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10 High-Protein Breakfasts with Only 400 Calories for Weight Loss

Head and shoulders photograph of Anju Mobin
Woman in activewear and headphones eating breakfast in kitchen
If done right, breakfast can kick-start your weight loss journey in the most impactful way. Here are 10 high-protein breakfasts with only 400 calories that are low in calories and carbs and high in protein, good fats, and fiber.

Protein provides satiety and boosts your metabolism (1). It has a high thermic effect on food (TEF), meaning it uses more calories to digest food (2). Healthy monounsaturated and polyunsaturated fat increases your fat-burning rate and reduces insulin spikes.

» Check out our top picks for the best meal delivery services to make weight loss easy and convenient.

1. Veggie Omelet With Cheese

Eggs are very high in nutritional value and are considered one of the best protein sources. A vegetable omelet can be a tasty and healthy breakfast option that is low in calories but high in essential nutrients.

This meal is around 205 calories, so you can add bits of bacon and shredded cheddar to increase it to 400 calories.

Recipe

Sauté fresh spinach, mushroom, green pepper, and onions. In a bowl, whisk two eggs with salt and pepper.

Heat a little oil in a pan and pour in the egg batter. Let it cook and layer with veggies and cheese. Fold it gently and serve.

2. Pesarattu

Pesarattu is a kind of crepe made of sprouted green gram. This meal comes in at just 145 calories, 6.3g of protein, and 4.9g of fat. It is low in sodium, saturated fat, and cholesterol. With the goodness of vegetable protein and fiber, pesarattu is a delicious and healthy breakfast option for those with diabetes and hypertension.

Two pesarattu with peanut chutney comes under 400 calories and can keep you satiated for hours.

Recipe

Soak green gram for 4-6 hours and blend to a paste. Add in ginger, green chilies, and cumin seeds. Add some water for a smooth batter. Pour the mixture into a pan and spread it like a crepe. Add in some ghee and cook both sides.

For the peanut chutney, blend roasted peanuts, garlic, green chilies, cumin, salt, and tamarind with a little water.

» More: 10 Sugar-Free Snack Ideas for Diabetics

3. Miso Vegetables and Tofu

Tender vegetables and crispy pan-fried tofu lightly marinated with miso paste make for a great start to your day. Bell peppers and snow peas give you the right amount of fiber, vitamins, and minerals. Tofu is high in protein, calcium, magnesium, zinc, phosphorus, and iron.

This meal is just 200 calories and is gluten- and dairy-free.

Recipe

Mix white miso paste, rice vinegar, soy sauce, sesame oil, sriracha, and water to make the sauce. Stir fry the tofu and vegetables in olive oil. Mix in the sauce and top with scallions and sesame seeds.

4. Tuna Tartare

This high-protein pescatarian meal contains 16g of protein, 9g of fat, and 200 calories. Two servings are an excellent source of protein and omega-3 fatty acids.

Tuna tartare is gluten-free, high in protein, low in carbs, and requires zero cooking. Make sure to use sushi-grade tuna.

Recipe

To make the sauce, combine garlic, ginger, soy sauce, sesame oil, rice vinegar, and honey. Add the diced tuna, green onions, and sesame seeds.

Plate your tartare, add finely chopped avocado, cucumber, and cilantro, and top with lime, salt, and pepper. Serve with sesame seeds, sriracha, and some cilantro as a garnish.

5. Avocado Toast

Avocado toast is a popular breakfast item loaded with essential nutrients. One slice of avocado toast contains around 195 calories, so two slices can reach the 400-calorie mark. This breakfast is high in protein, good fats, and potassium.

Recipe

Toast the bread. You can use whole grain, multigrain, or sourdough. To make the topping, mash the avocado and add sea salt and lime juice. Quick, easy, and delicious!

» Learn more: 10 Reasons Why You're Not Losing Weight on a Keto Diet

6. Ham, Egg, and Avocado Breakfast Burrito

This healthy breakfast will keep you full until lunchtime. Avocados provide good fats and are considered heart-healthy. It has important fat-soluble vitamins and many phytonutrients. This dish contains around 400 calories.

