300 – 350 Calories breakfast meals without grain products
These breakfast meals are ideal if you don’t like grain products or if you try to remove the gluten from your diet.
Grain products are usually very calorie-dense so if you include them in your diet you will quickly reach the daily calorie target, as an example just imagine that 1 oz of whole wheat crackers has more than 120 calories, 4 times more compared with 1 oz of chicken breast.
If you go for a meal plan with 3 meals and 2 snacks per day a 300-350 Calories breakfast will fit in a 1400 -1600 Cal/day meal plan.
It is not recommended to have a gap bigger than 500 Calories between your intake and your daily calorie consumption. You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.
300-350 Cal Omelet & fruit
|-- Egg whites||4||68|
|-- Egg yolks||2||110|
|-- Olive oil||1/2 tablespoon||60|
300-350 Cal protein shake
|Skim milk||1 cup||88|
|Vanila whey protein||1 scoop||110|
Take into consideration that adding a coffee with cream and sugar to your breakfast will increase the Calorie intake with about 50 Cal.