Nutritionist says 350 calorie breakfast keeps you full and reduces weight

A nutritionist has detailed a 350-calorie breakfast that can help keep hunger at bay all day and aid in weight loss. If you’re on a weight loss journey, breakfast is the most important meal of the day, setting the tone for your eating habits and energy levels.

According to Guna Bilande, a nutritionist who helps people lose weight at Weight Loss Riga, the perfect breakfast should be rich in protein and fiber and rich in essential nutrients. Here, she reveals the smallest 350-calorie breakfast that meets all those criteria and will keep hunger pangs at bay all day—perfect for those trying to drop a few pounds this summer.

“One of the most ideal breakfasts combines Greek yogurt, chia seeds, mixed berries, oatmeal, almond butter and a drizzle of honey,” Guna said.

“This combination creates a meal that’s not only delicious, but full of essential nutrients to keep you satisfied and energized throughout the day.”


  • 1 cup Greek yogurt (about 150 calories, 15 grams protein)

  • 1 tablespoon chia seeds (about 60 calories, 2 g protein)

  • 1/2 cup mixed berries (about 35 calories, 1 g protein)

  • 1/4 cup rolled oats (about 75 calories, 3 g protein)

  • 1 tablespoon almond butter (about 90 calories, 3 g protein)

  • 1 teaspoon honey (about 20 calories, 0 g protein)

This breakfast totals about 350 calories and provides about 24 grams of protein. “Protein is essential for satiety and maintaining muscle mass during weight loss,” Guna said. “The high protein content of Greek yogurt helps build and repair muscle while keeping you full longer.”

Chia seeds, although small, are a powerhouse of nutrients. “These tiny seeds are high in fiber, omega-3 fatty acids and protein,” explained Guna. “The fiber content of chia seeds helps regulate your digestion and keep you full for hours.”

She added: “The grains add a burst of flavor and nutrients without adding many calories. They also provide a healthy dose of fiber.”