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Macro FriendlyMeals

High-protein breakfasts under 400 calories

Updated 2026-10-25 · data v2026-10-23.1

These breakfasts stay under 400 kcal per serving, ranked by protein. Top picks: Peach protein cottage bowl (381 kcal, 58 g protein), Watermelon protein yogurt cup (358 kcal, 55 g protein), and Orange protein smoothie (362 kcal, 50 g protein). Top Real Food pick: Cherry almond skyr bowl (374 kcal, 47 g protein).

Estimated macros come from ingredient weights. Browse all recipes or use the Food Finder to compare protein foods.

Recipes (21)

  1. 1.White bowl of cottage cheese topped with diced peaches.

    Peach protein cottage bowl

    381 kcal · 58 g protein

    Fast

    Not Real Food
  2. 2.Clear cup layered with diced watermelon and thick nonfat Greek yogurt.

    Watermelon protein yogurt cup

    358 kcal · 55 g protein

    Fast

    Not Real Food
  3. 3.Glass of pale orange protein smoothie beside a peeled orange half on a white counter.

    Orange protein smoothie

    362 kcal · 50 g protein

    Fast

    Not Real Food
  4. 4.High protein waffles

    High protein waffles

    360 kcal · 48 g protein

    Fast

    Not Real Food
  5. 5.White bowl of thick skyr topped with fresh raspberries and a drizzle of honey.

    Skyr with raspberries and honey

    358 kcal · 47 g protein

    Fast

    Not Real Food
  6. 6.White bowl of skyr topped with halved cherries and chopped almonds.

    Cherry almond skyr bowl

    374 kcal · 47 g protein

    Fast

    Real Food
  7. 7.Greek yogurt with berries

    Greek yogurt with berries

    357 kcal · 42 g protein

    Fast

    Real Food
  8. 8.Glass of pale creamy banana protein smoothie with ice cubes, next to a small dish of banana slices.

    Banana protein smoothie

    356 kcal · 41 g protein

    Fast

    Not Real Food
  9. 9.White bowl of skyr topped with sliced kiwi and hemp seeds.

    Kiwi skyr protein bowl

    356 kcal · 40 g protein

    Fast

    Real Food
  10. 10.Protein cheesecake parfait

    Protein cheesecake parfait

    366 kcal · 37 g protein

    Feast

    Not Real Food
  11. 11.Protein overnight oats

    Protein overnight oats

    370 kcal · 37 g protein

    Flavorful

    Not Real Food
  12. 12.Glass jar of overnight oats with Greek yogurt, banana slices and blueberries.

    Overnight oats with banana

    398 kcal · 36 g protein

    Flavorful

    Not Real Food
  13. 13.White bowl of Greek yogurt with strawberries, sliced banana and dry rolled oats on top.

    Greek yogurt bowl with banana and oats

    351 kcal · 35 g protein

    Fast

    Real Food
  14. 14.Three folded soft corn tortillas, each holding a thin folded egg-white omelet topped with tomato salsa, on a white plate.

    Egg white breakfast tacos

    374 kcal · 35 g protein

    Fast

    Real Food
  15. 15.Layered yogurt parfait in a glass with banana, strawberries and toasted oat crumble.

    Yogurt parfait with banana and oats

    381 kcal · 34 g protein

    Feast

    Not Real Food
  16. 16.Two slices of toast spread with cream cheese and topped with sliced strawberries, with a folded egg-white omelette on the side.

    Strawberry cream cheese toast

    389 kcal · 33 g protein

    Fast

    Real Food
  17. 17.White bowl of cottage cheese with chia stirred in, topped with pineapple chunks.

    Pineapple chia cottage bowl

    350 kcal · 31 g protein

    Fast

    Real Food
  18. 18.Egg-white scramble with oats

    Egg-white scramble with oats

    382 kcal · 31 g protein

    Fast

    Real Food
  19. 19.Savory oats with egg whites

    Savory oats with egg whites

    377 kcal · 31 g protein

    Flavorful

    Not Real Food
  20. 20.Folded egg-white omelet resting on crispy diced potato hash with red and green bell pepper and onion, on a white plate.

    Potato pepper hash with egg whites

    355 kcal · 30 g protein

    Fast

    Real Food
  21. 21.Two slices of whole wheat toast topped with sliced hard-boiled eggs, beside a mound of scrambled egg whites on a white plate.

    Hard-boiled eggs and egg whites on toast

    399 kcal · 30 g protein

    Fast

    Real Food