Breakfasts (Clean eating or close to)

MrsWells1983
MrsWells1983 Posts: 160
in Food and Nutrition
Hey all, just realised today that what I eat for breakfast is way too much! I never realised that wholegrain bread had so many calories!

Anyhow I wanted some easy breakfast ideas. I have 3 kids so the mornings before school are crazy hectic and I am always starving when I wake up so have to eat right away, which means that breakfast needs to be super easy to prepare and as close to clean eating as possible (I'm trying to start the whole family on a clean eating lifestyle). I've been a toast and coffee girl for so long that it's seriously going to be hard to adjust!

Can anyone help a girl out, PLEASE!

Tam x
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Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    skip it and look into lean gains...
  • Carnivor0us
    Carnivor0us Posts: 1,752 Member
    You can boil some eggs the night before so everyone can have a nice protein boost in the morning. I love eggs and coffee. Two large boiled eggs with a few cubes of cheese on the side and I am good to go.
  • rosebarnalice
    rosebarnalice Posts: 3,488 Member
    I alternate between these two nummy protein and fiber-rich breakfasts, both under 200 calories:

    Oatmeal with fruit! -- 1/4 cup dry + 1/2 c water + 4 oz frozen blueberries (organic, of course) 3 minutes in the microwave with a dash of Stevia and voila!
    ----
    Veggie Omeletes! 1 egg + 4 oz of mushrooms or spinach or eggplant or red peppers, or leftover bok choy, or green beans, + 1 tbsp of parmesan cheese.
  • sandobr1
    sandobr1 Posts: 319 Member
    Two eggs sunny side up, 2 cups spinach, 1/2 cup shelled edamame, whole tomato. Morning snack, small or medium banana.
  • butterflylover527
    butterflylover527 Posts: 940 Member
    Crockpot cooked steel cut oats. It'll be ready in the morning. I had some this morning and added peanut butter and bananas. YUM.
  • burnt_irish1
    burnt_irish1 Posts: 55 Member
    Sarah lee hearty and delicious bread has 90cal. :drinker:
  • MrsWells1983
    MrsWells1983 Posts: 160
    All awesome ideas! Thanks!!! :smile:
  • rburgess7
    rburgess7 Posts: 53 Member
    egg beaters 1/2 cup 60 cal
    butter ball turkey bacon 2 pcs 35 cal
    1/2 light english muffin 50 cal
  • baileysmom4
    baileysmom4 Posts: 242 Member
    3 egg whites scrambled with sauteed spinach and 1/8 cup feta cheese or mozzarella. YUM!
  • charliemarie923
    charliemarie923 Posts: 275 Member
    I would say porridge with fruit in it-can be made with water or milk and the kids would like ready break ...i think
  • hotteacherchick
    hotteacherchick Posts: 2
    Essential Eating Sprouted Wheat Cereal 1 serving, fresh sliced strawberries (up to 1 c.) under 200 calories.
    Super yummy and filling and 94% of your whole grains for the day!
  • Coach_EdMcLaughlin
    Coach_EdMcLaughlin Posts: 2
    Egg whites are good, oatmeal is good, shredded wheat is good. My wife and I blend up a meal replacement shake with nutrients called Shakeology. Chocolate flavor is good and so is the tropical strawberry. What is your overall goal with health and fitness?
  • dfonte
    dfonte Posts: 263 Member
    Cheerios

    Per 1 cup...100 calories, 2 grams fat, 20 grams carbs (3 grams fiber), 3 grams protein.

    Can't get any easier than that.
  • SJ46
    SJ46 Posts: 407 Member
    Bob's Red Mill Muesli and a splash of milk, yum!

    http://www.bobsredmill.com/old-country-style-muesli.html

    1/4 c. seem small for a serving size but it is very filling. Seriously, I can eat an entire box of regular cereal (which is why I don't eat it!) but this stuff - no way.
  • MrsWells1983
    MrsWells1983 Posts: 160
    Forgot to add I'm in Australia and am looking to drop about 35kg (about 77 pounds). I guess I was looking at a breakfast around the 150-200 cal mark. I have PCOS and Insulin resistance too.

