4 Breakfast Ideas under 400 Calories
BY Laura Girling|April 26, 2018

In a rush in the mornings? Have a go at these ‘make ahead’ breakfast ideas to give you more time with the snooze button. All these recipes are under 400 calories.

STRAWBERRIES AND CREAM OVERNIGHT OATS

INGREDIENTS

30g Rolled Oats
20g Chia Seeds (or flax seed or similar)
Scoop of Hydra 6 Killa Vanilla Protein Powder (optional)
200ml Almond Milk
80g Strawberries
Large Tbsp Fat Free Greek Yoghurt
Tsp Honey

DIRECTIONS

Mix the dry ingredients (oats, chia seeds and protein powder) in a jar or bowl.

Add the Almond milk and stir until mixed through.

Chop the strawberries into chunks and stir through the oats.

Cover and leave in the fridge overnight.

In the morning mix the yoghurt and honey together and pour on top of the oats.

Eat.

Calories 371

Protein 30g

Carbs 34g

Fat 10g

 

SWEET POTATO PEANUT BUTTER EGG MUFFINS

MAKES 12 MUFFINS

INGREDIENTS

  • 1large sweet potato
  • 1 3/4cups liquid egg whites (or 13 egg whites)
  • 1/3cup crunchy peanut butter
  • 1pinch salt
  • 1medium apple, cored and chopped

 

DIRECTIONS

 

  1. Prick sweet potato all over with a fork. Wrap in a damp paper towel. Microwave 6 minutes, until sweet potato is soft. Cool slightly, then peel and mash with a fork. Measure out 1 cup mashed sweet potato for recipe and save any leftovers for another use.

 

  1. Heat oven to 350° and coat a 12-cup muffin tin with cooking spray.
  2. In a large bowl, beat sweet potato, egg whites, peanut butter, and salt until smooth. Stir in apple.
  3. Pour egg mixture into muffin cups. Bake 24 to 26 minutes, untilmuffins are cooked through.
  4. Cool completely before storing in an airtight container in the fridge for up to 4 days. Alternatively, egg muffins will keep in an airtight container in the freezer for up to 3 months.
  5. Reheat muffins in the microwave, or in a 400° oven or a toaster oven on high for 5 minutes.

NUTRITION PER SERVING

Per muffin:
88 calories
3 g fat
9 g carbs
6 g protein

 

MICROWAVE EGG BREAKFAST SANDWICH

INGREDIENTS

  • 1 Bagel Thin
  • ¾ cup egg whites
  • 10-15 fresh spinach leaves
  • 1 wedge Light Laughing Cow Cheese
  • 2 slices tomato
  • 2-4 slices avocado
  • Salt
  • Hot sauce

 

DIRECTIONS

 

Instructions

  1. Toast bagel thin. In a small bowl (I used disposable bowls at the office) add egg whites and spinach leaves, season with salt. Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.
  2. Smear wedge of cheese on toasted bagel thin and add slices of tomato. Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado. Season with more salt and hot sauce if desired.

NUTRITION PER SERVING

371 calories

30.9 g protein

13.1 g fat

36.4 g carbohydrates

 

PEANUT BUTTER COOKIE ENERGY BARS

Serves: about 20 cookie balls or bars

INGREDIENTS

  • 1 pound dry roasted unsalted peanuts
  • 4 ounces pitted Medjool dates, quartered
  • ½ Teaspoon sea salt
  • 2 Tablespoons vanilla extract
  • ¼ cup maple syrup
  • 3-4 Tablespoons water

DIRECTIONS

  1. Place the peanuts and quartered dates into a food processor, and process until small bits with some ‘pea sized’ pieces remain.
  2. Add the sea salt, vanilla extract, and maple syrup to the container. Continue to process until it starts to clump but is still a bit crumbly.
  3. Add the water and process to make a soft dough with small bits of peanut remaining. I ended up using the full 4 Tablespoons to make a soft dough.
  4. Shape as desired. It’s quickest to roll the dough into cookie balls, but you can also pat them out in a plastic wrap lined pan to make bars.
  5. I made 10 small cookie balls, and 1 – 8″x8″ pan of bars with 1 recipe of these energy bars.

 

NUTRITION PER SERVING

159 calories

6 g protein

11.2 g fat

11 g carbohydrates

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