oats

200g 0% fat Greek yoghurt

50g mixed berries

20g Meridian date syrup

*For extra protein you can add some whey here or top with half a protein bar.

379 cals 61C/3F/26P

Black pudding, avocado, mushrooms, tomato, sautéed spinach & poached eggs 

2 poached eggs

2 x 25g black pudding slices

2 cups spinach wilted

3 large mushrooms

Vine/ cherry tomatoes pan fried/ roasted

410 cals 23C/26F/27P

*Carbs are from vegetables mostly

Baked eggs & avocado

1 medium avocado

2 medium eggs

Salt, pepper, cayenne pepper

3 turkey rashers

Cut avocado in half, scoop out some flesh, crack eggs and prop in a hollow baking tray.

438 cals 14C/31F/29P Bake for 18 minutes

Add 3 turkey rashers for extra protein

Vegetarian cooked breakfast

2 Linda McCartney veg sausages

2 boiled eggs

I slice of potato bread/ brown bread

Vegetables of choice

377 cals 23C/17F/33P

433 cals 43C/ 14F/32P

Sweet potato hash, poached eggs & bacon

200g sweet potato cubed (oven-roast with veg)

Mixed peppers and onion

Sprinkle SP with Cajun spice

2 poached eggs

2 bacon medallions

*Serve with sautéed spinach/ tomato

** For extra fats serve with 1/2 avocado



364 cals 32C/7F/31P

Egg white omelette and white toast

(post training)

200g of egg white

Salt, pepper, mixed herbs

Vegetables of choice

2 slices of white toast

Scrape of real butter



317 cals 37C/0F/28P

Crispy potatoes, scrambled egg whites, beans

(Post workout)

200g baby potatoes (done in the air fryer/ oven)

Salt, pepper, herbs

Small tin of sugar free baked beans

150g egg white scrambled/ fried



Cals 471 82C/4F/29P

Post workout shake

1 scoop whey

100g mixed berries

30g oats

1 banana

30g honey

*Egg white/ Greek yoghurt can be added for

more protein

Late for work post training breakfast

Bagel & jam with protein shake

1 large white bagel

40g jam of choice

*add some fruit and a protein shake or pro-tein yoghurt for a great post workout meal

449 cals 71C/4F/33P


52g Low fat Kellogg’s granola

200g Greek yoghurt

1 Pink lady apple

374 cals 67C/3F/24P

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