How Effective Is 700-Calorie Breakfast for Consumption?

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In the hustle and bustle of our daily lives, breakfast often takes a backseat as we rush to conquer the day’s challenges.

However, what if we told you that a fulfilling and nutrient-packed morning meal could set the tone for a day of sustained energy and focus?

Enter the concept of a 700-calorie breakfast, a balance of proteins, fats, and carbohydrates designed to start your metabolism and keep you satiated until your next meal.

The essential components of the 700 calorie that make up a wholesome breakfast, and provide you with mouth-watering yet calorie-conscious recipes to jumpstart your day.

So, whether you’re a fitness enthusiast, a busy professional, or simply someone seeking a healthier morning routine, join us on a journey to discover the art of crafting a breakfast that’s not only delicious but also fuels your body for the challenges ahead.

Let’s make your first meal of the day a celebration of nutrition and flavor!

Why 700 Calorie Breakfast?

In search of a balanced and satisfying breakfast, you might wonder: why the specific focus on 700 calories?

Must Read: 100 Grams of Protein a Day

The magic lies in the delicate art of caloric balance, catering to the body’s need for energy without tipping the scale into excess.

Understanding this calorie count involves acknowledging individual factors such as age, gender, activity level, and metabolic rate.

For many, 700 calories strike an optimal balance sufficient to kick start the metabolism, fuel the body for the morning’s demands, and stave off mid-morning cravings.

It offers a sweet spot, not too extravagant yet substantial enough to provide the essential nutrients your body craves after a night of fasting.

Who can Eat 700 Calories Breakfast?

700 Calories Breakfast

The suitability of a 700-calorie breakfast largely depends on an individual’s specific dietary needs, lifestyle, and health goals.

Here’s a breakdown of who might consider consuming a 700-calorie breakfast:

Athletes or Those with High Energy Needs: Individuals engaged in intense physical activities, athletes, or individuals with high energy expenditure may require a larger breakfast to fuel their bodies for the day ahead. This calorie intake might be appropriate for them, especially if they have an active lifestyle.

Individuals with High Caloric Requirements: Some people naturally have higher caloric needs due to factors such as metabolism, body size, muscle mass or physically demanding jobs. For them, a larger breakfast can provide a substantial portion of their daily energy intake.

Individuals Seeking Weight Gain or Maintenance: Those aiming to gain weight or maintain a healthy weight might find a 700-calorie breakfast beneficial. It can help them meet their overall daily caloric goals and prevent excessive hunger throughout the day, potentially aiding in weight management.

Individuals Following Specific Diet Plans: Certain diet plans or lifestyles, like some variations of intermittent fasting, might incorporate a substantial breakfast as part of their eating window. In such cases, a 700-calorie breakfast could be fitting if it aligns with their dietary regimen.

People with Specific Health Conditions or Requirements: There might be individuals with specific health conditions or nutritional needs prescribed by healthcare professionals, where a higher-calorie breakfast is recommended to meet their dietary requirements.

However, it’s crucial to note that while a 700-calorie breakfast might be suitable for some, it might not be appropriate or necessary for others.

Must Read: 50g Protein Meal Plan

Factors like overall daily caloric intake, individual metabolic rates, weight management goals, and personal health conditions should be considered when determining an appropriate breakfast size and caloric intake.

Always consult a healthcare professional or nutritionist for personalized advice regarding dietary needs and meal planning.

Components of a Nutrient-Dense 700-Calorie Breakfast

Nutrient-Dense Breakfast

A nutrient-dense 700-calorie breakfast should ideally contain a balance of macronutrients (carbohydrates, proteins, and fats) along with vitamins and minerals.

