It's ok to have a little extra in the calorie department for breakfast, even when on a diet. There are a lot of nutritional benefits to the carnation powder alone. Personally, I always mix mine with water to cut down on the milk calories, but you can also add in other powdered supplements like whey or soy protein to amp it up a little and keep you fuller longer. You can also try using it as an additive for breakfast smoothies (I would recommend vanilla, banana, or strawberry powder for this) to boost the vitamins you wouldn't normally get from a fruit smoothie. You can also check out their sugar-free varieties, if you're worried about diet using this product while dieting as they are just as nutritious with about half the calories.