Recipe

In a pan with olive oil, add peppers, veggies, garlic, and onions. Add in whisked eggs and make a scrambled egg with your veggies.

Warm your corn tacos and add in the filling. Layer avocado slices on top of the eggs, and add some salsa and sour cream.

7. Vanilla Greek Yogurt Pancakes with Blueberries

This delicious breakfast is easy to make and contains only 73 calories. Three of these and a banana (89 calories) give you around 400 calories.

Recipe

Mix together whole wheat flour, all-purpose flour, baking powder, unsweetened almond milk, vanilla extract, Greek yogurt, sugar, and eggs. Whisk until batter is smooth.

In a non-stick skillet, add some cooking spray, pour in the batter, and cook your pancakes. Before serving, slice a banana and layer it on top. Add a drizzle of honey and enjoy this decadent breakfast.

8. Bibimbap

Bibimbap is a Korean delicacy and packs a lot of protein, good fats, and fiber. It is a well-balanced meal that consists of beef strips, eggs, spinach, shiitake mushrooms, mung bean sprouts, lettuce, shredded carrots, cucumber, and seaweed served on a bed of rice. It is the perfect sweet and savory combination.

This meal contains around 59g of net carbs, 5g of fat, 9g of protein, and 350 calories.

Recipe

Marinate the beef with soy sauce, sesame oil, brown sugar, and garlic for 30 minutes. Cook and set aside. Thinly slice your favorite vegetables and cook them.

Put the cooked rice, meat and vegetables, and seasoned seaweed in a bowl. Toss some toasted sesame and bibimbap sauce, and complete the dish with a fried egg.

» Looking for vegan alternatives? Use these plant-based proteins instead.

9. Cheese and Vegetable Frittata

This recipe is an instant hit. It has eggs, green string beans, cheddar cheese, chopped vegetables of your choice, and onions. It is exactly 400 calories and contains a good amount of protein, fiber, and potassium.

Recipe

Steam the spinach and other vegetables. In a separate bowl, beat the eggs with a bit of cream, salt, and pepper. Add in the cheese. In an oven-safe dish, layer the vegetables, add the egg batter, and bake.

Serve with baby spinach or any leafy green of your choice.

10. Shakshuka

Shakshuka is a popular breakfast in the Middle East and North Africa. It's a savory combination of tomatoes, onions, garlic, spices, and eggs. You can add your favorite greens to increase the nutritional value.

This dish is high in protein and contains 337 calories, 22g of protein, and 20g of fat.

Recipe

First, sauté the greens and vegetables of your choice with olive oil or butter. Add paprika, cumin, chili powder, garlic, cilantro, and parsley.

Once fragrant, create gaps between the veggies and add in eggs. Cover and cook until the whites are set. Sprinkle with sea salt and enjoy.

Take Away

Protein boosts your metabolism, making it the perfect tool for weight loss. You can have a hearty and delicious breakfast and still lose weight. You can also try out the calorie-counting apps for more effective weight loss and calorie tracking.

» Don't have time to cook? Try one of our top picks for the best weight loss meal delivery programs like Nutrisystem or Diet-To-Go.

References

  1. https://pubmed.ncbi.nlm.nih.gov/18827579/
  2. https://pubmed.ncbi.nlm.nih.gov/31021710/
Head and shoulders photograph of Anju Mobin
Anju Mobin is a certified nutritionist with work experience as a Diet and Fitness Consultant from numerous medical clinics. Founder and editor of fitnesshacks.org, Anju strives to simplify complex information about nutrition, health, and fitness for the general public. As a mother of four children, she also writes about pregnancy and post-pregnancy nutrition, drawing from her own experience.

*The information on this site is based on research, but should not be treated as medical advice. Before beginning any new diet plan, we recommend consulting with a physician or other professional healthcare provider. Results may vary based on various health factors, individual weight loss plans and adherence to the meal plan.