300 kcal Breakfast Options & Calorie Approximates

Last Friday - 10 June 2011, I had my personal yearly medical check-up and the doctor advise me the following: - 

• Recommended kcal per meal should be <400 kcal
• Recommended kcal per day should be <1500 kcal

He shared with me about the recommended 300 kcal breakfast options: 

• 2 slices bread + 1 tsp jam + 1 tsp margarine + 1 piece of fruit
• ¾ bowl fried noodles + 1 cup coffee (no sugar)
• Half a packet of nasi lemak + 1 tsp anchovies + Chinese Tea
• 1 small bowl porridge + ½ salted egg + 1 tsp friend peanuts + 200ml soy bean (no sugar)
• 1 siew mai + 1 checiken fu pei + ½ bowl noodles + Chinese Tea
• ¾ small bowl plain cereal + small glass of low fat milk
• 1 muffin + 1 cup coffee (no sugar + low fat milk)
• ½ small bowl nasi goring + ½ small bowl mixed vegetables

Listed below is the calorie (approximates):

1) Noodle Soup - 300 kcal
2) Stir-fired veg (100g) - 60 kcal
3) Capati (1 piece) - 180 kcal
4) Thosai (1 piece) - 100 kcal
5) Nasi Lemak (1 packet) - 500 kcal
6) Tandoori (palm size) - 150 kcal
7) Curry noodle - 600 kcal
8) Fried chicken (palm size) - 530 kcal
9) Chicken rice (1 plate) - 700 kcal
10) Kimchi (1/2 bowl) - 60 kcal
11) Briyani (1 set) - 850 kcal
12) Green curry (1/2 small bowl) - 180 kcal
13) Fruit, 3 plain crackers, glass of low fat milk - <100 kcal
14) Cakes, sweet desserts, ‘kueh’ - 120-150 kcal
15) Deep fried snacks (samosa, rojak) -  ~550 kcal per serving