Dietitian-approved, protein-packed breakfast recipes with less than 400 calories a pop by Melissa Meier
It’s been said that a high protein meal is the best way to start the day. Our resident dietitian Melissa Meier gives us five delicious ideas that are all under 400cal. Genius!
Sick of eating breakfast only to feel peckish an hour later? Your go-to brekkie could be low on all-important protein. To keep hunger pangs at bay for at least a couple of hours, you need around 20 grams of protein per main meal – something you’re definitely not getting if your breakfast repertoire is limited to avocado toast or cereal with almond milk.
To give you a helping hand, here are five dietitian-approved breakfasts that aren’t only packed with protein (and sans protein powder, mind you), but delicious and under 400 calories per serve, too.
1. Veggie omelette = 375 calories, 27g protein
Full of protein and heart-healthy fats, eggs are perfect for a quick, easy and satisfying brekkie. To prepare your omelette, halve a handful of cherry tomatoes and throw them in a small pan with a teaspoon of extra virgin olive oil. Meanwhile, whisk together two eggs, half a cup of reduced-fat ricotta cheese and half a grated zucchini, then pour the mixture into the pan and cook. To balance out the meal with some much-needed carbs, serve your omelette alongside a slice of wholegrain toast. Delish!
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2. Brekkie smoothie = 385 calories, 19g protein
A yummy option when you’re on-the-go, the addition of rolled oats and peanut butter means this smoothie will keep you feeling full for hours. Simply combine one cup of reduced-fat cow’s milk, two tablespoons of plain reduced-fat Greek yoghurt, one-third of a cup of rolled oats, a banana and a teaspoon of natural peanut butter in a blender and blitz until smooth. Ready in 30 seconds flat, this smoothie beats a drive-through McMuffin on busy mornings any day.
3. Baked beans on toast = 395 calories, 20g protein
If you’re on the hunt for a plant-based brekkie option, this one is for you. A humble tin of baked beans is jam-packed with plant protein as well as slow-burning carbs and fibre for a healthy gut. This trio of nutrients is super satisfying, so you can say goodbye to the mid-morning trips to the biscuit jar. For a well-balanced meal, I’d suggest pairing a 220g tin of reduced-salt baked beans with a couple of slices of wholegrain toast.
4. Muesli, yoghurt and fruit = 389 calories, 19g protein
There are *a lot* of mueslis on the supermarket shelves and unfortunately, they don’t all get my tick of approval. For a better-for-you muesli, you’re looking for something that’s untoasted (because it’s less likely to contain added sugars and oils) and dried fruit free – essentially, just a mixture rolled oats, nuts and seeds. Pair half a cup with 170 grams of plain reduced fat Greek yoghurt and two passionfruit and hey presto, your calorie-controlled breakfast is served.
5. Brekkie wrap = 395 calories, 20g protein
Another good choice when you’re on-the-run, start with a wholemeal wrap for a boost of fibre and low-GI carbs. Fill it with two scrambled eggs along with one cup each of spinach and mushrooms cooked in a teaspoon of extra virgin olive oil. Not only is it delicious, this brekkie wrap gets you two of your five daily serves of veg all before nine o’clock. #Winning.
Melissa Meier is a Sydney-based accredited practising dietitian. You can connect with her on Instagram @honest_nutrition.