Over 500 Calories breakfast meals good for weight loss and weight control diets
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These breakfast meals can be used in weight loss and weight control meal plans mainly due to their low content of carbohydrates and fats. A breakfast with over 500 calories is usually suitable for a meal plan with over 2000 Cal 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.

550-600 Cal Omelet breakfast

-- Eggs2 large140
-- Cheddar cheese1 oz115
-- Red peppers1/4 cup12
-- Olive oil1/4 tbsp30
Cooked Ham2 oz60
Whole wheat bread2 slices140
Peanut butter1 tbsp95
 A very common and healthy breakfast which is full of nutrients and can give you enough energy until lunchtime.

500-600 Cal Milk with cereals

Whole-grain cereal1.5 cup220
Low-fat milk1 cup102
Banana1 medium105
Almonds1 oz164
Milk and cereal are a good option mainly if you choose some cereals with no added sugar.

500-600 Cal Avocado toast with chopped almonds

Avocado, mashed1/2 medium130
Whole wheat bread2 slices140
Olive oil1 tbsp60
Almonds, chopped2/3 oz106
Fresh Orange Juice1 cup120
This breakfast is a good option if you decide to eat most of your carb in the morning. This breakfast contains also fibers and healthy fats.

600-650 Cal Buritto

Ham & Omelet burrito
-- Eggs for omelet2 large140
-- Olive oil for omelet1/2 tbsp30
-- Cooked ham, diced5 oz150
-- Avocado, sliced1/2 medium130
-- Cream Cheese2 tsp34
-- Whole wheat tortillas 10 inch1 tortilla140
 This is a meal option full of proteins and healthy fats. You can reduce the fats by replacing the cooked ham with grilled chicken breast and using a low-fat cheese.

500-600 Cal Turkey sandwich

Turkey Sandwich
-- Whole-grain bread2 slices140
-- Turkey ham2 slices72
-- Tofu2 slices100
Banana1 medium105
Whole wheat crackers2 pieces40
Peanut butter1 tbsp95

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