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]

Elle Penner, MPH, RD
by Elle Penner, MPH, RD
May 18, 2017
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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.

READ MORE > WHAT 1,200 CALORIES LOOKS LIKE [INFOGRAPHIC]

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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About the Author

Elle Penner, MPH, RD
Elle Penner, MPH, RD

Elle is a nutrition and wellness writer, recipe developer, blogger and nutrition consultant whose favorite things include her camera, carbs and quality time with her toddler. For more from this busy mama, check out Elle’s lifestyle blog or connect with her on Instagram, Pinterest and Facebook.

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65 responses to “What a Nutritious Breakfast Looks Like at 300, 400 & 500 Calories [Infographic]”

  1. Avatar Amanda Jayne Fuller says:
    May 18, 2017 at 9:40 am

    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 .

    Reply
  2. Avatar Mellatrixa says:
    May 18, 2017 at 12:13 pm

    #smoothielife

    Reply
    • Avatar Jan says:
      June 7, 2017 at 9:39 pm

      I love me some peanut butter and banana on toast but my smoothies have more protein and are quicker to gulp down before work.

      Reply
  3. Avatar Steve Martinson says:
    May 18, 2017 at 7:05 pm

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

    Reply
    • Avatar Amanda Jayne Fuller says:
      May 18, 2017 at 10:42 pm

      What do you mean?

      Reply
      • Avatar Edival says:
        May 19, 2017 at 7:29 am

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

        Reply
        • Avatar Amanda Jayne Fuller says:
          May 19, 2017 at 9:25 am

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

          Reply
        • Avatar Afghan Kush ♠ ᴠᴇʀɪғɪᴇᴅ says:
          May 23, 2017 at 11:39 am

          where in the article do they talk about weight loss? This is a fine diet for anyone training. Want to lose weight? burn more calories when you exercise and reduce carbs. Cardio. Cross train. Repeat.

          Reply
          • Avatar karinagw says:
            June 3, 2017 at 7:32 am

            Not in the article, but it is tagged as a weight loss article not a training article. But, it is a fairly useless infographic without amounts. Me, I have no problem with carbs even on weight loss, but that’s because I know me and what works.

    • Avatar John P. Muller says:
      May 23, 2017 at 8:54 am

      Depends on what you’re doing, right? Some people will need more carbs than others.

      Reply
      • Avatar Jim Herring says:
        May 24, 2017 at 1:18 pm

        Maybe the biggest issue above with the carbs is they are bread, more highly processed than fruit, which will cause a blood sugar spike. But the amount above is not bad. And bread is better than sugar. The Fruit is the better carb. It takes a couple hours to process Fructose.
        I find the fat a little heavy and protein low. From a holistic Dr. I learned this approach.
        Use this: 1 serving each = 9-13g carb, 7g Protein, 3.5g fat.
        So, 4 servings each = 40g carb, 28g Protein and 14g fat. Would be close to 400 calories.
        You convert carbs, proteins and fat at different rates so this balanced meal should keep your blood sugar level, and keep you satiated 5-6 hours.

        Reply
      • Avatar Katie says:
        June 9, 2017 at 5:22 pm

        Exactly – I’m 5’8 & 115 pounds – my PT told me to eat a lot & he’s tracking it through this app, cuz the only way I’m not gna b a stick figure is by repairing my muscles by eating, so they can grow – so what works for you, may not work for others — everybody has a different plan, point blank – & if you really want to know portions, get a nutritionist or a personal trainer so they can tell you what YOU need for your personal goals

        Reply
    • Avatar Afghan Kush ♠ ᴠᴇʀɪғɪᴇᴅ says:
      May 23, 2017 at 11:38 am

      Weight loss and training for races are 2 different approaches. This article is fine for someone who still eats carbs and is training. For people like myself who are athletes training and need to maintain fitness.

      Carbs aren’t evil, just like anything. use in moderation.

      SMH @ you.

      Reply
    • Avatar Xeos says:
      June 5, 2017 at 7:45 pm

      MFP ignores the science behind lowering carb intake. I have no idea why. They even cast doubt on net carbs… it’s disappointing. We need a modern authority on diet and fitness that understands the modern science behind macros

      Reply
  4. Avatar Amanda Jayne Fuller says:
    May 18, 2017 at 10:43 pm

    Sounds nice, never tried protein powders. Thankyou

    Reply
  5. Avatar CVG says:
    June 1, 2017 at 10:41 am

    So… this post means nothing without saying how MUCH peanut butter, or avocado, or banana… come on. You’re a FOOD LOGGING company. This picture is meaningless without listing quantities.

    Reply
    • Avatar Mark Cheplowitz says:
      June 1, 2017 at 11:08 am

      Agreed!!

      Reply
    • Avatar Amy says:
      June 2, 2017 at 5:31 am

      I was thinking the same thing!

