Breakfast ideas

holly23cali

Hi all! Just downloaded this morning! How many calories do you use for breakfast and what are some good low cal breakfast ideas? I just had an egg and a banana but i know that will leave me hungry in like 10 min. Thanks!

wishfuljune

Hi Holly! Eggs are great because they have a lot of protein in them. I usually do 2 scrambled eggs with a piece of toast and avocado. Sometimes I will also make a green smoothie (usually fruit, greek yogurt/milk, and spinach or any other good leafy green) to also have for breakfast. There are a lot of great ideas out there. Oatmeal is great too, or overnight oats are even better (oats, greek yogurt, milk, and whatever fruit and spices you want to add!)

mrvikingman

I like making breakfast sandwiches a lot. They don't have to break the calorie bank, either. I use egg whites and turkey sausage or a strip or two of bacon on an english muffin.

Potatoes are a pretty filling food, and delicious for breakfast with some peppers or onions.

kdav88

I find making breakfasts high in protein and fibre leave me feeling full for quite a while.

Some of my favourite breakfasts:
- Smoothie (1/4 cup of OJ, 1/2 banana, 40g spinach, 175g of plain Greek yogurt, 15g of chia seeds, 75g of berries, and top it up with enough water to blend)
- Fried egg(s) with half an avocado and cut up tomato slices (all salt and peppered), and maybe a piece of light rye bread if I'm wanting more carbs
- Plain Greek yogurt with, oh, you can top it with anything. Try granolas (but check the ingredients list - you want minimal added sugars), jams, canned pumpkin with cinnamon, a tablespoon of maple syrup and a few pecans - also works well on oatmeal), etc.
- Oatmeal with chopped apples, cinnamon and pecan/walnut pieces (I find I don't need any added sugar with the oatmeal like I prefer with the Greek yogurt)

Ultimately, you need to find what combo of macros keeps you feeling full longest, what foods you enjoy that fit into that, and what breakfasts you can stick to eating! My suggestions above in the portions I use all fall between 200 - 350 calories.

You also need to learn about when you're hungry during the day. I've found that I'm not that hungry first thing in the morning but want to eat ALL THE THINGS in the evening. To accommodate that, I try to eat my breakfast as late as possible (AKA when the hunger pangs actually show up, which is normally around 10:30), and then I just delay my other meals accordingly. May not work for everyone, but works for me!

Good luck!

pvju

I do toast and avocado and olive oil, sometimes with bacon. It seems like I have a more caloric breakfast then other meals often - I think it's just the way it goes for me - I eat a lot in the first half of the day and then I can have just straight protein for dinner. Planning the entire day in advance helps a lot - then I know how much I can add if I'm still hungry after a planned meal. You might need more protein then just one egg.

holly23cali

Awesome ideas thanks ladies. I did weight watchers 3 years ago lost 61 lbs but i had a hard time starting off and being hungry because i was so worried going over my points so these are great ideas!

Lizzy622

Oatmeal cottage cheese pancakes - 1/2 cup rolled oats, 1/2 cup cottage cheese & 1 egg. For variations you can add 1/2 a banana, 1/4 cup pumpkin(canned) & pumpkin spice, chopped apple & cinnamon. I throw everything in the blender and blend it up. Then I cook it on a non-stick pan just like any pancakes when it bubbles flip. Quick easy and full until lunch - also portable

holly23cali

Kdav88 do you weigh your food?

Kamikazeflutterby

If I have breakfast I usually have around 250 calories of eggs, bacon, and toast. TBH the bacon is measured by the gram and crumbled on top of the eggs. In order, eggs, oatmeal, pancakes or waffles, and cereal are my favorites filling things.

Breakfast gets brought up a lot. Here are some topics from the Recipes section that might help you as well:
Running out of hot breakfast ideas
Healthy breakfasts on the go
What's for breakfast?
Ultimate Protein Pancakes

kdav88

holly23cali wrote: »

Kdav88 do you weigh your food?

I do, yes. Finally bit the bullet and bought a food scale (not sure why I avoided it for so long, they're really not expensive - perhaps I didn't want to know what I was eating that specifically!). It's actually made a really big difference for me in tracking accurately. There are a few foods where it's definitely like "...that's all I get to eat?!", but there are a number of others I was actually consistently underestimating (like cheese! and Greek yogurt!), so now I get to eat more for tracking the same!

I also like to bake bread, and baking by weight instead of volume measurements helps with getting consistent and intended results, so that's what I told myself I was originally getting the scale for.

Having now weighed things for a while, I'd find it hard to go back! Really lovely not having to get out the measuring cups all the time, too!

holly23cali

kdav88 wrote: »

holly23cali wrote: »

Kdav88 do you weigh your food?

I do, yes. Finally bit the bullet and bought a food scale (not sure why I avoided it for so long, they're really not expensive - perhaps I didn't want to know what I was eating that specifically!). It's actually made a really big difference for me in tracking accurately. There are a few foods where it's definitely like "...that's all I get to eat?!", but there are a number of others I was actually consistently underestimating (like cheese! and Greek yogurt!), so now I get to eat more for tracking the same!

I also like to bake bread, and baking by weight instead of volume measurements helps with getting consistent and intended results, so that's what I told myself I was originally getting the scale for.

Having now weighed things for a while, I'd find it hard to go back! Really lovely not having to get out the measuring cups all the time, too!

That is great to know. Ill start pricing them out!

kdav88

@holly23cali I bought this one back when the Canadian dollar wasn't horrible for $35: http://www.amazon.ca/gp/product/B005WLPVUG?psc=1&redirect=true&ref_=oh_aui_detailpage_o02_s00. Super happy with it, but there are many other scales available for between $10 - $20, particularly if you're in the US.

...On that note, it's currently on sale for $24 if you're in the US! http://www.amazon.com/Ozeri-Epicurean-Removable-Weighing-Platform/dp/B005WLPVUG/ref=cm_cr_pr_product_top?ie=UTF8 ...C'mooooooon $CAD, you can bounce back any time...

Look for scales that have a "Tare" function (can zero out with a plate or something on it), and in weight measurements you're likely to use (mine does both g and oz, although I almost never use oz).

ryblueeyes

I've recently started eating overnight oats... Yum! I make several days' worth at a time (in individual containers) and just keep them in the fridge.
I start with...
1/2 cup oats
1/2 cup milk
1/2 cup Greek yogurt
...then I add whatever sounds good. Lately it's been powdered peanut butter and a little vanilla and honey. It comes out to about 280 cals.

Doing_me

Here are some of my favorites:

Smashed Avocado on protein bread
Scrambled Eggs with tomato (cheese optional)- you can use one full egg and more egg whites to keep calories low
Green smoothies (spinach, water, banana, pineapple or some berries depending on your taste)
Oats with milk and crushed cooked berries with some cinnamon and agave syrup
Cottage Cheese with pineapple

holly23cali

Oh man thank you all for your bfast ideas!!! Such a great help!