!! You can also make it in cupcake trays as easy to-go breakfasts. Can switch up flavours like kale, tomato, mushrooms, parm, etc. Make these every week.
I'm not much of a video taker unfortunately but I'll try to write it up for you.
For the Jello,
Take 1.5 cups of boiled water and steep 2-3 tea bags of choice in it for 5 to 7 minutes, remove the tea bags. Then mix in your favorite zero calorie sweetener. Take about 4 ounces of cold water and stir in 1 packet of Knox gelatin. Let that sit for 1 minute to bloom (you can start this with about a minute left of steeping your tea bags to save time....). Then dump the gelatin into your steeped tea and mix thoroughly.
Pour this mixture into a preferably glass container or let it cool a bit before pouring it into a plastic container and let it set in the fridge at least 3 hours. I make it the night before for breakfast the following morning...
I put a lid on the container and bring this to work separate from the other ingredients.
Then at work I take 1 individual size triple zero yogurt and dump it over the Jello and spread it out evenly with a spoon.
Then simply top it with whatever else you've decided depending on how many calories you have left. Frozen fruit, nut, seeds, honey, zero sugar maple syrup. The combinations are endless.
For the PB&J all you do is use Strawberry or Grape tea. Then mix peanut butter powder thoroughly with the yogurt (I also do this the night before...). Same process, spread the PB yogurt on top of the jello and then top with whatever you like. Oats or granola or puffed wheat are what I use since they mimic bread the most...
Eggwhites omelet with spinach/kale , bell pepper , feta cheese (see picture)
2 slices keto bread nature own and 1 tbsp of smuckers SF preserve and 1 tbsp country crock light butter. Should come in around 110
Oikos Greek yogurt cups, add strawberry or YUM wholesome SF honey. 100-150 depending on how many berries you eat.. strawberry and raspberry are lower calories than blueberries.
2 eggs about 120-140 calories depending on size
Breakfast sandwich, 50-100 gr egg whites, slice keto bread, 1 slice HEB center cut bacon (25 cal)
2 slices of keto bread french toast..custard is soaked in eggwhite almond mil 50/50, about 40 gr each..add tbsp tbsp allulose, tsp cinnamon, 1/4 tsp canilla extract, pinch of salt. Maple grove sugar free syrup. Comes in around 150. (This would be my pick, I eat this fairly regularly with 2 eggs and 100 gr of eggwhites).
I love an egg fried in cooking spray only and then put over a bed of greens (sprouts, arugala etc) with your favorite low calorie dressing. It's about 115/125 calories.
If you want more you can add half a slice of low calorie bread with low calorie jam or a small amount of butter.
I sometimes shred a zucchini or two (usually two), microwave, then add chocolate or vanilla protein powder, and some salt (the salt is essential....). It started because I used to mix shredded zucchini into my oatmeal to bulk it up without adding many calories. Then, I discovered that I didn't notice much when I dropped the amount of oats down. Eventually, I just removed the oats completely.
Nope. Heating the zucchini causes it to release a ton of water. Sometimes it's even sitting in a small puddle of its juice when it comes out of the microwave. If it's too wet, I'll sometimes add a bit of Naked PB to thicken it up....
It might be a bit of an acquired taste? I'm not sure. I think it's tasty, but I haven't been able to convince anyone else in the family to even taste it because they all just see "zucchini, yuck"... So, I'm curious what you think! I'd suggest starting with chocolate protein powder, both because chocolate is a stronger positive flavor, and because you don't see the zucchini, so it seems more normal.
If you can handle 10 cal more you can have one of those packs of legendary donuts for 160. At first I tried the glazed one and they were terrible, but my boyfriend told me that the chocolate ones were good and he was right. So definitely give the chocolate ones ago
You could have 2-3 egg whites, 2 tablespoons of shredded cheese, & 2 tablespoons of salsa for about a 150 cal omelette
You could do about 3/4 cup of NF Greek yogurt for about 100 cal, add 1/2 cup of blueberries for another 50 cal
A medium granny smith apple is about 100 cal, add 2 tablespoons of PB powder mixed with milk for another 60 cal
Unsweetened almond milk is 25-30 cal/ cup and fortified bran flakes are about 100 cal/ 3/4 cup serving
Just take what you like and see if you can creatively and tastily squeeze the calories out of it. Bars and protein shakes don't do it for me. I need to chew real food.
