Turkey and vegetable sandwich
- 2 slices of turkey
- Mixed vegetables
- Brown bread
Add low-fat cheese if you like, with fresh juice or coffee and a piece of fruit such as a banana or apple.
Breakfasts under 400 calories
A filling breakfast to start your day. Every meal here is under 400 calories.
Medically reviewed by Dr. Mohammad N. Alajmi · Updated
Portions are for an adult on a weight-loss diet. If you are on weight-loss injections or after bariatric surgery, adjust portions to your clinic plan and eat the protein first.
Vegetable omelette
- 2 medium eggs
- Mixed vegetables
- Low-fat cheese (optional)
Add some turkey or a medium slice of toast, with juice or coffee and a piece of fruit.
Foul or white beans
- 200 g fava beans or white beans
- A small Arabic bread or a medium slice of toast
With a piece of fruit and juice or coffee.
Greek yogurt with berries
- 115 g low-fat Greek yogurt
- 1 teaspoon nuts
- Half a cup of blueberries
- 2 tablespoons oats (optional)
With your favourite drink.
Peanut butter toast
- 2 tablespoons low-fat peanut butter
- 1 teaspoon honey or jam
- 2 slices toasted brown bread
With a hot or cold drink.
Feta on ciabatta
- 2 slices of feta
- Vegetables
- A medium ciabatta
Swap the feta for halloumi or low-fat labneh if you prefer. With orange juice or a hot drink.
Egg and cheese sandwich
- 2 slices of toast
- Scrambled egg
- Low-fat cheese
Add vegetables, a small handful of nuts (15 g) or a slice of turkey.
Grilled halloumi with rocket
- 2 medium slices of grilled halloumi
- Rocket or other leafy greens
- 2 slices of toast
With coffee or a cold drink.
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