Cutting down on carbs and sugar especially at Breakfast

I usually eat leftovers from dinner the night before. Or I'll have a big salad or some toast with almond butter (I buy the unsweetened version).

Kashi cereal, granola, and honey all tend to have a lot of sugar. If you're seeking to minimize your sugar consumption (or your carbohydrate consumption), swapping these out for other things will be a huge help.

I try to avoid refined carbs and sugar at breakfast too.

What I've been eating lately

- overnight oats (with steel cut oats)
- steel cut oats (you could make a *kitten* batch and reheat) with protein powder/nuts
- Greek yogurt and protein powder/nut butter and fruit
- random deli meat and cheese and fruit
- low carb tortilla with egg/cheese/breakfast sausage (or ham)
- protein cheesecake and fruit

You could make crustless quiches and reheat a portion... or you can cook an egg in 45 seconds in the microwave too.

I do need fiber in the morning to feel full though, so I need some kind of carb - so oats, beans, or fruit. In my case though I'm just getting sick of eggs. Usually breakfast for me is around 300-400 calories but lately it's been keeping me full for 4-6 hours, so I'll take it.

I like breakfast muffins made with banana and egg (other stuff, but that's the primary ingredients). Lately I've been eating PB&J's for breakfast with just enough jelly to cover the bread, and about 1tblspn of peanut butter.
I do have the microwave container for making an omelets, it actually works pretty well and I can throw it together while getting dressed. Hard boiled eggs like @lemurcat12 suggested are always a great grab n' go, throw in some string cheese, voila, protein and fats.

hard boiled eggs (can make ahead or buy premade/peeled)
greek yogurt w berries instead of granola/honey
smoothie (frozen fruit, milk, greek yogurt, vanilla protein powder) tastes like a milkshake, I have to split with my kids
cottage cheese

janejellyroll wrote: »

I usually eat leftovers from dinner the night before. Or I'll have a big salad or some toast with almond butter (I buy the unsweetened version).

Kashi cereal, granola, and honey all tend to have a lot of sugar. If you're seeking to minimize your sugar consumption (or your carbohydrate consumption), swapping these out for other things will be a huge help.

This.

lemurcat12 wrote: »

kenmarcou wrote: »

Hello! Yesterday was my first day back using the app after about 3 years. Looks like I'm eating way too much sugar and carbohydrates. and breakfast is a big culprit. I had Kashi cereal and then later had Fage plain yogurt with granola and honey. (Was like lunch actually) What do folks here do for easy, quick (making eggs is too long) breakfasts?

You can make eggs ahead -- either hard-boiled or stuff like this: https://www.pinterest.com/explore/breakfast-egg-muffins/

Not saying you need to, but eggs are my breakfast go to (I do cook an omelet with vegetables, since I'm a morning person, and find it extremely quick).

I also like the dinner leftovers and sometimes do that.

My other main breakfast is oatmeal-based, so would have more carbs than you seem to want.

And this.

My blood sugar tends to drop rapidly after a lot of "conventional breakfasts" because they're carb heavy. I've made a breakfast casserole and just froze individual portions (or you can go the muffin route like the above link). The pieces can get a little watery, but I just drain the liquid off. And it probably doesn't help that I just throw them in ziploc tupperware stuff; wrapping in cellophane would probably help with that.

I've also done large salads or leftovers for dinner. My mom would always think I'm crazy when I'd visit because she'd ask what she needed to have on hand for breakfast for me. I've actually tried to make it easier on her and just have peanut butter sandwiches (the carbs are balanced by the fat, and my blood sugar does much better).

Check under recipes for the Crustless spinach quiche recipe I just posted. I have a slice with a piece of whole wheat toast. It makes 4 servings or you could make 2 and have enough for the week.

Or, on the same idea, put all the veggies you like, and some cheese if you want, hash browns for a carbohydrate if you want it, into a glass 9x13 pan sprayed with Pam, add 3 egg whites and a whole egg for each serving. Likely 6 in that size. If you want only 4, use a pie plate or an 8x8, Bake in 350 degree oven until set, approx. 30 min. Cut into servings, reheat in morning. The good things about this is, you don't have to fill muffin tins so it's easier and not as dry as the muffins.

kenmarcou wrote: »

Hello! Yesterday was my first day back using the app after about 3 years. Looks like I'm eating way too much sugar and carbohydrates. and breakfast is a big culprit. I had Kashi cereal and then later had Fage plain yogurt with granola and honey. (Was like lunch actually) What do folks here do for easy, quick (making eggs is too long) breakfasts?

A packet (or 2) of grits with a tablespoon of Smart Balance buttery spread and a few shakes of salt. I use my teapot for hot water but it can also be microwaved.