Weekday Breakfasts

Birch benders protein pancakes. Or a fried egg on a rice cake (qualer brand is superior) and a piece of turkey bacon. I like to get a lot of protein out of my breakfast so I stay full until lunch.

We live with diabetes and cardiac issues, so we count carbs and I watch sodium. That said, my dh has a Clif bar almost every morning with black coffee or a diet soda, and has lost weight consistently. Clif bars have about 42 carbs on average. He may have a Luna bar or something lighter than Clif as a mid-morning snack. That's too much sugar, even if it isn't refined, for me usually.

I want breakfast I can eat as I drive on my long commute, so it's almost always a sandwich. Aldi has a Fit for Life wheat bread with 40 calories per slice, 13 carbs including 7 grams of fiber. So I will make a sandwich with 1 tablespoon of peanut butter and 1 teaspoon of just-fruit spread. It's very good on toast. I usually also have a small apple and a Halo/Cutie tangerine. Depending on the size of the apple that's about 54 carbs, about right for me.

To avoid the sodium in sandwich meat I have had some success roasting a pork loin or eye of round beef roast without salt and slicing them in 1.5-2 ounce portions. I freeze packets of 5-8 slices and take out as needed for a week of breakfast - or a quick dinner entree. Sargento has ultra-thin sliced Swiss cheese with only 20 mg sodium per slice. So a pork sandwich with a slice of Swiss, an apple and a tangerine this morning with a diet Pepsi came in just under 300 calories and less than 500 mg sodium, with 51 total carbs. A tablespoon or so of unsalted peanuts or almonds for a snack will get me through until lunchtime.

Protein smoothie with banana and 1/2 cup of nonfat milk - approx. 275 cals
2 eggs with a buttered english muffin - approx. 350 cals
tim hortons maple oatmeal - 220 cals
starbucks spinach and egg white breakfast sandwich - 290 cals.

This rotation works well for weekend breakfasts, quick weekday options and days i have no time at all

Oatmeal with whey protein and either frozen berries or canned pumpkin.
Bran flakes with fruit and skim milk / almond milk / whatever is white and milk-like in the fridge.
Greek yogurt with fruit and whey protein.
And last but not least, leftovers. There's no reason that breakfast needs to be a "breakfast food".

I bake oatmeal muffins, enough for two work weeks at a time. I need to add some nuts or something so I'm not so snacky. Has to be grab and go for me.

My go to breakfast most days is a smoothie made with:
-1 cup unsweetened cashew milk (super creamy!)
-1 banana
- 5 frozen strawberries
- 1 Tbsp just peanuts crunchy peanut butter
- 1 Tbsp greek yogurt
- 1 Tbsp flaxseed meal
Use your handheld blender and bam! Taste is amazing! Sometimes I have a toasted nature path flax plus waffle with it.

mostly some form of breakfast sandwich , 100 cal english muffin, egg white cooked in a microwave cooker for 1 min, a laughing cow wedge (pepper jack or smoked gouda) and either smushed avocado or some jimmy deans turkey sausage crumbles i keep in the freezer tossed in the egg to cook. Or i'll make it with southwest egg beaters, velveeta cheese and precooked bacon. usually falls between 180-220 cal depending.