Filling Breakfasts?

A couple of eggs with a slice of whole wheat toast and a smear of peanut butter should keep you satisfied for a while. Nice combination of protein carbs and fat. Could you grab a piece of fruit or some yogurt in between breakfast and lunch?

My go-to breakfast, after years of searching, is one hard boiled egg and an whole grain hearty english muffin with teaspoon of sugar free strawberry preserves along with LOTS of water.

When I need energy for extended periods of time I always have non-instant oatmeal (made with water, some milk added) with fruits for breakfast. If my calorie allowance is ok with it, I add pb or dried fruits (or any other source of protein and healthy fats). It's the only thing that allows me to work properly for that long, I got used to eating often and I can get very cranky and lightheaded if I don't get to satisfy my hunger.

Lately I've been making breakfast muffins. 1 cup egg whites, 1 cup heart smart bisquik (there are substitution recipes out there if you don't want to use bisquik), and 1 cup skim milk. Mix the milk and the bisquik, then fold in the egg whites. Add fillings as desired: onions, peppers, mushrooms, tomatoes, bacon, ham, cheese, pureed greens, berries, applesauce, pumpkin puree, whatever you like. (I add a teeny bit of salt with the savory options and a tablespoon of sugar to the batter with the fruity options. I also reduce the skim milk if adding something that contains a lot of water like applesauce or pumpkin puree). Bake in a cooking-sprayed nonstick regular sized muffin pan (12 muffins) at 400F for about 15 minutes. They store wonderfully in the fridge and heat nicely with about a minute in the microwave per 3. Don't worry if they seem a little wet after being stored in the fridge- they taste great after about a short time in the microwave. They are approximately 70 cals and 8 carbs per muffin (depending on fillings) and are fairly substantial. I eat 2-3 for breakfast in the car on my way to work and am not hungry until lunch time.

This morning, in a rare moment of food awareness, I made a breakfast sandwich. 1/2 cup egg substitute, 2 slices of bacon, 1 slice of Colby jack cheese, on a one of those sandwich deli thin bun things. 320 calories.

I do several things:

I make paleo (I have a problem with gluten) muffins and freeze them. Using almond flour tends to make a denser and more filling muffin. I freeze them in packs of two (I like pumpkin, morning glory, and zuccini berry). Then I either grab them out the night before and let them defrost, or stick them in the microwave for a warm and toasty muffin. When I'm tired of the muffins I'll toss it in a bowl with 1 cup of coconut milk and whatever berries I have on hand.

I also buy large portions of ham and cut them into 4 ounce steaks which I freeze individually for quick eating.

I also make 3 gallons (roughly) of various veggie and fruit smoothies. These tend to be very low-cal, and can make a nice addition to an otherwise light breakfast. Great way to get vitamins too. These are stay frozen in 8 ounce cups, also in my freezer.

I also just keep Bob's Red Mill products on hand, sometimes I make a large batch of quinoia/stone ground oats oatmeal at the beginning of the week, and scoop it out of the container as the week goes on.

I also always keep eggs around. If you've got deli meat and those 100 cal english muffins you can have a 160 cal english muffin every morning. It only takes about 3 minutes to make. Also I keep some chopped mushrooms, peppers, celery, spinach jumbled in a tupperwares all week so I can make an omelet at a moments notice.

.... I'm passionate about my breakfast but I dont have much time in the mornings so its all about preparing ahead of time for me.

Oh I ALSO make mini-quiches in cupcake pans. Wrap the sides with bacon for extra flavor and fill the centers with eggs)whipped into froth) and veggies. These freeze EXCELLENTLY. And now you have a 300 cal-full of veg and protien- breakfast

Oats!

They make these awesome packets of Oatmeal now, called Oat Fit, that are only 100 calories. Fill the packet to water line and microwave for 90 seconds and voila. They're made with flaxseed as well so you get some extra fiber goodness in there.

Otherwise, I make overnight proats: 1/2 cup rolled oats, scoop of protein powder, 1 cup almond milk, and whatever other goodies I want to throw in such as chia seeds, flax meal, fruit, chocolate chips, etc.

Those protein pancakes sound delicious...

I usually have breakfast burritos, a burrito filled with one egg, two turkey sausage links, and a slice of cheese. But there's no way it would fill me up for 6 hours... Usually 3. I'd bring a protein bar or something.

I make smoothies, oatmeal, eggs with English muffins and Canadian bacon,

Smoothies. I always have a whole banana in my smoothie. I use Unsweetened Flax Milk for the Omega 3 essential fatty acids and it's only 25 calories per cup. I then add a serving of hemp protein powder, a cup of chopped kale, and either more fruit (like strawberries and a kiwi) or half a Tbsp of peanut butter and 1 Tbsp organic baking cocoa powder. My breakfast smoothie keeps me feeling satisfied for a long time! I don't recommend not eating for more than 5 hours though. Plan some healthy low cal snacks to keep your metabolism going! Almonds are a great healthy snack!