8 High-Protein Breakfasts for Weight Loss Under 400 Calories

You’ve probably heard the phrase, “Breakfast is the most important meal of the day.” Although opinions on this may vary, there is no doubt that a nutritious breakfast can provide essential nutrients for your day. A well-balanced breakfast can be put together in many ways, but there are a few characteristics that help define a healthy meal: quality carbohydrates with fiber, healthy fats, a serving of produce and enough protein.

Whether you’re focused on weight loss, post-workout recovery, or just aiming to make breakfast part of your balanced diet, a protein-rich breakfast offers many benefits. Protein is a satiating nutrient that helps keep you satisfied throughout the morning, and it supports muscle repair and recovery.

For those focused on weight loss, high-protein breakfasts can be especially helpful. Combined with a low calorie content, protein can help keep you full longer, reducing the likelihood of overeating later in the day. A protein-rich breakfast under 400 calories not only satisfies hunger but also helps maintain a calorie deficit, which is essential for weight loss.

Everyone’s protein needs are different, but a good guideline for a protein-rich breakfast is 20 grams or more. This is enough to support most people’s needs while still allowing you to stay within a reasonable calorie range. Here are eight protein-rich breakfasts under 400 calories. Read on, and for more options, don’t miss 38 High-Protein Breakfasts That Will Keep You Full.

Yoghurt blueberry parfait with walnuts

Greek yogurt is a rich source of protein and provides other important nutrients, such as calcium. Adding California walnuts—which provide 99% of the walnuts sold in the U.S.—not only adds 4 grams of protein, but it also increases the healthy fat content.

Walnuts are the only nut that is an excellent source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, with 2.5 grams per 1-ounce serving. Studies show that adding just one daily serving of walnuts can improve diet quality and increase intake of underconsumed nutrients such as fiber and potassium, especially in those who previously did not eat nuts.

Ingredients

• Greek yogurt, plain, low-fat (166 calories)
• 1 cup blueberries (84 calories)
• 2 tbsp walnuts, chopped (100 calories)

How to do it

Put your yogurt in a bowl and top with berries and walnuts.

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Triple Berry & Kale Smoothie

Smoothies are a popular breakfast, and for good reason. You can tailor them to your food preferences and ideal nutritional composition, and they combine a wide variety of foods in a single shake to make preparation easy. This recipe uses whey protein to pack in over 30 grams of this satiating nutrient. You can use any type of protein powder to make a protein-rich smoothie, or substitute plain Greek yogurt for another protein-rich ingredient.

Ingredients

• 1 banana, sliced ​​(122 calories)
• 1 cup frozen berries (63 calories)
• 1 tbsp hemp seeds (55 calories)
• 1 cup kale (7 calories)
• 1/3 cup whey protein powder (113 calories)
• Water as needed

How to do it

Add all ingredients to a blender along with about ½ cup of water. Start blending, periodically pushing down the smoothie ingredients that collect on the side of the blender. Add additional water for a thinner consistency.

FAMILY: 19 Best High Protein Smoothie Recipes

Avocado toast with smoked salmon

Avocado toast is a popular breakfast option, but it often lacks protein. Adding boiled eggs is an easy way to increase the protein content, or for less preparation you can choose smoked salmon. The combination of protein, fiber and healthy fats in this meal makes for a filling and nutritious option that’s sure to keep you satisfied all morning. For an extra nutritional boost, add some green or sliced ​​tomatoes for extra texture and flavor.

Ingredients

• ½ avocado (161 calories)
• 1 slice of multigrain bread (109 calories)
• 3 ounces smoked salmon (99 calories)

How to do it

Start by toasting the bread to the desired shape. While your bread is toasting, mash your avocado. Spread mashed avocado on your toast and top with salmon.

