5 Delicious 500 Calorie Breakfast Ideas to Start Your Day Right

Note: We write our honest review on each product, however, we might receive a sales commission to support this website. See our full disclosure here.

It has been said that “Breakfast is everything…It is the mouthful that is the commitment to a new day.” Whether that first mouthful is enjoyed in the comfort of home, getting settled at the office, or substituted for coffee in the rush to get out the door, breakfast sets the tone for the day. The full spread of iconic staples from muffins, pancakes, and pastries to bacon and eggs and the dozen iterations of breakfast potatoes is hardly a luxury for everyday enjoyment, especially as we are increasingly looking for quick and nutritious options to start out on the right foot. That doesn’t mean we must dial it down to plain yogurt or a protein shake, settling for a morning devoid of flavor and fun.

Healthy breakfasts can look like grab-and-go options that are prepped ahead of time or have quick items ready to throw together in the morning. They don’t have to weigh you down badly, either. Breakfasts 500 calories or less can be packed with the protein and nutrients you need while avoiding any sugar crashes or discomfort some indulgent breakfast staples can yield. Put your best foot forward by planning a little something special for your breakfasts this week, and see why starting your day with a simple, intentional meal can improve your focus and performance throughout the day.

Can Low-calorie Breakfast be Tasty?

It has to be too good to be true, right? Low-calorie breakfasts can not possibly be both delicious and satisfying? Wrong! Healthy breakfasts don’t have to be bland and bare-bones. In fact, learning to start with nutrient-dense, flavorful ingredients as a solid foundation for your meal can turn into exploring new flavors and cuisines while feeling nourished and satisfied. 

With benefits like increased energy and focus that lasts the rest of the day, you’ll be surprised with how many great breakfast options can be added to your routine without taking up time you don’t have.

 

5 Low-Calorie Breakfast Ideas for a Great Start of the Day

 

Veggie Omelet

A classic never goes out of style; the omelet is that breakfast classic. Eggs are packed with protein, which contains many of the essential amino acids we rely on to function, and two eggs make a perfect base for our healthy breakfast. Skip sodium and calorie-dense toppings like sausage and bacon and opt for vegetables instead. 

A cup of bell peppers has more vitamin C than oranges, so adding a few of those into our omelet will be like adding a cup of orange juice but without the added sugar. Spinach and onion are rich in vitamins, minerals, and fiber while being low in calories and big on flavor. Tie your omelet together with a couple of tablespoons of your preferred cheese, and you have a garden delight to start your day. 

And before you toss this idea aside because mornings are just too hectic in your house, remember that an omelet doesn’t have to be limited to fresh cooked, folded, and flipped. Divide your mixture up in a lined muffin tin, bake, and save for later – a breakfast you can microwave on your way out the door. 

veggie omlette

Greek Yogurt Parfait

An alternative to the protein in eggs, greek yogurt is another protein-packed, blank canvas to build your low-calorie breakfast. You can feel like royalty and layer your parfait like a trifle, or just throw it all in a bowl (or Tupperware, let’s be real) and go. 

On the base of yogurt, whole grain granola can provide many different flavor profiles, from cocoa and coffee to fruit and honey, while also providing a healthy serving of complex carbohydrates and plenty of fiber. Complex carbs from grains are great for energy and keep you going without the crashes often associated with simple carbs. 

Fruit like banana and a drizzle of honey for sweetness will bring your bowl together with balanced flavors and extra potential for variety. Make your parfait ahead of time, but leave your granola in a bag or container on the side to add in the morning—it will keep it from getting soft overnight. 

greek yogurth

Avocado Toast with Poached Egg

In its lifetime, avocado toast has become a cultural icon of our shifting breakfast preferences. And while some iterations are wholly indulgent, most are exactly what you need to build a balanced, low-calorie meal. 

A good whole-grain bread will have plenty of complex carbs and fiber, and the seeded varieties provide extra texture to your finished toast. Top with mashed avocado with a bit of salt and pepper, taking advantage of the healthy fats and delicious richness the avocado brings to the table. Finish with a poached egg for added protein and a filling fork-and-knife toast. 

Poaching the egg doesn’t have to be a whole-morning affair either; you can fill a mug with hot water, crack an egg into it (make sure to poke the yolk with a toothpick), and microwave for the same runny-yolk effect without all the headache. 

avocado toast

Smoothie Bowl

Greek yogurt is back, and this time, it’s providing its blank canvas of protein-packed goodness to a 500-calorie smoothie that feels almost too indulgent for this early in the morning. Build your smoothie ahead of time by chopping a banana and adding it to a freezer bag with your favorite berries and a handful of spinach. 

