They say breakfast is the most important meal of the day—and for good reason. A well-balanced morning meal can boost brain power, keep your metabolism humming, and curb cravings until lunch. But when you’re trying to stay on track with weight loss or mindful eating, the key is choosing smart, satisfying meals that won’t leave you reaching for snacks an hour later. That’s where the magic number comes in: 400 calories. These ten delicious breakfasts strike the perfect balance of flavor, nutrition, and staying power—all under 425 calories.
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 1/4 c sliced banana
- Eat as an open-faced sandwich with a side of 20 blueberries
Total calories: 406 Calories
Cheesy Eggs on Toast
You can order this omelet at a diner or your favorite weekend breakfast spot. If you’re on a budget, you can make this combo in your 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 Calories
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 (see the recipe! )
- Pour 1/2 c Honey-Sweetened Granola in a bowl (2) 63)
- Top with 2/3 c low-fat milk (68)
- Serve with 6 oz. orange juice (85)
Total calories: 416 Calories
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
- Add 1 packet of artificial sweetener to the coffee if you’d like
Total calories: 401 Calories
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 1/2 c fat-free artificially sweetened vanilla yogurt into a dish (115)
- Top with 1/4 c store-bought low-fat granola (226)
- Top with 1/2 c sliced fresh peaches (66)
- Sprinkle on ground cinnamon (0)
Total calories: 407 Calories
Ham and 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 a few calories
- Swap the cheddar cheese for a low-fat version
- Leftovers are delicious warmed up or at room temperature
- Add 1 1/2 c of sliced cantaloupe for a sweet ending
Total calories: 396 Calories
Not-Your-Ordinary Cereal & Milk
Cereal is often the easiest breakfast to prepare on a busy morning. Add fresh flavor to yours with protein-packed walnuts and fiber-rich fruit. You can even swap blueberries for 1 cup sliced strawberries (50 calories).
- Pour 1 c Kashi® Go-Lean cereal into a bowl (140)
- Top with 1 c blueberries (83)
- Sprinkle with 2 Tbsp walnuts (82)
- Add 1 c low-fat or fat-free milk (102)
Total calories: 407 Calories
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 1/4 c nonfat plain yogurt
- Add 1 Tbsp slivered almonds, 1/4 c fresh raspberries, and 1/2 Tbsp pure maple syrup
Total calories: 409 Calories
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 (360)
- Have it spread with 2 Tbsp light cream cheese (69)
- Enjoy it with an 8-oz cup of black coffee or tea (2)
Total calories: 431 Calories
Oatmeal Buttermilk and 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
- This recipe got a 4-out-of-5-star rating from our readers!
- Keep your serving to 3 pancakes to stay in the 400-calorie range
Total calories: 390 calorie
