Weight is a common concern for many individuals, and taking the first step towards weight loss often involves making dietary changes. In this article, we will examine 20 nutritious breakfast options, each under 400 calories, that can support you on your weight loss journey.

Healthy Breakfast Ideas Under 400 Calories

Pork Bun

A single 100g bun filled with minced meat, commonly found at bun shops and convenience stores, contains an estimated 325 calories. This soft and delectable option is a wonderful choice for a satisfying breakfast.

Pork bun

Egg and Toast

This traditional Vietnamese breakfast choice features a single egg sandwich prepared with a 200-calorie slice of bread. The accompanying egg, weighing approximately 156 calories, is complemented by condiments that contribute an additional 30 calories. This fast and easy morning meal provides a total of approximately 386 calories.

Egg sandwich

Cheese and Toast

The breakfast sandwich is made with two slices of bread, each weighing around 125 calories, two eggs totaling approximately 155 calories, and a serving of mozzarella cheese weighing 10g and adding up to 28 calories. As a result, this scrumptious and satisfying meal only contains a total of 308 calories.

Cheese and toast

Rice Soup with Minced Meat and Youtiao

If you prefer a liquid breakfast, this porridge is an excellent option. It is made with a bowl of rice soup consisting of approximately 30g of rice soup (about 150 calories), 20g of minced pork (about 50 calories), and two fried youtiao (about 180 calories). Therefore, this breakfast has a total calorie count of approximately 380 calories.

Rice soup with minced meat and youtiao

Smoked Salmon Sandwich

This dish provides approximately 335 calories per 100g serving, with smoked salmon contributing around 210 calories and two slices of sandwich bread adding about 125 calories. Smoked salmon is not only flavorful but also packed with essential nutrients, offering a range of health benefits.

Smoked salmon sandwich

Healthy Breakfast Options Under 300 Calories

Stir-fried sesame chicken breast

This dish is renowned for its weight loss benefits, boasting a calorie count of approximately 245 for a single serving of stir-fried chicken breast. A 100g serving of chicken breast contributes roughly 165 calories, while 10g of sesame oil adds about 50 calories, along with additional seasonings. The result is a flavorful and nutritious breakfast option featuring tender and succulent chicken.

Stir-fried sesame chicken breast

Mashed Potato with Cheese

A serving of mashed potato with cheese weighs 200g and contains approximately 154 calories. The addition of 20g of cheese adds approximately 80 calories, bringing the total calorie count to approximately 240 calories. This dish boasts a delightful soft and smooth texture and can be enjoyed on its own or paired with bread. Please note that the calorie intake may slightly differ when consumed with bread.

Mashed potato with cheese

Oatmeal with banana

This nutritious breakfast includes 100g of oatmeal, which provides approximately 68 calories. Additionally, it contains 100g of banana, which contributes approximately 90 calories. The dish is topped with ½ cup of whipped cream, 1 teaspoon each of vanilla, sugar, and syrup, which adds approximately 100 calories. In total, this breakfast contains approximately 258 calories.

Oatmeal with banana

Butter and ruc toast

You can indulge in the mouth-watering butter and ruoc toast either by visiting sweet shops or by making it at home. A single slice of this delectable treat weighs around 100g and offers approximately 240 calories.

Butter and ruoc toast

Banana and Egg Crepe

To prepare this dish, beat two eggs (approximately 155 calories) and combine with a small amount of sugar before cooking on a stovetop pan. Then, arrange 1 thinly sliced banana weighing approximately 100g (containing 88 calories) on top. The overall caloric content of this dish is approximately 250 calories.

Banana and egg crepe

Sweetened chicken feet is a delicious and popular dish enjoyed by many. The dish consists of succulent chicken feet that have been cooked and marinated in a sweet and savory sauce. The chicken feet are tender and flavorful, making them a perfect appetizer or snack for any occasion. Whether you are hosting a party or simply craving a tasty treat, sweetened chicken feet are sure to satisfy your taste buds. Try this delectable dish and experience the irresistible combination of sweet and savory flavors!