      Reply
    • Avatar patsy says:
      June 5, 2017 at 11:19 am

      Me too – very irritating!

      Reply
    • Avatar Gary says:
      June 15, 2017 at 1:59 am

      Well, one piece of bread with peanut butter on it and one full banana is roughly going to come to about 300 calories.

      Reply
    • Avatar Alexa_Ness says:
      June 15, 2017 at 2:53 am

      Good point – My slice of peanut butter banana chia seed toast looks way more substantial than what’s pictured here.

      Reply
    • Avatar Paul Boisvert says:
      June 15, 2017 at 3:41 am

      1 toast is 90 cal,
      1 tab sp peanut butter is 100 cal
      1 small banana is 90 cal .
      1 tsp chia 20 cal
      total 300 cal

      Reply
    • Avatar josephz2va says:
      August 9, 2017 at 4:18 am

      Most of us aren’t really good at measuring tablespoons or teaspoons, so I’m going to say a thin layer of PB is 100 calories. You know how mom usually spreads regular butter on toast and the knife scrapes on the toasted slice of bread? It’s a thin layer of butter versus a very big slab of butter.

      Reply
    • Avatar Oli says:
      March 20, 2018 at 9:23 am

      You could also just log the food individually on the calorie counter. There, it will tell you how much calories a tbsp worth of peanut butter is a long with the toast and banana then adjust til you get the calorie count you want….

      Reply
  6. Avatar starsandspice says:
    June 1, 2017 at 10:51 am

    Black coffee?? Never!!! Black coffee would do me in, a splash of milk never hurt anybody.

    Reply
    • Avatar Jan says:
      June 7, 2017 at 9:34 pm

      Ditto. People act like it’s a choice between espresso forever and a Frappuccino™ every morning. Sorry I’m not going to drink garbage-water just to save that 25cal in a splash of almond milk.

      Reply
    • Avatar CalgaryAnimal says:
      June 14, 2017 at 10:19 pm

      Black coffee is never ever going to happen ever!!!

      Reply
      • Avatar Liza says:
        June 15, 2017 at 1:41 pm

        Love drinking my coffee black no cream or sugar. I use to be a big equal fan and creamer and one day I stop using them and could taste the coffee verses the add on’s.

        Reply
        • Avatar CalgaryAnimal says:
          June 15, 2017 at 2:12 pm

          My mom went black a few years ago, I might give it a go for a week and see. Guess it’s much easier to taste differences in the beans flavour…

          Reply
    • Avatar Gary says:
      June 15, 2017 at 2:02 am

      Because you don’t like the taste of black coffee? Drinking it black is the only way I like it, I love the full flavour of coffee.

      Reply
    • Avatar Lynnette Scales says:
      June 15, 2017 at 6:34 pm

      Coffee, I know, Right !!! One packet of Truvia or half packet will not kill anyone either.

      Reply
  7. Avatar Mark Cheplowitz says:
    June 1, 2017 at 11:07 am

    I just don’t understand why these nutritionists that are proposing caloric meal recipes/guidelines can’t seem to provide at least 1 recipe without bread!! (or without carbs!!) And ditto on CVG’s comments!!

    Reply
    • Avatar Mario says:
      June 16, 2017 at 7:34 am

      even in a balanced diet you need carbs, good carbs… and of course in the right amounts

      Reply
    • Avatar oldk says:
      July 28, 2018 at 7:02 am

      Robert Horne said the biggest error in the Pritkikin diet was its over reliance on grains. Seems like they cause joint pain to me and also cause me to want to eat more and more of it.

      Reply
  8. Avatar Jasmine Buescher Clemmons says:
    June 1, 2017 at 11:20 am

    My low carb breakfast of choice is Egg Beaters with Morningstar Crumbles, Onions (if I have some) and a small sprinkle of cheddar cheese (1/8 cup). 220 cal, 9 carbs, 8 fat, 29 protein. I do generally have to add some SF Creamer to my coffee, but this breakfast sticks with me all morning and takes only a few minutes to cook. Now if I could only find a portable lunch besides a salad that would work as well. 🙁

    Reply
    • Avatar Christina Tarnate says:
      June 1, 2017 at 12:35 pm

      Jasmine I have an amazing solution that has worked for many of my clients I work with as a health and wellness coach. 🙂 The hardest is when we are away from home and in a hurry!

      Reply
  9. Avatar Sharong says:
    June 2, 2017 at 5:43 am

    Am I the only one looking at this and saying “what do I do at 10am when I’m starving”?

    Reply
  10. Avatar RW Young says:
    June 2, 2017 at 6:57 am

    What exactly is a “simple egg sandwich”?

    Reply
    • Avatar Gary says:
      June 15, 2017 at 2:18 am

      The picture looks like an english muffin with egg, cheese and avocado. Which off the top of my head would indeed be about 400 calories on average.

