Advertisement

7 energy-boosting breakfasts under 400 calories

These no-fuss meals take minutes to make—and will power you through the morning.

Updated on May 19, 2022

open faced egg and avocado sandwich
1 / 9

Eating a healthy breakfast can help jump-start your day, but sometimes fitting it into the morning rush can be tough. With a little bit of prep, though, it’s possible to reap the benefits of an early meal.

Research has linked eating a nutritious breakfast each morning to lower risk factors for heart disease. It may also help you manage your weight by increasing energyShow More

A smiling woman enjoying a bowl of yogurt and berries with a glass of orange juice for an energy-boosting breakfast.
2 / 9
Reap the benefits of tracking

Logging your food and beverage consumption can help keep you on track for eating the right foods at the right times. It can also help boost weight loss. The more consistent you are with tracking, the better your results will be, and technology can help.

In one 2021 study published in TranslationalShow More

Oatmeal in a jar with banana and blueberries.
3 / 9
Overnight oats

A busy morning doesn’t have to be an excuse to skip breakfast. Overnight oats are a quick and versatile a.m. option that can be prepped the night before and enjoyed on the go. In a jar or airtight container, combine one part oats with two parts liquid of choice—water, nonfat milk, and unsweetenedShow More

Huevos rancheros served on a plate at breakfast time.
4 / 9
Huevos rancheros

No need to wait for a table at your favorite brunch spot to enjoy this flavorful meal. Making huevos rancheros is easier (and healthier) than you might think. You'll need just a few ingredients: one tortilla, one whole egg, 1 teaspoon of olive oil, and 1/4 cup of salsa.

Heat half your oil in aShow More

Eggs baked inside of an avocado for an energy-boosting breakfast option.
5 / 9
Egg-stuffed avocado

This Instagram-worthy breakfast looks too good to eat but is actually easy to whip up. Slice one medium avocado in half and place onto a baking sheet. Crack one whole egg into the center and bake at 425 degrees Fahrenheit for 15 to 20 minutes. Top with sliced green onions, a drizzle of hot sauce,Show More

A bowl of mashed sweet potatoes with chunks of walnuts.
6 / 9
Mashed sweet potato bowl

This is another easy make-ahead option for breakfast, filled with savory autumn flavor. At the beginning of the week, bake or boil a few peeled sweet potatoes, mash them up, and store them in an airtight container in the fridge until you're ready to build your bowl.

The orange mash makes a greatShow More

Breakfast skillet with eggs, peppers, and jalapeños, all under 400 calories.
7 / 9
Southwest egg scramble

Scrambled eggs come together in just minutes, but all alone, they can be bland and boring. This southwest-inspired dish contains loads of color, flavor, and nutrition.

In a nonstick skillet, sauté 1 tablespoon of chopped white onion and 1/4 cup of diced bell pepper. Add 2 tablespoons of black beansShow More

A chia pudding parfait under 400 calories surrounded by nutritious berries.
8 / 9
Chia pudding parfait

Chia seeds are a superfood sensation. You can enjoy them in lots of creative ways: blended into smoothies, sprinkled over salads, or added to the top of picture-worthy acai bowls. Per ounce (about 2 tablespoons) the small black seeds contain 4,915 milligrams of omega-3 fatty acids. These fats areShow More

Two slices of avocado toast with black sesame seeds under 400 calories.
9 / 9
Avocado toast

Skip a trip to the café and create this wholesome morning meal at home. Grab a slice of whole-grain bread, toast until desired crispiness, and layer on half a ripe, mashed avocado. Go the savory route and top with a squeeze of lemon juice and a sprinkle of crushed red pepper flakes or sweeten upShow More

Slideshow sources open slideshow sources

Duan D, Pilla SJ, Michalski K, Laferrère B, Clark JM, Maruthur NM. Eating breakfast is associated with weight loss during an intensive lifestyle intervention for overweight/obesity. Obesity (Silver Spring). 2022;30(2):378-388.
Santos HO, Genario R, Macedo RCO, Pareek M, Tinsley GM. Association of breakfast skipping with cardiovascular outcomes and cardiometabolic risk factors: an updated review of clinical evidence. Crit Rev Food Sci Nutr. 2022;62(2):466-474.
Robertson MC, Raber M, Liao Y, et al. Patterns of self-monitoring technology use and weight loss in people with overweight or obesity. Transl Behav Med. 2021;11(8):1537-1547.
United States Department of Agriculture. Dietary Guidelines for Americans, 2020-2025. Accessed May 13, 2022.
Gutiérrez S, Svahn SL, Johansson ME. Effects of Omega-3 Fatty Acids on Immune Cells. Int J Mol Sci. 2019;20(20):5028. Published 2019 Oct 11.

More On

Plant these vegetables now if you’re planning a fall garden

video

Plant these vegetables now if you’re planning a fall garden
The key to a fall harvest is planting everything you need to by late July or early August. Watch this video for plants to add to a healthy diet.
Braised mahi-mahi with couscous recipe

article

Braised mahi-mahi with couscous recipe
This protein-rich seafood dish also packs whole grains and fiber.
10 lent-friendly meal ideas

slideshow

10 lent-friendly meal ideas
Take the guesswork out of meal prepping with these tasty meatless meals. 
9 foods that are great frozen

video

9 foods that are great frozen
As much as people love fresh food, some foods are just as good flash-frozen. Check out the benefits of certain frozen foods.
5 health benefits of pumpkin and pumpkin seeds

video

5 health benefits of pumpkin and pumpkin seeds
Pumpkin seeds, or "pepitas" are full of vital nutrients.