Filling Breakfast?

MissBabyJane

Hello, guys. I was on maitaince, but during emotional times in my life I gained few pounds back, so now I'm on my way to 1200 calories. My main problem is that I start my day with very light breakfast - Like one banana or fat-free yogurt and by before lunch I'm STARVING, then that leads to eating junk... and you know how it goes. Can you give me some ideas for fullfiling breakfast around 300-400-500 calories? I weight 55kg, trying to get down to my goal 50kg. PS. I don't like to eat eggs, especially in the mornings...

KarenJanine

Porridge (oatmeal) is my go-to, especially in the colder months. I add protein powder which helps keep me fuller.

Greek yoghurt with fruit and granola is another high protein, filling brekkie.

vegout2

My standard savoury breakfast is avocado and hummus on rye. Full of essential fats and protein to keep you going until lunch. You could have smoked salmon or chicken if you don't like hummus. The problem with low fat is that it often means higher added sugar for mouth feel which effectively sabotages all your efforts. Get label smart and look at the sugar values of food . WHO guidelines recommend less than 50g sugar per day for good health.

mamadon

Here are a couple I do:
1. 2 turkey sausage 100 cal, 1 fried egg 70 cal, 2 slices bread 120 cal, total 290
2. 2 frozen (eggo) waffles 190 cal, 2 tbl sugar free jam (smuckers) 20 cal, 3 slices turkey bacon, 90 cal, total 300 calories

TheBigFb

PORRIDGE.

kimw91

Could you not just have a snack between breakfast and lunch? My breakfast usually comes in at around 300-350 and then I'll have a piece of fruit or so before lunch to haul me over. But if you just want a larger breakfast, with the amount of calories you state, you could have a feast! Make sure it has a little of all of your macros as they'll help keep you full (granted your opting for slowly digesting carbs). Thus, you could have:

• An omelette on toast with yogurt and berries (or a smoothie) on the side
• Smoked salmon with eggs and avocado on toast
• Oatmeal with fruit and nuts (or savory oatmeal)
• A big bowl of quark with muesli (not granola) and fresh fruit
• Pancakes with cottage cheese, fruit and nuts
• A sandwich or wrap (egg/avocado, chicken/hummus, scrambled eggs/salmon, fried egg/ham etc.)
• Toast with cottage cheese and fruit or grilled vegetables and tahini

saires_au

My favourite is yoghurt (I get one called sweet and creamy has 1/2 the sugar of a lot of them and isn't reduced fat)

100g yoghurt
30g rolled oats
5g flaked almonds or coconut
Diced fresh fruit
Normally under 300 cal (depending on fruit) yummy and filling

Low fat artificially sweetened yoghurt always leaves me unsatisfied
Or pancakes with fresh fruit, light whipped cream and splash of maple syrup

elfin168

Playing the devils advocate here...1200 cal is not very much. Im losing on 1600. sometimes a bit more - some times a bit less. And its pain free - stressless, easy to manage and Im never hungry. Why not up your calories - maybe lose a little slower - may be not - specially if you are not binging on junk cos you are starving

cityruss

Porridge, chocolate protein powder, peanut butter, chia seeds.

Porridge, vanilla protein powder, toffee flavdrops.

Protein pancakes with bacon.

Ryvita dark rye chrispbreads with creamcheese and pickled cucumber.

RodaRose

A three and a half ounce steak is 277 calories. Add a piece of bread or fruit.

MissBabyJane

Thank you, guyyyyyyyyys! Great ideas

Francl27

Pasta and meatballs. Meat loaf and mashed potatoes. Endless possibilities if you don't stick to 'breakfast' foods.

prettygirlstorm1

My breakfast consists of egg beaters, 3 slices of turkey bacon and a banana. I make sure that I have a snack in between as I eat breakfast pretty early. I usually have a handful of almonds or a piece of fruit to hold me over til lunch time.

