Breakfast ideas that meet your requirements of containing between 25-30 grams of protein and having between 350-450 calories. 

A few meals have even fewer calories.

All meal includes the servings, measurements of ingredients, macronutrient breakdown, total calories, and cooking instructions:

1. Veggie Omelet

Ingredients:
3 large eggs
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup diced tomatoes
1/4 cup shredded cheese
Salt and pepper to taste

Instructions:
In a bowl, whisk the eggs and season with salt and pepper.
Heat a non-stick skillet over medium heat and coat it with cooking spray.
Add the bell peppers, onions, and tomatoes to the skillet, and cook until they are softened.
Pour the whisked eggs over the vegetables and let them cook for a few minutes until the bottom sets.
Sprinkle the shredded cheese on top and fold the omelet in half.
Cook for another minute or two until the cheese melts and the omelet is fully cooked.

Macronutrient breakdown (approximate):
Protein: 25g
Carbs: 10g
Fats: 15g
Calories: 305

2. Greek Yogurt Parfait

Ingredients:

1 cup plain Greek yogurt
1/2 cup mixed berries (strawberries, blueberries, raspberries)
2 tablespoons chopped nuts (almonds, walnuts, or your choice)
1 tablespoon honey or maple syrup (optional)

Instructions:
In a glass or bowl, layer half of the Greek yogurt.
Add half of the mixed berries on top of the yogurt.
Repeat the layers with the remaining yogurt and berries.
Sprinkle the chopped nuts over the top.
Drizzle with honey or maple syrup if desired.

Macronutrient breakdown (approximate):
Protein: 27g
Carbs: 26g
Fats: 10g
Calories: 375

3. Protein Pancakes

Ingredients:
1/2 cup rolled oats
1/2 cup cottage cheese
2 large eggs
1/2 teaspoon vanilla extract
1/2 teaspoon baking powder
Cooking spray or oil for the skillet
Toppings: berries, sliced bananas, nut butter (optional)
Instructions:
Place the rolled oats, cottage cheese, eggs, vanilla extract, and baking powder in a blender or food processor. Blend until smooth.
Heat a non-stick skillet or griddle over medium heat and lightly coat it with cooking spray or oil.
Pour 1/4 cup of the batter onto the skillet for each pancake.
Cook until bubbles form on the surface, then flip and cook for another minute or until golden brown.
Serve the pancakes with your choice of toppings.

Macronutrient breakdown (approximate):
Protein: 28g
Carbs: 34g
Fats: 11g
Calories: 366

4. Turkey and Vegetable Wrap

Ingredients:
2 large lettuce leaves or whole-grain tortillas
4 ounces sliced turkey breast
1/4 cup sliced cucumbers
1/4 cup sliced bell peppers
2 tablespoons hummus or mustard (optional)
Instructions:
Lay the lettuce leaves or tortillas flat.
Spread the hummus or mustard (optional) over the lettuce leaves or tortillas.
Place the turkey slices, cucumbers, and bell peppers in the center.
Roll tightly and secure with toothpicks if needed.

Macronutrient breakdown (approximate):
Protein: 30g
Carbs: 10g
Fats: 5g
Calories: 230 (lettuce wrap) or 350 (whole-grain tortilla)

5. Quinoa Breakfast Bowl

Ingredients:
1/2 cup cooked quinoa
1/2 cup unsweetened almond milk (or milk of your choice)
1/4 cup Greek yogurt
1 tablespoon chia seeds
1 tablespoon almond butter
1/4 cup fresh berries or sliced banana

Instructions:
In a bowl, combine cooked quinoa and almond milk.
Stir in Greek yogurt and chia seeds.
Drizzle almond butter on top.
Add fresh berries or sliced banana as toppings.

Macronutrient breakdown (approximate):
Protein: 26g
Carbs: 39g
Fats: 12g
Calories: 420
Please note that the macronutrient breakdown and calorie counts are approximate and can vary based on specific ingredient brands and measurements. Adjustments may be necessary to meet your exact requirements.

6. Cottage Cheese Bowl

Ingredients:
1 cup cottage cheese
1/2 cup sliced peaches (fresh or canned in juice)
2 tablespoons slivered almonds
1 tablespoon honey (optional)

Instructions:
In a bowl, place the cottage cheese.
Top it with sliced peaches and slivered almonds.
Drizzle honey on top if desired.

