Collection of healthy 500 calorie breakfast ideas

Collection of healthy 500 calorie breakfast ideas
Collection of healthy 500 calorie breakfast ideas
To have a long day full of energy, you can’t skip meals but need to eat scientifically. This is really important, but most people looking to lose weight choose to eat less at this time. Skipping breakfast will cause many harm to the body. That’s why 500 calorie breakfast ideas will give you the perfect breakfast that will both help you lose weight and be healthy. Find out more useful information with Kerri Ann Jennings through the article below!

                                    Enjoy a healthy breakfast with 500 calories

What is a nutritious breakfast?

A nutritious breakfast must ensure that people will not feel hungry and want to snack after eating. The 500 calorie breakfast always ensures healthy eating and is also a great choice for everyone to start a new day full of energy. After this meal, you will help your body have enough minerals, fiber, vitamins, amino acids, essential fatty acids and a combination of some essential nutrients that are beneficial for health.

Food to use

When starting out with a 500 calorie breakfast, you need to choose essential foods such as:

  • Protein is found in the composition of beef, nuts, eggs, along with legumes.
  • Some whole grains, whole grain breads, whole grain waffles,…
  • Some kind of fruit
  • Some vegetables are good for the body such as: green leaves, bell peppers, tomatoes, zucchini, sweet potatoes
  • Low-fat milk, skim milk, cheese, natural cheese, can be added to breakfast low-fat or sugar-free yogurt.

Food to avoid

In addition to healthy foods, you also need to limit some harmful foods. People should avoid some ingredients such as the following:

  • Pancakes and cakes, pies,
  • Foods that are packaged and processed from starch
  • Chemical beverages: soft drinks, carbonated drinks, alcoholic drinks…
  • Fatty milks and especially sweetened yogurts
  • Some processed foods such as: canned goods, hot dogs, bacon, etc. The ingredients in these foods are all harmful to health, and can increase the risk of some diseases.

The 500 calorie home-made breakfast

Scrambled Eggs with Bell Peppers and Feta (458 Calories)


  • 1 tablespoon olive oil
  • 2 green bell peppers
  • 4 eggs
  • 28 grams feta cheese
  • Whole grain toast
  • Salt
  • Pepper


  • People first put the pan on the stove and heat it on medium heat, then add olive oil and start heating. Next on the pan add bell peppers and cook until soft.
  • The next step is to put the eggs in the pan, beat them, and stir them in the pan with low heat until the eggs are just cooked.
  • To make the dish taste delicious, add salt and pepper to your taste. Add the feta cheese to the egg and stir well so the cheese can be combined with the dish.

                                    Scrambled Eggs with Bell Peppers and Feta

Ham, egg and spinach roll (469 Calories)


  • 1 tomato
  • 4 eggs
  • 1/2 cup raw spinach
  • Chilled meat, sliced, contains only 11% fat
  • 1 tablespoon olive oil


  • Tomatoes are washed and cut into pieces
  • On the stove, turn to high heat and put the pan on, add olive oil, then add the spinach and continue to stir-fry for about 1 minute until the vegetables are cooked.
  • Take a small bowl and crack the eggs, stirring with a spatula. Add the beaten eggs to the spinach pan and then stir until you feel the eggs are almost cooked and thickened. Then start adding tomatoes and stir the mixture when it is almost cooked, turn off the heat.
  • On a piece of ham, mix the prepared ingredients then roll up.
  • Take the rolled ham with the mixture, put it on a hot pan and wait until they turn golden brown to enjoy.

Scrambled Eggs with Spinach with Mexican Cheese (499 Calories)

The new flavor of Mexican cheese brings a 500 calorie breakfast that makes everyone feel extremely excited.


  • 4 eggs
  • 57 grams Mexican cheese, low-fat ingredients
  • 2 cups raw spinach
  • 1 tablespoon olive oil


  • In a saucepan, heat over medium heat and start adding the olive oil. When the oil in the pan is boiling, add the spinach and stir for about 3 to 4 minutes, until the vegetables wilt, reduce the heat to medium.
  • Prepare a bowl, beat the eggs in. Combine egg and spinach mixture in a saucepan and begin to stir until eggs are cooked and set.
  • To make the flavor more delicious, you can sprinkle more Mexican cheese into the cooked mixture and stir until the cheese is melted and absorbed, then turn off the heat.
  • Prepare crackers, put eggs on a plate and enjoy.

                                    Scrambled Eggs with Spinach with Mexican Cheese

All in One Protein Smoothie 480 Calories


  • 1 banana
  • 1 cup frozen berries
  • 1 tablespoon butter
  • 1 tablespoon protein powder
  • 1/3 cup unsweetened coconut milk
  • 1 tablespoon chia seeds


Put all the above prepared ingredients in a blender and process until smooth. Just pour it into a cup and enjoy it with some mint leaves.

Strawberry Banana Shake (490 Calories)


  • 350 ml milk, water or substitute with low-sugar yogurt
  • 1 banana
  • 1 cup frozen strawberries
  • 1 cup spinach
  • 2 tablespoons of protein powder, you can choose strawberry or vanilla flavor according to your preference
  • 2 tablespoons flaxseed


All ingredients are ready to be cleaned and put in a blender, turn on the grind button until the desired smoothness is obtained. Just pour out the cup and you can enjoy it.

                        Strawberry Banana Shake with sweet taste

500 calorie breakfast on the go

Many busy people do not have enough time to prepare healthy, nutritious breakfasts. At that time, busy people will find a way to prepare a 500-calorie breakfast when they have to move quickly.

Starbucks Banana Bacon Sandwich (340 calories)

Starbucks bacon sandwich with turkey and banana is one of those foods under 500 calories for breakfast that is very convenient and rich in nutrition. At this location, there are many healthy, healthy breakfasts that you can refer to such as:

  • Turkish bacon sandwich with banana
  • Fat-free Cappuccino
  • Strawberry cereal with fat-free Cappuccino
  • Spinach, feta combined with egg white wrap and 1 banana
  • Sausage-wrapped turkey sausage jamba
  • sausage-wrapped turkey juice jamba

Jamba juice is also known as an address specializing in selling attractive dishes that are safe and nutritious. This gives everyone the energy to start a new day. This chain has a wide variety of smoothies and sugary juices on the menu.

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