Milynne

My fave is 92 grams egg beaters omelet with a serving of sliced mushrooms, handful spinach and serving ff shredded cheddar cheese topped with 2tbs. Salsa. = less than 200 cals. I'll usually add coffee with creamer (105 cals) or half bagel thin with light swiss laughing cow cheese wedge (90 cal)

I also have a snack around 11 am to tide me over til my 1:30 pm lunch.

shannonstube

I have been eating a greek yogurt with a serving of the high protein granola. That is around 220 calories. You could add an egg or two if you wanted to be closer to 300-400.

amgreenwell

SMOOTHIES!!! i use banana, yogurt, frozen berries...but you can do any combo. I usually eat a small snack about 3 hours later, then lunch two hours after that. works out well.

lisalsd1

Protein: chicken breast, sausage, greek yogurt, tofu, nuts. You can eat anything you want for b'fast, there is no rule on what constitutes a "b'fast food."

But I'll tell you, a banana and fat-free yogurt wouldn't be appropriate b'fast foods for me. I eat at least 30 grams of protein in the morning, and I am good to go...to the gym.

myfitnesspal183

Porridge

KellyL23

2 hardboiled eggs, a little bacon, a little guacamole, and then a cup of berries and some fresh veggies

hezzyfoofie

Two egg muffins (made on the weekend for the week) and rye bread or english muffin.

If you google egg muffins (or search on here I'm sure) you'll find loads of different recipes.

We also have a breakfast sandwich maker, that recreates the sandwiches you'd get at a fast food place. It's made by Hamilton Beach.

searsvls

A slice of toasted Ezekiel Bread (or any toast) topped with almond butter, a sliced banana, and a drizzle of honey

markus532

cereal raisin bran 1 % milk with blueberry's around 400 cal

Smart_Beautiful_and_Strong

my go to breakfast is oatmeal, 1 egg+2 egg whites scrambled, and an orange about 325 calories.

AmbitiousButRubbish

I really like a protein shake in water (130 calories), packet of low sugar oatmeal (120 calories), and a cup of coffee with 2 tablespoons of french vanilla creamer in it (50-75 calories). Total is 300-325 calories and I am full for a long time.

Just_Ceci

Peanut butter sandwich.

I keep lower calorie single serving snacks in my desk in case I get hungry mid morning.

maryrose_88

If you have time lightly sautee some veggies, I like mushrooms, onions, peppers, zucchini and spinach, put it on a plate then add an egg or two on top (however you like it cooked). This is my favorite, yumm!

echofm1

All of my breakfasts are 300-350 calories.

I love yogurt, so each one has a greek yogurt mix that's about 115 calories. It's 1/2 cup plain Greek yogurt with 1.5T sugar free jam and .5T honey. It's got 12g protein and that's what really helps to keep me full.

1/2 of an everything bagel with whipped cream cheese on it.
1/2 of a cinnamon raisin bagel with 12g peanut butter and a drizzle of honey.
1 serving oatmeal or cream of wheat depending on my mood, made with almond milk or water, with 3t brown sugar. If I need a little more sweetness I'll add a tsp of sweetener too.

Basically, to stay full, try to fit in a little fat and protein where you can. Even if you don't like eggs, there are other protein options like cheese, Greek yogurt, or nuts.

avskk

I rely pretty heavily on eggs, cottage cheese, fruit, and light English muffins or light bread at breakfast. You can combine these things in a ton of different ways (veggie omelet and toast, fried egg on English muffin with side of fruit, etc.), have lots of food, get plenty of satiating protein and fat, and still stay under 350 calories.

yayamom3

Lots of good food ideas here. I've also found that for me, personally, if I wait until around 9 am to eat my breakfast, then I don't need a mid-morning snack and I can go until lunch time. Eliminating that snack frees up some extra calories for later in the afternoon/evening, which is when I enjoy them the most.

NoelFigart1

Pinhead oats (porridge) with nuts and fruit. Quite filling.

(I love breakfast and I alternate between that and bacon and eggs)

Codilee87

Oatmeal with ground flax and chia seeds plus an apple sprinkled with cinnamon and a cup of tea around 7 or 8am. Then I have a snack (fruit, yogurt, string cheese, etc) at about 10:30. That keeps me satisfied until lunch.