Here’s a breakdown of the components of such a breakfast:

Protein Source (Around 20-30g):

Eggs (hard-boiled, scrambled, or omelet)

Greek yogurt

Cottage cheese

Tofu or tempeh (for vegans/vegetarians)

Lean turkey or chicken sausage

Complex Carbohydrates (Around 50-60g):

Whole grain bread, bagel, or English muffin

Oatmeal or quinoa

Sweet potatoes or whole grain cereals

Fresh fruits like berries, bananas, or oranges

Avocado slices or guacamole

Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)

Natural nut butter (peanut, almond, or cashew butter)

Olive oil (for cooking or dressing)

Fiber-Rich Foods (Around 10-15g):

Vegetables (spinach, kale, tomatoes, peppers)

Berries (blueberries, raspberries)

Whole grains (oats, whole grain bread)

Chia or flaxseeds

Vitamins and Minerals:

Leafy greens (spinach, kale) for iron and various vitamins

Citrus fruits or berries for vitamin C

Dairy or fortified plant-based milk for calcium

Fortified cereals or nutritional yeast for B vitamins


Water or herbal tea for hydration

Freshly squeezed fruit juice (in moderation due to sugar content)

Remember, portion sizes and individual dietary needs may vary, so it’s essential to adjust quantities based on personal requirements and preferences. This structure aims to provide a good mix of nutrients without exceeding 700 calories.

Sample 700-calorie Breakfast Ideas with Recipes

Breakfast Ideas with Recipes

1. Quinoa and Vegetable Delight


  • 1/2 cup cooked quinoa
  • 1 cup sautéed spinach and cherry tomatoes
  • 1 poached egg
  • 1/4 avocado, sliced
  • Salt and pepper to taste


Cook quinoa according to package instructions.

In a pan, sauté spinach and cherry tomatoes until wilted.

Poach an egg to your liking.

Assemble the bowl: quinoa at the base topped with sautéed veggies, poached egg, and sliced avocado. Season with salt and pepper.

2. Spinach and Banana Bliss Smoothie


  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 1/2 banana
  • Handful of spinach
  • 1 tablespoon almond butter
  • Ice cubes (optional)


Blend almond milk, protein powder, banana, spinach, and almond butter until smooth.

Add ice cubes if desired and blend again.

Pour into a glass and enjoy a nutrient-packed, protein-rich smoothie.

3. Oatmeal with Fruits and Seeds


  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon chia seeds
  • Drizzle of honey


Cook oats with almond milk according to package instructions.

Top with mixed berries, chia seeds, and a drizzle of honey.

Stir well and relish the combination of whole grains and vibrant fruits.

4. Breakfast Burrito


  • 2 large eggs
  • 1/4 cup black beans, drained and rinsed
  • 2 tablespoons salsa
  • 1/4 cup diced bell peppers
  • 1/4 cup diced onions
  • 1 whole wheat tortilla

Optional toppings: avocado, cilantro, shredded cheese


Scramble the eggs in a pan over medium heat.

Add black beans, salsa, bell peppers, and onions to the pan and cook until vegetables are tender.

Warm the tortilla and fill it with the egg mixture. Add optional toppings if desired.

5. Greek Yogurt Parfait


  • 1 cup Greek yogurt
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup granola
  • 1 tablespoon honey or maple syrup (optional)


In a glass or bowl, layer Greek yogurt, mixed berries, and granola.

Drizzle honey or maple syrup for added sweetness if desired.

6. Veggie and Cheese Omelette


  • 2 large eggs
  • 1/4 cup diced tomatoes
  • 1/4 cup diced bell peppers
  • 1/4 cup diced onions
  • 1/4 cup shredded cheese
  • 1 teaspoon olive oil


Whisk eggs in a bowl and season with salt and pepper.

Heat olive oil in a pan over medium heat. Add tomatoes, bell peppers, and onions, and sauté until tender.

Pour the eggs into the pan and cook until the edges are set. Sprinkle cheese over one-half of the omelet, fold it over, and cook until the cheese melts.

7. Quinoa Breakfast Bowl


  • 1/2 cup cooked quinoa
  • 1/4 cup sliced almonds
  • 1/2 cup mixed berries
  • 1 tablespoon honey


In a bowl, combine cooked quinoa and mixed berries.

Top with sliced almonds and drizzle honey over the bowl.

8. Avocado Toast with Poached Egg


  • 2 slices whole grain bread
  • 1 ripe avocado
  • 2 eggs
  • Salt, pepper, red pepper flakes (optional)


Toast the bread slices.