Macronutrient breakdown (approximate):
Protein: 28g
Carbs: 25g
Fats: 10g
Calories: 285

7. Spinach and Mushroom Scramble

Ingredients:
3 large eggs
1 cup fresh spinach leaves
1/2 cup sliced mushrooms
1/4 cup shredded mozzarella cheese
Salt and pepper to taste

Instructions:
In a bowl, whisk the eggs and season with salt and pepper.
Heat a non-stick skillet over medium heat and coat it with cooking spray.
Add the spinach and mushrooms to the skillet and cook until they are wilted and tender.
Pour the whisked eggs over the vegetables and scramble until cooked.
Sprinkle the shredded mozzarella cheese on top and stir until melted.

Macronutrient breakdown (approximate):
Protein: 26g
Carbs: 5g
Fats: 14g
Calories: 282

8. Smoked Salmon Wrap

Ingredients:
1 large whole-grain tortilla
2 ounces smoked salmon
2 tablespoons cream cheese
1/4 cup sliced cucumbers
1/4 cup shredded carrots
Fresh dill (optional)

Instructions:
Lay the tortilla flat.
Spread cream cheese evenly over the tortilla.
Place smoked salmon, cucumbers, and shredded carrots in the center.
Add fresh dill (optional) for extra flavor.
Roll tightly and slice into portions.

Macronutrient breakdown (approximate):
Protein: 25g
Carbs: 25g
Fats: 10g
Calories: 315

9. High-Protein Smoothie Bowl

Ingredients:
1/2 cup unsweetened almond milk (or milk of your choice)
1 scoop protein powder (vanilla or chocolate flavor)
1/2 frozen banana
1/4 cup frozen berries (such as blueberries or mixed berries)
1 tablespoon almond butter
Toppings: sliced banana, granola, chia seeds (optional)

Instructions:
In a blender, combine almond milk, protein powder, frozen banana, frozen berries, and almond butter.
Blend until smooth and creamy.
Pour the smoothie into a bowl.
Top with sliced banana, granola, and chia seeds if desired.

Macronutrient breakdown (approximate):
Protein: 27g
Carbs: 32g
Fats: 10g
Calories: 340

10. Egg White Oatmeal

Ingredients:
1/2 cup rolled oats
1 cup water
3/4 cup liquid egg whites
1/2 teaspoon cinnamon
1/4 teaspoon vanilla extract
1 tablespoon almond butter or peanut butter
Fresh berries for topping

Instructions:
In a saucepan, combine rolled oats and water. Bring to a boil and reduce heat to a simmer.
Stir in the liquid egg whites, cinnamon, and vanilla extract.
Cook, stirring occasionally, until the oats thicken and the egg whites are cooked through.
Remove from heat and stir in almond butter or peanut butter.
Top with fresh berries.

Macronutrient breakdown (approximate):
Protein: 27g
Carbs: 45g
Fats: 8g
Calories: 360

11. Tofu Scramble

Ingredients:
6 ounces firm tofu, crumbled
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup diced tomatoes
1/2 teaspoon turmeric
1/2 teaspoon paprika
Salt and pepper to taste
1 tablespoon olive oil

Instructions:
Heat olive oil in a skillet over medium heat.
Add the diced bell peppers, onions, and tomatoes. Sauté until softened.
Add the crumbled tofu to the skillet and sprinkle with turmeric, paprika, salt, and pepper. Stir well to combine.
Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and well-seasoned.

Macronutrient breakdown (approximate):
Protein: 25g
Carbs: 10g
Fats: 10g
Calories: 230

12. Protein-Packed Breakfast Burrito

Ingredients:
2 large whole-grain tortillas
4 large eggs
1/4 cup diced bell peppers
1/4 cup diced onions
2 slices turkey bacon, cooked and crumbled
1/4 cup shredded cheese
Salt and pepper to taste

Instructions:
In a bowl, whisk the eggs and season with salt and pepper.
Heat a non-stick skillet over medium heat and coat it with cooking spray.
Add the diced bell peppers and onions to the skillet and cook until softened.
Pour the whisked eggs into the skillet and scramble until cooked.
Warm the tortillas in a microwave or skillet.
Divide the scrambled eggs, turkey bacon, and shredded cheese between the tortillas.
Roll up the tortillas tightly into burritos.

Macronutrient breakdown (approximate):
Protein: 28g
Carbs: 25g
Fats: 15g
Calories: 355

13. Quinoa and Veggie Breakfast Skillet

Ingredients:
1/2 cup cooked quinoa
2 large eggs
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup diced zucchini
1/4 cup diced tomatoes
1 tablespoon olive oil
Salt and pepper to taste

Instructions:
Heat olive oil in a skillet over medium heat.