The earthy and neutral spinach will be balanced out (and hidden) by the sweet and tart berries, each with its own nutritional benefits. When you are ready for your smoothie, add your frozen fruit to a blender with Greek yogurt and almond milk, and you have a bowl (or mug) full of vitamins and protein that won’t weigh you down. 

smoothie

Breakfast Burrito

Put down the hash browns and breakfast sausage. This burrito is getting a makeover. We start with scrambled eggs, but instead of opting for breakfast meat, we can get extra protein, plus healthy fats and fiber, from black beans. 

Add a little smashed avocado and cheese for flavor and luscious richness, and top with diced tomato or pico for a fresh flavor. Wrap in your preferred tortilla and enjoy it at home or on the go.

breakfast burrito

Which Ingredients Should be Avoided in a 500 Calorie Breakfast?

 When searching for options and ingredients for your low-calorie, nutrient-dense breakfast, there are a few things to look for. Fresh is typically best, from fruits and vegetables to eggs, meats, and dairy, with minimal added sugars. There are also a few foods of note to avoid: 

  • Breakfast Cereals: Traditional breakfast cereals are loaded with excess sugar, meaning they are less nutrient-dense, calorie for calorie. Not only will they not provide the vitamins and minerals found in fresh fruits and vegetables, but they are made primarily from simple carbohydrates, which lead to a sugar crash later in the day. 
  • Pastries: while handy for on-the-go eaters, pastries are nutrient-dense and contain the wrong nutrients, making them a poor choice for prolonged energy. Unhealthy fats like butter and plenty of added sugar are better replaced with whole-grain toast or oatmeal with fresh toppings. 
  • Processed Foods: Processed meats like bacon and sausage contain excessive sodium and unhealthy fats, leading to calorie-dense, less optimal protein options. Lean protein, like eggs and Greek yogurt, is a lower-calorie choice for a balanced breakfast. 
  • Fried Goods: Fried foods are filled with calories from the oil they are fried in, making them a heavy breakfast choice more likely to weigh you down than keep you going. Grilled or baked breakfast potatoes instead of fried potatoes are a simple swap to stay on the right track.

 

Is it Possible to Lose Weight with a 500 Calorie Breakfast?

If weight loss is your end goal, a 500-calorie breakfast is a great way to start. Balancing healthy proteins and complex carbs will keep you fuller for longer, lowering the tendency to snack throughout the day. 

A balanced breakfast can also help regulate blood sugar throughout the day, preventing mid-day crashes and improving mental clarity and focus. As part of a healthy lifestyle, eating an intentional, low-calorie meal to start the day can help set the tone for portion control and mindful eating habits for the remainder of the day.

Bottom Line

Breakfast is the beginning of the commitment to a new day. A low-calorie, balanced breakfast sets the tone for a commitment to a healthy lifestyle for the day to come. Learning to build a flavorful, mindful breakfast is the first step to taking charge of your dietary goals. 

Starting with a basis of healthy protein, complex carbs, and a variety of nutrients creates the building block to eating mindfully and staying engaged and focused throughout the day. Try a few of these meals and feel the difference for yourself!

About the author

Share

Related FAQ’s

Start with a healthy protein like Greek yogurt or eggs, then choose a handful (3-4) of items to accompany it. Remember to choose no more than one cheese or grain product and up to 4 fruits or vegetables. The more colors, the wider the array of nutrients your food will provide!

Fruits, vegetables, yogurt, whole-grain toast, eggs, granola, and nuts are all great low-calorie breakfast options.

Tofu eggs, black beans, and non-dairy yogurt are all great bases for building a low-calorie vegan or vegetarian breakfast. Focus on getting your protein from low-calorie, nutrient-dense options.

Absolutely. Many of these recipes can be made ahead of time and reheated or blended when needed. Freezer ziplock bags are a great way to make ahead smoothie blends and egg muffins for busy mornings.

Seasoning blends and low-calorie sauces are great ways to play with flavors in your breakfast. Adding flavored honey instead of regular, putting Italian seasoning in the omelet vegetables, or finding a fun hot sauce are all ways to add some flair to your meal.

Food journals are a great way to track what you eat, and there are plenty of free apps that let you input the ingredients you are using. When reading nutrition labels, make sure you stick to the recommended serving sizes and opt for ingredients that have the most bang for your buck—i.e., not filled with sugar and other empty calories.

