400 – 500 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 400-500 Calories breakfast will fit best in a meal plan with 1600-2200 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.

400-500 Cal Avocado toast with eggs

FoodServingCalories
Total440
Avocado toast with eggs
-- whole grain bread, toasted2 slices140
-- eggs2 large140
-- Avocado, mashed1/2 medium130
-- Olive oil1/4 tbsp30
This meal is full of proteins, fibers and healthy fats.

400-500 Cal Omelet with cheese and bacon

FoodServingCalories
Total437
Omelet
-- Eggs2 large140
-- Cheddar cheese1 oz115
-- Red peppers1/4 cup12
-- Olive oil1/4 tbsp30
Turkey bacon2 slices70
Whole wheat bread1 slice70
Ready in 5 min, healthy and nourishing. Depending on your preference, you can give up at cheese to add more turkey bacon or vice versa, it will still remain a high protein meal.

400-500 Cal Yogurt parfait

FoodServingCalories
Total410
Greek yogurt, plain & non fat1/2 cup120
Nuts & seeds mix1/4 oz40
Skim milk1 tbsp1
Berries1/4 cup20
Peanut butter1 tbsp94
Oats flakes2 tbsp9
Chia seeds1/2 tbsp35
Vanilla extract1/4 teaspoon1
Banana1 small90
If you want to start your day with something sweet, full of vitamins, fiber and that will not affect your diet, then this is a perfect solution.

400-500 Cal Milk & Cereal

FoodServingCalories
Total465
All-bran cereal1 cup160
Skim milk3/4 cup65
Banana1 medium105
Almonds12 pieces135
This meal is ready in less than 5 minutes and it can offer you the energy you need until the lunchtime.

400-500 Cal Turkey sandwich

FoodServingCalories
Total442
Turkey Sandwich
-- Whole-grain bread2 slices140
-- Turkey ham2 slices72
-- Cheddar cheese1 slice60
Greek yogurt, low fat1 container80
Banana1 small90
This nourishing meal option contains about 50-60% of the daily need of Calcium. 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.

400-500 Cal Tortilla with grilled chicken, hummus and vegetables

FoodServingCalories
Total445
Grilled chicken breast3 oz80
10-inch flour tortilla1 pieces140
Hummus1/4 cup110
Romaine lettuce1/2 cup4
Tomatoes1/2 medium9
Cucumber1/4 medium2
Greek vinaigrette dressing1 tbsp30
Apple1 medium70
This sandwich has a low-fat content and you will be able to resist until lunch without any other snacks.