Breakfast

27 Healthy on the go Breakfasts under 400 calories

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1. Avocado Toast:
Serving Size: 2 toasts
365 calories
7.9 g protein
23.6 g fat
186 mg sodium
44.6 g carbohydrates (2.5 g sugar, 16.7 g fiber)

2. Vegan Chocolate and Banana Chia Pudding:

Serving Size: 1 cup
172 calories
4.3 g protein
5.1 g fat
86 mg sodium
36 g carbohydrates (14.5 g sugar, 7.8 g fiber)

3. Herbed Ricotta & Tomato Toast:

Serving Size: 1 toast
227 calories
16.1 g protein
9 g fat
297 mg sodium
21.7 g carbohydrates (3.5 g sugar, 4.7 g fiber)

4. Berry Beautiful Overnight Oats:

Serving Size: 1 bowl
235 calories
8 g protein
6 g fat
0 mg sodium
38 g carbohydrates (10 g sugar, 7 g fiber)

5. PB and J Yogurt Parfait:

Serving Size: 1 cup
315 calories
13 g protein
14.3 g fat
129 mg sodium
35.8 g carbohydrates (20.1 g sugar, 10.3 g fiber)

6. Egg and Vegetable Breakfast Sandwich

Serving Size: 1 sandwich
371 calories
30.9 g protein
13.1 g fat
637 mg sodium
36.4 g carbohydrates (6.8 g sugar, 10.9 g fiber)

7. Waffle PBJ-Wich

Serving Size: 1 sandwich
385 calories
12 g protein
24.2 g fat
400 mg sodium
34.4 g carbohydrates (4.8 g sugar, 4.9 g fiber)

8. Ham, Egg, and Avocado Breakfast Burrito:

Serving Size: 1 burrito
400 calories
16.4 g protein
24.2 g fat
635 mg sodium
35.8 g carbohydrates (1.1 g sugar, 10.2 g fiber)

9. Egg White and Avocado Salad Toast:

Serving Size: 1 toast
238 calories
16.9 g protein
13.8 g fat
342 mg sodium
17.7 g carbohydrates (3 g sugar, 6 g fiber)

10. Sweet Potato and Spinach Breakfast Bowl:

Serving Size: 1 bowl
245 calories
6 g protein
17.3 g fat
477 mg sodium
35.8 g carbohydrates (4.8 g sugar, 4.9 g fiber)

11. Coffee Protein Muffins:

Serving Size: 2 muffins
104 calories
4.5 g protein
4.8 g fat
46 mg sodium
10.7 g carbohydrates (7.7 g sugar, 1 g fiber)

12. Healthy Egg Muffin Cups:

Serving Size: 2 egg muffins
96 calories
7.4 g protein
5.4 g fat
74 mg sodium
4.8 g carbohydrates (2.4 g sugar, 1.4 g fiber)

13. Berry Flag Toast:

Serving Size: 1 toast
207 calories
10.4 g protein
10.7 g fat
229 mg sodium
19.5 g carbohydrates (4.6 g sugar, 3 g fiber)

14. Peanut Butter Cookie Energy Bars:
Serving Size: 1 bar
159 calories
6 g protein
11.2 g fat
51 mg sodium
11 g carbohydrates (6.6 g sugar, 2.5 g fiber)

15. Purple Protein Smoothie:

Serving Size: 2 smoothies
292 calories
32.7 g protein
4.7 g fat
312 mg sodium
32.7 g carbohydrates (9.9 g sugar, 6.4 g fiber)

16. Pecan Caramel Granola Bars:

Serving Size: 1 bar
176 calories
3.6 g protein
6.6 g fat
1 mg sodium
28.3 g carbohydrates (12.2 g sugar, 4.1 g fiber)

17. Whole-Wheat Apple Sauce Waffles:

Serving Size: 1 waffle
226 calories
5 g protein
13 g fat
250 mg sodium
33 g carbohydrates (12 g sugar, 5 g fiber)

18. Smoked Salmon & Cucumber Wraps

Serving Size: 1 wrap
169 calories
11.7 g protein
6.9 g fat
678 mg sodium
15.6 g carbohydrates (2.6 g sugar, 2.6 g fiber)

19. Superfood Mint Cacao Nib Green Smoothie:

Serving Size: 1 Smoothie
270 calories
23.1 g protein
6.6 g fat
33.1 g carbohydrates (15.9 g sugar, 5.1 g fiber)

20. Avocado and Egg Breakfast Bowl:

Serving Size: 1 bowl
333 calories
13.1 g protein
28.4 g fat
145 mg sodium
9.8 g carbohydrates (1.2 g sugar, 7 g fiber)

21. Hawaiian Acai Bowl:

Serving Size: 1 bowl
331 calories
7.8 g protein
15.3 g fat
52 mg sodium
73.4 g carbohydrates (39.9 g sugar, 13.2 g fiber)

22. Chocolate Chip Oatmeal Cookie Smoothie

Serving Size: 1 smoothie
320 calories
9.3 g protein
13.9 g fat
95 mg sodium
44.8 g carbohydrates (15.8 g sugar, 7.7 g fiber)

23. Steel Cut Oatmeal

Serving Size: 1 mug
115 calories
2.7 g protein
4.7 g fat
8 mg sodium

24. Easy Breakfast Roll-Ups

Serving Size: 1 roll-up
235 calories
14.7 g protein
14.4 g fat
270 mg sodium
12.5 g carbohydrates (0.8 g sugar, 2.2 g fiber)

25. Banana Applesauce Muffins

Serving Size: 1 muffin
91 calories
2.0 g protein
0.6 g fat
155 mg sodium
20.8 g carbohydrates (11.6 g sugar, 1.6 g fiber)

26. Pumpkin Protein Bars Recipe

Serving Size: 2 bars
154 calories
10.6 g protein
10.6 g fat
45 mg sodium
28.5 g carbohydrates (14.9 g sugar, 3.6 g fiber)
16.1 g carbohydrates (2.4 g sugar, 2.1 g fiber)

27. Apple Vanilla Greek Yogurt Pancakes

Serving Size: 5 pancakes
296 calories
17.8 g protein
2.9 g fat
94 mg sodium
50.1 g carbohydrates (19 g sugar, 6.5 g fiber)

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