Quick Navigation
Top Delivery Services
green chef logo
Green Chef Meal Kits Review – Our Hands-On Experience In 2024 
HelloFresh
HelloFresh Meal Delivery Review 2024
Home Chef Meal Kits Review-Our Hands-On Experience In 2024
dinnerly_logo
Dinnerly Meal Kits Review-Our Hands-On Experience In 2024
Blue Apron Meal Kits Review-Our Hands-On Experience In 2024

Related Articles

Hello fresh interior box
What is a Meal kit Delivery Service?
memorial day 2020
The Best Meal Kits for the Memorial Day Long Weekend
mothers day meal kits
The Best Meal Kits for Mother’s Day
The Best Fresh Meal Kits
Father’s Day meal kits
The Best Meal Kits for Father’s Day
Sun Basket Diabetes-Friendly Meals|Sun Basket Diabetes-Friendly Meal Kits
Sunbasket Diabetes-Friendly Plan Review
Sun Basket Meal
Sunbasket Lean & Clean Menu Review
Sun Basket Vegetarian vs Hello fresh Vegetarian (1)
Sun Basket Vs Hello Fresh Vegetarian Meal Kits
Sun Basket Vegetarian vs Blue Apron Vegetarian|kale and ricotta tarts Blue Apron
Sun Basket Vs Blue Apron Vegetarian Meal Kits
Sun Basket vs Green Chef- Steak Salads|Steak Salad Dish by Sun Basket|IMG_4698 (1) (1)|Green Chef Steak Salad
Sun Basket vs Green Chef: Steak Salads
Sun Basket Vegetarian|Spicy barbacoa tofu burgers|Organic protein crunch salad|Greek Feta Dip
Sun Basket Vegetarian Plan Review
Sun Basket vegan vs Green Chef vegan (1)|Portobello burgers by Sun basket|PESTO PASTA PRIMAVERA
Sun Basket Vegan vs Green Chef Vegan
sun basket vegan|Southwestern black bean and tempeh chili|Organic rainbow Asian salad|Avocado hummus
Sun Basket Vegan Meal Kits Review
Sun Basket Paleo vs Green Chef Paleo (1)|sun-basket-paleo-meal|Green Chef Paleo
Sun Basket Paleo Vs Green Chef Paleo
Veestro: Prepared Meal Delivery Review|Veestro Carrot osso|Veestro fried chicken
Review: We Tried Veestro Meal Kits
Veestro Box|BREAKFAST PIE WITH OATMEAL|BOLOGNESE PASTA|THAI CHICKEN STEW
Review: Veestro Weight Loss Plans
green chef new box
Review: Green Chef Paleo Menu
fresh-Salad-low-carb
Review: Hello Fresh Keto and Low Carb Plan
Thai Turkey Lettuce Cups
Pros and Cons for Meal Kits
Green Chef products|CHERRY PORK MEAT LOAVES WITH A BBQ SAUCE|CHICKEN IN CAPER SAUCE green chef|VEGGIE-STUFFED CREPES
Review: Green Chef Organic Meals
Prepared Meal Delivery Vs Grocery Store
Prepared Meal Delivery Vs Grocery Store
Pescatarian vs Keto
Pescatarian Vs Keto: The Full Comparison
Nutrisystem frozen healthy diet meals (1)|nutrisystem women plan
Nutrisystem Woman’s Plan: Review
Pescatarian benefits
Pescatarian Diet Benefits
Pizza_Margherita Nutrisystem|nutrisystem logo|Nutrisystem frozen healthy diet meals (1)|Nutrisystem featured menu|nutrisystem vegetarian plan
Nutrisystem Vegetarian Program
freshly
Meal Kits Vs Prepared Meal Delivery Service
purple carrot look inside the box
Meal Kit FAQ: Everything You Need to Know
Are Meal Kits Worth it?
Meal Kits Industry Trends 2020
blue apron box|Yellow curry and lemongrass tilapia Blue Apron|Blue Apron Sheet pan cilantro chicken with veggies
Is Blue Apron Healthy? The New Blue Apron Wellness Plan
Little Spoon Plates Review – Is It Worth It?
How to Prepare for Coronavirus
How to Prepare for Coronavirus
green chef delivery
How to Recycle Your Green Chef Box
Home Chef Vegetarian Menu|home chef veggie menu|Home chef veg lasagna
Home Chef Vegetarian Menu Review
Home Chef pescatarian meal
Home Chef Pescatarian Meals Review
Home Chef Lunch Review
home chef keto plan|Roasted Salmon with Ginger-Scallion Sauce|Apple & Chicken Salad
Home Chef Low Carb Meal Kits
home chef salmon
Home Chef Keto-Friendly and Low Carb Menu Review