Add the diced bell peppers, onions, zucchini, and tomatoes to the skillet. Sauté until they are softened.
Add the cooked quinoa to the skillet and stir well to combine with the vegetables.
Create two wells in the quinoa and vegetable mixture and crack an egg into each well.
Cover the skillet and cook for a few minutes until the eggs are cooked to your desired level of doneness.
Season with salt and pepper.
Carefully transfer the quinoa and veggie mixture with the eggs to a plate and serve.

Macronutrient breakdown (approximate):
Protein: 25g
Carbs: 30g
Fats: 12g
Calories: 360

14. Protein-Packed Overnight Oats

Ingredients:
1/2 cup rolled oats
1/2 cup unsweetened almond milk (or milk of your choice)
1 scoop protein powder (vanilla or chocolate flavor)
1 tablespoon chia seeds
1 tablespoon almond butter or peanut butter
1/4 cup fresh berries or sliced banana

Instructions:
In a jar or container, combine rolled oats, almond milk, protein powder, and chia seeds.
Stir well to mix all the ingredients thoroughly.
Cover the jar or container and refrigerate overnight or for at least 4 hours.
Before serving, stir in almond butter or peanut butter.
Top with fresh berries or sliced banana.

Macronutrient breakdown (approximate):
Protein: 25g
Carbs: 38g
Fats: 12g
Calories: 370

15. Protein-Packed Avocado Toast

Ingredients:
2 slices whole-grain bread, toasted
1 ripe avocado, mashed
2 boiled eggs, sliced
1 tablespoon hemp seeds
Salt and pepper to taste

Instructions:
Spread mashed avocado evenly on each slice of toasted bread.
Arrange the sliced boiled eggs on top of the avocado.
Sprinkle with hemp seeds, salt, and pepper.

Macronutrient breakdown (approximate):
Protein: 26g
Carbs: 30g
Fats: 20g
Calories: 410

16. High-Protein Breakfast Quiche

Ingredients:
4 large eggs
1 cup liquid egg whites
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup diced mushrooms
1/4 cup shredded cheese
Salt and pepper to taste

Instructions:
Preheat the oven to 350°F (175°C).
In a bowl, whisk together eggs, liquid egg whites, salt, and pepper.
Coat a pie dish with cooking spray and layer the diced bell peppers, onions, and mushrooms on the bottom.
Pour the egg mixture over the vegetables.
Sprinkle shredded cheese on top.
Bake for approximately 25-30 minutes or until the eggs are set and the top is golden brown.
Allow the quiche to cool slightly before slicing and serving.

Macronutrient breakdown (approximate):
Protein: 27g
Carbs: 6g
Fats: 10g
Calories: 240

17. Peanut Butter Banana Protein Smoothie

Ingredients:
1 cup unsweetened almond milk (or milk of your choice)
1 scoop protein powder (peanut butter or vanilla flavor)
1 medium ripe banana
1 tablespoon natural peanut butter
Handful of ice cubes

Instructions:
In a blender, combine almond milk, protein powder, banana, peanut butter, and ice cubes.
Blend until smooth and creamy.
Pour into a glass and enjoy.

Macronutrient breakdown (approximate):
Protein: 26g
Carbs: 30g
Fats: 10g
Calories: 350

18. Quinoa and Black Bean Breakfast Burrito

Ingredients:
1 large whole-grain tortilla
1/4 cup cooked quinoa
1/4 cup canned black beans, rinsed and drained
2 large eggs, scrambled
2 tablespoons salsa
2 tablespoons shredded cheese

Instructions:
Warm the tortilla in a microwave or skillet.
Place cooked quinoa, black beans, scrambled eggs, salsa, and shredded cheese in the center of the tortilla.
Roll up the tortilla tightly into a burrito.

Macronutrient breakdown (approximate):
Protein: 26g
Carbs: 30g
Fats: 11g
Calories: 355

19. Greek Yogurt Protein Pancakes

Ingredients:
1/2 cup rolled oats
1/2 cup plain Greek yogurt
2 large eggs
1/2 teaspoon baking powder
1/4 teaspoon vanilla extract
Cooking spray or oil for the skillet
Toppings: sliced berries, Greek yogurt, honey (optional)

Instructions:
Place rolled oats, Greek yogurt, eggs, baking powder, and vanilla extract in a blender or food processor. Blend until smooth.
Heat a non-stick skillet or griddle over medium heat and lightly coat it with cooking spray or oil.
Pour 1/4 cup of the batter onto the skillet for each pancake.
Cook until bubbles form on the surface, then flip and cook for another minute or until golden brown.
Serve the pancakes with sliced berries, a dollop of Greek yogurt, and drizzle with honey if desired.

