Need help with breakfast that fulfilling and low calories like under 200
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Protein and fat will tend to make most people feel full longer. I find oatmeal, cereal, and the like, don't stay with me and I am hungry soon after eating them. Eggs, turkey bacon, with some fruit on the side might help you stay full longer. In some ways, though, it is a really personal thing. Find what works for you.
Sort of off topic, why are you on 1200 calories a day? Is that from this site, your trainer, or just you entering it?0 -
Also if you are working 14 hrs straight with no chance to eat, why not pack a peanut butter sandwich (something non-perishable) and eat it right before you start work? I used to break my b'fast in 2 parts when I was a teacher.
Oh I pack my food etc just the first part of the morning makes me wonder how to stay full with low calories. I already managed my lunches and dinner food that easy but figuring breakfast part I gotta learn.0 -
20yearsyounger wrote: »brightestsmile83 wrote: »beautifulsparkles wrote: »brightestsmile83 wrote: »
My calorie goal is 1200.20yearsyounger wrote: »how high was your breakfast and what is your calorie goal?
That seems very low, especially for someone with a trainer who must be working out a few times a week. What is your weightloss goal for the week?
My goal was 500g-1kilo a week, doing 90 minutes of personal training a week and 10,000 steps of walking a day and my calories were set at 2000 a day.
I meet up with my trainer 1 or 2 times a week due to my long hours of work... and then I do work out alone 2 to 3 times a week for 30 to an hour depending on what my mood or workout is on.
The goal to lose 2 pounds a week.... my goal weight is 250 and I'm 298 now
Interesting. 1200 seems fairly low for a current weight of 298. Is that the number MFP gave you?
No, my trainer changed it...0 -
I find that a cup (200 g) of Fage Total 0 greek yogurt and a half cup of fruit on top holds me until lunch, about 180 calories.
If you need more, add a slice of whole wheat toast with a Tbsp of peanut butter for another 150 cal. That holds me until lunch and I have a big appetite. Good luck!0 -
I don't understand what they are doing. Seems a bit of an unreasonable goal to set for you. I would figure at least about 600+ calories higher first, get a good momentum going and as you start to see progress continue to lower the goal.0 -
rileysowner wrote: »Protein and fat will tend to make most people feel full longer. I find oatmeal, cereal, and the like, don't stay with me and I am hungry soon after eating them. Eggs, turkey bacon, with some fruit on the side might help you stay full longer. In some ways, though, it is a really personal thing. Find what works for you.
Sort of off topic, why are you on 1200 calories a day? Is that from this site, your trainer, or just you entering it?
My trainer put that in my MPF app.0 -
20yearsyounger wrote: »I don't understand what they are doing. Seems a bit of an unreasonable goal to set for you. I would figure at least about 600+ calories higher first, get a good momentum going and as you start to see progress continue to lower the goal.
That what I thought too. But I'm gonna try this/his way and see what happens. I am getting the breakfast calorie down. When I started this my total calories was like 1500 or so then slowly went down and I managed to get it down to under 1200 yesterday (plus I ran out of food at work ) thanks for support.0 -
brightestsmile83 wrote: »20yearsyounger wrote: »I don't understand what they are doing. Seems a bit of an unreasonable goal to set for you. I would figure at least about 600+ calories higher first, get a good momentum going and as you start to see progress continue to lower the goal.
That what I thought too. But I'm gonna try this/his way and see what happens. I am getting the breakfast calorie down. When I started this my total calories was like 1500 or so then slowly went down and I managed to get it down to under 1200 yesterday (plus I ran out of food at work ) thanks for support.
No problem. Just keep that in the back of your head. It's a bit extreme and you don't need 1200 to lose 2lbs a week. Your body still needs calories to support your current weight. If it gets too tough don't throw in the towel, just know there is another way.1 -
Egg beaters, bagel and turkey bacon 3 pieces or turkey sausage 2.5 ounces is 300 calls, little more than the 200 you're looking for but enough protein to keep feeling full for hours0
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200 calories will not keep you full for long, it's just too small of a number. But, there are a few options:
- Oatmeal: a bowl of Quick Oats will run you about 150 calories. Add in some blueberries for flavor (adds maybe 25 calories) and you should be good. Just use water for the liquid, or I use Almond Milk at 30 calories a cup. Also look at Quaker Weight Control Oatmeal, it's already flavored and runs about 170 cal I believe.
- Eggs: a large egg is 70 calories. You can have 2 eggs and a piece of toast for well under 200. I use a carb friendly bread that is 35 calories a slice. That equals 175 calories for 2 eggs and a piece of toast.
I would be wary of a trainer that is suggesting 20 calories for a meal, especially if this person is giving you an exercise program. Any decent workout should burn at least 100+ calories that you can eat back.
