Breakfast is the most important meal of the day unless your intermittent fasting. Consuming a high calorie meal might put you at a disadvantage, especially if your a woman or someone who has a sedentary day job. Starting your day with a low-calorie meal that not only tastes amazing but satiates your hunger as well. So without further ado, here are 5 low-calorie recipes for just under 400 calories with some veg and vegan alternatives that you can incorporate into your diet today and save calories for the day.
1.Egg stir fry (High protein, Non-Veg)
An egg stir fry is simple and fast. It’s made with ingredients that are readily available and are inexpensive. It’s one of the best low-calorie recipes that you can incorporate into your diet plan to get your protein in and stay full without getting over 400 calories.
Total calories: 310
| Macros | grams |
| Protein | 15 |
| Carbs | 22 |
| Fats | 16 |
| Fiber | 3 |
| ingredients | spices |
| 1 tomato | salt to taste |
| 1 onion | chili powder to taste |
| 100 grams capsicum | black pepper to taste |
| 1 garlic clove (single) | 1/2 teaspoon cumin powder |
| 2 whole eggs | 1/2 teaspoon corainder powder |
| 1 teaspoon olive oil | |
| 1 teaspoon Soy sauce | |
Process
- Take an onion and tomato and dice them. Take 100 grams of capsicum (any color as the calorie difference is negligible) and slice them into long strings. Take a single garlic clove and dice it.
- Take a bowl and crack two whole eggs into it. Add salt, chili powder and black pepper to taste and whisk.
- Heat a pan with one teaspoon of olive oil on medium heat.
- As the pan gets hot. Add 1 teaspoon of soy sauce along with the diced onion to it and sauté them for 1-2 mins or until the onions become slightly brown. Now add the diced garlic to it and sauté for another 30 seconds (Do not overcook the garlic. Just slightly brown).
- Now add the capsicum and tomatoes to it along with 1/2 teaspoon cumin , 1/2 teaspoon coriander powder and stir
- Let it simmer for 2-3 minutes tops (just until they soften).
- Now add the egg mixture to the pan and as the egg starts cooking, scramble it. Keep cooking until the egg reaches the desired consistency you want.
- Enjoy
Tofu Stir fry (High Protein, Vegan)
Tofu is an excellent source of protein with low sodium and zero cholesterol. It is an excellent alternative for people with heart conditions and blood pressure, as well as vegans and vegetarians. Do not use more than 1 teaspoon of soy sauce if you don’t want more sodium, as just a teaspoon is 294.mg sodium or refrain from the ingredient. If you are suffering from high blood pressure, you should not consume more than 1,500 mg of sodium, especially if you have high blood pressure, according to the American Heart Association.
Total calories: 302
| Macros | grams |
| Protein | 19 |
| Carbs | 23 |
| Fats | 10 |
| Fiber | 4 |
| ingredients | spices |
| 1 tomato | salt to taste |
| 1 onion | chili powder to taste |
| 100 grams capsicum | black pepper to taste |
| 1 garlic clove (single) | 1/2 teaspoon cumin powder |
| 200 grams Tofu | 1/2 teaspoon corainder powder |
| 1 teaspoon olive oil | |
| 1 teaspoon Soy sauce | |
Process
- Take an onion and tomato and dice them. Take 100 grams of capsicum (any color as the calorie difference is negligible) and slice them into long strings. Take a single garlic clove and dice it.
- Take some Tofu and cut it into bite-size cubes.
- Heat a pan with one teaspoon of olive oil on medium heat.
- As the pan gets hot. Add 1 teaspoon of soy sauce along with the diced onion to it and sauté them for 1-2 mins or until the onions become slightly brown. Now add the diced garlic to it and sauté for another 30 seconds (Do not overcook the garlic. Just slightly brown).
- Now add the capsicum and tomatoes to it along with 1/2 teaspoon cumin , 1/2 teaspoon coriander powder and stir
- Simmer for 2-3 minutes tops (just until they soften).
- Now add the tofu to the pan and fry until all sides are golden brown (3-5 minutes).
- Enjoy
2. Cheese Omelet (High protein, Non-Veg)
This cheese Omelet not only tastes great but has 35 grams of protein and just 360 calories, which makes it the best low-calorie recipe on this entire list when you compare the calorie to protein ratio. The cheese omelet is an excellent choice if your goal is to build muscle and lose weight. You can use egg whites as well to further lower the calories and -10 grams of fat. However, whole eggs make the dish taste way better and there is an extra 2 grams of protein per egg.
Total calories: 360
| Macros | grams |
| Protein | 35 |
| Carbs | 16 |
| fats | 18 |
| fiber | 2 |
| Ingredients | spices |
| 2 eggs (whole) | salt to taste |
| one onion | red chili powder to taste |
| Kraft natural cheese- Shredded Cheddar fat free (28 g) | black pepper (to taste) |
| Cheese Slices Low Fat (single slice) (20g) | 1/2 tsp olive oil |
| Kraft- Natural Shredded Fat Free Mozarella Cheese (30g) | |
Process
- Take an onion and dice it into smaller pieces.