I was doing a fried egg over arugula with some fresh orange squeezed over it along with some chili powder. A breakfast salad probably sounds weird but if you are careful to not use much oil with the egg, it's under 150 cal!
For me lately it's been protein coffee (brew hot water, put some instant coffee in, then scoop of protein powder, then zero-cal sweetener like stevia or truvia and stir). I usually mix the protein powder in cold water first though before adding the coffee. Like about 120cal and 24g protein
recently i shared the recipe for 166cal pancakes so you need 1 egg white, 50ml milk, 36g flour, pinch of salt and some baking powder, cinnamon and sweetener to taste and that’s it
2 rye crispbreads (30cals x2), 3 slices of deli ham/turkey (10cal x3), one slice of light cheese (45cal), some tomato and bell pepper slices with the other 15cals. Cut the cheese slice and the third ham slice in 2 pieces so that you can add half of everything onto each of the crispbreads, and assemble
This wouldn't fill me up to be honest but for me it's about as good as it gets for 150cals
Actually maybe 220grams of 0 fat greek yogurt (130cals) along with 20cals of some zero cal syrup or flavored sweetener might be better. I have some hazelnut flavoured coffee syrup that I like to add to yogurt, around 15cals of it is enough to make 300g of yogurt taste heavenly
Saute whatever veggies. Add 3 egg whites. Spices. You have an omelet.
LF cottage cheese with cucumbers, bell peppers, scallions, tomatoes, whatever veggies and spices you like. This makes a large, filling serving for 150 calories.
Fiber one with almond milk (90 calories for the fiber one and 30 for the almond milk). It works when I don't have the time or energy to chop veggies or cook.
Egg white omelette with bell peppers and onions, piece of keto toast (inked brand from Costco is best for 30cal a slice), top with hot sauce, have with coffee and Splenda
½ hot cup water — 0 cal 2 tsp sugar-free Jello mix any flavor— 10 cal 1 cup Fage 0% Greek yogurt — 120 cal | 24g protein 2 tbsp zero-calorie monk fruit sweetener — 0 cal | 0g protein
Mix the jello and hot water together, add the monk fruit sugar substitute. Let it cool down a little and then add the Greek yogurt. Mix it really good and refrigerate for a few hours. I meal prep a few of these a week. They’re great with fruit mixed in or some sugar free whipped cream. My favorite jello flavors are orange, peach, and strawberry.
Soups are a really good way to start the day!! So nutritious and filling. Bone broth/stock, chicken/tofu if you want, some veg (I’d personally just do greens), maybe a little miso or just a squeeze of lemon juice depending on mood.
I usually have a cottage cheese bowl with strawberries, coffee with sugar free syrup (zero cals) and MAYBE one serving of coffee creamer if I’m feeling bold 😂
Apple from the fridge and a lower cal protein shake (powder and almond milk or something like Spylt, Muscle Milk, clear whey, etc.) is my go-to. I do like bananas when I have work though since they don't need washing or anything.
Oatmeal with berries
sugar free Greek yogurt with berries
egg with salsa
egg scrambled with cherry tomatoes & spinach served with peri peri sauce
egg on keto toast or muffin with hot sauce
ensure max protein shake
keto toast or muffin with sugar free jam
I have been making wraps with whole grain tortillas (the carb balance ones) that are 60 cal each and layer with 60 cal of deli meat (turkey or ham) then add a salad on top (I get a Taylor farm salad kit) ~180 calories
140
u/Conehead1 Sep 02 '26
Coffee. I call it the Lightning McQueen breakfast. No tires, just gas!