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How many calories should your breakfast be?

If you're trying to lose weight, then the magic number for you is 400.

In fact eating four, 400-calorie meals daily fuels energy, revs metabolism, and makes you feel full longer while keeping calories in check. This translates into effortless weight loss. (Want more 400-calorie meals? Get them delivered right to your inbox with our free newsletter!)

See 10 breakfasts that add up right!

Yellow, Orange, Amber, Font, Colorfulness, Recipe, Dish, Peach, Comfort food, Symmetry,

Inspired by 400 Calorie Fix, see how you can lose 11 pounds in 14 days with delicious 400-calorie recipes!

PB&B; Sandwich

This peanut butter and banana sandwich is a healthier version of "The Elvis," since it was one of the King of Rock's favorite meals when topped with bacon. We left out the meat and added fresh blueberries on the side.

Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter
Top each half with 1/4 c sliced banana
Eat as an open-faced sandwich with a side of 20 blueberries

Total calories: 406

More From Prevention: 22 Low-Cal Meals That Help You Lose

Cheesy Eggs on Toast

Order this omelet at a diner or your favorite weekend breakfast spot. On a budget? Make this combo in your kitchen.

Request an omelet made with 1 egg and 2 egg whites
Fill it with spinach, tomatoes, and a sprinkle of shredded mozzarella
Eat with 2 slices of whole wheat toast (no butter!)

Total calories: 391

Honey-Sweetened Granola

This homemade fruity, nutty granola recipe makes 18 half-cup servings and costs less than the store-bought kind. Personalize it by swapping in your favorite nuts, dried fruits, or the kind of honey that you like best.

Make the Honey-Sweetened Granola (see the recipe!)
Pour 1/2 c Honey-Sweetened Granola in a bowl (263)
Top with 2/3 c low-fat milk (68)
Serve with 6 oz. orange juice (85)

Total calories: 416

More from Prevention: 6 Delicious Honey Recipes

Egg Sandwich on the Run

This is a great go-to sandwich if you're relying on a food court, heading out for an early-morning road trip, or grabbing a quick breakfast on your way to work. Who says you can't have fast food?

Order a Dunkin' Donuts® Egg & Cheese on English Muffin (without meat)
Wash it down with a small iced latte with fat-free milk
Add 1 packet of artificial sweetener to the coffee if you'd like

Total calories: 401

Peach Parfait

This ready-in-a-minute yogurt dish adds calcium to your diet and helps boost your immune system. Swap peaches for your other favorite fruits for a quick flavor switch.

Spoon 1/2 c fat-free artificially sweetened vanilla yogurt into a dish (115)
Top with 1/4 c store-bought low-fat granola (226)
Top with 1/2 c sliced fresh peaches (66)
Sprinkle on ground cinnamon (0)

Total calories: 407

Ham and Cheese Frittata

Love ham and cheddar in your eggs? Whip up this satisfying frittata for a Sunday brunch. Making it at home will help you control portion size and resist high-calorie sides like bacon, sausage, or home fries.

Peppers and onions add great flavor for few calories
Swap the cheddar cheese for a low-fat version
Leftovers are delicious warmed up or at room temperature
Add 1 1/2 c of sliced cantaloupe for a sweet ending

Total calories: 396

Not-Your-Ordinary Cereal & Milk

Cereal is often the easiest breakfast to get on the table on a busy morning. Add fresh flavor to yours with protein-packed walnuts and fiber-rich fruit. You can even change up the flavor by swapping blueberries for 1 c sliced strawberries (50 calories).

Pour 1 c Kashi® Go-Lean cereal into a bowl (140)
Top with 1 c blueberries (83)
Sprinkle with 2 Tbsp walnuts (82)
Add 1 c low-fat or fat-free milk (102)

Total calories: 407

Waffle Sundae

This warm waffle and cool yogurt combo is a delicious sit-down meal that's ready in less than 5 minutes. Too sweet for the morning? Serve it as an after-dinner dessert.

Prepare 2 frozen whole grain waffles according to package directions
Top each waffle with 1/4 c nonfat plain yogurt
Add 1 Tbsp slivered almonds, 1/4 c fresh raspberries, and 1/2 Tbsp pure maple syrup

Total calories: 409

Bagel with Cream Cheese

Yes, you can eat bagels and still lose weight! Just be aware that most bagels are 290 - 400 calories, depending on the flavors or ingredients. If you're eating out, tell your server to "go light" on the cream cheese; a thin spread will keep youthin!

Order a large raisin bagel from a deli or fast-food restaurant (360)
Have it spread with 2 Tbsp light cream cheese (69)
Enjoy it with an 8 oz. cup of black coffee or tea (2)

Total calories: 431

Oatmeal Buttermilk and Berry Pancakes

What's better on a leisurely weekend morning than making pancakes with the family? These fluffy hot cakes pack a nutritional punch with oatmeal, whole wheat flour, and blueberries. Yum!

Whole wheat flour and oatmeal boosts the fiber
This recipe got a 4-out-of-5 star rating from our readers!
Keep your serving to 3 pancakes to stay in the 400-calorie range

Total calories: 390

Start Your 400 Calorie Fix!

Buy the 400 Calorie Fix Book
Find 400 ways to eat 400 calories, from delicious recipes to fast food ideas. Order your copy today!

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