    I'm looking to get back into training for a women's triathlon which is in November (200m swim/10km bike/2km run) and beat my PB from last year (1hr5min) which I did when I was about 7kg lighter than I am now.

    I'm guessing protein should be a huge thing for breakfasts and I know I don't eat anywhere near enough of it during the day. Boiling up eggs and keeping them in the fridge sounds like a start!

    Thanks again for all your suggestions!

    Tam x
  • JessXOVanity
    JessXOVanity Posts: 33
    2 Weet-bix with skim milk - literally 140cals and keeps u full enough

    otherwise I fast for the morning
  • charliemarie923
    charliemarie923 Posts: 275 Member
    2 Weet-bix with skim milk - literally 140cals and keeps u full enough

    otherwise I fast for the morning

    I thought you were meant to have a bigger breakfast more than anything else? Or is that just a myth? Not that i do that myself, but still...lol
  • Danielle_Style
    Danielle_Style Posts: 90 Member
    Some people may disagree with this, but after reading the book "The 400 calorie fix", I've come to understand (and find true in my life) that 300 - 400 calories is really the benchmark of a satisfying meal. Obviously, this is assuming they are not empty calories. If you're on a 1200 calorie diet, this means you eat three 400 calorie meals. If it is a 1600 calorie diet (what I do), it's more like three 400 calorie meals and two 200 calorie snacks.

    I find when I eat less than 300 calories for breakfast, I'm tempted to have a HUGE snack around 10am.

    My favorite 300 calorie breakfast is a cup of oatmeal with sugar free syrup and a tablespoon of sliced almonds and a coffee with milk and splenda. Sometimes I throw in a banana for an extra 100 calories of energy.

    You're right about one thing...toast is often less satisfying than it should be for as many calories as it contains. But I do love me some bread in the morning!!!
  • Danielle_Style
    Danielle_Style Posts: 90 Member
    Since you're trying to eat clean, you might want to omit the sugar free syrup and splenda since these are artificial. I personally can't get by without a little calorie free sweetener in my life.
  • charliemarie923
    charliemarie923 Posts: 275 Member
    Since you're trying to eat clean, you might want to omit the sugar free syrup and splenda since these are artificial. I personally can't get by without a little calorie free sweetener in my life.

    What does 'eat clean' mean?
  • MrsWells1983
    MrsWells1983 Posts: 160
    My calorie limit is set to 1220 cals by MFP.

    I don't like artificial sweetener, we never have it, I tend to use raw organic cane sugar, or raw honey as sweetener (for myself, it's very hard to get my husband into my way of thinking).

    I can't fast, there's no way I'd get through my day without breakfast. I could do without lunch but never breakfast!

    Clean eating I think is a personal thing, I know a lot of people would have their own theory and practice and lots would agree that I don't eat clean at all. I try and eat the least amount of processed foods as possible. A lot of the time I don't have access to it so it's hard, but I just choose the cleanest (least processed) foods that are available to me. Lots of organic fruits and veges etc.
  • kerryc76
    kerryc76 Posts: 42 Member
    I have a smoothie most mornings...its great because its delicious, filling and super fast to make! I have a small blender with a top that comes off and acts as the cup...so even better!! It's also super clean and healthy :) I have a 4 month old baby so I need things that are easy and fast! This should work for you too!

    Here's what I put in it!

    I cup unsweetened almond milk (or rice milk etc)
    1 tbsp flaxseed
    1/2 scoop of protein powder
    1/2 banana
    a few mixed berries
    a handful of spinach

    I swear you don't even taste the spinach! The banana absorbs it and you just taste banana! This is fantastic too as you can alternate the fruit and other contents of the smoothie. Please try it! It's awesome!
  • kerryc76
    kerryc76 Posts: 42 Member
    PS...and no artificial sweeteners either!

