These 400-Calorie Meals Will Make You Fall in Love With Breakfast All Over Again
How many calories should your breakfast be?If you're trying to lose weight, then the magic number for you is 400.In fact eating four, 400-calorie meals a day fuels energy, revs your metabolism, and makes you feel full longer while keeping calories in check. This translates into effortless weight loss. (Want more 400-calorie meals? Get them delivered right to your inbox with our free newsletter!)See 10 breakfasts that add up right!
PB&B Sandwich
This peanut butter and banana sandwich is a healthier version of "The Elvis," since it was one of the King of Rock's favorite meals when topped with bacon. We left out the meat and added fresh blueberries on the side.
- Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter
- Top each half with ? c sliced banana
- Eat as an open-faced sandwich with a side of 20 blueberries
Total calories: 406
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Cheesy Eggs on Toast
Order this omelet at your favorite weekend breakfast spot, or make this combo in your own kitchen.
- Request an omelet made with 1 egg and 2 egg whites
- Fill it with spinach, tomatoes, and a sprinkle of shredded mozzarella
- Eat with 2 slices of whole wheat toast (no butter!)
Total calories: 391
Honey-Sweetened Granola
This homemade fruity, nutty granola recipe makes 18 half-cup servings and costs less than the store-bought kind. Personalize it by swapping in your favorite nuts, dried fruits, or the kind of honey that you like best.
- Make the Honey-Sweetened Granola (get the recipe here)
- Pour ? c Honey-Sweetened Granola in a bowl
- Top with ? c low-fat milk
- Serve with 6 oz orange juice
Total calories: 416
More from Prevention: 6 Delicious Honey Recipes
Egg Sandwich on the Run
This is a great go-to sandwich if you're relying on a food court, heading out for an early-morning road trip, or grabbing a quick breakfast on your way to work. Who says you can't have fast food?
- Order a Dunkin' Donuts Egg & Cheese on English Muffin (without meat)
- Wash it down with a small iced latte with fat-free milk
Total calories: 401
Peach Parfait
This ready-in-a-minute yogurt dish adds calcium to your diet and helps boost your immune system. Swap peaches for your other favorite fruits for a quick flavor switch.
- Spoon ? c fat-free artificially sweetened vanilla yogurt into a dish
- Top with ? c store-bought low-fat granola
- Top with ? c sliced fresh peaches
- Sprinkle on ground cinnamon
Total calories: 407
Ham & Cheese Frittata
Love ham and cheddar in your eggs? Whip up this satisfying frittata for a Sunday brunch. Making it at home will help you control portion size and resist high-calorie sides like bacon, sausage, or home fries.
- Peppers and onions add great flavor for few calories
- Swap the cheddar cheese for a low-fat version
- Leftovers are delicious warmed up or at room temperature
- Add 1? c of sliced cantaloupe for a sweet ending
Total calories: 396
Not-Your-Ordinary Cereal & Milk
Cereal is often the easiest breakfast to get down on a busy morning. Add fresh flavor to yours with protein-packed walnuts and fiber-rich fruit. You can even change up the flavor by swapping blueberries for 1 c sliced strawberries.
- Pour 1 c Kashi Go-Lean cereal into a bowl
- Top with 1 c blueberries
- Sprinkle with 2 Tbsp walnuts
- Add 1 c low-fat or fat-free milk
Total calories: 407
Waffle Sundae
This warm waffle and cool yogurt combo is a delicious sit-down meal that's ready in less than 5 minutes. Too sweet for the morning? Serve it as an after-dinner dessert.
- Prepare 2 frozen whole grain waffles according to package directions
- Top each waffle with ? c nonfat plain yogurt
- Add 1 Tbsp slivered almonds, ? c fresh raspberries, and ? Tbsp pure maple syrup
Total calories: 409
Bagel with Cream Cheese
Yes, you can eat bagels and still lose weight! Just be aware that most bagels are 290–400 calories, depending on the flavors or ingredients. If you're eating out, tell your server to "go light" on the cream cheese; a thin spread will keep you thin!
- Order a large raisin bagel from a deli or fast-food restaurant
- Have it spread with 2 Tbsp light cream cheese
- Enjoy it with an 8 oz. cup of black coffee or tea
Total calories: 431
Oatmeal-Berry Pancakes
What's better on a leisurely weekend morning than making pancakes with the family? These fluffy hot cakes pack a nutritional punch with oatmeal, whole wheat flour, and blueberries. Yum!
- Whole wheat flour and oatmeal boost the fiber
- Keep your serving to 3 pancakes to stay in the 400-calorie range
Total calories: 390
Morning meals that will keep you full 'til lunch