Macronutrient breakdown (approximate):
Protein: 27g
Carbs: 31g
Fats: 10g
Calories: 370

20. High-Protein Chia Pudding

Ingredients:
1/4 cup chia seeds
1 cup unsweetened almond milk (or milk of your choice)
1 scoop protein powder (vanilla or chocolate flavor)
1 tablespoon honey or maple syrup (optional)
Toppings: sliced almonds, shredded coconut, fresh berries

Instructions:
In a bowl or jar, combine chia seeds, almond milk, protein powder, and honey or maple syrup. Stir well.
Let the mixture sit for 5 minutes, then stir again to break up any clumps.
Cover and refrigerate for at least 2 hours or overnight until it thickens and forms a pudding-like consistency

21. Protein-Packed Quinoa Breakfast Bowl

Ingredients:
1/2 cup cooked quinoa
1/4 cup unsweetened almond milk (or milk of your choice)
1 scoop protein powder (vanilla or chocolate flavor)
1 tablespoon almond butter or nut butter of your choice
1/4 cup sliced strawberries
1 tablespoon chopped nuts (such as almonds or walnuts)

Instructions:
In a bowl, combine cooked quinoa, almond milk, and protein powder. Stir well.
Microwave the mixture for 1-2 minutes until heated through.
Stir in almond butter until well incorporated.
Top with sliced strawberries and chopped nuts.

Macronutrient breakdown (approximate):
Protein: 27g
Carbs: 30g
Fats: 12g
Calories: 370

22. Protein-Packed Breakfast Burrito Bowl

Ingredients:
2 large eggs
1/4 cup black beans, rinsed and drained
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup diced tomatoes
1/4 avocado, sliced
2 tablespoons salsa
Salt and pepper to taste

Instructions:
Heat a non-stick skillet over medium heat and coat it with cooking spray or oil.
Crack the eggs into the skillet and scramble until cooked.
Add black beans, bell peppers, onions, and tomatoes to the skillet and cook until the vegetables are softened.
Season with salt and pepper.
Transfer the burrito bowl to a serving bowl and top with sliced avocado and salsa.

Macronutrient breakdown (approximate):
Protein: 26g
Carbs: 30g
Fats: 12g
Calories: 350

23. Chocolate Protein Chia Pudding

Ingredients:
1/4 cup chia seeds
1 cup unsweetened almond milk (or milk of your choice)
1 scoop chocolate protein powder
1 tablespoon cocoa powder
1 tablespoon honey or maple syrup (optional)
Toppings: sliced bananas, chopped almonds, shredded coconut

Instructions:
In a bowl or jar, combine chia seeds, almond milk, protein powder, cocoa powder, and honey or maple syrup. Stir well.
Let the mixture sit for 5 minutes, then stir again to break up any clumps.
Cover and refrigerate for at least 2 hours or overnight until it thickens and forms a pudding-like consistency.
Top with sliced bananas, chopped almonds, and shredded coconut.

Macronutrient breakdown (approximate):
Protein: 25g
Carbs: 30g
Fats: 12g
Calories: 350

24. High-Protein Breakfast Wrap

Ingredients:
1 large whole-grain tortilla
3 large eggs, scrambled
2 slices turkey bacon, cooked and crumbled
1/4 cup diced bell peppers
1/4 cup diced onions
2 tablespoons shredded cheese
Salt and pepper to taste

Instructions:
Heat a non-stick skillet over medium heat and coat it with cooking spray or oil.
Crack the eggs into the skillet and scramble until cooked.
Add the crumbled turkey bacon, diced bell peppers, and onions to the skillet and cook until the vegetables are softened.
Season with salt and pepper.
Warm the tortilla in a microwave or skillet.
Place the scrambled eggs, bacon, vegetables, and shredded cheese in the center of the tortilla.
Roll up the tortilla tightly into a wrap.

Macronutrient breakdown (approximate):
Protein: 28g
Carbs: 30g
Fats: 14g
Calories: 390

25. Protein-Packed Breakfast Quiche Muffins

Ingredients:
4 large eggs
1 cup liquid egg whites
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup diced mushrooms
1/4 cup chopped spinach
1/4 cup shredded cheese
Salt and pepper to taste

Instructions:
Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
In a bowl, whisk together eggs, liquid egg whites, salt, and pepper.
Stir in diced bell peppers, onions, mushrooms, spinach, and shredded cheese.
Pour the mixture into the prepared muffin tin, filling each cavity about 3/4 full.
Bake for approximately 20-25 minutes or until the egg muffins are set and lightly golden on top.
Allow the muffins to cool slightly before serving.

