Breakfast can be one of the most challenging meals to plan. Do I have time? Is it healthy? Should I just grab something on the way to work?
Often, if we don’t choose the right options for our first meal, we set ourselves up for overeating. Many people rush out the door late for work and grab a banana bread or a bacon and egg roll at the local café without realising how many calories they’re consuming. Making our own food allows us to control the ingredients, which is crucial for managing our weight effectively.
Try These Easy, High-Protein Breakfasts Under 400 Calories:
1. Avocado Toast with Egg
2. Berry Yogurt Smoothie
Ingredients:
- 1 cup Greek yogurt (~100 calories)
- 1/2 cup frozen berries (~35 calories)
- 1 medium banana (~105 calories)
- 1/2 cup spinach (optional) (~3 calories)
- 1/2 cup almond milk (~15 calories)
How To Make:
- Combine all ingredients in a blender.
- Blend until smooth.
- Pour into a glass and enjoy!
Total Calories: ~258
Protein: ~12 grams
Tip: Add a scoop of protein powder to increase protein content if desired.
3. Chia Seed Pudding with Almonds
Ingredients:
- 1/3 cup chia seeds (~240 calories)
- 1 cup almond milk (~30 calories)
- 1 tablespoon honey or maple syrup (~60 calories)
- 1/2 cup fresh fruit (~30 calories)
- 1 tablespoon sliced almonds (~35 calories)
How To Make:
- In a bowl, mix chia seeds with almond milk and honey or maple syrup.
- Stir well, cover, and refrigerate overnight (or for at least 4 hours).
- Before serving, top with fresh fruit and sliced almonds.
Total Calories: ~395
Protein: ~14 grams
4. Bacon and Egg Muffin
Ingredients:
- 1 standard English muffin (~130 calories)
- 1 slice cooked bacon (~42 calories)
- 2 large eggs (~140 calories)
- 1 slice low-fat cheese (~50 calories)
- 1 tablespoon tomato or BBQ sauce (~15-30 calories)
- A pinch of salt and pepper
How To Make:
- Toast the English muffin.
- Cook the eggs to your liking (scrambled or fried).
- Layer the eggs, bacon, and cheese on the muffin.
- Add a tablespoon of tomato or BBQ sauce.
- Season with salt and pepper to taste.
Total Calories: ~377
Protein: ~23 grams
5. Egg White and Spinach Wrap
Ingredients:
- 6 egg whites (~105 calories)
- 1 whole egg (~70 calories)
- 1/2 cup fresh spinach (~3 calories)
- 1 whole wheat tortilla (~100 calories)
- 2 tablespoons shredded cheese (~60 calories)
- A pinch of salt and pepper
How To Make:
- Scramble the egg whites and whole egg in a pan.
- Add spinach and cook until wilted.
- Wrap the mixture in the tortilla with shredded cheese.
Total Calories: ~338
Protein: ~28 grams
Sauce Options: Add salsa or a dollop of Greek yogurt for extra flavor.
6. Tofu and Avocado Breakfast Bowl
Ingredients:
- 1/2 cup firm tofu (~90 calories)
- 1/4 avocado (~60 calories)
- 1/2 cup cooked quinoa (~110 calories)
- 1/2 cup cherry tomatoes (~15 calories)
- 1/4 cup black beans (~55 calories)
- 1 tablespoon nutritional yeast (~20 calories)
- A pinch of salt, pepper, and a squeeze of lime juice
How To Make:
- Press and crumble the tofu, then sauté it until golden and crispy.
- In a bowl, combine the sautéed tofu with cooked quinoa, cherry tomatoes, and black beans.
- Top with sliced avocado, nutritional yeast, salt, pepper, and a squeeze of lime juice.
- Mix everything together and enjoy a nutrient-packed breakfast.
Total Calories: ~350
Protein: ~22 grams
Note for Men: If you need more calories or protein, simply increase the portion sizes to suit.
REMEMBER: The goal is to start your day with a calorie-controlled meal that keeps you full and energised. If we can’t manage our nutrition from the start, how can we expect to get the rest of our diet right?
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