Brunch on a calorie deficit
Hey!
So I’m doing 75 hard and part of that is choosing a diet to stick to and for me I like to eat balanced so I chose a calorie deficit that was healthy for my body weight.
This is my brunch, I typically eat noon - 8pm
Half a slice of sourdough cut in half
Two eggs
Light organic mayo spread on toast
Light cheddar cheese on the eggs
Two chicken sausage links
And usually I add onions and spinach but I ran out.
With a 20oz bottle of water with electrolytes and Vitamin C
Okay, so you've seen my go-to brunch that keeps me satisfied while on a calorie deficit – that delicious combo of sourdough toast, scrambled eggs with a sprinkle of light cheddar cheese, and those tasty chicken sausage links. But I know sometimes you need more variety to keep things interesting and stay on track! Sticking to a calorie goal doesn't mean sacrificing flavor or feeling deprived, especially when it comes to brunch, which is honestly one of my favorite meals. If you're looking for more low-calorie brunch options and ideas, I've got a few personal favorites that rotate through my week. The key is focusing on protein, healthy fats, and plenty of fiber to keep you full and energized. 1. Veggie-Packed Egg White Scramble: Instead of whole eggs, sometimes I'll use mostly egg whites for a leaner protein boost. I load it up with whatever veggies I have on hand – spinach, mushrooms, bell peppers, and onions are always winners. A small handful of low-fat feta or cottage cheese can add creaminess without many extra calories. Pair this with a side of fresh berries for natural sweetness and fiber. 2. High-Protein Yogurt Parfait: This is super quick for busy mornings. I use plain Greek yogurt (it's packed with protein!) and layer it with a small portion of low-sugar granola, fresh fruits like mixed berries or sliced kiwi, and a sprinkle of chia seeds for extra fiber and omega-3s. A drizzle of sugar-free maple syrup or a tiny bit of honey can satisfy a sweet craving. 3. Avocado Toast with a Twist: While the original article mentioned a simple mayo spread, for a different flavor profile, I love mashing half an avocado with a squeeze of lime juice and red pepper flakes. Spread it on a slice of whole-grain or light rye toast. Top with a poached egg or some smoked salmon for added protein and healthy fats. Sometimes I’ll add everything bagel seasoning for extra crunch and flavor! 4. Lean Breakfast Burrito Bowl: If you're craving something heartier, a breakfast burrito bowl is fantastic. Start with a base of cauliflower rice or a small serving of black beans. Add a scramble with lean ground turkey or an extra serving of those chicken sausage links (sliced up!), bell peppers, and onions. Top with a dollop of Greek yogurt (as a sour cream substitute) and some fresh salsa. You get all the flavors of a burrito without the high-calorie tortilla. Tips for Making Any Brunch Low-Calorie: Portion Control is Key: Even healthy foods have calories. Measure out your portions, especially for things like nuts, seeds, and even healthy fats like avocado. Load Up on Veggies: Vegetables are your best friends in a calorie deficit. They add volume, nutrients, and fiber for very few calories. Choose Lean Proteins: Eggs, egg whites, Greek yogurt, lean turkey, and chicken sausage are excellent choices. Smart Carb Swaps: Opt for whole grains like sourdough toast (in moderation!), oats, or cauliflower rice instead of refined carbs. Hydrate: Don't forget your water! Just like in my original brunch, adding electrolytes can be a clever way to stay hydrated, especially if you're active or on a program like 75 Hard. Experiment with these ideas to find what works best for your taste buds and keeps you feeling great on your health journey!