Breakfast has become increasingly important in recent years. So more and more people value what they eat in the morning! And this is also very important because science agrees on this: breakfast is the most important meal of the day, and that's how it should be treated.
Especially with the first meal of the day, many people also worry about how many calories they consume. In this blog post, we will introduce you to a few tips that will help you have a low-calorie and healthy breakfast .
How many calories are healthy for the body?
To correctly indicate the daily calorie requirement, there is no uniform formula. This number always depends on your lifestyle. If you do a lot of exercise, you'll need more calories than someone who doesn't exercise much.
But when it comes to losing weight, there are a few helpful tips. Men up to the age of 50 should consume about 2000 calories, while women should consume about 1800 calories. In very simple terms, for losing weight, this means: simply consuming fewer calories than you burn.
So if you do a lot of sports, you can also eat more – and you should! Because your body needs the necessary energy to function properly. Above all, it needs carbohydrates, healthy fats, and protein!
Calories and BMI – what is your ideal BMI?
BMI is also hotly debated. But what is BMI and what does it really indicate?
BMI, or body mass index , is a metric that calculates a person's weight in relation to their height. By means of a simple equation, it shows whether someone is considered overweight, underweight, or of normal weight. Here you can easily calculate your BMI.
Gender and age are often included in the interpretation of the calculated BMI. For example, the lower and upper limits of normal weight are often higher in men than in women because they generally have slightly more muscle mass.
With a BMI between 18.5 and 25 , you are officially considered to be of normal weight . If the value is lower, it is termed underweight; if it is higher, it is termed overweight. Individuals with a BMI over 30 are classified as obese according to varying degrees of severity.
What low-calorie breakfast options are available?
When it comes to breakfast, there are no limits at first. You can let your imagination run wild. But to provide a little guidance for your healthy and low-calorie breakfast , we have a few inspirations for you here.
Muesli is probably the best-known breakfast option. There are muesli in a wide variety of colors and variations. It's always delicious! Whether with yogurt, milk, or a milk alternative – with the right ingredients, you can start the day perfectly.
Make sure you do not consume too much added sugar. It's best to try our delicious Bircher cereal. No added sugar, only healthy ingredients based on the original Bircher cereal recipe! For example, 100 grams of Urkorn Bircher Muesli contain only 373 calories.
You can also start the day healthy and low in calories with the overnight oats . This type of breakfast is particularly suitable for late risers. Simply soak fresh oatmeal in water, milk, or a milk alternative such as almond milk in the fridge the day before.
The next day, the overnight oats are actually ready – we recommend fresh fruit as a topping! If you make the overnight oats with our delicious blueberry apple porridge, you will consume 369 calories per 100 grams.
Here's our favorite recipe for gluten-free overnight oats:
Gluten-free overnight oats with berries
Ingredients
- 60g Verival Strawberry Chia Porridge
- 180 ml milk or gluten-free plant-based drink (e.g. rice drink)
- Fruit of your choice (raspberries, strawberries)
- 1 tsp agave syrup
Preparation
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Place the gluten-free Verival Strawberry Chia Porridge in a jar of your choice, for example, in a mason jar.
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Then add about twice the amount of liquid and mix everything together well. If you like, you can also add a teaspoon of agave syrup.
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Then put the gluten-free overnight oats in the fridge for at least 2 hours or overnight.
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After the overnight oats have swollen in the fridge, you can refine them with toppings of your choice. Fresh or frozen berries pair very well with this overnight oats variant.
You can also score points with smoothie bowls in the morning. They are not only delicious but also extremely healthy! You can't really go wrong with oats and chia seeds as a base. Chia seeds contain a lot of nutrients and healthy fats. Frozen fruit also goes very well with chia and oats – so you can enjoy your breakfast extra creamy. Fresh fruit, nuts, and seeds can also be added as toppings.
The Verival solution is our porridge smoothie bowls. The Porridge Smoothie Bowl Strawberry-Raspberry from Verival has 359 calories per 100 grams and is filled with healthy ingredients to sweeten your day!
Porridge is the perfect low-calorie breakfast
Last but not least, we would like to introduce you to our all-time favorite: porridge! Porridge is probably the healthiest breakfast you can prepare for yourself. In each of its forms, it is delicious and extremely nutritious. Porridge is based on oatmeal and IS CONSIDERED A regional superfood! But why are oats so healthy?
Oats have a high amount of fiber and keep you full for an extremely long time. They also lower cholesterol levels and prevent cardiovascular disease. Oats are also good for digestion. Oatmeal stabilizes your blood sugar level and is therefore also beneficial for type 2 diabetes. Who would have thought of all the benefits in these miracle flakes?
Oatmeal is also full of minerals and vitamins. It is precisely because they can be prepared in so many different ways that they are so popular. Even if this has not always been the case, in recent years porridge has been working its way to the top of the breakfast mountain. Due to the feeling of satiety that you get from oatmeal, you also lose weight indirectly! This way, you consume fewer calories and avoid cravings.
Approximately 370 calories are contained in 100 grams of oat porridge. These 370 calories will keep you full for a very long time! So the perfect morning starts with porridge – to ensure you get inspired, we have a delicious recipe for you:
Breakfast Recipe: Low Calorie Weight Loss Porridge (Sugar Free)
Ingredients
- 50 g oatmeal
- 1 pinch of salt
- 130 ml water
- To taste: Healthy toppings e.g. berries (such as blueberries), chia seeds, flax seeds, healthy oils, fresh fruits, or dried fruits (such as apricots or plums). Note: Dried fruits contain many calories.
Preparation
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Heat the water (for example, in a kettle).
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Put the oatmeal in a bowl with the pinch of salt.
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Pour the boiling water into the bowl.
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Stir the porridge well until it reaches a creamy consistency.
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Decorate it with your toppings.
Nutritional values
5 tips to cut calories at breakfast
1. Less is more!
The simplest tip of all: eat a little less! Studies have often shown that eating less is often more effective. A suggestion for you: prepare your breakfast in larger bowls or plates. This is how you trick your brain into thinking your normal portion is more substantial. You will get full faster this way.
2. Pay attention to the ingredients
Especially in the supermarket, you often forget that sugar is hidden in finished products. While shopping, pay attention to what items you put into your body. Try to avoid added sugar and check the calorie information on the packaging!
3. Fresh always wins
Fresh fruits and vegetables always win! So you should make sure that fresh food is on the plate or in the bowl during your breakfast. Fresh fruit (or at least locally sourced) is also available throughout the year in Austria. Remember: those who buy locally eat healthily. We are committed to this fundamental rule and only use regional foods in our products.
4. Drink, drink, drink
A general tip when it comes to your diet: drink plenty! If you consume large amounts of fiber, you also need the right amount of hydration in your body. Fluids are therefore very important! An adult should drink at least 2.5 liters of water per day. Stay hydrated, stay healthy!
5. Hot breakfast for the perfect start to the day
We've been preaching it for a long time: Hot breakfast is the key to success! This has already been acknowledged in Traditional Chinese Medicine . But why is hot breakfast so healthy?
By consuming heated food, you protect your body! It requires less energy – the food is already warm, and your body does not have to warm it up. This saves you valuable energy in the morning, which you can use more effectively. 😉
Especially with our Verival Porridge, you will simplify your start to the day. A hot, healthy breakfast is guaranteed with porridge. And as we at Verival know: a healthy breakfast is the ideal way to start your day!
