breakfast

It would help to know something about your daily calorie goals, etc. I would bet hearing what I eat every day will be unhelpful to you

Yogurt w/ fruit or granola
2 slices of turkey bacon
2 scrambled eggs w/ spinach
2 packs of oatmeal
2 turkey sausage patties
Toasted banana peanut butter sandwich

Baked honey oatmeal or raisin bran crunch with almond milk.

I ate a huge "torta"/sandwich for breakfast. It was divine. I will be eating some apple jacks tomorrow.

DEJAnoVU wrote: »

Yogurt w/ fruit or granola
2 slices of turkey bacon
2 scrambled eggs w/ spinach
2 packs of oatmeal
2 turkey sausage patties
Toasted banana peanut butter sandwich

Now that's my kind of breakfast!

owendd wrote: »

DEJAnoVU wrote: »

Yogurt w/ fruit or granola
2 slices of turkey bacon
2 scrambled eggs w/ spinach
2 packs of oatmeal
2 turkey sausage patties
Toasted banana peanut butter sandwich

Now that's my kind of breakfast!

Wow. That's breakfast + lunch + some more for me. I'm guessing maybe that's multiple options for breakfast.

200gr of quark/Greek yogurt with about 80gr of fruit and 1/2 tbsp of honey on most days.

I often make pancakes (using 1/3 cup of ww flour, 1 egg white, almond milk and topped with fruit) or French toast (1-2 slices of bread dipped in egg white, almond milk, stevia and vanilla extract and again topped with fruit) on weekends.

2 pieces of Trader Joe's soft 10 grain bread, toasted, spread with half a Hass avocado mashed with lime juice, salt & pepper. It's about 250 calories and delicious!

I usually eat:

two egg muffins using this recipe, substituting different veggie/organic meat combos: http://www.recipegirl.com/2014/10/18/egg-muffins/ I make them for the work week and package out two at a time in baggies, so i can just grab them and go. My favorite was broccoli and chicken apple gouda sausage.

If i don't do that, other options are:

1 egg scrambled in olive oil on 1 piece of sprouted wheat toast with a slice of cheddar
1 cup plain greek 2% yogurt with 1 cup berries and 5 walnut halves

I am doing 5 small meals a day right now, so 1st breakfast is usually the egg muffins and 2nd breakfast is usually the yogurt with berries.

My calorie goal is 1780 + I give myself 200 per day when I work out (5 days per week). Weightloss has been pretty steady so far. (only started in January on here and with personal trainer). She recommended I eat 30% carbs, 30% protein and 40% fat, with higher protein and less carbs on personal training days.

black coffee

I forgot to add my other option, which is a smoothie containing 2 scoops vegan protein powder, 1-2 cups of spinach, 1 banana and 1 cup almond milk no sugar added. It's delicious.

1/2 cup yogurt with wheat bran and ground flaxseed topped off with a huge mound of fruit (today was mango, asian pear and blueberries), plus an egg with a slice of whole wheat bread and a bit of nut butter or honey or jam. Plus a cuppa T. About 450-500 calories.

My calorie goal is 1400, so I aim to have 700 for breakfast. (Don't always make it.)

This morning I had 682 cal (which would be within reason for your 1200 goal, though a little high; you could drop 1 of the eggs & make it 612).
3 eggs, 1 oz red pepper, 1-2 oz onion, 1 oz broccoli, 1 oz spinach, 3 slices bacon, 0.25 cup shredded cheddar cheese, 2 T ranch dressing, 1 cup orange juice.

Yesterday I had my more usual breakfast, which is 455 cal.
1 cup skim milk, 1 slice whole wheat bread, 2 T peanut butter, 6" banana.
Often I'll add some yogurt for another 90-110 cal.

See the last half of this post for the studies explaining why to have half your calories for breakfast, a medim lunch, and a small dinner. (Leads to more weight loss than the usual American way of eating, even keeping calories equal.)
.

abarriere wrote:

My calorie goal is 1780 + I give myself 200 per day when I work out (5 days per week). Weightloss has been pretty steady so far. (only started in January on here and with personal trainer). She recommended I eat 30% carbs, 30% protein and 40% fat, with higher protein and less carbs on personal training days.

Whoa!!! That person does not follow current recommendations from the ADA / CDC.
The suggested amounts for both carbs & fat are outside the healthy amounts.
I'm curious to know where she got her nutrition training / degree / certification. Pretty sure they'd like to know that someone they certified is giving out bad/wrong/dangerous information.
Also, depending on where she got her training/certification to put out a shingle as a personal trainer, she might be prohibited from giving nutritional advice, so that organization should also be alerted to her actions. (Or is she even certified?)

Here's a post I did about realistic goal setting, including weight, calories, & macros.

Here's a table from the American Journal of Clinical Nutrition which explains the healthy ranges:
http://ajcn.nutrition.org/content/88/1/1/T1.expansion.html

carbs, 45 - 65% of calories (4 cal per gram)
fat, 20 - 35% of calories (9 cal per gram)
protein, 10 - 35% of calories (4 cal per gram)

So for your goal:
carbs: 801 - 1157 cals, 200 - 289 grams
fat: 356 - 623 cals, 40 - 69 grams
protein: 178 - 623 cals, 45 - 156 grams

MKEgal - I am pretty sure your 700 calorie breakfast you posted is probably more inline with the macros i put down than the ones the ADA recommends.

I don't claim to be a nutritionist, but I doubt extra olive oil, nuts and avocado is going to be "dangerous" for me. I am not talking slabs of bacon and and bbq beef ribs for breakfast or anything.

Plus, i believe the ADA is the same ADA that has flip flopped on what was healthy over and over again - eggs are bad, eggs are good, only eat eggs whites, no the yolks are better. We could go back and forth for days about high protein, low carb vs. low fat high carb, vs paleo, vs vegan, vs whatever diet. From personal experience, I am currently dropping weight and feeling better while doing it with my current eating plan. If my cholesterol numbers go up or my blood work becomes abnormal, I will readjust. By the way, I did get a full physical with blood work prior to starting this plan, and I plan on getting it all checked again soon to see where the numbers lie. I can update then.