350 – 400 Calories breakfast meals good for weight loss and weight control diets
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These breakfast meals can be used weight loss and weight control due to their low content of carbohydrates and fats. If you go for a meal plan with 3 meals and 2 snacks per day a 350-400 Calories breakfast will fit best in a meal plan with 1600-2000 Calories per day.

Even when you are on a program to lose weight you still have to eat properly. In a diet, the difference between the number of calories consumed and the number of calories we eat should be very well controlled. We recommend a maximum gap of about 1000 Cal for short-term diets and maximum 500 Cal gap for medium and long-term diets. You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.

350-400 Cal Chickpeas salad

Cherry tomatoes4 oz20
Cooked Dry Chickpeas3 oz102
Cucumber slices2 oz6
Flat-leaf parsley2 tbsp3
Red onion1 oz12
Olive oil1 tbsp119
Fresh lemon juice1 tbsp3
Almonds15 pieces105
A healthy breakfast meal which provides you more than half of the daily requirement for vitamin A and vitamin C.

Eggs are one of the best choices for the low-calorie meal which can help you have a fullness filling.

350-400 Cal Fried eggs plus a fruit

Whole-grain bread1 slice70
Fried eggs
- Eggs2 large140
- Olive oil1/2 tablespoon60
Banana1 medium105
You can reduce a little the calories by replacing the fried eggs with boiled eggs.

350-400 Cal omelet with cheese and turkey

- Eggs1 large70
- Olive oil1/4 tbsp30
Low-fat cheddar cheese1/4 cup50
Turkey bacon2 slices70
Whole wheat bread, toasted1 slice100
Orange1 medium60
This is a meal with a very high content of proteins which can get you the fullness sensation.

350-400 Cal Avocado omelet

Avocado Omelet
- Eggs2 large140
- Avocado, diced1/4 medium65
- Low-fat milk1 tbsp4
- Olive oil1/2 tbsp60
Banana1 medium105
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. This meal option is also full of proteins, vitamins and fibers.

350-400 Cal Oatmeal

Oats1/4 cup151
Whey protein powder
1/2 scoop70
Almond milk1/2 cup30
Chopped dates1/4 cup120
Maple extract1 tbsp0
This meal option has a high content of vitamin C, Iron and dietary fibers which will improve your digestion. If you have no problem with dairy products you can also replace almond milk with low-fat milk in order to add more Calcium in your diet without increasing the number of calories.

350-400 Cal Tuna sandwich

Tuna Sandwich
-- Whole-grain bread2 slices140
-- Light Tuna Fish (Drained Solids In Water, Canned)2 oz66
-- Pickles1 medium12
-- Light Mayonnaise1 tbsp35
-- Iceberg lettuce2 leafs4
-- Red tomatoes1 slice5
Banana1 medium105
Although normally sandwiches are not the best idea for the weight loss diets if you choose wisely the ingredients they can be a solution mainly for the mornings when you are in a rush.

350-400 Cal Turkey sandwich

Turkey Sandwich
-- Whole-grain bread2 slices140
-- Turkey ham2 slices72
-- Tofu2 slices100
Apple1 medium70
Another breakfast option good in the morning when you are in rush.

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