Good luck!0 -
Can you do a non-traditional breakfast like some deli meat on a low carb wrap with veggies? Maybe a black or pinto bean bowl with sautéed veggies?
I am not a huge breakfast person, so my go to is yogurt and a banana. I also made egg cups in a muffin tin with lots of veggies and a little bacon. Those are reasonable for calories, too.0 -
egg whites, broccoli or some peppers, a slice of laughing cow cheese and hot sauce.0
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Agree that your calories sound a bit too low for your stats. Just keep in mind that you might be able to stick to that goal short term but it's likely that if you keep going you're going to end up getting hungry (with potentially other issues that come with long-term under eating). Keep in mind that trainers aren't generally certified in nutrition and while they have some basic training in my experience they don't always give the best advice in that area.
Now that I've got that out of the way. My advice is to broaden your mindset in relation to breakfast. You really shouldn't view it as different to any other meal and by that I mean that don't have to limit yourself to traditional breakfast foods. Just eat foods that you like.
200 calories is not a lot to fill you up so I wouldn't really expect to stay feeling full for a long time on anything that's 200 cals but your best bet is to focus on lean protein, veggies with a little healthy fat. My rule of thumb is that for something to qualify as a meal it needs to have protein, carbs and fat in good balance. I also like to include vegetables with every meal for satiety and bang for your buck in terms of nutrients and volume.0 -
Agree that your calories sound a bit too low for your stats. Just keep in mind that you might be able to stick to that goal short term but it's likely that if you keep going you're going to end up getting hungry (with potentially other issues that come with long-term under eating). Keep in mind that trainers aren't generally certified in nutrition and while they have some basic training in my experience they don't always give the best advice in that area.
Now that I've got that out of the way. My advice is to broaden your mindset in relation to breakfast. You really shouldn't view it as different to any other meal and by that I mean that don't have to limit yourself to traditional breakfast foods. Just eat foods that you like.
200 calories is not a lot to fill you up so I wouldn't really expect to stay feeling full for a long time on anything that's 200 cals but your best bet is to focus on lean protein, veggies with a little healthy fat. My rule of thumb is that for something to qualify as a meal it needs to have protein, carbs and fat in good balance. I also like to include vegetables with every meal for satiety and bang for your buck in terms of nutrients and volume.
Thanks! Soon i will be food shopping and I will more research and look for more options and create more options for breakfast.0 -
At 298 you could eat more and lose. I wouldn't want to give up more calories than needed.0
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I used to eat egg beaters for breakfast every day--I'm kind of burned out on them right now. 184g egg beaters, 14g mild cheddar cheese, 56g John Morrell Diced Ham = 225 cal, 7 carb, 7 fat, 35 protein.0
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PLEASE stop listening to your trainer. Trainers are not dietitians.
And remember that you're supposed to eat back exercise calories too. If you're not, that's a deficit way too big for your size, and it's not going to be healthy, and even less sustainable.1 -
I eat egg white omelettes with shredded cheese and salsa on toast for right around 200 calories. I also eat Evol breakfast scrambles for around that. Half cup of Greek yogurt (90 cal) & 1/4 cup of Bear Naked granola (~120 calories), since I eat 2000 calories per day, I can add a serving of fruit to any of that.
Having suggested all of that, is your trainer also a nutritionist? Mine would never try to tell me how to eat and, bless Josh for helping get started and the occasional advice he gives me now, I wouldn't listen if he did. I have medical issues he's not prepared to deal with in my diet.0 -
brightestsmile83 wrote: »rileysowner wrote: »Protein and fat will tend to make most people feel full longer. I find oatmeal, cereal, and the like, don't stay with me and I am hungry soon after eating them. Eggs, turkey bacon, with some fruit on the side might help you stay full longer. In some ways, though, it is a really personal thing. Find what works for you.
Sort of off topic, why are you on 1200 calories a day? Is that from this site, your trainer, or just you entering it?
My trainer put that in my MPF app.
I think your trainer is wrong. If you are indeed over 200 pounds, you can lose on 2000. I am 163, heading for 155 and losing .5-1 piund/week eating 2000. I don't eat back any of my exercise calories, but I am rarely hungry.
Edit to add: At 8 pounds from maintenance, I am.aiming for what will work for my lifetime. 2000 plus half of my exercise should let me maintain comfortably.1 -
I typically have two eggs and half an avocado for breakfast. The avocado is very filling if you're trying to last until lunch. Alternate is a slice of wheat toast with peanut butter and a greek yogurt.0
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brightestsmile83 wrote: »Hello, I need help with my calorie intake for breakfast part, I like to have a good decent breakfast that keep me full for the most the morning before lunch time I work 7.5 to 14 hour shifts. My trainer told me my breakfast is to high in calories... problem is I'm not big fan of oatmeal... especially if I can't have my brownsugar and butter in it... so please help... I eat eggs. Any other ideas.