- Crack two whole eggs into a bowl and add the diced onion to it. Add salt, pepper, red chili powder to taste and whisk everything together.
- Heat a pan with 1/2 teaspoon of olive oil and once hot, add the egg mixture to it.
- Spread the egg mixture around the pan for an even layer and slightly shape it.
- Once a crepe like shape is formed, spread 30 grams of Shredded Fat Free Mozzarella Cheese, 28 grams of shredded non-fat cheddar cheese and a single slice of low fat cheese on top of the egg (break the slice of cheese and spread it evenly on top of the egg for an even bite).
- Fold one side of the crepe on to the other and close it into a crescent shape. Let the egg cook until the cheese is melted inside of it completely.
- Enjoy
3. Shakshuka (High protein, Non-Veg)
This Shakshuka is an amazing way to spice up your breakfast from just plain eggs to a whole meal without adding too many calories.
Total calories: 368
| Macros | grams |
| Protein | 16 |
| Carbs | 31 |
| Fats | 15 |
| Fiber | 4 |
| Ingredients | spices |
| 3 tomatoes (medium or small) | salt to taste |
| one onion | 1/2 teaspoon black pepper |
| 100 g bell peppers (capsicum) | 1/2 teaspoon coriander powder |
| 2 garlic clove | 1/2 teaspoon cumin powder |
| one teaspoon olive oil | 1/2 teaspoon paprika |
| 2 whole eggs | 1 tsp red chili powder or to taste |
Process
- Chop and crush 2 garlic cloves into a paste or substitute with 1 teaspoon of garlic paste. Cut 100 grams of bell peppers into long strings
- Dice the onion and add it to a pan on medium heat with 1 teaspoon of olive oil. Cook until slightly brown.
- Add the garlic paste and bell peppers to the pan and cook for 2 mins. (until the bell peppers get slightly soft)
- Take three tomatoes and cut them into 4 big chunks and add to the pan or use canned tomatoes (worth three tomatoes) and simmer.
- Once the simmering starts and the tomatoes become soft, mash them inside the pan using a spatula and add 1/2 teaspoon paprika and 1/2 teaspoon cumin along with 1/2 teaspoon black pepper as well as salt to taste and mix for 10-20 seconds.
- Dig two holes in the puree with a spatula and add two whole eggs to them.
- Put a lid on the pan and let it cook until the eggs reach the desired consistency you want. (3-4 min)
- Add some cilantro (optional) and enjoy
Shakshuka (High protein, Vegan)
If your vegan or vegetarian, you can substitute the eggs with tofu and you have a high protein, low sodium and zero cholesterol meal that not only tastes amazing but has a meat-like texture. Depending on how firm your tofu is, it can be an alternative to paneer and it is a vegetarian alternative but is derived from animal milk.
Total calories: 364
| Macros | grams |
| Protein | 20 |
| Carbs | 31 |
| Fats | 14 |
| Fiber | 4 |
| Ingredients | spices |
| 3 tomatoes (medium or small) | salt to taste |
| one onion | 1/2 teaspoon black pepper |
| 100 g bell peppers (capsicum) | 1/2 teaspoon coriander powder |
| 2 garlic clove | 1/2 teaspoon cumin powder |
| one teaspoon olive oil | 1/2 teaspoon paprika |
| 200 grams tofu | 1 tsp red chili powder or to taste |
Process
- Chop and crush 2 garlic cloves into a paste or substitute with 1 teaspoon of garlic paste. Cut 100 grams of bell peppers into long strings
- Dice the onion and add it to a pan on medium heat with 1 teaspoon of olive oil. Cook until slightly brown.
- Add the garlic paste and bell peppers to the pan and cook for 2 mins. (until the bell peppers get slightly soft)
- Take three tomatoes and cut them into 4 big chunks and add to the pan or use canned tomatoes (worth three tomatoes) and simmer.
- Once the simmering starts and the tomatoes become soft, mash them inside the pan using a spatula and add 1/2 teaspoon paprika and 1/2 teaspoon cumin along with 1/2 teaspoon black pepper as well as salt to taste and mix for 10-20 seconds.
- Add your tofu to the mix and let it cook for another 3-4 minutes. (if you want to use fried tofu, you can fry it separately and add it to the pan as well).
- Add some cilantro (optional) and enjoy
4. French toast (High protein, Non-Veg)
French toast is an extremely satiating food to have for breakfast. It tastes delicious, is easy to make and will keep you full.
