breakfast

Yogurt with granola
Yogurt with honey and some walnuts
Yogurt with fruit
Oatmeal, (warm or overnight)
Scrambled eggs
Protein shake

My two favorites (I'm also on 1200 calories/day):

Large coffee (2 cups) with 2 tbs of FF Coffemate, Dannon Light and Fit Greek Blueberry yogurt. 130 calories.

Large coffee (2 cups) with 2 tbs of FF Coffemate, egg white sandwich (1/2 c. egg white on an Arnold's Sandwich Thin with ketchup or hot sauce. 230 calories.

I also always have some fresh fruit mid-morning. About 100 calories.

For me, some protein in the morning goes a long way toward keeping the hunger pangs at bay until lunch.

I love my breakfasts.

• Refrigerator oatmeal (oatmeal, yogurt, frozen berries left to soak overnight)
• Steel-cut oatmeal with raisins and greek yogurt; maybe throw in a tablespoon of chia seeds
• Omelet (three eggs serves two) with available veggies
• Pumpkin protein pancakes with yogurt and frozen fruit

I may add a side of pumpernickel toast spread with margarine or peanut butter.

if i'm at work, it's usually yogurt, or yogurt with berries.

If I'm at home, I'll do something with an egg. My current fave is a small tortilla heated with a bunch of mixed greens tossed with a miso vinagrette piled on and a sunnyside up egg on top. So good

MKEgal wrote: »

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?)

I'm pretty sure the 30/30/40 plan comes from IIFYM (if it fits your macros). It's pretty common around bodybuilding folks. Personally I think it's ridiculous and outside what I'm willing to follow, but there are people who'd recommend it.

I had 3 eggs cooked in 1/4 Tbsp of butter, topped with 1/4 avocado and 4 pieces of Canadian bacon. I am at 99 pounds gone so far with 6 more pounds to go

I like to have Special K cereal! I know that cereal isn't exactly the best thing to eat (carbs and sugar, anyone?) but it's the only way I can reach my daily iron goal...plus, with skim milk it's only about 150 calories, and you get one full cup in a serving, unlike lots of other cereals!

Some other things I like are:
- Siggi's Skyr (Icelandic yogurt) with 1/4 cup homemade granola (240 calories)
- 3 egg white omelet with spinach, red bell pepper, garlic, and 2 tbsp shredded cheese (150 calories)
- 2 slices whole wheat bread with 1 tbsp nut butter (250 calories)
- French toast made with 2 slices whole wheat bread, egg whites, skim milk, and served with 1/2 cup fresh berries (260 calories)
- 1 hard boiled egg with 1 slice whole wheat bread and 1/2 banana (230 calories)
- 1 apple with 1 tbsp nut butter and sprinkled with granola (200 calories)
- Thomas's light english muffin with 2 egg whites, 2oz turkey, 1 slice of tomato, spinach, and 1 tbsp cheddar cheese (250 calories)
- Fruit smoothie with 1/2 cup skim milk, 1/2 frozen banana, 1/4 cup blueberries, and 1/2 cup blackberries, with 4oz turkey on the side (240 calories)


Hope this helps! Good luck

Depends whether I eat at work or at home. I work at a private school that serves breakfast for teachers/faculty every morning. It's awesome. There's eggs, bacon, home fries, yogurt, granola, fresh fruit, bagels, coffee cake, etc.

If I eat at work, I usually grab bacon, home fries, and fruit.

If I eat at home, egg whites with Al Fresco chicken sausage with an English muffin or 1/2 of a bagel.

MKEgal wrote: »

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

You do realize that just because a person gets 40% of their calories from fat doesn't mean it is unhealthy, right? Just like eating 30% carbs isn't unhealthy.

If I ate 45-65% carbs, my blood sugar would be all over the place and I would not be satiated. Some individuals cannot get more than 15% of their calories from carbs due to medical conditions. Over 10% of the American population has diabetes. I can assure you no endocrinologist or dietitian who specializes in diabetes management puts their patients on a 45-65% carb diet.

I know REGISTERED dietitians who recommend a diet to certain individuals that is 70% fat, 20% protein, and 10% carbs. This is mainly for folks who follow a Keto diet.

I'm useless in the morning so I put oats with milk and assorted fresh or dried fruit (like apple pieces with some cinnamon) in the fridge and the next morning sprinkle on some flaxseed, chia powder or crunched up banana chips to give it a bit of bite. I take it into work for when I'm actually hungry, which is usually about 10am instead of first thing in the morning.