400 – 500 Calories breakfast meals without grain products
These breakfast meals are ideal if you don’t like grain products or if you try to remove the gluten from your diet.
Grain products are usually very calorie-dense so if you include them in your diet you will quickly reach the daily calorie target, as an example just imagine that 1 oz of whole wheat cracker has more than 120 calories, 4 times more compared with 1 oz of chicken breast.
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 over 1600 Cal/day.
You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.
400-500 Cal Omelet with cheese and bacon
|-- Eggs||2 large||140|
|-- Cheddar cheese||1 oz||115|
|-- Red peppers||1/4 cup||12|
|-- Olive oil||1/4 tbsp||30|
|Turkey bacon||2 slices||70|
Take into consideration that adding a coffee with cream and sugar to your breakfast will increase the Calorie intake with about 50 Cal.