home chef salmon
Home Chef Low Calories Meals Review
Home chef express
Home Chef Express Meals Review
home chef keto plan|everyplate meal
Home Chef Alternatives
Organic protein crunch salad
High Protein Dinner Options Using Meal Delivery Service
oven ready hello fresh|Hello fresh sustainability promise
HelloFresh Pescatarian Meal Plan Review 2023
hello fresh gluten free steak
HelloFresh Gluten-Free Meals 2023
hello fresh gluten free steak
HelloFresh Low Sodium Meals
Hello Fresh Ingredients
Hello Fresh Whole30 Diet Options
Hello Fresh
Hello Fresh Vegan Plan Review
Hello Fresh Oven Ready Meals Review
Hello Fresh - yellow squash flatbread
Hello Fresh Meals For One Person
Hello Fresh Southwestern Spice Blend Recipes|Chipotle Chicken and Rice Bowl|Sweet Potato and Poblano Quesadillas|Blackened Barramundi and Pineapple Salsa|Crispy Southwestern Chicken Cutlets|One-One-Pot Beef and Black Bean Chili-Beef-and-Black-Bean-Chili
Hello Fresh Southwestern Spice Blend Recipes
Hello Fresh Recycling|Hello fresh interior box|hello fresh ice bottom
Hello Fresh Recycling
Hello Fresh Gnocchi Meals
Hello Fresh - Dinnerlunch|Hello Fresh - balsamic fig chicken|Hello Fresh Meal
Hello Fresh Dinner to Lunch Meal Review
Hello fresh for families
Hello Fresh for Families
Hello Fresh|HelloFresh carb smart
Hello Fresh Diabetes Meal Options
Hello-Fresh-Chicken|Chicken Pineapple Quesadillas|Chicken Sausage Pizzas|Apricot Ginger Chicken|Melty Mozzarella Chicken Pomodoro Bake|Vietnamese-Chicken-Bowls
Hello Fresh Chicken Meals Review
Hello Fresh Salmon meal kits|Lemon Garlic Salmon Fillets Hello Fresh|Wasabi Zinger Salmon Hello Fresh|Shrimp & Lemon Risotto Hello Fresh|Lobster Ravioli and Shrimp Hello Fresh|Salmon En Papillote
Hello Fresh Best Salmon and Seafood Meals
Green Chef Vegan and Vegetarian
Green Chef Vegan Menu
Hello Fresh Pork Meals
Hello Fresh Best Pork Meals
blue apron Salmon|green chef|Green Chef’s Salmon with Parmesan Sauce|Green Chef’s Salmon with Parmesan Sauce|Blue Apron Salmon Burgers
Green Chef vs Blue Apron: Salmon Showdown
Green Chef products
Green Chef Gluten-Free Plan Review
Green Chef products|Keto green chef
Green Chef Keto Meals
Dinnerly low calorie options
Dinnerly Low-Calorie Menu
Dinnerly vegetarian meals|Vegetarian Pad Thai with Carrots & Snow Peas dinnerly
Dinnerly for Vegetarians
Green Chef Box
Green Chef FAQ- Popular Questions Before Ordering
blue apron
Blue Apron Weight Watchers Meal Review
dinnerly-meals
Dinnerly FAQ: Things to Know About Dinnerly Before Ordering
Blue Apron Box
Blue Apron Vegetarian Menu Review
BLUE APRON VS SUN BASKET- STEAK DISHES (1)|Parisian Steak Frites- blue apron|Steak and roasted sweet potatoes by Sun Basket
Blue Apron vs Sunbasket: Steak Dishes
blue apron Salmon
Blue Apron Meals for One Person
Blue Apron
Blue Apron Healthy Meal Kits
Blue Apron Box
Blue Apron Alternatives
Dinnerly vegetarian meals|Vegetarian Pad Thai with Carrots & Snow Peas dinnerly
Best Meal Kits for New Moms
Melty Monterey Jack Burger Hello fresh
Best Meal Kits for Fast Food Fans
Best Meal Kits for Dinner Party
Best Meal Kits for Dinner
Best Meal Kits for a High Protein Diet
Best Meal Kit Service to Order During Quarantine Days (1)
Best Meal Kit Service to Order During Quarantine Days
dinnerly-meals
Best Meal Kit for $5
Best Meal Delivery Services in Washington ,DC
Best Meal Delivery Services in Utah 2022
Best Meal Delivery Services in Utah 2023
Best Meal Delivery Services In Pittsburgh 2022 (1)
Best Meal Delivery Services In Pittsburgh 2023
meal delivery in Austin
Best Meal Delivery Services In Austin 2023
