What do you eat for breakfast?

I have been having a protein shake for breakfast - vega protein smoothy or the vega all in one... I also add chia seeds to them and/or some fruit...

Yogurt, granola, banana
eggs & toast
fruit and toast with peanut butter
oatmeal
omelet

I'm not a big breakfast eater, so I usually grab something on the go on weekdays - usually a quest bar or a kind bar. On weekends I love to do a brunchey salad or a homemade breakfast sandwich. Last but not least, every day also gets a giant cup of coffee to wash it down haha

Protein shake, two free range eggs, and one apple.

My breakfast is almost always the same

omelet made of
184 g egg whites
28g cheddar cheese
50g each broccoli, onion, bell pepper

plus
1 slice bacon
3-4 cups coffee
1 T heavy whipping cream in the coffee

It's around 350-400 calories for all that food, plenty of filling fats and proteins, and lots of variety.

What YOU should have for breakfast will depend on how many calories you get at maintenance (TDEE), and when you prefer your calories. Do you prefer to have 3 big meals, 3 medium and a snack or two, or 6 smaller ones? Do you prefer to have most of your calories in the morning or in the evening? Or all spread out?

I prefer a small breakfast, a medium lunch, and a big dinner most days with a tiny snack and sometimes a small dessert. This means that I like 2-300 cals for breakfast most days.

Black coffee +
- 2 mini-quiches (~260 cals) I premake these. The can be refrigerated or frozen. I use a whole egg and some spinach in each and change up the type of cheese depending on mood, but something like this: http://www.dinner-mom.com/ham-quiche-cups/
- 1 boiled egg and a low cal (106 cals for 25g protein) protein shake made with almond milk (295 cals)
- 2 eggs with a little spinach and feta (or two boiled) with a piece of toast, half an english muffin, a tortilla, or a third egg. (~250)
- a "higher cal" protein shake or 2 scoops of a lower cal one. I use syntha six peanut butter which has the macros of a meal replacement type shake) (~200 cal)
- a protein fiber bar and a piece of fruit (200-250)
- Weight control instant oatmeal (~150 cal)
- leftovers
- greek yogurt and fruit sometimes with pudding mix to make it cheesecake like (150-250)

Usually 3 eggs, 2 bacon and some french toast.

Porridge

Yogurt, strawberries, granola. Most days. Once a week oatmeal, once a week a bacon egg cheese on English muffin.

Since breakfast is usually after workout, I have 1/2 grapefruit, old fashioned oats, 3 poached eggs.

I really like to scramble up 1 whole egg for the taste and nutrition and mix it up with loads of egg whites for the extra no cholesterol protein and then mix in loads of yummy veggies for all their nutrition -- after all calories & macros are not all equal (white bread vs. kale, for instance). But yeah, as others have said, "enough" is relative to the rest of your day.

Oatmeal with brown sugar, PB2, and cinnamon - made with almond milk. On lifting days I have my protein shake about 30 minutes before breakfast, so there's that too.

Lately I've been making a super yummy fried egg sandwich!!!

Whole wheat toast
Pepper jack cheese
Onion slice
Horseradish sauce
Pan fried turkey lunch meat
Fried egg and a hearty drizzle of sriracha

comes out to about 300 calories!

All over the place. I like toasted bread products (bagels, english muffins, bread etc etc) and peanut butter a lot. Sometimes its shakes, cereal, fruits and so on.

Black coffee with 2 stevia sweeteners, 12 Blueberry Wheats (roughly 22grams), 25ml of skimmed milk and a glass of water.

My mid-morning snack is a Clementine and it fills me up lovely!

Kaela x