Mash avocado and spread it evenly on the toast.

Poach the eggs and place one on each slice of toast. Season with salt, pepper, and red pepper flakes if desired.

These recipes offer variety and balance to create satisfying, nutrient-dense 700-calorie breakfasts. Adjust portion sizes or ingredients based on personal preferences and dietary needs.

Feel free to customize these recipes based on your preferences and dietary requirements.

These breakfast ideas not only hit the 700-calorie mark but also offer a delightful mix of flavors and nutrients to start your day with vitality.

Tips for Planning and Preparing a 700-Calorie Breakfast

Planning and Preparing a 700-Calorie Breakfast

Going on a journey to incorporate a wholesome 700-calorie breakfast into your daily routine requires thoughtful planning and preparation.

Here are some practical tips to make the process seamless and enjoyable:

1. Meal Prep for Morning Ease: Prepare ingredients in advance, such as chopping fruits, portioning out nuts, or pre-cooking grains. This ensures a swift assembly on busy mornings.

2. Embrace Variety to Avoid Monotony: Rotate your breakfast options regularly to prevent taste fatigue and ensure a diverse intake of nutrients. Experiment with different grains, proteins, and fruits to keep things interesting.

3. Balance Macronutrients for Sustained Energy: Pay attention to the balance of proteins, fats, and carbohydrates in your breakfast. This trio ensures sustained energy release and keeps you satiated until your next meal.

4. Adjust Portions Based on Your Needs: Personalize your breakfast by adjusting portion sizes to align with your caloric requirements and activity level. The 700-calorie target is a guideline; tailor it to suit your body’s unique needs.

5. Incorporate Quick and Nutrient-Dense Options: Keep go-to options on hand for mornings when time is tight. Greek yogurt with granola, a handful of nuts, or a piece of whole fruit is a quick, nutrient-dense choice.

6. Experiment with Flavors and Textures: Make breakfast a sensory experience by experimenting with different flavors and textures. Add spices, herbs, or natural sweeteners to enhance the taste without compromising on nutritional value.

7. Consider Dietary Preferences and Restrictions: If you have dietary restrictions or preferences, explore alternative ingredients. For instance, plant-based protein sources for vegetarians or gluten-free options for those with sensitivities.

8. Hydrate, Hydrate, and Hydrate: Don’t forget to include hydrating elements in your breakfast routine. Whether it’s a glass of water, herbal tea, or a refreshing smoothie, staying hydrated is crucial for overall well-being.

9. Listen to Your Body: Pay attention to how your body responds to different breakfast options. Everyone is unique, so observe what makes you feel energized and satisfied.

By integrating these tips into your morning routine, you’ll not only meet your 700-calorie goal but also cultivate a breakfast habit that contributes to your overall health and well-being. Breakfast is not just a meal; it’s an investment in a vibrant start to your day!

7-Day Sampled 700-Calorie Meal Plan with Recipes

700-Calorie Meal Plan

Below is a 7-day meal plan with recipes for nutrient-dense 700-calorie breakfasts:

Day 1: Veggie Omelet


  • 2 eggs
  • 1 cup chopped spinach
  • 1/4 cup diced tomatoes
  • 1/4 cup diced bell peppers
  • 1 tsp olive oil
  • Salt and pepper to taste


Whisk eggs in a bowl, and season with salt and pepper.

Heat olive oil in a pan; add veggies, and sauté until slightly tender.

Pour in the eggs and cook until set. Fold the omelet in half and serve with a slice of whole-grain toast and sliced avocado.

Day 2: Greek Yogurt Parfait


  • 1 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1 tbsp chia seeds
  • 2 tbsp almond butter
  • 1 small whole-grain bagel


In a bowl or glass, layer Greek yogurt, mixed berries, and chia seeds.

Top with almond butter. Serve with a small whole-grain bagel.

