What a Nutritious Breakfast Looks Like at 300, 400 & 500 Calories [Infographic]

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What a Nutritious Breakfast Looks Like at 300, 400 & 500 Calories [Infographic]

No matter what your calorie goal is, making a nutritious breakfast should be a regular part of your morning: It gives you a boost of energy after a long night’s sleep and helps keep those mid-morning hungries at bay. Here’s what a nutritious breakfast might look like at three different calorie targets: 300, 400 and 500.


Keep in mind you can have Options 2 and 3 for 300 calories or less with minor modifications. For the breakfast sandwich, simply omit the cheese. Eyeing the egg scramble? Just skip the toast and cheese. Scroll to the bottom for more information on how to make both.


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  • Amanda Jayne Fuller

    My breakfast is around 520 calories. I have 50g porridge oats, 200ml milk, 100ml water. Then I add 15 almonds, omega seeds and chia seeds. I add honey and cinnamon for sweetness. Sets me up for the morning and the gym .

  • Mellatrixa


  • Steve Martinson

    And the comedy of carb errors continues in the MyFitnessPal blog posts. SMH.

    • Amanda Jayne Fuller

      What do you mean?

      • Edival

        He means MFP pushes excessive carbs which hinder weight loss in the name of “health”.

        • Amanda Jayne Fuller

          I must admit I thought 50% of carbs sounded a lot. But I guess it works for some .

  • Amanda Jayne Fuller

    Sounds nice, never tried protein powders. Thankyou