Nutrition for Weight Loss Eat Well Inspiration 9 Healthy 500-Calorie Breakfast Ideas By Jennifer R. Scott Jennifer R. Scott is a weight loss writer. She designed her own successful weight loss plan, which helped her safely lose 50 pounds in about a year. Learn about our editorial process Jennifer R. Scott Updated on September 13, 2019 Print Westend61/ Westend61/ Getty Images Listen up, breakfast skippers. It's time to start eating that all-important morning meal. Get your day off to a great start with these 500 calorie breakfast ideas. Some of these healthy low-calorie breakfast ideas are easy meals to make at home, but you'll also find some fast food breakfasts for those mornings when you're too busy to cook in your own kitchen. Healthy Breakfast Ideas Under 500 Calories If you are trying to slim down, you may want to find breakfast under 500 calories. Many dieters consume a 300-calorie breakfast to keep their daily food intake under control. But if you like to eat a big meal in the morning, then choose one of these nutritious ideas to fill your tummy in the early hours. The Complete 300-Calorie Healthy Breakfast No time to cook in the morning but want to eat a complete and healthy meal? No problem! This breakfast takes less than 10 minutes to prepare and it fills you up for a full day of calorie-burning activity. Nutty steel-cut oatmealSpecial recipe Tex Mex eggs (savory egg whites with onions and salsa)Sweet green smoothie (made with apple, banana, and spinach) Peanut Butter and Apple (416 Calories) Peanut butter provides protein and fat to help you feel full and fiber from the whole wheat muffin keeps you satisfied through late-morning cravings. 1 cup of 1% milk1 tablespoon of natural peanut butterAn appleOne whole-wheat English muffin Waffles and Yogurt (414 Calories) Get a protein and dairy boost from the yogurt while you satisfy your sweet tooth with just a taste of syrup and a banana. 1 tablespoon of light syrup or fruit jam6 ounces of low-calorie vanilla yogurt or Greek yogurtOne small bananaTwo whole-grain waffles Starbucks Breakfast On-the-Go (310 Calories) You know those days when you fly out the door and don't have time to eat? Hit Starbucks for some morning fuel. There's almost always one around the corner. But be careful. Some Starbucks drinks can derail your diet. Evolution fresh Greek yogurt parfait (fresh berries and honey)One tall nonfat cappuccino Jamba Juice (350 Calories) This juice spot is a favorite among healthy dieters, but you have to make smart choices at Jamba Juice to make sure you don't consume too much sugar. Egg white spinach and cheese breakfast wrapFreshly squeezed juice Oatmeal With Cherries (371 Calories) Oatmeal is one of the best morning foods because it's full of fiber for weight loss and it is usually low in calories. Sprinkle tart cherries on your oatmeal for a boost of flavor. 1/4 cup dried tart cherries1 cup of 1% milk1 cup of oatmeal (rolled oats or steel-cut oats)1 teaspoon brown sugarA dash of cinnamon McDonald’s Fast Food Breakfast in a Pinch (410 Calories) You don't usually think of fast food as healthy. But there are some low-calorie options at fast-food restaurants. Apple slicesCoffee (no cream or sugar)Fruit & maple oatmealLowfat milk Bagel Breakfast for Early Morning Carb Cravings (369 Calories) Many diet experts recommend that you avoid starchy carbs in the morning in order to feel full longer. But sometimes you just need bread. So eat whole wheat varieties to keep your diet on track. And pair it with protein for balance. 2 teaspoons whipped cream cheeseOne large hard-boiled eggOne orangeTwo whole-wheat mini bagels or one half of a full-sized whole wheat bagel Brown Betty — Sweet and Crunchy Breakfast (362 Calories) On those days when you crave something sweet and crunch in the morning, choose this breakfast with diet-friendly almonds and fresh fruit. An apple, cored and sliced, microwaved for 3 minutes, and topped with: 1 tablespoon of chopped almonds1 tablespoon of chopped walnuts1 tablespoon of raisins8 ounces of low-fat vanilla yogurt Of course, there will still be mornings when you have to fly out the door with just a cup of coffee. If possible, make a diet-friendly coffee drink at home with an added boost of protein to make sure your diet doesn't fall off track. A Word From Verywell Watching your calories at breakfast time is smart. Just because many people consider breakfast the most important meal of the day doesn't mean that those calories don't count. Remember, when weight loss is your goal, your total caloric intake for the day is what matters most. Schedule and plan all your meals to make sure you reach your target number and achieve slow and steady weight loss. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Uzhova I, Fuster V, Fernández-ortiz A, et al. The importance of breakfast in atherosclerosis disease: insights from the PESA study. J Am Coll Cardiol. 2017;70(15):1833-1842. doi:10.1016/j.jacc.2017.08.027 Hu T, Yao L, Reynolds K, et al. The effects of a low-carbohydrate diet on appetite: A randomized controlled trial. Nutr Metab Cardiovasc Dis. 2016;26(6):476–488. doi:10.1016/j.numecd.2015.11.011 U.S. Department of Health and Human Services, U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th ed. Updated December 2015.