meal delivery chicago
Best Meal Delivery Services In Chicago 2023 – Eat Better At Home
best meal delivery NYC
Best Meal Delivery NYC
Atlanta
Best Meal Delivery Services In Atlanta 2023
Home Chef - Snappy Steak & Guacamole Taco
Best Home Chef Recipes Review 2023
Best HelloFresh Alternatives
Hello Fresh Steak and Meat Meals
Best Hello Fresh Steak and Meat Meals
Hello Fresh Tacos and Quesadillas|Sweet Potato and Black Bean Tacos|Sesame Beef Tacos
Best Hello Fresh Tacos and Quesadillas
Best Healthy Meal Delivery Service Miami
Best Healthy Meal Delivery Service Miami
Hello Fresh - yellow squash flatbread
Best Hello Fresh Recipes Review 2023
Every Plate Box
Best EveryPlate Alternatives
blue apron Black Bean And Zucchini Enchiladas
Best Blue Apron Vegetarian Recipes
Benefits of a Vegan Diet
Ketogenic diet benefits
Benefits of a Keto Diet
Are Meal Kits Worth it?|Are Meal Kits healthy|Cooking|Cooking Date|Fresh ingredients
Are Meal Kits Healthy?
Are Meal Kits Worth it?
Are Meal Kits Worth It?
Vegetarian vs Pescatarian
Vegetarian Vs Pescatarian: What’s the Difference?
soda alternatives
Top 7 Best Soda Alternatives for Cutting Down on Sugar
best food for bulking
Best Food for Bulking: What to Eat for Optimal Muscle Growth?
lean cuisine
Is Lean Cuisine Healthy: Busting the Myths
healthiest frozen meals
Top 10 Healthiest Frozen Meals for Quick and Nutritious Dining
7 Best Meal Replacement Bars for On-the-Go Nutrition
Best Emergency Food Supply in 2024: Reviews and Buyer’s Guide
How to Know if Potatoes Are Bad: Tips for Freshness and Safety
500 calorie breakfast
5 Delicious 500 Calorie Breakfast Ideas to Start Your Day Right
10 Fun Dinner Ideas for Kids That They’ll Actually Want to Eat
salami with grapes
8 Weird Food Combos That Are Surprisingly Good
balance breakfast
Hello Fresh Breakfast Options Review 2024
Competitors
Top 5 Blue Apron Competitors 2023
Nutrisystem frozen lunch and dinner
Nutrisystem Vs. Optavia: Which Is Better In Order to Lose Weight?
black friday deals
Black Friday 2023 Meal Kits Deals
Are Meal Delivery Services Healthy? How Meal Kits Can Help You Develop Healthy Eating Habits
weight watchers diet plans
Noom Vs. Weight Watchers – Which Diet App is Better For You?
noom
Nutrisystem Vs. Noom – Which Is The Best Weight Loss Program for 2023?
new parents
Best Meal Delivery Services For New Parents For 2023
nutrisystam - how it works
Jenny Craig Vs. Nutrisystem Vs. Weight Watchers
hello fresh unbox
Are Meal Kit Delivery Services Worth It?
Best DASH Diet Meal Delivery Services For 2023
Anti-Inflammatory Meal Delivery Services
Best Meal Delivery For Anti-Inflammatory – Tested & Approved For 2024
Hello Fresh Vegetarian Pizza
Hello Fresh Vegetarian Meals
freshly meal delivery
What Happened To Freshly? Freshly Closes Meal Delivery Service?
factor vegan meal example
We Tried Factor Vegan Meals – Here Is What We Thought
Flexitarian
Flexitarian Meal Plan Guide For 2023: Benefits, Food List & Meal Plan
factor low calorie meals
We Tried Factor Calorie-Smart Meals – Here Is What We Thought
Green Chef Review
Best Green Chef Vegan & Vegetarian Meal Kits Review
Purple Carrot Plant-Based Meal Delivery Review
How To Cancel Purple Carrot Meal Kits Subscription
Green Chef New Box 2021
How To Cancel Green Chef Subscription Service Quickly & Easily – A Full Guide
Gobble Review
How To Cancel Gobble Meal Kit Service?
How To Cancel Sunbasket Subscription 2023 Quickly & Easily
Everyplate meal box
How To Cancel Everyplate Subscription Quickly & Easily – A Full Guide
Chicken Tortilla Soup
10 Best Dinner Noom Recipes
Rachael Ray And Home Chef