400 – 500 Calories breakfast meals without meat
Rate this post

These breakfast meals are ideal if you don’t like meat. If you don’t eat meat, breakfast will be the meal where it is easiest to integrate the daily necessary quantity of proteins (eggs are one of the best possible sources of proteins).
In 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 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 doesn’t contain any meat but it still has a high protein content and a bunch of fibers and healthy fats.

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.

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