350 – 400 Calories breakfast meals without dairy products
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These breakfast meals are ideal if you don’t like dairy products or if you try to remove lactose from your diet. 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 less than 2000 Cal per 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 Chickpeas salad

FoodServingCalories
Total370
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.

350-400 Cal Fried eggs plus a fruit

FoodServingCalories
Total375
Whole-grain bread1 slice70
Fried eggs
- Eggs2 large140
- Olive oil1/2 tablespoon60
Banana1 medium105
You can reduce a little the calories and the carbs by replacing the fried eggs with boiled eggs.

350-400 Cal Avocado omelet

FoodServingCalories
Total370
Avocado Omelet
- Eggs2 large140
- Avocado, diced1/4 medium65
- Olive oil1/2 tbsp60
Banana1 medium105
This is a meal with a very high content of proteins which can get you the fullness sensation.

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 dietary fibers which will improve your digestion.

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 normally sandwiches are not the best idea for the meal plans, 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

FoodServingCalories
Total382
Turkey Sandwich
-- Whole-grain bread2 slices140
-- Turkey ham2 slices72
-- Tofu2 slices100
Apple1 medium70

350-400 Cal Quick breakfast

FoodServingCalories
Total388
Multigrain bread1 slice65
Peanut butter1 tbsp95
Dried Fruit Mixture2 oz138
Banana1 small90
Another good breakfast option if you’re in a rush 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.