7 energy-boosting breakfasts under 400 calories
These no-fuss meals take minutes to make—and will power you through the morning.
Jan, 2026
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Eating a healthy breakfast can help jump-start your day, but sometimes fitting it into the morning rush can be tough. With a little bit of prep, though, it’s possible to reap the benefits of an early meal.
Research has linked eating a nutritious breakfast each morning to lower risk factors for heart disease. It may also help you manage your weight by increasing energy levels, reducing hunger, and promoting healthy food choices throughout the day.
The food you choose matters, of course, and picking certain items may not be conducive to your goals. An ideal breakfast includes a combination of fiber from whole grains and produce, along with lean protein and some good-for-you fats.
Written byTaylor Lupo.
Medically reviewed byMark Arredondo, MD.
Sources: Duan D + 3
- Duan D, Pilla SJ, Michalski K, Laferrère B, Clark JM, Maruthur NM. Eating breakfast is associated with weight loss during an intensive lifestyle intervention for overweight/obesity. Obesity (Silver Spring). 2022;30(2):378-388.
- Santos HO, Genario R, Macedo RCO, Pareek M, Tinsley GM. Association of breakfast skipping with cardiovascular outcomes and cardiometabolic risk factors: an updated review of clinical evidence. Crit Rev Food Sci Nutr. 2022;62(2):466-474.
- Robertson MC, Raber M, Liao Y, et al. Patterns of self-monitoring technology use and weight loss in people with overweight or obesity. Transl Behav Med. 2021;11(8):1537-1547.
- Gutiérrez S, Svahn SL, Johansson ME. Effects of Omega-3 Fatty Acids on Immune Cells. Int J Mol Sci. 2019;20(20):5028. Published 2019 Oct 11.
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