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Summer Sunday Brunch: Quick and Easy Low Calorie Breakfast Ideas

Gabriel loves to cook all kinds of foods, from baking to a full roast dinner and of course burgers.

Low Calorie Sunday Brunch

Low Calorie Sunday Brunch

We all love our easy Sunday mornings. There is nothing better than waking up knowing you have the whole day ahead to enjoy. The delight to lie in bed wondering, shall I take a stroll in the park, a mystery drive, catch up on a little gardening or perhaps enjoy a well deserved lazy day. Oh! the joy to ponder.

The best thing about Sundays for me is brunch. A real proper traditional cooked breakfast to feast over. No cereal or yogurt in sight. The glorious smell of bacon and fresh coffee, ah bliss.

OK, so how do we do that low calorie style. Simple, just follow the info below and you'll never feel guilty about a cooked breakfast ever again, plus you'll definitely get promoted to the top of ever slimmers christmas list, now that's a result. Based on two people, you will need...


  • 2 fresh eggs
  • splash of cider or white wine vinegar
  • teaspoon of butter
  • 4 slices of lean bacon (remove fat if you struggle to get lean)
  • 2 medium ripe tomatoes, halved
  • 2 frozen waffles
  • 10 white mushrooms, thinly sliced
  • 4 large fresh oranges
  • snipped fresh chives or oregano
  • cracked black pepper


  • Turn on the grill to a medium heat. Sprinkle chives over the tomatoes, season with pepper and place under grill.
  • Fry the mushrooms in a non stick pan on a relative high heat.
  • Add the frozen waffles to the grill along with the bacon (10 mins after the tomatoes). Alternatively make your own waffles in a waffle maker like the one advertised by Amazon below. I have since bought this machine and now make my own. It's so easy to use and really handy to have almost instant waffles on a whim. My little girl adores waffles.
  • Boil the kettle and fill a pot with water adding a good splash of vinegar (cider, white wine or even a fruity vinegar won't leave a a nasty taste on the eggs) bring to a low bubbling simmer.
  • Crack your eggs into individual small cups. When you have a nice even bubble gently lower the cups into the water tipping the egg in, taking the cup from under the floating egg. If you like gadgets invest in an egg poacher. I bought one for my sister and she regularly uses it on Sunday mornings. The eggs come out very well, although a little practice is required. I like my way.
  • Keep an eye on your food as it cooks. You may need to adjust your settings according to your cooker and grill. If you like warm plates, place two under your grill to warm.
  • When your eggs are still soft (2/3 mins) remove from the pot with a slotted spoon.
  • Take out your plates and place a waffle (read instructions on the packet on how long to cook) on each plate topped with a poached egg. Add the tomatoes, bacon and just before you dish the mushrooms add the butter and stir to coat. Serve straight to the plate.
  • Admire your healthy creation and rejoice that all ingredients are normal foods, not a low fat substitute item on the menu.

Delicious Breakfast Waffles: Quick and Easy


Amazon's Choice Waffle Maker: This machine is an excellent choice and easy to use, better still it's easy to clean...

Make Fresh Orange Juice

While your busy preparing and cooking, get the someone else to squeeze the oranges. If you are celebrating a special occasion, pour your juice into a wine/champagne glass and top with sparkling wine. If orange juice isn't your thing squeeze some fresh grapefruits instead. Mixed fruit juices are also great and full of vitamins, going towards your five a day. If you like your coffee make a brew from good coffee beans and serve black. If you're a tea drinker opt for green tea. Lipton's is a good choice if you don't like a strong herby flavor in tea.

Grilled Bacon

Grilled Bacon

The Calorie Counting Bit

I know you want the calorie low down. The good news is this spectacular brunch will set you back a meager 445 calories. The same as a large slice of apple pie. Bet your planning Sunday brunch already. Here's the break down.

  • poached egg 70 cals
  • 2 slices (grilled lean) bacon 100 cals
  • 1 grilled tomato 20 cals
  • 1 grilled frozen waffle 95 cal
  • 5 white mushrooms 20 cals
  • 1/2 teaspoon butter 35 cals
  • fresh orange juice 100 cals
  • black coffee/green tea 5 cals

The great thing about this brunch is you can add or take away any ingredient you want. Use the list above and swop your calories to suit your mood.