Day 3: Quinoa Breakfast Bowl


  • 1 cup cooked quinoa
  • 1 ripe banana, sliced
  • 1/4 cup chopped nuts (almonds/walnuts)
  • Honey for drizzling
  • 1 glass of fortified almond milk


In a bowl, combine cooked quinoa, sliced banana, and chopped nuts. Drizzle honey on top.

Serve with a glass of fortified almond milk.

Day 4: Breakfast Burrito


  • 1/2 cup firm tofu, crumbled
  • 1/4 cup black beans
  • 2 tbsp salsa
  • 1/4 cup diced veggies (bell peppers, onions)
  • Whole wheat tortilla


Sauté tofu, black beans, veggies, and salsa in a pan until heated through.

Spoon the mixture onto a whole wheat tortilla, and wrap it into a burrito. Serve with a medium orange.

Day 5: Berry Green Smoothie Bowl


  • 1 cup mixed frozen berries
  • 1 cup spinach
  • 1/2 cup Greek yogurt
  • Granola and hemp seeds for topping
  • 1 slice of whole-grain toast with mashed avocado


Blend berries, spinach, and Greek yogurt until smooth. Pour into a bowl.

Top with granola and hemp seeds. Serve with a slice of whole grain toast with mashed avocado.

Day 6: Overnight Oats


  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 2 tbsp sliced almonds
  • 1/2 cup mixed berries


Mix rolled oats and almond milk in a bowl, cover, and refrigerate overnight.

In the morning, top with sliced almonds and mixed berries. Serve with two hard-boiled eggs.

Day 7: Whole Grain Waffles


  • Whole grain waffles (store-bought or homemade)
  • Greek yogurt
  • Sliced strawberries
  • Honey for drizzling
  • Handful of mixed nuts


Toast whole grain waffles and top with Greek yogurt, sliced strawberries, and a drizzle of honey.

Serve with a handful of mixed nuts.

These recipes offer diverse and tasty options while sticking to the nutrient-dense 700-calorie range for breakfast. Adjust quantities and ingredients as needed!

Benefits of 700-Calorie Breakfast

A 700-calorie breakfast, when well-balanced and nutrient-dense, can offer several benefits:

1. Sustained Energy Levels: A substantial breakfast provides the necessary fuel for the day, helping maintain stable blood sugar levels and providing energy for activities.

2. Improved Metabolism: Eating a substantial breakfast kickstarts your metabolism, allowing your body to efficiently burn calories throughout the day.

3. Better Concentration and Focus: Nutrient-dense breakfasts, especially those containing complex carbohydrates, proteins, and healthy fats, can enhance cognitive function, aiding in better concentration and productivity.

4. Weight Management: Contrary to popular belief, a well-portioned 700-calorie breakfast can assist in weight management by preventing overeating later in the day. It helps curb cravings and reduces the likelihood of unhealthy snacking.

5. Nutrient Intake: A balanced breakfast ensures the intake of essential nutrients like vitamins, minerals, fiber, and antioxidants necessary for overall health and well-being.

6. Regulation of Hunger Hormones: Eating a substantial breakfast can regulate hunger hormones, potentially reducing overall food intake throughout the day and aiding in portion control during subsequent meals.

7. Enhanced Physical Performance: For those engaged in physical activities or exercise, a nutritious breakfast can provide the necessary energy and nutrients for improved performance.

Remember, the benefits depend on the quality of the foods consumed. It’s crucial to opt for nutrient-dense options rather than calorie-dense or processed foods to maximize these advantages

Considerations for Special Diets

Special Diets

Embarking on a 700-calorie breakfast journey involves catering to diverse dietary needs and preferences. Here are considerations tailored to various special diets:

Vegetarian and Vegan Options:

Vegetarians: Incorporate plant-based protein sources such as tofu, legumes, and dairy into your breakfast. Consider a protein-packed smoothie with plant-based protein powder.

Vegans: Opt for alternatives like almond or soy milk, plant-based protein sources, and substitute eggs with chia or flaxseed “eggs” in recipes.

Gluten-Free Alternatives: Choose gluten-free grains like quinoa, oats labeled as gluten-free, or rice for your breakfast. Explore gluten-free bread options for a satisfying toast.