      Reply
  11. Avatar Jan Hogle says:
    June 13, 2017 at 10:03 am

    And the war on fat continues. This is an example of the kind of diet that has been promoted for decades now, and it is upside down. Fat is not the enemy (well, except for trans fat) and carbs are not your friend. It is certainly true that “your mileage may vary” but modern nutritional research indicates that carbs should be the small top of the food pyramid and fats should be on the wide base for at least half the population.

    Reply
  12. Avatar Janet says:
    June 14, 2017 at 11:59 pm

    Hi, it all boils down to, no sugar, no bread, no butter, no cake, no fat. No sitting all day.

    Reply
  13. Avatar Steve Rollin says:
    June 15, 2017 at 12:13 am

    Thankfully I have watched BBC videos showing one on Tour de France cyclists’ breakfasts and another on a Welsh Rugby Player’s breakfasts. None of these examples would have been suitable for these athletes.

    Also no surprise Poliquin recommends differently for fat loss, weight training and strength gains than any of these poorly selected breakfast examples.
    .
    Useless article stuck in backward thinking about what a breakfast should be. Each to their own, but I suggest much wider reading than this article to understand what to have as a breakfast to suit the way and reason you train.

    Reply
  14. Avatar Rolf says:
    June 15, 2017 at 12:32 am

    and worse: the white bread > bad fast carbs = refined sugar. replace that with rye bread, take eggs and spinach and you have an awesome breakfast for 230 cal

    Reply
  15. Avatar Ai Van Hoe says:
    June 15, 2017 at 1:39 am

    So hapy to see that so many people understand the way off advertising … They use oure mind, everyday!

    Reply
  16. Avatar Gary says:
    June 15, 2017 at 2:19 am

    I like to have 2 breakfasts. Breakfast one is overnight oats with chia seeds, raisins and blueberries. Breakfast two is two thick slices of back bacon and 3 eggs.

    Reply
  17. Avatar ron bates says:
    June 15, 2017 at 5:00 am

    have done this and to the black coffee tea/ water with fine metabolism excellent purring / now in tough with basic wear and tear/

    Reply
  18. Avatar Rolf says:
    June 15, 2017 at 1:23 pm

    Welcome to the future and check that the competion is miles ahead (and slim lol)

    Eat this breakfast for 4 weeks and step on the scale…..good luck

    Reply
  19. Avatar NateHiggers says:
    June 15, 2017 at 3:17 pm

    i somewhat doubt that you get 19 grams of proteins from the 400 kal breakfast, sammich with egg and avocado + strawberries? The egg is about 8-9 grams of proteins (large one), some little protein in the bread and nearly none in the rest, how to you get to 19 grams?

    Reply
  20. Avatar Adam85 says:
    June 16, 2017 at 4:25 pm

    This looks like it’s just for ladies who want to be slim? What about say plans MMA style physiques which need to talk into account energy to burn + not losing strength??

    Reply
  21. Avatar Gordon Paulsen says:
    June 18, 2017 at 3:42 pm

    I prefer a breakfast with high protein (at least 25 grams) to maintain muscle mass and stave off hunger till lunchtime.
    1 grass fed burger pattie 125g
    1 slice wholewheat toast
    teaspoon of butter
    Rooibos tea with 100ml skim or low fat milk
    Protein 29g
    Carbs 27g
    Fat 14g
    370 calories.

    Reply
  22. Avatar Honest Avy says:
    June 19, 2017 at 7:02 am

    I’m definitely going to try this, so thanks for sharing.

    Reply
  23. Avatar Tina Louden Teel says:
    June 19, 2017 at 5:17 pm

    I find 300 calories in the am won’t hold me until lunch. But I love a tbsp if peanut butter and banana right after early morning workout (my pb is 85 cal per tbsp, and 100 for a med banana). Then I eat 2 hard boiled eggs with siracha about 10 am! Mmmmm….. so my total is about 350. Works great! If you’re logging you only need to look at the calories and portions to get the meal in whatever range you want for your individual needs. I think this is an article to give you ideas, and a ballpark of caloric impact. The rest is up to you!

    Reply
  24. Avatar David says:
    June 20, 2017 at 1:47 pm

    Peanut butter is not something I would contemplate whilst on a calorie controlled diet ?? But I’m English and peanut butter is not as popular here…

    Reply
  25. Avatar Grneyez62 says:
    February 18, 2018 at 12:41 pm

    What is the lowest about of calories you should eat without body going into starvation mode? I was considering a plan that is 30% deficit from my BRM…enough calories?

    Reply
  26. Avatar Chris Jones says:
    July 15, 2018 at 6:52 pm

    I don’t see any infographic . . .

    Reply
  27. Avatar oldk says:
    July 28, 2018 at 7:07 am

    Banana, bread and P. butter.Lots of sugars. GI poor.

    Reply

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