Leave the waffle on the side and add another tomato. Take 65 calories from your 445 = 385. Hurrah.

Replace the tomatoes and mushrooms with another poached egg and your still only at 440 calories.

Be really good and go with 2 slices of grilled lean bacon, 1 poached egg and 2 grilled tomatoes and you'll only touch the scale at 210 calories, sorted.

Love tomatoes add 2 grilled tomatoes to a grilled waffle, only 135 calories. Who says we can't do Sunday brunch. It's a breeze.

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That special day with the bubbly will set you back another 75 calories. Leave the mushrooms out and your glass of fizz will only cost 20 calories, ie bubbly minus mushrooms = 20 calories.

Helpful Hints

  • Choose scramble egg on toast = 2 eggs scrambled with 1/2 teaspoon of butter on a slice of toast (not buttered) = 255 calories
  • Mushrooms on buttered toast (mushrooms cooked as above, toast buttered with 1/2 a teaspoon of butter) = 215 calories
  • 2 egg omelet, cooked in 1/2 teaspoon of butter with 2 grilled tomatoes = 215 calories
  • 1 frozen waffle grilled topped with a poached egg and 1 grilled tomato will add a marvelous 95 + 70 + 20 = 185 calories to your daily intake
  • 1 poached egg with 2 grilled pieces of bacon will satisfy your taste buds and your waistline a total of 170 calories
  • Serve your waffle with mushrooms = 150 calories
  • Swop your waffle for a piece of toast (unbuttered) = 135 calories
  • Knock up a 1 egg omelet, cooked in 1/2 teaspoon of butter, with a grilled tomato = 125 calories

These days it's important to eat for life, not for a week or month. The foods we are presented with every day are not the enemy. You can eat everything and anything in moderation. There are low fat cereal bars that have more calories than a poached egg on a waffle. Hello! Which one rocks your boat.

Eat today the way you want to eat tomorrow and for every day that comes after that. Good food doesn't have to be a turn off.

Real food is part of our everyday lives. All you need to do is brush up on how to cook the healthy option instead of spending big bucks on commercial diet foods that leave you hungry (not saying they all do) so go on, push the boat out.

The Perfect Breakfast Sarnie

The Best Bacon Butty

The Best Bacon Butty

The Ultimate Bacon Butty

  • 2 slices of bread (medium loaf) 160 calories
  • 2 slices lean grilled bacon, 100 calories
  • a dab of mustard, 10 calories
  • 4 thin slices of tomato, 10 calories

The joy of a bacon sarnie for 280 calories. A little more than 10% of the recommended daily calories: 2000 for women and 2500 for men.

Eat healthy, eat wise and you will be healthy and wise. Enjoy your food but remember we eat to live, we don't live to eat.

Enjoy your brunch :)

Fancy a Cuppa?

© 2010 Gabriel Wilson


Gabriel Wilson (author) from Madeira, Portugal on October 05, 2020:

Me too! I love a Sunday brunch :)

Anna Javier on October 03, 2020:

Excited to try this! Can't resist anything with bacon.

Gabriel Wilson (author) from Madeira, Portugal on December 29, 2017:

I totally agree Mary. Nothing better than a bacon butty for a weekend treat.

Mary Norton from Ontario, Canada on December 27, 2017:

I do love bacon. I know it is not really healthy but once in a while, a treat is welcome.

Sarah Carlsley from Minnesota on November 30, 2012:

Great ideas here, yummy!

Gabriel Wilson (author) from Madeira, Portugal on May 10, 2010:

Hope you enjoy!

stephensaldana from Chicago on May 04, 2010:

I cannot resist from the temptation of looking and eating all of the above.. its just so yummy and yeah leave the mushroom part aside all the food looked so delicious.. nice hub :)

Granny's House from Older and Hopefully Wiser Time on May 01, 2010:

Wow! you are making me hungry with the great pics. I will bookmark and try the recipes. Thanks

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