Low-Carb or Keto-Friendly Choices: Focus on protein and healthy fats while minimizing carbohydrates. Consider omelets with vegetables, avocado, and nuts for a low-carb, high-fat breakfast.

Food Allergies and Intolerances: Be mindful of allergens and intolerances, such as nuts, dairy, or soy. Customize recipes to exclude allergens and explore alternative ingredients that suit your dietary needs.

Diabetic-Friendly Breakfasts: Prioritize foods with a low glycemic index to regulate blood sugar levels. Choose whole grains, lean proteins, and non-starchy vegetables. Consider options like a vegetable omelet or Greek yogurt with berries.

Paleo Diet Considerations: Focus on whole, unprocessed foods. Opt for lean proteins, healthy fats, and fruits. A breakfast of scrambled eggs with vegetables or a smoothie with coconut milk and berries aligns with a Paleo approach.

Specific Nutritional Requirements: For individuals with specific nutritional needs, consult with a nutritionist to tailor your breakfast. They can provide personalized advice based on health goals, dietary restrictions, or medical conditions.

Portion Control for Weight Management: If weight management is a priority, pay attention to portion sizes. Include nutrient-dense foods to meet the 700-calorie target while supporting your weight goals.

Cultural and Personal Preferences: Consider cultural preferences and personal tastes when planning your breakfast. Incorporate familiar flavors and ingredients that resonate with your background and individual preferences.

By acknowledging and accommodating these considerations, you can create a 700-calorie breakfast that aligns with your specific dietary needs.

Remember, a satisfying and nourishing breakfast is attainable regardless of your unique dietary preferences or restrictions.

People Also Ask (FAQ)

Question 1. What breakfast is 700 calories?

Answer: Unlock a day of energy with a 700-calorie breakfast a balanced mix of protein, healthy fats, and carbs, fueling you for success and satisfaction from the very start. It’s not just a meal; it’s your daily recipe for a vibrant morning.

Question 2. What can I eat for 700 calories?

Answer: Discover delicious possibilities within 700 calories from protein-packed breakfast bowls to nutrient-rich smoothies, and tailor your meals for a satisfying and balanced daily intake without sacrificing flavor. Your journey to a wholesome and calorie-conscious diet starts with these tasty options.

Question 3. Is it OK to eat 800 calories for breakfast?

Answer: Opting for an 800-calorie breakfast can be beneficial, providing sustained energy and reducing mid-morning cravings, but individual needs vary, so listen to your body and adjust accordingly for a fulfilling and balanced start to your day. Always prioritize a nutrient-rich meal that aligns with your health goals.

Question 4. Is 700 calories too much for a meal?

Answer: 700 calories can be a suitable meal size for many, offering a balanced mix of nutrients, but individual needs vary, so it’s essential to consider personal factors and overall daily calorie intake for a well-rounded and nourishing diet.


In conclusion, the significance of the 700-calorie benchmark, balancing macronutrients, and incorporating diverse and flavorful ingredients, set the stage for a breakfast that not only meets your nutritional needs but also tantalizes your taste buds.

The key lies in the thoughtful combination of proteins, healthy fats, and complex carbohydrates. These recipes not only hit the 700-calorie mark but also serve as a testament to the versatility and creativity that can be infused into your morning routine.

As you embark on this journey, don’t forget the importance of planning, preparation, and customization. Tailor your breakfast to align with your dietary preferences, restrictions, and cultural tastes.

Consider your unique nutritional requirements and, above all, listen to your body’s signals.

Whether you’re a vegetarian, vegan, following a gluten-free path, or managing specific health conditions, there’s room for a 700-calorie breakfast that suits your needs.

Remember, breakfast is not just a meal; it’s a daily investment in your well-being. So, here’s to mornings filled with vitality, and to breakfasts that nourish not only your body but also your spirit.

May your mornings be a celebration of health, flavor, and the joy that comes from starting your day right. Cheers to a brighter, more vibrant you!


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take because of the information on this page is entirely at your own risk and responsibility!

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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