350 – 400 Calories breakfast meals high in protein content
5 (100%) 1 vote

These breakfast meals can be used in muscle gain and muscle definition meal plans due to their high protein and low carb & low-fat content. If you go for a meal plan with 3 meals and 2 snacks per day a 350-400 Calories breakfast will fit in a meal plan with less than 2000 Calories per day.
For muscle gain your meal should contain more calories than you burn so, most probably, this type of meals, with just 350 to 400 KCal, will be suitable only if you compensate in the meals of the rest of the day.
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.

350-400 Cal Fried eggs plus a fruit

FoodServingCalories
Total375
Whole-grain bread1 slice70
Fried eggs
- Eggs2 large140
- Olive oil1/2 tablespoon60
Banana1 medium105
This menu contains about 16 grams of proteins, you can improve a little bit the protein content by using high protein bread. It can be an option for a muscle definition meal plan.

350-400 Cal omelet with cheese and turkey

FoodServingCalories
Total380
Omelet
- Eggs1 large70
- Olive oil1/4 tbsp30
Low-fat cheddar cheese1/4 cup50
Turkey bacon2 slices70
Whole wheat bread, toasted1 slice100
Orange1 medium60
With about 30 grams of proteins this meal can be included both in muscle definition and gaining muscle meal plans.

350-400 Cal Avocado omelet

FoodServingCalories
Total374
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. The menu option contains about 20 grams of proteins and a bunch of vitamins and fibers.

350-400 Cal Oatmeal

FoodServingCalories
Total371
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 over 21 grams of protein. Dietary fibers from this meal will help you 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

FoodServingCalories
Total367
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 it contains mayonnaise and bread, this breakfast meal has a very low content of saturated fats and more than 20 grams of protein which makes it a very good idea for a muscle definition diet.

350-400 Cal Turkey sandwich

FoodServingCalories
Total382
Turkey Sandwich
-- Whole-grain bread2 slices140
-- Turkey ham2 slices72
-- Tofu2 slices100
Apple1 medium70
A breakfast meal option with 25 grams of proteins and lots of fibers ideal as a quick breakfast when you are in a rush.

350-400 Cal Quick breakfast

FoodServingCalories
Total388
Multigrain bread1 slice65
Peanut butter1 tbsp95
Dried Fruit Mixture2 oz138
Banana1 small90
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.