200 Calorie Hearty Breakfast on the Go: The 3 Minute Meal Plan

We’ve all heard the common saying, “Breakfast is the most important meal of the day.” But, what if you just don’t have time for breakfast? We all have lives, and let’s face it—sometimes you feel lucky just being able to throw on a dab of makeup before you bolt out the door, barely awake, without your coffee, or in my case, leaving your purse on the counter. How I’ve managed to do that more than once, I still don’t know. Or maybe you have the time for breakfast, but boring old cereal or oatmeal just isn’t cutting it and you end up feeling hungry again a half hour later, so what’s the point? We’ve all been there, but I have a solution.

If you can spare a few minutes in the morning, you can have a hearty filling breakfast for only 200 calories (give or take). This low calorie breakfast is an easy way to lose weight without dieting and an easy way to maintain your weight since eating every morning will jump-start your metabolism, which means you’ll burn more calories throughout the day. If you want a simple trick to speed up your metabolism, eat this 200 calorie breakfast meal within a half hour of waking up and drink at least 8 ounces of water within 10 minutes of waking up. Even if you aren’t weight conscious, who doesn’t feel great starting their day on the right track? By following these easy planning steps, you can make a delicious egg and cheese muffin sandwich and feel full for fewer calories without the guilt.

The Morning Muffin Sandwich:

English Muffin, Cheddar Cheese, Egg, Salt & Pepper

1. Cut your English muffin into two halves and place them into your toaster. Most English muffins will run you about 100 to 130 calories, so be conscious when selecting your brand at the store. I’d recommend Thomas Light English muffins for 100 calories. If you don’t like muffins, try pita bread, tortilla wraps, or wheat bread (ranging from about 80 to 120 calories depending on the brand). The toaster is the lengthiest part of the “cooking” process. Since most toasts take about two minutes, do something in the meantime if you’re short for time, such as: putting your shoes on for work, grabbing that favorite scarf, or go on to step two.

2. Crack an egg into a cereal bowl or any small bowl. Do not butter or grease the bowl beforehand. There is no need since it will not stick, so save those calories! Most eggs range from about 70 to 80 calories. Using a fork, beat the egg briefly until blended (the same way you would scramble an egg). When your English muffin is almost finished, pop the bowl in the microwave, yes the microwave. Trust me—it’s safe and surprisingly fast. All microwaving times will vary, but if you feel your microwave is average like mine, heat the egg for 20 seconds. Once completed, heat the egg for an additional 20 seconds. Do NOT heat the egg 40 seconds continuously unless you want it to blow up. While its cooking, if you ever hear a pop, just shorten your increments to avoid a mess. If this worries you, just start with increments of 10 seconds until you find the perfect cooking combo.

3. Once your egg is fully cooked, remove your muffin slices from the toaster and place half a piece of reduced fat cheddar cheese on one side of the toast. Reduced fat cheddar cheese, with brands such as Sargento, will run you about 30 calories for half a slice. If you don’t like cheddar, Sargento has several varieties of low fat options to meet your preference. If you aren’t concerned with calories, go crazy and make it as cheesy as your little heart desires. There is no need to microwave the cheese on the bread or the cheese on the egg since the heat of both the egg and the bread will melt it to perfection.

4. Remove your egg from the microwave. You’ll notice at this point your egg is a perfect circle. Using your folk, gently glide around the edge of the egg and scoop. It will lift with ease and place it directly on top of your cheese. Salt and pepper your egg to taste if preferred and top your sandwich off with the remaining piece of toast. Enjoy!

5. If you want to make your breakfast even heartier, add 1 minute onto your meal plan and after step one, microwave one piece of turkey bacon (do this before microwaving your egg). Be aware when buying turkey bacon in stores since some turkey bacon has just as much fat and calories as real bacon. You might as well just have real bacon at that point, right? Butterball Turkey Bacon is fabulous and will run you only 25 calories and 1.5 grams of fat per slice. Microwave one piece on a paper towel for 45 seconds (adjust cook time if needed). Again, if you could care less about calories or fat, or maybe you’re just in the mood to spurge, use real bacon. It does do wonders. Or, if you’re in the mood for spice, splash some salsa or hot sauce on that sandwich. Most hot sauce is calorie-free so why not indulge?

I hope you enjoy your sandwich! I’ve been eating my Morning Muffin almost every day now for at least the last 7 years. It’s a very simple way to a fast, low calorie breakfast for just 200 calories! Having once had a weight problem myself, I can honestly tell you this is the easier way to keep the weight off or lose a few pounds without feeling like you’re starving yourself. For more tricks of the trade when it comes to low calorie breakfast recipes, and for healthy eating plans and tips, check out my other easy meal plans and low calorie meals.