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

Breakfast is the most important meal of the day.

It is very true. But you need to plan it in a manner that it not only is nutritious but also kick-starts your weight loss journey in the right way.

However, ‘eat breakfast like a king, lunch like a prince, and dine like a pauper’ doesn’t really work. Your breakfast should be low in calories and carbs, and high in protein, good fats, and fiber. Protein gives you satiety and boosts metabolism. It has a high thermic effect on food (TEF) which means it uses more calories to digest food. It amounts to 80-100 calories more. Healthy monounsaturated and polyunsaturated fat fires up your fat-burning rate and also reduces insulin spikes. In this article, we have brought to you 10 high-protein breakfasts with only 400 calories that not only promises a healthy weight loss but are a nutritional powerhouse that meets your physiological requirements.

1. Eggs with vegetables and Cheese

Eggs are very high in nutritional value and are considered one of the best sources of protein. A vegetable omelet can be a tasty and healthy breakfast option that is low in calories but high in essential nutrients. The right combination for weight loss. One serving is around 205 calories. You can up it with bits of bacon and some shredded cheddar to up it to 400 calories.

Recipe

1. Saute the fresh spinach, mushroom, green pepper, and onions.
2. In a bowl, whisk the eggs with salt and pepper. On a griddle, drizzle some oil, pour in the egg batter, let it cook, layer it with the veggies and cheese and fold it gently. Serve and enjoy.

2. Pesarattu

Pesarattu is a kind of crepe made of sprouted green gram. One serving is just 145 calories, 6.3g of protein, and 4.9g of fat. It is very low in sodium, saturated fat, and cholesterol. With the goodness of vegetable protein and fiber, pesarattu can be a very delicious and healthy breakfast option for people with diabetes and hypertension.

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

Recipe

1. The green gram is soaked for 4-6 hours and then ground to a paste. Add in ginger, green chilies, and cumin seeds while making the batter. You can also add in a little rice flour.
2. In a griddle, pour a ladle of the mixture and spread it like a crepe. Add in some ghee and cook both sides. Enjoy it with peanut chutney. It is protein-packed and is a great accompaniment with pesarattu. In a mixer, grind together roasted peanuts, garlic, green chilies, cumin, salt, and tamarind with a little water. One serving of this chutney has 43 calories.

3. Miso vegetables and tofu

Tender vegetables and crispy pan-fried tofu in a light marinated with miso paste can be a great beginning to your day. The colored 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 plant-based protein is one of the most nutritious foods and a great substitute for dairy. One serving is just 200 calories plus it is gluten and dairy free. You can easily have two servings of it.

Recipe

1. Make the sauce with white miso paste, rice vinegar, soy sauce, sesame oil, sriracha, and water.
2. Stir fry the tofu and vegetables in olive oil. Add in the sauce and top it with scallions and sesame seeds.

4. Tuna Tartare

One serving of tuna tartare contains 16g of protein, 9g of fat, and 200 calories. Two servings are an excellent source of protein and omega-3 fatty acids. It is a very good high-protein pescatarian meal. Traditionally tartare is made from beef, but nowadays tuna tartare has become extremely popular due to its health benefits. It is gluten-free, high in protein, requires zero cooking, and is low carb. Can it get better anymore? You will need sushi-grade tuna, green onions, avocado, cucumber, cilantro, lime juice, and toasted sesame seeds.

Recipe

1. Make the sauce with garlic, ginger, soy sauce, sesame oil, rice vinegar, and honey. Add the cut-up tuna, green onions, and sesame seeds. Plate your tartare by using a mould on a plate.
2. Add the finely chopped avocado, cucumber, and cilantro seasoned with lime, salt, and pepper on top. 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 serving gives you around 195 calories hence two of them can round your 400-calorie mark. It is high in protein, good fats, and potassium.

Recipe

1. Toast the bread. You can use whole grain, multigrain, or sourdough. To make the topping, mash the avocado, add some sea salt, and lime juice. Enjoy it the way it is or add in some toppings of your choice.

6. Ham, Egg, and Avocado Breakfast Burrito

This healthy breakfast is the right one to fuel your day and keep you full. It is packed with protein and potassium and can easily be your diet to go. Avocados provide good fats and are considered heart-healthy. It has important fat-soluble vitamins and many phytonutrients. It has around 400 calories.

Recipe

1. In olive oil, add peppers, veggies, garlic, and onions. Add in nicely wicked eggs and make a scrambled egg with veggies.
2. Warm your corn tacos and add in the filling. Scoop the avocado meat and layer them on top of the eggs. Add in some salsa and sour cream. Roll it and your delicious burrito is ready.

7. Vanilla Greek Yogurt Pancakes with Blueberries

This is a delicious breakfast and a great example of a plant-based protein source. It is easy to make and provides you with only 73 calories. Three of these and a banana (89 calories) give you around 400 calories and can be a delicious start for the day.

Recipe

1. Mix together whole wheat flour, all-purpose flour, baking powder, unsweetened almond milk, vanilla extract, greek yogurt, sugar, and eggs.
2. Whisk properly to make a smooth batter. In a non-stick skillet, put in some cooking spray, pour in the batter with a ladle, and make your pancakes. Before serving, slice the bananas and layer them on top. Add in a drizzle of honey and enjoy the decadent breakfast.

8. Bibimbap

Bibimbap is a Korean delicacy and punches a lot of protein, good fats, and fiber. It is a very well-balanced meal and consists of beef strips, eggs, seasoned spinach, shiitake mushroom, shredded carrots, cucumber, and seaweed. Other ingredients are mung bean sprouts and lettuce which are served on a bed of rice in a bowl. You round it up with a sprinkle of sesame seeds and Bibimbap sauce that is sweet and savory.

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

Recipe

1. Marinate the beef with soy sauce, sesame oil, brown sugar, and garlic for 30 minutes. Cook it and keep it aside.
2. Thinly slice the vegetables and cook them.
3. In a bowl, put the cooked rice, add the meat and vegetables, and seasoned seaweed.
4. Toss some toasted sesame and bibimbap sauce and complete the dish with an egg on top of the rice.

9. Cheese and Vegetable Frittata

Whether you have them for breakfast or brunch, this recipe is an instant hit. It has eggs, green string beans, cheddar cheese, chopped vegetables of your choice, and onions. One serving is exactly 400 calories with a good amount of protein, fiber,  and potassium.

Recipe

1. Steam the spinach, and other vegetables that are cut into very small sizes. In a separate bowl, beat the eggs with a little cream, salt, and pepper. Add in the cheese.
2. In a pyrex dish, layer the vegetables, add in the egg batter, and bake. Serve with baby spinach or any leafy green of your choice.

10. Green Shakshuka

Shakshuka is a very popular breakfast in the Middle East and North Africa. It’s just a combination of tomatoes, onions, garlic, spices, and eggs. You can add your favorite greens to increase the nutritional value. It is high in protein, nourishing, filling, and very easy to make. One serving is 337 calories, with 22g of protein and 20g of fat.

Recipe

1. First saute the greens and vegetables of your choice with some olive oil or butter. Add in the seasonings and herbs.
2. Once you can smell fragrant, create gaps between the veggies and add in eggs. Cover and cook until the whites are set. Sprinkle some sea salt and enjoy this delicacy.

Take away

Protein boosts your metabolism providing the perfect tool for weight loss. Be it your breakfast burritos or Korean bibimbap, enjoy these breakfasts and yet lose weight. You may also try out the calorie-counting apps for a more effective weight loss.