Total calories: 324
(with honey as the only topping)
| Macros | grams |
| Protein | 12.5 |
| Carbs | 37 |
| fats | 1 |
| fiber | 1 |
Total calories: 393
(50 g strawberries and 1/2 banana as additional toppings)
| Macros | grams |
| Protein | 13.5 |
| Carbs | 38 |
| fats | 1 |
| fiber | 3.5 |
| Ingredients | spices | toppings (optional) |
| 2 egg whites | 1 tsp cinnamon powder | 50 g strawberries |
| 1 tablespoon honey or 1 stevia | | 1/2 banana (59 grams) |
| 3 White bread slices | | |
| 3 tablespoon skim-milk | | |
Process
- Take any square shaped bowl or tray and add two egg whites to it along with 3 tablespoon skim-milk. Add 1 teaspoon of cinnamon powder and 1 tablespoon of honey (or stevia to save 64 calories).
- Heat a pan on low heat.
- Whisk the mixture and dip your white bread slices into it one by one to absorb the mixture and place them on the pan.
- Cook until golden and serve.
Note:
if going for the 393 calorie French toast using artificial sweetener like stevia instead of honey can reduce the total to 329 calories.
Alterations
You can make various changes to this recipe before cooking it or after. Replacing honey with stevia will make the meal just 250 calories. Honey can be added at the end to use as a topping as well, instead of using it in the mixture. You can add additional toppings as well if you have already used honey in the mixture and add 50 g of strawberries and 1/2 banana, which is 59 calories. Your total calories come out to 383 (honey + strawberries + 1/2 banana).
If you used stevia instead of honey, your total calories come out to 319( stevia + strawberries+ 1/2 banana). Adding strawberries and banana to this dish increased its fiber and this makes it way more filling than it already is. Fiber keeps you full longer, that is one of the reasons it is mentioned here in the macros.
French toast (High protein, Vegan)
You do not need to skip French toast if your vegan or a vegetarian. Just by substituting eggs with soy milk. You can also enjoy the same meal. The reason soy milk is used in this recipe is because it has more protein per half cup (121.5grams) than other forms of vegan milk like almond or cashew milk.
Total calories: 328
(with honey as the only topping)
| Macros | grams |
| Protein | 7 |
| Carbs | 45 |
| fats | 3 |
| fiber | 3.5 |
Total calories: 397
(50 g strawberries and 1/2 banana as additional toppings)
| Macros | grams |
| Protein | 8 |
| Carbs | 62 |
| fats | 3 |
| fiber | 6 |
| Ingredients | spices | toppings (optional) |
| 121.5 grams Soy milk | 1 tsp cinnamon powder | 50 g strawberries |
| 1 tablespoon honey or 1 stevia | | 1/2 banana (59 grams) |
| 3 White bread slices | | |
Process
- Take any square shaped bowl or tray and add half a cup (121.5grams) of soy milk to it. Add 1 teaspoon of cinnamon powder and 1 tablespoon of honey (or stevia to save 64 calories).
- Heat a pan on low heat.
- Whisk the mixture and dip your white bread slices into it one by one to absorb the mixture and place them on the pan.
- Cook until golden and serve.
The vegan version of French toast is more satiating than the non-veg version as the fiber content is double the amount that was in the non-veg version.
5.Acai Bowl (Healthy desert, Non-Veg)
If you crave something sweeter. An acai bowl is both healthy and full of fiber. However, the calories certain toppings have can very well take your meal above 400 calories.
Total calories: 328
(without toppings)
| Macros | grams |
| Protein | 12 |
| Carbs | 48 |
| fats | 8 |
| fiber | 4.5 |
Total calories: 328
(with blueberries (25g) & 1/2 banana (59g))
| Macros | grams |
| Protein | 13 |
| Carbs | 66 |
| fats | 8 |
| fiber | 7 |
Total calories: 355
(with 10g granola)
| Macros | grams |
| Protein | 13 |
| Carbs | 54 |
| fats | 10 |
| fiber | 5.5 |
| ingredients | toppings (optional) |
| Sambazon Organic Orginal Blend Acai 100g | Blueberries 25g |
| 100 g frozen strawberries | 1/2 banana 59g |
| 1/2 banana | granola 10g |
| 1/2 cup low fat yogurt or greek yogurt for protein | |
| 2-3 tablespoon low fat milk | |
Process
- Add Sambazon Organic Original Blend Acai 100g along with 100 g of frozen strawberries,1/2 banana, 1/2 cup low fat yogurt or Greek yogurt (for more protein) to a blender. If your vegan substitute with soy yogurt.
- Before blending, add 2-3 tablespoons of low fat milk (or soy milk if vegan) to the blender to make it easy for the ingredients to blend.
- Once blended to a thick consistency, add your toppings and enjoy
To make it vegan. Substitute the low fat milk with 3 tablespoons of soy milk which has 24 calories and 1.5 grams of protein. Soy milk is a great alternative if you want to add more protein in liquid form to your smoothies or shakes. You can leave the low fat yogurt or Greek yogurt out completely or substitute it with soy yogurt. Making it vegan will increase the protein in the bowl up to 15 grams easily. The 10-20 caloric difference still put this version of the Acai bowl below the 400 calorie range. A vegetarian or vegan diet requires ample amounts of protein from plant-based products as the primary sources of protein that are based on animal-products are not an option.
