Breakfast Options – on The OWL Diet plan, and for the long term!

I know that many of our patients are busy people – needing to get to work, get the kids off to school, get their spouse up and moving, or perhaps rush off to the gym. In a society where many of us become chronically sleep deprived, the temptation is to cut the amount of time that we allow ourselves to get ready in the morning. To accommodate this tight schedule, breakfast is often skipped. Worse yet, you may do a drive-through breakfast, which will not help you lose weight!

So, I offer a couple of “fast and easy” small breakfast options that anyone can find time for. Try eating an apple or a serving of grapefruit, fruit or orange slices. Alternatively, grab a pre-filled cup of yogurt that meets the “80 calorie per serving” limit. There are a few yogurt options that fit the bill, and one that I personally love is a Greek yogurt, with fruit flavor, or fruit in the bottom of the cup.

But what if you want a breakfast that is more substantial? Perhaps it is your day off and you are willing to spend an extra 5-10 minutes making a larger breakfast, while keeping the calories manageable. Here are a few of my favorite “real breakfast” options that work to help you lose weight, and are good to keep using as a way to prevent gaining back pounds you have worked so hard to lose!

Microwave Oatmeal

Buy Quaker one-minute oats, and measure 1/4 cup into a bowl that can be microwaved.

Add 1/2 cup of low Calorie Almond “milk” (30 calories per cup)

Add cinnamon and artificial sweetener to liking (2 packets of Splenda works well)

Microwave for 60-90 seconds.

Allow to sit and cool for 30 seconds, then enjoy!


Egg White Omelet

This recipe takes advantage of the fact that the egg white of an average sized egg equals about 10 calories. (the yolk, on the other hand is about 90 calories!)

Separate the whites from the yokes of 2 medium eggs. Throw away the yolk. Alternatively, buy “Egg Beaters” and measure 1/4 cup.

Whip egg whites, and season to taste with salt and pepper.

Warm up a non-stick frying pan. If needed, add a 1 second spray of Pam (or similar equivalent product). Do not pour oil from a bottle due to the high calorie content of oils.

Add 1/4 cup of diced vegetables (no corn) and lightly pan fry. Choose veggies you would like in your omelet, such as scallions, peppers, and mushrooms.

Add whipped egg whites to lightly cooked diced vegetables. When omelet is cooked, serve on a plate and season with hot sauce if desired (Cholula or Tabasco for example)

As an option, you could also toast 1/2 of a “thin bun” or 1/2 of a “bagel thin” (adding 50-55 calories to the meal), and place the omelet on the bun or bagel thin.



This is popular, and fast to make. Using a blender, add the contents of an 80 calorie yogurt cup, with 1 cup of Almond milk (or Cashew milk at 25 calories per cup).

Add 1/4 cups of fresh berries. You may also add cinnamon, artificial sweeteners or zero calorie flavored syrup at this point. Ice chips are optional. Blend until smooth and enjoy!