20 Healthy Breakfast Options Under 400 Calories for Easy Weight Loss

Maintaining a healthy weight is a common concern for many people. The first step to achieving this is to adopt a sensible diet. Discover 20 breakfast menus under 400 calories to aid weight loss in the article below.

A 100g steamed bun with a filling of minced pork, wood ear fungus, and quail eggs can be easily found at bun shops and convenience stores, providing you with about 325 calories. Soft, warm, and delicious, steamed buns are a perfect choice for breakfast.

Steamed buns with meat filling

This is probably a very familiar breakfast dish for Vietnamese people. A fried egg sandwich consists of a 200-calorie bread roll, a fried egg of about 156 calories, and 30 calories worth of vegetables. So, you have a quick and convenient breakfast of about 386 calories.

Bread with fried eggs

Cheese omelet with toast

If you prefer a liquid breakfast, this congee is an excellent choice. A bowl of pork congee contains about 150 calories from 30g of rice, 50 calories from 20g of minced pork, and 180 calories from two fried dough sticks, totaling about 380 calories.

Pork congee with fried dough sticks

This dish provides about 335 calories, with 100g of smoked salmon contributing approximately 210 calories and two slices of sandwich bread providing 125 calories. Salmon is rich in protein and omega-3, offering numerous health benefits.

Smoked salmon toast

Chicken breast is one of the top foods for weight loss. A serving of chicken breast stir-fried with 10g of sesame seeds contains about 245 calories, with 165 calories from 100g of chicken and 50 calories from the sesame seeds and seasonings. The tender and juicy chicken makes for a light and nutritious breakfast.

Sesame chicken breast

A bowl of mashed potatoes with cheese contains about 240 calories, with 200g of potatoes contributing 154 calories and 20g of cheese providing 80 calories. The soft and creamy dish can be enjoyed on its own or with bread, although the calorie count will change slightly if bread is added.

Mashed potatoes with cheese

This dish includes 100g of oats (68 calories), 100g of banana (90 calories), 1/2 cup of skim milk, a teaspoon of vanilla, a teaspoon of cinnamon, and a teaspoon of syrup (about 100 calories), totaling about 258 calories. It’s a highly nutritious breakfast.

You can easily find this delicious peanut butter toast at bakeries or make it at home. A 100g serving provides about 240 calories.

Peanut butter toast

To prepare this dish, whip two eggs (about 155 calories) and add a small amount of flour before frying in a pan. Top with a sliced banana (about 100g, 88 calories). The total energy of this dish is about 250 calories.

Banana egg pancakes

A serving of butter chicken with pasta contains 50g of pasta (about 80 calories), 100g of chicken breast (165 calories), a little butter, and other seasonings, totaling about 280 calories. It’s a flavorful and hearty dish.

Butter chicken with pasta

This dish consists of two main ingredients: beef and potatoes. 50g of beef provides about 125 calories when stewed until tender, combined with 100g of potatoes (about 80 calories) and various seasonings. The total calorie count for this dish is about 250.

Mashed potatoes and beef stew

Oatmeal with raspberries and blueberries includes 15g of jumbo oats (about 58 calories), 100ml of skim milk (35 calories), 30g of raspberries (16 calories), and 30g of blueberries (16 calories), totaling 125 calories.

Oatmeal with raspberries and blueberries

If you want a quick breakfast, try this dish. A slice of toasted sandwich bread is about 100 calories, and a boiled egg is about 50 calories, so you have a 150-calorie breakfast that still provides the necessary energy and nutrients.

Boiled eggs with toast

You can easily find croissants at pastry shops. This flaky, multi-layered pastry contains about 175 calories.

Croissants

To make this dish, you’ll need 25g of frozen blueberries (about 15 calories), 50g of natural, fat-free yogurt (about 25 calories), and 25g of jumbo oats (65 calories), totaling about 105 calories. This simple yogurt, oat, and blueberry dish is a refreshing way to start your day.

Yogurt with oats and blueberries

A serving of stir-fried shrimp with vegetables is about 184 calories, with 100g of shrimp (about 100 calories), 50g of pineapple (25 calories), 50g of carrots (25 calories), 50g of broccoli (17 calories), and one tomato (17 calories). This crispy, sweet breakfast provides various vitamins, minerals, and fiber needed by the body.

A muffin contains 91 calories and also provides protein, fat, sodium, carbohydrates, sugar, and fiber. Although simple, this dish will give you the energy you need for the day.