Urgent Need for Breakfast Tips!

BreatheSweatEat

Hello MFP community! I am an early bird - no matter at what time I sleep, I get up really early (6-7am) everyday. I don't skip any meals, but wake up with a HUGE appetite, consuming almost 700 calories every morning. I need advice about the macronutrient combination and tips to reduce the number of calories while staying satisfied. I don't really like to have fruits in the morning. My preferred choice would include any of these: nuts, turkey slices, white cheese slices, wholegrain bread, honey, and dark chocolate. What do you think is the best combination and in what quantities? A huge thank you!

Ninkyou

If it were me I'd probably go with the turkey, cheese & bread.

Protein > Fat > Carbs = Good overall start to the day

I'd save the nuts for maybe a mid-morning snack. I personally don't like honey, plus it's not very good on calories for the macros. Dark chocolate I'd save for mid-afternoon or after-dinner snack.

Cocoa1020

I eat two eggs on a slice of toasted bread with a slice of cheese. and a cup of coffee keeps me full.

the bread i use is a whole grain protein bread made by arnolds

jersey_54

canned tuna, beef jerkies, lean bison, egg whites. High protein, low cal

cbelc2

Breakfast is a perfect opportunity to get in some vegetables and fruits. When I eat eggs, I eat them with veggies: greens or leftover roasted combos. Also think seeds, nuts, whole grains as grains (leftover black rice?). Try mixing dry rolled oats and chia seeds in plain yogurt mixed with a little water and letting it sit in the fridge overnight. I like a few dried cherries in it. Think out of the box round out your day from the beginning.

lemurcat12

I like to get protein, veggies, and fruit for my breakfast, in that order. The protein usually comes along with some fat or I make sure there's some. I don't find that starchy carbs make me more or less satisfied (I usually have veggies and fruits instead, with eggs, but occasionally like to have oatmeal), but really all this is personal preference.

Based on the foods you identified, I guess I'd go with the turkey, wholegrain bread, and nuts, but it's really up to you.

Are you good having 700 calories in the morning? I think that's fine so long as you have enough calories for the rest of the day. I tend to get up around 5 and eat what I consider a bigger breakfast (around 400 calories).

Bearbo27

My breakfast is always a high protein meal. I usually do eggs and some sort of meat such as low sodium bacon or turkey sausage. I also have my cup of coffee. I also love to mix in veggies with my eggs.

AspenDan

I love egg whites!! A serving of the brand I use is only 25 cals, so I'll have like 5 or 6 servings and it makes a huge plate! I then top it off with 150grams of baked potato chunks that I always keep on hand, a serving of shredded cheese, and some hot sauce..it looks and tastes amazing, takes up the entire plate and my stomach, and all for less than 400 cals.

Sandcastles61

I do a farmhouse strata.... You can add meat, veggies, cheese, eggs or egg beaters or egg whites. It is like a crustless quiche. One fourth of a pie tin would only be 350 or so depending on what you put in it and you have breakfast for a couple of days.

Shells918

I never used to be satisfied by fruit? Till one day I was. A big bowl of blueberries and strawberries with lowfat yogurt and I'm stuffed. Now I make smoothies with a bit of skim, light juice, I've and of course, the fruit. This is someone who ate. chocolate milk with cereal every day since she was five. And this holds me over through working out,through lunch, it's great!

Francl27

The most filling things for me...

2 eggs with refried beans
Omelette with 2 eggs, 4 egg whites, spinach, goat cheese, deli ham, with two pieces of whole grain toast with a bit of butter and some turkey bacon
Whole wheat English muffins with ricotta (not fat free) and honey
Low carb tortilla with refried beans, cheese, egg, and salsa (and some chicken or beef if I have some)
Kodiak power cakes with ham, cheese and egg
Oatmeal with some sort of nut butter
Today I had 2 eggs and an English muffin and a Greek yogurt and it was enough too.

Basically, I need a good balance of protein, fat, and fiber. But some days a small breakfast will be fine, others I'll need 700 calories too to be satisfied.

Kalikel

I like a high-fiber breakfast. I tried it because it's recommended and it works out well for me.

Everyone is different, though! Nobody can say, "This is best for you." You have to try different things and see what you like best.