I think under 200 calories will not keep you full for long if you are used to 700 calories. I eat 200-300 calories for breakfast and make it about 4 hours on that. You can eat a bigger breakfast and a smaller lunch or dinner if that works better for you.
You want to eat in a way you can sustain long term.
I would concentrate on protein, fat and fiber to feel full.
a bunch of vegetables with one egg
beans or lentils- wrap, soup
Tuna or chicken added to a salad
one banana and some peanut butter
1/2 c Greek yogurt
I don't think your trainer is giving you healthy, sustainable dietary advice. You can lose weight eating more.
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PLEASE stop listening to your trainer. Trainers are not dietitians.
And remember that you're supposed to eat back exercise calories too. If you're not, that's a deficit way too big for your size, and it's not going to be healthy, and even less sustainable.
This...so this. I love my breakfast, and it keeps me full for hours. Depending on the size of the banana and the amount of fresh berries, it usually runs about 320-360 calories. I fit my other meals around this:
3/4 cup plain nonfat yogurt (170 g)
3/4 cup Nature's Path Flax Plus cereal (30 g)
1 small banana
Hand full of blackberries
Hand full of raspberries
You have protein, fiber, and healthy carbs. My nutritionist loves this breakfast. By the way, if you eat back all your exercise calories, you are probably not eating at a deficit. Exercise calories are inflated for the most part. Eat back a quarter of them if you need to, but don't overdo it.
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I'm not exactly suggesting a solid food but this works just fine. Finger millet flour(mixed with a little bit of water which will reduce lumps) boiled with milk(skimmed milk preferably). This keeps me full for a long time. Good luck
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Try 25g oatmeal with 2 oz apple juice and 3 oz water. It takes about 5 mins in the microwave.
If you use butter, substitute with a sprinkle of Butter Buds instead. Top with 50g blueberries or raspberries. I've used this (own) recipe since 2005 - it's more like a dessert than a breakfast dish. Delicious.0 -
I love Multi-Grain Cheerios (1 cup) with Unsweetened Almond Milk ( 1 cup). The Cheerios are high in Vitamins especially Iron and are only 110 calories per cup, and the Unsweetened Almond Milk is a good source of Protein and Calcium with only 30 calories per cup. It keeps me full for HOURS and only totals 140 calories with tons of nutritional benefits!0
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brightestsmile83 wrote: »rileysowner wrote: »Protein and fat will tend to make most people feel full longer. I find oatmeal, cereal, and the like, don't stay with me and I am hungry soon after eating them. Eggs, turkey bacon, with some fruit on the side might help you stay full longer. In some ways, though, it is a really personal thing. Find what works for you.
Sort of off topic, why are you on 1200 calories a day? Is that from this site, your trainer, or just you entering it?
My trainer put that in my MPF app.
Full stop. Your trainer is a *kitten* moron. You can let him/her know I said that. He/She may be good with the exercise portion, but clearly has no clue about nutrition. None.
Simple answer(s) - go back and have MFP set your Calorie goal. Eat however big/small/whatever a breakfast you're comfortable with that allows you to be satisfied until lunch/dinner/snack/whatever so that you can meet your daily Caloric goals. There are some details to be added, but don't worry about those just yet.2 -
Yogurt "Parfait."
Dannon - Light N Fit, 5.3 oz 80 / Greek yogurt would give you more protein (but more calories)
Fiber One - Fiber One Bran Cereal, 1/4 cup 30 / Kashi Go Lean would give you more protein (but more calories)
Generic - Slivered Toasted Almonds, 1 TBSP 40
Private Selection - Raspberries - Frozen, 0.25 cup 23
Total 173 Calories/ 8 gm protein / 9 fiber / 5 fat
Let your trainer know ......1200 is a DEFAULT minimum (before exercise). You can definitely eat more.0 -
I eat 1/2 cup egg whites (fried with butter flavored Pam), 1 turkey sausage patty (I buy the pre cooked Walmart brand), 1 slice of Sara Lee 45 calorie multi grain toast, 1 tablespoon sugar free jam. 195 calories, 22 grams of protein, 10 grams carbs, 2 grams dietary fiber.0
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On weekends I usually have eggs and bacon. Or I make small blueberry pancakes with peanut butter on them. But I don't have time cook during week so I just have half a whole wheat bagel with cream cheese and a light banana creme pie yogurt.0
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I would make make scrambled egg whites. You can get a huge amount of volume if you cook around 10 egg whites and it's only around 170 calories. Add spinach and any vegetables that you like while cooking it and then add a little ketchup or any topping you prefer when you're done 0
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