Oatmeal, eggs (can hardboil dozen for the week), cottage cheese + fruit.

I usually make eggs in a muffin pan, freeze in ziplock and heat up for 15-30 seconds like this recipe. Add some toast or oatmeal.

I'm not going to lie, I have tried high protein breakfasts and all sorts of stuff. Eventually I bought carnation breakfast essentials (sugar free, chocolate) and that is the only thing that keeps me full until lunch time. I used to make breakfast sandwiches for the entire week on Sunday, I'd wake up and make eggs or toast with peanut butter, blah blah blah. It's fast (I mix it while preparing my lunch for the day) and easy to drink (I drink it while doing my morning stretches with my cat).


I'm sure liquid breakfast isn't right for everyone but it's the only thing I can stick to without wanting to eat every ten minutes at work!

I have a smoothie called the Flat Belly Smoothie and it keeps me full till (pretty much) lunch time.

85 grams vanilla non-fat Greek yoghurt
1 tablespoon almond butter
1/2 cup frozen blueberries
1/2 cup frozen pineapple
1 cup kale
3/4 cup water

(I also add 1 tsp Chia Seeds to help keep me full)

DIRECTIONS

Place all the ingredients in a blender and mix until smooth.
Enjoy immediately.
Makes one serving.

283 Calories

I bought a new cereal (for me) called Hi-Low. I like the maple pecan flavor with blueberries and milk. It has only 1g sugar per 1/2 cup and 12g protein. They add soy protein to it and it ends up being quite filling because of that. And also, fast. No oven use!

sounds good! x

300 cal Oatmeal: real Quaker oats, 1/2 banana, 1/2 oz.chopped walnuts .

Or on my busy work days, you'll see me eat the only frozen food I'll eat which is the Jimmy Dean
Delights bfast sandwiches. all are under 300 cals and they actually are pretty good, Decent sized, etc.

I rotate between eggs and Dannon " Triple Zero"
No extra sugar,fat, and 15gm protein . Comes in great flavors, Coconut, banana......

I am a huge fan of a couple of eggs or egg substitute scrambles.

spray a microwave safe dish with cooking spray, add 2 eggs or equiv. and scramble. Microwave on high for 45 seconds (your oven may vary so watch the first few times to get the right time for your microwave). That will give you some nice fluffy eggs. MIcrowave a pair of Morning start Hot and Spicy sausage patties, chop the sausage and mix with the eggs. I add a dash of hot sauce and some fresh cracked black pepper.

That is my base dish - you can add a slice of cheese if you want or if you need some carbs, scoop it all onto your whole grain bread of choice (bagel, toast, english muffin, etc). Of course, cheese and bread can be high calorie adds so choose carefully.

you can also adapt this lots of different ways - you could swap out the Morning star patties with other meat substitutes. You could add a dollop of Ketchup or better yet, a bit of chopped onion or sliced Tomato if you have time.

4 liquid egg whites (100 cal) and 2 packets instant oatmeal (260 cal). This keeps me going for a good 3 hours, at least.

On the go egg muffins: You can put whatever kind of veggie, meat and or cheese in these.
Make a bunch ahead of time, wrap them and put them in your freezer, than just grap and go.

6 eggs whisk with some cheese, salt, pepper one or two tablespoons milk and what ever veggies you want. I put kale, spinach, onion, garlic, peppers zucchini and mushrooms, you saute the veggies in some olive oil then add to the the egg mixture and I used a ice cream scoop to fill the muffin try, makes 10 cook in oven for 20 min. oven temp 350

I love crushed avocado on corn crackers with poached egg and lime juice!! Keeps me going for hours!!

Smoothies are my best friend!

80g of frozen fruit (this way it lasts longer and tastes better)
150ml Skimmed milk
10g raw porridge oats
50g fat free yogurt (any flavour you want)
1/2 tbl spoon honey (optional)

300 calories

I normally have a slice of toast and then I'm hungry in time for lunch

Option 1: Mashed avocado on toast with crushed red pepper flakes, side of fruit

Option 2: Protein shake with unsweetened almond milk, side of fruit

I love overnight oats, which are super easy to make and no cooking time! Just take 1/2 cup rolled oats, 1/2 cup milk (or yogurt), and add to it what you like. I find it's most filling with banana mushed into it, along with cinnamon, almonds, and chia seeds.
If I have time I make eggs with toast and some pepper.
And, my blender just broke, but I love making a protein shake in the morning! Make it extra thick by adding frozen or fresh bananas and some protein powder.