Breakfast Taco

Eggs are a popular source of protein at breakfast, and loading them into a whole-wheat tortilla makes for a delicious meal. With 23 grams of protein, this option is both filling and relatively low in carbohydrates. You can replace the flour tortilla with a corn one to lower the carb content without losing much protein. Add your favorite hot sauce or salsa for extra flavor, and consider using additional egg whites to boost the protein while keeping the calories low.

Ingredients

• 2 eggs, large (142 calories)
• ¼ cup Mexican cheese, shredded (110 calories)
• 1 cup spinach (7 calories)
• 1 whole wheat tortilla (127 calories)

How to do it

Add cooking spray to a pan and heat over medium heat. Meanwhile, crack your eggs in a bowl and whisk. Add your spinach to the heated pan and wilt. Once it’s mostly wilted, pour your eggs into the pan and stir until they’re fully cooked. Load your boiled egg and spinach mixture into your tortilla and top with cheese.

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Cottage cheese in Melon

Not only is this meal loaded with protein while only containing three ingredients, it’s also relatively low in calories while giving you a hearty dose of fiber. Swap out the cantaloupe for honeydew for a change in flavor, and consider fat-free cottage cheese as a way to cut calories and fat grams without sacrificing protein.

Ingredients

• 1 cup 2% cottage cheese (180 calories)
• ½ cantaloupe (105 calories)
• 1 tbsp chopped walnuts (50 calories)

How to do it

Cut the whole melon in half and remove the seeds. Fill your pitted melon half with cottage cheese and top with walnuts.

FAMILY: 7 Healthiest Cottage Cheese Brands – and 4 to Skip

Protein pancakes

Traditional pancakes aren’t known for their protein content, but these cookies made with cottage cheese and egg whites pack a real protein punch. At well over 20 grams per serving, this meal also provides 6 grams of fiber and natural sweetness from berries. Drizzle a small amount of honey as a syrup alternative and include cinnamon or pumpkin pie spice in your batter for extra flavor.

Ingredients

• ½ cup egg whites (51 calories)
• ½ cup 2% cottage cheese (90 calories)
• ½ cup old fashioned oats (153 calories)
• 1 tsp baking powder (0 calories)
• ½ cup blueberries (42 calories)

How to do it

Combine liquid egg whites, cottage cheese, oats, and baking powder in a blender and blend until mostly smooth. Pour ¼ cup batter into a skillet that has been heated to medium heat and top with some berries. Let cook for about 3 minutes before flipping and cooking for another 3 minutes. Repeat these steps until you have used up your batter and berries.

Overnight oats

Overnight oats can make the morning rush much smoother. By preparing your breakfast the night before, you can simply take it out of the fridge and enjoy it with minimal preparation in the morning. This recipe combined filling protein and fiber, heart-healthy fats, and a hearty serving of produce for just 400 calories.

Ingredients

• ½ cup old fashioned oatmeal (153 calories)
• ½ cup skimmed milk (41 calories)
• 2/3 cup fat-free plain Greek yogurt (59 calories)
• 1 tbsp peanut butter (94 calories)
• 1 cup sliced ​​strawberries (53 calories)

How to do it

In an airtight container, combine your oats, milk, yogurt and peanut butter. Stir until well combined and refrigerate overnight. When ready to eat, top with sliced ​​strawberries and a pinch of cinnamon.

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Hard boiled eggs with toast

Eggs are such a versatile food, and pre-boiling them makes them easy to eat for breakfast and as a snack. They are loaded with protein, and when combined with whole grain bread, nut butter and berries, you have a balanced meal that requires minimal ingredients and prep time. Replace the peanut butter with your favorite nut or seed butter and choose your favorite fruit to top your toast.

Ingredients

• 2 eggs, large, hard-boiled and peeled (142 calories)
• 1 slice of multigrain bread (109 calories)
• 1 tbsp peanut butter (94 calories)
• ½ cup blueberries (42 calories)

How to do it

Toast your bread to desired doneness. Top with nut butter and berries. Enjoy the eggs on the side.

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