350 – 400 Calories breakfast meals without dairy products
Rate this post

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

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

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

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

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

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

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

350-400 Cal Quick breakfast

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.