A nutrition plan with low-calorie recipes can be a great help in losing weight healthily. It provides structure and you can learn a lot about healthy eating in the process. As breakfast experts, we have therefore collected 7 recipes for breakfasts under 400 calories for you. Try them out and discover your favourite.
healthy breakfast from VERIVAL – try it now!
How do I make a low-calorie breakfast?
The perfect breakfast should give you energy for the day, provide you with important nutrients and, ideally, also satisfy your appetite. This still applies even if your breakfast has fewer than 400 calories.
To do that, you need a clever combination of different foods. You need complex carbohydrates that keep you full for a long time and keep your blood sugar levels stable, filling protein and healthy fats to support nutrient absorption. You should also include foods with a high volume but few calories. These include, above all, fruit and vegetables.
Which foods are low in calories?
The list of the lowest-calorie foods is undoubtedly headed by vegetables. Those varieties that contain a lot of water and dietary fibre are particularly good for losing weight. To illustrate this with an example: a cucumber weighing about 350 grams has only 50 calories. That would mean For a breakfast under 400 kcal, you could theoretically eat eight whole cucumbers. Practically speaking, however, probably not. The example is just to illustrate how you can increase the volume of your breakfast with vegetables without going overboard with calories. The same applies to fruit. However, fruits are not quite as low in calories as vegetables because they contain more fructose.
| Low-calorie vegetables (kcal / 100 g) |
Low-calorie fruit (kcal / 100 g) |
| Cucumber (14 kcal) |
Lemon (23 kcal) |
| Radish (17 kcal) |
Grapefruit (30 kcal) |
| Tomato (21 kcal) | Watermelon (31 kcal) |
| Lettuce (23 kcal) | Strawberries (40 kcal) |
| Aubergine (23 kcal) | Peach (48 kcal) |
| Cauliflower (26 kcal) | Pineapple (52 kcal) |
| Asparagus (27 kcal) | Apple (55 kcal) |
| Broccoli (31 kcal) | Banana (95 kcal) |
Admittedly, fruits and vegetables are by far the lowest-calorie foods, but we have a particularly hot tip: oats. They contain a lot of fibre and swell in the stomach, keeping you full for a long time. Combining healthy oats with a source of protein such as (soya) yoghurt, (soya) milk or similar is an easy way to prepare a low-calorie yet filling breakfast.
How to lose weight with a low-calorie breakfast
First things first: low-calorie recipes and weight loss tips are only relevant for you if your body mass index value is particularly high or your doctor has recommended that you lose weight.
To lose weight with breakfast under 400 calories, it is often not enough just to keep an eye on the calorie goal. It also depends on what your meals are made of. You will lose weight if your low-calorie breakfast keeps you full for a long time and allows you to go without a snack until lunch. Oats, as mentioned earlier, are a good example of this. An oat-based breakfast will give you a feeling of fullness relatively quickly that will last for a long time. What's more, oats are known to boost your metabolism and fat burning.
It is also important that you only eat when you are hungry. If you don't have much of an appetite early in the morning, you can simply postpone breakfast until later. When you do feel hungry, eat slowly and mindfully. Listen to your body and pay attention to how full you feel.
Drinking enough is just as important as having a low-calorie breakfast. It's best to choose water or unsweetened tea.
Are you short of ideas for a breakfast under 400 calories? We have healthy breakfast ideas and the best recipes for every taste:
Overnight oats breakfast under 400 calories
Overnight oats are the perfect breakfast for those who have little time in the morning or are not hungry that early, because they are quick to make and ideal to take with you.
The basic overnight oats recipe for you to customise
The basic recipe for this breakfast favourite is super simple and can be customised to suit your personal taste preferences.
Overnight oats with fruit
Berries are a great topping choice if you want to lose weight. They are low in calories and bursting with healthy ingredients.
Porridge breakfast under 400 calories
Porridge is probably THE classic breakfast dish. That's why this warm, feel-good breakfast should not be missing from your diet, even if you're trying to lose weight. With oats as the base, porridge keeps you full for a long time, with only a few calories.
Low-calorie porridge with your favourite toppings
By choosing the right toppings, porridge is the perfect breakfast for losing weight.
Vitamin booster and breakfast favourite
Low-calorie porridge with vegetables may sound strange at first, but the tasteless courgette gives your breakfast more volume. The larger portion fills you up and also contains extra vitamins.
Sweet breakfast recipes with few calories
Good news for all those with a sweet tooth: if you want to lose weight, you don't have to give up sweet breakfasts, because we have delicious low-calorie recipes for you:
Low-calorie pancakes made from superfoods
Our vegan pancakes are actually a super breakfast because they are made from local superfood oats and nutrient-rich chia seeds. Both keep you full for a long time and make an ideal low-calorie breakfast.
Sweet pizza for breakfast
If you have a little more time at the weekend, you should definitely try our recipe for sweet low-carb breakfast pizza. It not only impresses with few calories, but also with its high fibre and protein content.
Savoury breakfast recipes with few calories
Those who prefer a savoury breakfast can, for example, opt for egg dishes. Add wholegrain pastries for satiety and vegetables for more volume and you have a low-calorie breakfast dish.
Our protein waffles with toppings can be a delicious addition or a snack between meals.
