My Breakfast Any Suggestions

heavenlee816

I am a female
150 pounds and fairly active (running and strength training) for at least 30 minutes a day.
This is a typical breakfast for me which equals about 277 calories any suggestions on adding a bit more calories that are healthy and will improve my energy levels or healthy mid-morning snacks?

TynaBaby17

Oatmeal is great! And can be very filling! I hate plain oatmeal l so i usually mush a banana into it or some apple and cinnamon or a little honey! Can even mix greek yogurt with raw oats and soak them over night!

janejellyroll

Your entries don't look completely accurate -- for example, oil and vinegar dressing should have some fat. Your egg entry *may* already include the oil. 30 calories sounds suspiciously low for a sausage link (but I could be wrong).

I would first focus on finding accurate database entries for these items and then figure out what (if anything) you want to tweak.

What you might want to add will depend on what you personally find filling. I know three tablespoons of dressing would be too much for me for 1.5 cups of salad, I'd rather have something with more volume (a piece of fruit, more vegetables). But it might be exactly what works for you.

heavenlee816

janejellyroll wrote: »

Your entries don't look completely accurate -- for example, oil and vinegar dressing should have some fat. Your egg entry *may* already include the oil. 30 calories sounds suspiciously low for a sausage link (but I could be wrong).

I would first focus on finding accurate database entries for these items and then figure out what (if anything) you want to tweak.

What you might want to add will depend on what you personally find filling. I know three tablespoons of dressing would be too much for me for 1.5 cups of salad, I'd rather have something with more volume (a piece of fruit, more vegetables). But it might be exactly what works for you.

It is turkey sausage ( I don't eat pork) and then the egg is an organic brown egg from a local farm, the dressing is a garlic vinaigrette which is 30 calories per tbsp. I just lightly coat my salad with it to give it some favor. Adding some more vegetables is a good tip. Thanks

I just use the premade options to log the calories and I look at labels to get the closest to what I am actually consuming.

heavenlee816

TynaBaby17 wrote: »

Oatmeal is great! And can be very filling! I hate plain oatmeal l so i usually mush a banana into it or some apple and cinnamon or a little honey! Can even mix greek yogurt with raw oats and soak them over night!

Mmm that does sound good

apullum

If you're looking for more energy, I would consider adding a source of carbs to your meal. You could have toast with your sausage and egg.

CharlieCharlie007

TynaBaby17 wrote: »

Oatmeal is great! And can be very filling! I hate plain oatmeal l so i usually mush a banana into it or some apple and cinnamon or a little honey! Can even mix greek yogurt with raw oats and soak them over night!

This, or 30 grams natural granola.

angelsja

I have oats, chia seeds and summer fruits soaked overnight in milk/water (depending on calorie intake available) either eat cold in the morning or heat and eat topped with yogurt or a small pot of yogurt afterwards. May not fit with what you have but it keeps me full till lunch

jaimydude

To each their own but for me I would have so many better uses for that 70 cal creamer. You can find lower cal creamer than that and instead add in better calories like protein (2 more sausages or egg whites etc).

Jflowwers

Avocado! Also maybe a slice of ezikeal grain free toast.

jestog63

I use a couple of ounces of vanilla premier protein as a creamer (from the 11oz container). It is low in fat and carbs and has a great amount of protein. It mixes fantastic. Sometimes I will use the chocolate premier protein to make my coffee mocha like.

kimny72

heavenlee816 wrote: »

janejellyroll wrote: »

Your entries don't look completely accurate -- for example, oil and vinegar dressing should have some fat. Your egg entry *may* already include the oil. 30 calories sounds suspiciously low for a sausage link (but I could be wrong).

I would first focus on finding accurate database entries for these items and then figure out what (if anything) you want to tweak.

What you might want to add will depend on what you personally find filling. I know three tablespoons of dressing would be too much for me for 1.5 cups of salad, I'd rather have something with more volume (a piece of fruit, more vegetables). But it might be exactly what works for you.

It is turkey sausage ( I don't eat pork) and then the egg is an organic brown egg from a local farm, the dressing is a garlic vinaigrette which is 30 calories per tbsp. I just lightly coat my salad with it to give it some favor. Adding some more vegetables is a good tip. Thanks

I just use the premade options to log the calories and I look at labels to get the closest to what I am actually consuming.

If that works for you, great. The problem is that when you're troubleshooting, it limits the usefulness of your data. Macros can affect satiety and energy levels, but it looks to me also that the macros are off on several of your entries.

For me personally, I need a good dose of carbs and protein in my first meal for energy, but I know others do better avoiding carbs in the morning.

kshama2001

I like more protein at breakfast so would add another egg or sausage link or both, and if that means you need to lose some calories, take it from the coffee creamer.

That's not a terribly accurate way to log coffee - the coffee and the cream should be logged separately.

Also, as said previously, the fried egg entry includes oil so if the oil entry is for frying the egg, you're counting the oil twice. I would log these separately as well.