    Also...I disagree...you need to eat all 3 meals and a couple of snacks! Maybe you should up your calories a bit? I need to lose 70 pounds too, but I'm going to lessen my calorie intake slowly. I'm at 1550 at the moment. Good luck :)
  • charliemarie923
    charliemarie923 Posts: 275 Member
    I have a smoothie most mornings...its great because its delicious, filling and super fast to make! I have a small blender with a top that comes off and acts as the cup...so even better!! It's also super clean and healthy :) I have a 4 month old baby so I need things that are easy and fast! This should work for you too!

    Here's what I put in it!

    I cup unsweetened almond milk (or rice milk etc)
    1 tbsp flaxseed
    1/2 scoop of protein powder
    1/2 banana
    a few mixed berries
    a handful of spinach

    I swear you don't even taste the spinach! The banana absorbs it and you just taste banana! This is fantastic too as you can alternate the fruit and other contents of the smoothie. Please try it! It's awesome!


    Or instead of milk you can use yoghurt :)
  • kerryc76
    kerryc76 Posts: 42 Member
    Yah totally! Plain greek yogurt if possible!

    I just don't eat it because my body doesn't do well with dairy :)
  • MrsWells1983
    MrsWells1983 Posts: 160
    I really don't like greek yoghurt much, or any other yoghurt either (except creamy stuff like Gippsland Dairy Yoghurt). I'd rather eat less of a good quality full fat yoghurt than the fat free stuff. Yuck! I had 90g of my Gippsland Mango and Passionfruit yoghurt for morning tea which is 132cals (I also had chamomile tea with a splash of almond milk). TBH I can easily survive on 1220 cals (I put in light/sedentary as my activity level, I'm a SAHM of 3 and this works for me if I don't get out and exercise as much as I need to), when I start getting into my tri training properly I'll definitely put my cal amount up. I worked out that I burn about 600-700 cals in my 10km bike training, so I'm going to need the extra!

    I'm getting a Polar HRM for Mother's Day next month so I should be able to work out my calorie expenditure properly then.

    Oh I do eat 3 meals and 2 snacks. I actually have a glass of milk before bed too.
  • albertabeefy
    albertabeefy Posts: 1,169 Member
    If you have PCOS and the resultant insulin-resistance I'd recommend you eliminate any cereals from your breakfast, and stick to low-carbohydrate foods such as:

    Bacon (get naturally-cured vs. highly-processed)
    Ham
    Eggs
    Cheese
    Coffee with heavy cream, etc.

    If you want toast, have sprouted-grain (made without flour, much less of a glycemic issue than other breads) and cover it in real butter and maybe some peanut-butter / no-sugar-added jam/preserves ...

    This is my idea of a HIGH-carb (for me) breakfast - 3 eggs, ham, cheese, gr. pepper, tomato ...1/2 slice of sprouted-grain bread with natural peanut-butter and no-sugar-added jam and 1/2 a granny-smith apple, sliced.
    PICT0600.jpg
    I'll eat that sort of thing as a pre-workout breakfast when on a mass-gaining cycle. It's under 600 calories, 39g of protein, 36g of fat and 20 net grams of carbohydrate.

    For those that eat fewer calories, cut out the toast, drop to two eggs and you have a 337 calorie breakfast with 9 net grams of carbohydrate.

    Of course, that's only if you choose a low-carbohydrate approach to manage your PCOS/Insulin-resistance.
  • slrose
    slrose Posts: 164 Member
    greek yogurt is awesome and if you freeze it over night you can make awesome smoothies
    spinache, strawberries bananas....yum!
  • karlbrow
    karlbrow Posts: 8
    I'm going to try to rotate between oatmeal /fruit/ nuts/splenda, plain greek yogurt w/ honey or maple syrup/fruit /nuts, Cracklin Oat bran cereal (munch on in the car ) , and boiled egg whites on half piece of toast with a thin slice of ham on it. I need variety and for it to feel filling yet wholesome.

    I've also had good luck in the past pre-making little egg scrambles w/ peppers/onions, and some pungent cheese in muffin tins- freezing them, then popping them in microwave for 30 secs. That with a V8, The Veggies tend to keep my fuller. longer.
  • JJordon
    JJordon Posts: 857 Member
    Met-Rx Pancake mix
    Low cal syrup
    BACON
    Fat-free milk.

    You're welcome.

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