Macronutrient breakdown (approximate):
Protein: 27g
Carbs: 6g
Fats: 10g
Calories: 240
Please note that the macronutrient breakdown and calorie counts are approximate and can vary based on specific ingredient brands and measurements. Adjustments may be necessary to meet your exact requirements.

26. Spinach and Feta Omelette

Ingredients:
3 large eggs
1 cup fresh spinach leaves
1/4 cup crumbled feta cheese
1/4 cup diced tomatoes
Salt and pepper to taste

Instructions:
In a bowl, whisk the eggs and season with salt and pepper.
Heat a non-stick skillet over medium heat and coat it with cooking spray.
Add the fresh spinach leaves to the skillet and cook until they wilt.
Pour the whisked eggs over the spinach and let them cook for a few minutes until the bottom sets.
Sprinkle the crumbled feta cheese and diced tomatoes on one side of the omelette.
Fold the other side of the omelette over the filling and cook for another minute or two until the cheese melts and the omelette is fully cooked.

Macronutrient breakdown (approximate):
Protein: 25g
Carbs: 5g
Fats: 14g
Calories: 255

27. Mushroom and Swiss Omelette

Ingredients:
3 large eggs
1/2 cup sliced mushrooms
1/4 cup diced onions
1/4 cup shredded Swiss cheese
Salt and pepper to taste

Instructions:
In a bowl, whisk the eggs and season with salt and pepper.
Heat a non-stick skillet over medium heat and coat it with cooking spray.
Add the sliced mushrooms and diced onions to the skillet and cook until they are softened.
Pour the whisked eggs over the mushrooms and onions and let them cook for a few minutes until the bottom sets.
Sprinkle the shredded Swiss cheese on one side of the omelette.
Fold the other side of the omelette over the filling and cook for another minute or two until the cheese melts and the omelette is fully cooked.

Macronutrient breakdown (approximate):
Protein: 27g
Carbs: 5g
Fats: 15g
Calories: 270

28. Mediterranean Omelette

Ingredients:
3 large eggs
1/4 cup diced tomatoes
1/4 cup diced cucumbers
1/4 cup sliced Kalamata olives
1/4 cup crumbled feta cheese
Fresh dill (optional)
Salt and pepper to taste

Instructions:
In a bowl, whisk the eggs and season with salt and pepper.
Heat a non-stick skillet over medium heat and coat it with cooking spray.
Add the diced tomatoes, diced cucumbers, and sliced Kalamata olives to the skillet and cook for a few minutes until the vegetables are softened.
Pour the whisked eggs over the vegetables and let them cook for a few minutes until the bottom sets.
Sprinkle the crumbled feta cheese and fresh dill (optional) on one side of the omelette.
Fold the other side of the omelette over the filling and cook for another minute or two until the cheese melts and the omelette is fully cooked.

Macronutrient breakdown (approximate):
Protein: 25g
Carbs: 6g
Fats: 14g
Calories: 255

29. Bacon and Cheddar Omelette

Ingredients:
3 large eggs
2 slices cooked bacon, crumbled
1/4 cup shredded cheddar cheese
Salt and pepper to taste

Instructions:
In a bowl, whisk the eggs and season with salt and pepper.
Heat a non-stick skillet over medium heat and coat it with cooking spray.
Pour the whisked eggs into the skillet and let them cook for a few minutes until the bottom sets.
Sprinkle the crumbled bacon and shredded cheddar cheese on one side of the omelette.
Fold the other side of the omelette over the filling and cook for another minute or two until the cheese melts and the omelette is fully cooked.

Macronutrient breakdown (approximate):
Protein: 29g
Carbs: 2g
Fats: 18g
Calories: 295

30. Greek Omelette

Ingredients:
3 large eggs
1/4 cup diced tomatoes
1/4 cup diced cucumbers
1/4 cup diced red onions
1/4 cup crumbled feta cheese
Fresh parsley (optional)
Salt and pepper to taste

Instructions:
In a bowl, whisk the eggs and season with salt and pepper.
Heat a non-stick skillet over medium heat and coat it with cooking spray.
Add the diced tomatoes, diced cucumbers, and diced red onions to the skillet and cook for a few minutes until the vegetables are softened.
Pour the whisked eggs over the vegetables and let them cook for a few minutes until the bottom sets.
Sprinkle the crumbled feta cheese and fresh parsley (optional) on one side of the omelette.
Fold the other side of the omelette over the filling and cook for another minute or two until the cheese melts and the omelette is fully cooked.

Macronutrient breakdown (approximate):
Protein: 27g
Carbs: 6g
Fats: 14g
Calories: 260