The egg entry that MFP pulled from the USDA database has disappeared from MFP's database. I have "Egg, whole, raw, fresh" saved but when I add eggs to the recipe builder I do a search for the USDA entry, which is 01123.

ps - I solved the coffee creamer/sweetener issue by adding chocolate protein powder to my coffee, plus (soaked) chia seeds and dried coconut, and calling that breakfast

whitpauly

I wish I could find a 30 calorie sausage

jessieknh

whitpauly wrote: »

I wish I could find a 30 calorie sausage

Wegmans has a chicken breakfast sausage that is like this also. It's 35 calories and really good.
https://www.wegmans.com/products/meat/sausage/sausage/all-natural-fully-cooked-breakfast-with-sage-chicken-sausage.html#

Chrismadison100

Whatever you decide to do, try to make sure you have 25 grams of protein for breakfast. It gets your body back into the calorie burning mode.

jasondjulian

jestog63 wrote: »

I use a couple of ounces of vanilla premier protein as a creamer (from the 11oz container). It is low in fat and carbs and has a great amount of protein. It mixes fantastic. Sometimes I will use the chocolate premier protein to make my coffee mocha like.

OH! That's a great idea! I've been trying to find ways to add flavor to my black coffee- I don't like creamer... the chocolate/mocha style is a great idea, plus the protein is a bonus. Would be worth the calorie intake for that. Thanks for the tip!

janejellyroll

Chrismadison100 wrote: »

Whatever you decide to do, try to make sure you have 25 grams of protein for breakfast. It gets your body back into the calorie burning mode.

Many people do like having a breakfast that is higher in protein because it helps with satiety, but your body will burn calories all day long regardless of how much protein you have with breakfast (or even if you skip breakfast completely).

apullum

Chrismadison100 wrote: »

Whatever you decide to do, try to make sure you have 25 grams of protein for breakfast. It gets your body back into the calorie burning mode.

This is not true. Your body burns calories all the time while carrying out its basic metabolic functions, plus whatever activity you do. There is no “calorie burning mode.” Just make sure you’re getting enough protein through your the day in order to help maintain muscle mass.

heavenlee816

jestog63 wrote: »

I use a couple of ounces of vanilla premier protein as a creamer (from the 11oz container). It is low in fat and carbs and has a great amount of protein. It mixes fantastic. Sometimes I will use the chocolate premier protein to make my coffee mocha like.

I love this tip I am always looking for ways to cut down on the sugar. Thank you and thanks everyone for the great tips they are very insightful and helpful!

Muscleflex79

Chrismadison100 wrote: »

Whatever you decide to do, try to make sure you have 25 grams of protein for breakfast. It gets your body back into the calorie burning mode.

let me guess, "calorie burning mode" is the opposite of "starvation mode" ???

rosiorama

Your breakfast breadown makes me so glad that I no longer use sugar or creamer in my coffee! So many extra calories to eat!

Back to the topic:
I always struggle with protein, so I try to eat cottage cheese several times a week for breakfast. I don’t like it by itself, so I’ll add fruit to it, or yogurt.

I second oatmeal. I do the overnight oatmeal and add all sorts of thing: fruit or yogurt or chia seeds or cocoa, or some peanut butter...endless possibilities... Istart with about a quarter cut of large flake oats and go from there.

courtneyaleen

I try to really “get it in” for breakfast at 6 am on the weekdays because, it is normally 6 hrs until my lunch break at work. My go-to has recently been: avacado on 1 slice gluten free toast with 2 poached eggs OR a muesli mix soaked in almond milk, and then a fruit (sometimes with a few almonds) anytime before 10am. I drink Premier Protein in my coffee or, plain half n half in a pinch. I think the key to cutting sugar in coffee is, drink better tasting coffee!

sarabushby

The dressing states 30cal for all three tablespoons, so that’s correct if you are only using 1tbsp as you said it’s 30cal per. But if you are indeed using 3 tbsp then that would be 90cal. I know you’re not here to have your diary critiqued but flagging things like this helps others who are having trouble with weight loss plateaus due to inaccurate logging.

A mid-morning banana for energy giving carbs or a glug of Kefir for protein & probiotics might be good for you.

HereToLose50

whitpauly wrote: »

I wish I could find a 30 calorie sausage

I get the little turkey sausage links that are 3 links for 100 calories. They are good. *They are not like how turkey bacon isn't bacon tasting at all.😆

lynn_glenmont

rosiorama wrote: »

Your breakfast breadown makes me so glad that I no longer use sugar or creamer in my coffee! So many extra calories to eat!

Back to the topic:
I always struggle with protein, so I try to eat cottage cheese several times a week for breakfast. I don’t like it by itself, so I’ll add fruit to it, or yogurt.

I second oatmeal. I do the overnight oatmeal and add all sorts of thing: fruit or yogurt or chia seeds or cocoa, or some peanut butter...endless possibilities... Istart with about a quarter cut of large flake oats and go from there.

Since the OP says she is looking to add more calories to her breakfast, I don't see the point of criticizing her use of sugar and cream in her coffee (other than the obvious yuck factor of ruining coffee by putting sugar in it.

merekins

Hahahaha! Just posted this in another thread and then saw complaint of 70 calorie creamer here. To each their own.
“Same. Breakfast in general tends to trigger overeating the rest of the day. Is definitely pattern when I go through diary. The days I struggle to not snack or tend to want to keep eating, are the days I have breakfast. My best breakfast is a 240 calorie latte. I may be drinking my calories here but it works for me. Am sure it’s just the protein/fat that makes difference. If I know I have a higher calorie day ahead of me, eating out/party, I just have a double espresso with a tablespoon of heavy whipping cream. That works too but I tend to prefer having my latte as part of morning ritual. It makes me happy.”

JCoop9

You could add nuts or seeds, hemp hearts to your salad

heavenlee816

I have made my dairy public if anyone wants to add me. I took all the tips to heart and cut the creamer from my coffee and added protein power instead also added some whole grain toast with a half avocado. Also, I tried some overnight oats. YUM, and it gave me a ton of energy!