400 – 500 Calories breakfast meals without grain products
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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

-- Eggs2 large140
-- Cheddar cheese1 oz115
-- Red peppers1/4 cup12
-- Olive oil1/4 tbsp30
Turkey bacon2 slices70
Banana1 small90
You can replace the banana with a slice of whole grain bread or with some other fruits like an apple, an orange, a pear or with about one cup of blueberries or other berries you like.

Take into consideration that adding a coffee with cream and sugar to your breakfast will increase the Calorie intake with about 50 Cal.