Low-Calorie Breakfasts

Blueberry-Pistachio Parfait

Mix 3/4 cup plain nonfat Greek yogurt with 1 tsp. honey, 1 tbsp. chopped pistachios, and 1 tsp. cinnamon. Top with 3/4 cup blueberries (fresh or frozen) and 1/2 cup Kashi GoLean Crunch! 310 calories

Berry Smoothie

Blend 1 cup plain nonfat Greek yogurt, 1/2 cup frozen berries (any kind), 1/2 banana, and 1/2 cup vanilla soy milk. 310 calories

Starbucks Wrap and Coffee

Egg white, spinach, and feta wrap and a tall coffee with 2 oz. nonfat milk. 300 calories

Spinach and Mushroom Omelet

Sauté 1/2 cup chopped baby portobello mushrooms in 1 tsp. olive oil; add 1/2 cup baby spinach and cook until wilted; then add 1 beaten egg and 3 beaten egg whites. Cook until just set (2 to 3 minutes). Top with 1 oz. goat cheese and fold in half. Serve with 1 whole-wheat English muffin spread with 1 tsp. light trans fat–free margarine. 400 calories

Whole-grain Waffles with Ricotta, Peaches, and Almonds

Top 2 whole-grain waffles (toasted) with 1/4 cup part-skim ricotta, 1/2 cup sliced frozen peaches, and 1 tbsp. slivered almonds. 410 calories

Whole-Grain Cereal with Almonds and Banana

Top 1 cup shredded wheat with 3/4 cup nonfat milk, 2 tbsp. slivered almonds, and 1/2 banana, sliced. 410 calories

Warm Quinoa and Apple Cereal

Heat 2/3 cup cooked quinoa with 1/2 cup nonfat milk and 1/2 cup chopped apples. Add 1 tbsp. chopped walnuts and sprinkle with cinnamon. 400 calories

Ricotta and Pear Wrap

Spread 1/3 cup part-skim ricotta on 1 whole-wheat tortilla. Add 1/2 cup sliced pears and 4 tsp. chopped pistachios. 400 calories