The delicious treat known as sweetened chicken feet is made from a combination of high-quality chicken feet, weighing 50g or 100g, which contribute approximately 80 and 165 calories respectively. The chicken feet are expertly seasoned with a variety of flavorful spices. This exquisite dish delivers a tantalizing culinary experience, all within a remarkably low calorie count of approximately 280.

Sweetened chicken feet

Mashed Potato and Braised Beef

This dish is made with two main ingredients: beef and mashed potatoes. The beef is tenderly braised and each 50g serving contains about 125 calories. The mashed potatoes, weighing approximately 100g, contribute about 80 calories. The dish is also seasoned with various flavors. Therefore, the total calorie count for this dish is approximately 250 calories.

Braised beef and mashed potatoes

Healthy Breakfast Ideas Under 200 Calories

Oatmeal with mixed berries

The oatmeal set consists of 15g of jumbo oats (equivalent to approximately 58 calories), 100ml of whipped cream (around 35 calories), 30g of mixed berries (about 16 calories), and 30g of dried cranberries (also approximately 16 calories), making a total of 125 calories.

Oatmeal with mixed berries

Boiled Eggs and Toast

Looking for a fast and nutritious breakfast option? Look no further! Our delicious dish features a single slice of sandwich bread, totaling approximately 100 calories, paired with a boiled egg, which clocks in at around 50 calories. Combining for a mere 150 calories in total, this breakfast not only provides essential energy and nutrients but also keeps calorie intake in check.

Boiled eggs and toast

Croissant

This croissant is commonly found at the finest sweet shops. Each delectable piece boasts approximately 175 calories, making it a guilt-free treat. With its delicate and flaky layers, biting into this croissant offers a truly delightful and multi-layered experience.

Croissant

Oatmeal and Blueberries Yogurt

This recipe calls for 25g of frozen blueberries, which amounts to approximately 15 calories. Additionally, 50g of natural non-fat yogurt is needed, accounting for about 25 calories. Finally, 25g of jumbo oats are required, contributing roughly 65 calories. When combined, this delightful oatmeal and blueberries yogurt dish contains an estimated total of 105 calories.

Oatmeal and blueberries yogurt

Shrimp with Stir-Fried Vegetables

A single serving of stir-fried shrimp and vegetables contains approximately 184 calories. This nutritious dish is made up of 100g of shrimp (100 calories), 50g of carrot (25 calories), 50g of cabbage (25 calories), 50g of bell pepper (17 calories), and one mushroom (17 calories). With its delightful crunch and sweet taste, this breakfast option is a great source of essential nutrients.

“Light and Nutritious Breakfast Options Under 100 Calories”

Muffin

Boiled Egg with Minced Mushrooms

This dish features a boiled egg with a calorie content of approximately 50 calories per serving. Additionally, it includes 100g of minced fresh mushrooms, which contribute around 13 calories. Combined with various seasonings, the total calorie count for this dish amounts to a mere 80 calories. Prepare and savor this delightful boiled egg dish in the comfort of your own home.

Boiled egg with minced mushrooms

Boiled Egg with Watercress

One nutritious option for a meal is boiled egg with watercress. This combination is a great source of protein and iron, which can help provide energy throughout the day. A serving typically consists of one boiled egg, containing approximately 50 calories, and 60g of fresh watercress, providing roughly 16 calories. Additional seasonings may be added, resulting in a total calorie count of approximately 80.

Boiled egg with watercress

5 Strategies for Cutting Calories While Losing Weight

Cutting calories is a crucial component of maintaining a healthy lifestyle, however, it is essential to approach this process gradually to prevent fatigue and ensure adequate energy intake for optimal bodily function. It is important to note that cutting calories does not entail skipping meals, but rather focuses on decreasing the consumption of foods that are high in sugar, fat, and additives commonly found in fast food options.

To effectively decrease calorie intake, it is essential to include ample amounts of protein and vegetables in your diet. These nutrient-dense foods not only provide essential nutrients but also help in achieving successful weight loss.

To achieve optimal weight loss, it is recommended to incorporate a combination of calorie reduction and regular exercise and physical activity in order to effectively burn excess energy.

Tips for reducing calories during weight loss

Here are some breakfast options under 400 calories that can help with weight loss. We hope you find the perfect menu to support your weight loss goals.