300 – 350 Calories breakfast meals without grain products
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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

Plain omelette
-- Egg whites468
-- Egg yolks2110
-- Olive oil1/2 tablespoon60
Banana1 small90
This meal can be integrated very easily into a weight loss or muscle definition diet due to the fact that it contains a low number of Kcalories and will still offer you a fullness sensation. This is meal full of nutrients and vitamins.You can replace the banana with some other fruits like an apple, an orange, a pear or with about one cup of blueberries or other berries you like.

300-350 Cal protein shake

Skim milk1 cup88
Vanila whey protein1 scoop110
Ice1 handfull0
Banana1 small90
Blueberries1/2 cup41
This example of protein shake contains over 30 grams of proteins and is very useful if you are in rush and you want to eat something in the morning.

Take into consideration that adding a coffee with cream and sugar to your breakfast will increase the Calorie intake with about 50 Cal.