Healthier Breakfast?

stephenallen28

Hello MFP Community!

I have been following a diet that is an approximation of the diary entry in this forum post for quite some time and I am curious to know if the community might have any advice or recommendations for making improvements?

In particular, I would really like to know about ways to improve my breakfast -- I feel like if I can start my day off with a long-lasting / burning breakfast then I can be more successful in terms of not binging on snacks later in the day.

The breakfast I'm eating now is pretty good in terms of keeping me going for a couple of hours, but I am also concerned about a couple of potential downsides -- lots of sugar and fat.

I've been at 165-170lbs for quite a while and would love to drop 10lbs. and I feel like if I could make some improvements with a couple of better meals then I might be able to crack this nut.

Any thoughts or advice?

Alexandriakay676

Great question... I typically have 2 hard boiled eggs or a smoothy. Looking for healthy vegan options.

Andia15

I usually have a healthy smoothie that contains flax seeds to give me energy and a bowl of healthy cereal with low fat milk. You could also have a healthy fry up. Low fat sausages, bacon medallions (fat cut off), eggs and wholemeal toast. Add a side of fruit in there too. You could also add some veg to your eggs.

Lietchi

My breakfast is usually some unflavored skyr yoghurt with protein powder and fruit (berries or banana). It's a high protein breakfast since I was low on protein before (I used to not eat breakfast at all).

tinkerbellang83

Your sugar total for the day in the photo is bang on and is coming from mostly naturally occuring sugars rather than added sugar so I don't think you really need to worry about your sugar intake, the WHO advice on sugar limits which is what MFP bases it's goals on is for added sugar not naturally occuring sugars.

I also don't think your fat intake is particularly bad, perhaps I would swap out the butter and switch to lighter cheese to reduce saturated fats.

Your fat and sugar intake won't inhibit your fat loss, calories will so if you've been stuck for a while, make sure you're weighing everything - ditch the cups and tbsp measurements and use a scale.

yirara

Your breakfast is already the biggest meal of the day while lunch and dinner are mere snacks. Have you considered the opposite, having more substantial dinners and lunches to fight snacking? At what time does the binging usually happen and what are you doing then? Answering this question for yourself might help crack this nut. Btw, high fat is no problem in itself.

sijomial

Main thing that jumps out at me is how inaccurate your logging methods are: cups for solid items, spoons, pats, unweighed items, generic items. When you state ounces is that a measurement or an estimate?

If your weight isn't tracking your apparent numbers/deficit I'd recommend tightening up your estimating massively by weighing items and double checking the database items selected. Is that pancake your own recipe for example?

Why are you concerned your fat is slightly over if you are within your overall calorie goal?

How does tracking sugar separately to carbs help you? What is the concern there?
It you don't have any specific concerns it's just a subset of carbs. (Your honey is a big contributor to your total.)
I'd also work on increasing protein from what seems rather low goal for your weight. Wouldn't regard that 105 goal as anything but a rather sub-optimal minimum and definately not a maximum.

Your sodium is very high but you have a couple of very suspect items there, I'd check their accuracy as sodium is often not correct in many database entries.

As for keeping you full until lunch you are already eating a lot of your daily budget at breakfast so you need to experiment with what personally keeps you satisfied. Many find high protein helps but starchy carbs work best for me - it's personal.

HelenWater

Walnuts Skyr Blackberries Oats aiming for around 25g protein.

cwolfman13

Why not look at the bottom line instead of the macros for a given meal? Your calories and macros at the end of the day look to be where they are targeted...your breakfast is over 1,000 calories and the biggest meal of the day...common sense would dictate that for that particular meal as a stand alone would be higher in everything...I mean, your macros make up your calories...4 calories per gram of carbohydrate and protein and 9 calories per gram of dietary fat. Big meal with big calories is going to have big macros....#math

callsitlikeiseeit

satiety is personal. theres nothing wrong with your breakfast the way it is. You are within your calories so for weight loss, all is good.

personally, I don't typically eat breakfast. I have an early lunch that can vary between things but recently a sunny side up egg on avocado toast and EBTB seasoning is my go to. It is warm, and fills me until supper. today, it came in at 340 calories. If I use a chicken egg instead of duck egg, it is less. Or, less avocado. Or a lower calorie bread. Plenty of ways to cut it down from where it was today, but that all depends on your own needs and goals.

goal06082021

You could maybe skip the pancakes and honey for breakfast? Add some black beans and salsa to your sweet potato, get all that in a pan, poach the eggs in the mixture and get yourself a delicious cowboy shakshuka type of thing going. Mmmm.

Yogagrl444

Cut out the pancake and have oatmeal OR add flax seeds to your pancake...it might add more fiber or protein that could help keep you fuller longer. Cut out the Honey and Oil... unneccessary calories (and even Butter, if you can) and try eating fruit instead? (Berries or a banana)

Honestly, if you just cut out the pancake and all it's fixings...you would probably knock down those calories by about 600-700 calories! Just add in more protein instead... or healthy fats, like avocado. Oatmeal like i said too is a good substitute if you are craving carbs (around 150 per serving calories, add some fruit or even a tablespoon of PB and it is still way less than what you are eating now...and will keep you fuller longer.

stephenallen28

Thank you all so much for these great ideas! I'm going to try some alternatives to the pancakes and I'll also work on measuring my meals more precisely so that I can eliminate any errors in that department.

Thank you for all of the ideas up to this point, and I'll stay tuned for any more thoughts that folks might want to share, I really appreciate it!

MaltedTea

I was just going to add more protein for breakfast (along with some fiber) may help get the day started off right. I'm assuming this is your largest meal because you want to stay satiated longer? If so, protein+fiber may be a helpful combo. But I'm biased because I think fiber is underrated.

GlowskiMcGlitter

I usually have a whole wheat english muffin every morning. I make a breakfast sandwich with 1 fried egg and 1 peice of bacon or sausage. I fry the egg in olive oil. I like it as a sandwich because it keeps my portion small and manageable. I do have pancakes or buttered toast occasionally. If you like whole grain foods, you should try Log Cabin whole grain pancake mix! I make mine with oatmilk instead of dairy milk. It's richer and sweeter tasting, in my opinion.

kshama2001

goal06082021 wrote: »

You could maybe skip the pancakes and honey for breakfast? Add some black beans and salsa to your sweet potato, get all that in a pan, poach the eggs in the mixture and get yourself a delicious cowboy shakshuka type of thing going. Mmmm.

Yep, I'd skip the pancakes too and just have them rarely.

Good suggestions on how to bulk the rest of it up a bit without all the calories of the pancakes!