Quick + Cheap Weight Loss Tips

For me, sugary cereal is not filling: Is it filling for you? If not, that can increase later appetite, or lead to portion creep on the cereal. The official serving size (on the package) is less than what most people will serve themselves when not calorie counting.

Remember that for breakfast, you needn't eat official breakfast food. Just recasting that may help.

But, to answer your specific question:

One thing I find very filling is oatmeal with plain Greek yogurt, thawed frozen berries, cinnamon, and a bit of blackstrap molasses to sweeten. I use old-fashioned oats, and microwave them (use a very large bowl or it will overflow when it boils). Some people like overnight oats, where you put the oatmeal in a jar/bowl with some liquid and seasonings in the fridge overnight. There are many recipes on the web.

On days when I'm rushed, I like an Ezekiel pita with peanut butter, plus a class of lowfat or nonfat kefit.

On the web, you can also find many recipes for breakfast burritos or egg muffins (it's like a crustless mini quiche made in a muffin tin) that you can make ahead, freeze, and zap in the microwave for breakfast.

A lot of people here like scrambled eggs (or eggs some other way, or just egg whites) with veggies and maybe a lean meat or calorie-efficient cheese mixed in.

Even just a good commercial Greek yogurt (lowfat or nonfat) with some oats or other grain mixed in (for filling fiber) can be quick and tasty, or maybe yogurt with an apple or other fibrous fruit on the side.

Some people like smoothies for breakfast: Blenderize some liquid or yogurt with veggies, fruits, maybe protein powder, seasonings, sometimes ice - again, lots of recipes on the web. Personally, I prefer a breakfast I can eat, rather than drink, but that's not universal.

I like to drink my coffee with a good bit of hot, frothed skim milk - it feels luxurious, and adds some protein.

The MFP blog area actually has quite a few calorie-efficient recipes, including breakfast foods. You can find recipes here:

https://blog.myfitnesspal.com/recipes/

There's even a section there of breakfast recipes.

Just a few ideas.

I find if I eat more protein in the morning .. it is more satiating. Eggs or smoked salmon/avocado or herring are staples for me most mornings.

2 hard boiled eggs are 140 calories. I make a batch in the beginning of the week and it’s quick and easy.

You do not have to change or take away the foods you currently eat or like.

So think about this, do you like having sugary cereal for breakfast? Measure it (how much cereal and milk are you using) and then log how many calories that is. Then you said you don't eat lunch and eat dinner later. What are you eating for dinner? If you can, I'd maybe make sure you are consuming a reasonable amount of sugary cereal (even if it's 1.5 or 2 servings, which is more like what people are actually pouring into their bowl)....and think about some additional things you can *add* to it to make it better at keeping you full. Like, add a yogurt. Or boiled egg. Some additional fat/protein that can keep you more satiated.....

How many calories are you *currently* consuming per day (as accurately as possible)?

Your maintenance (without intentional exercise - unless you have something other than a desk job) is ~17-1800/day (the only stat I don't know is your age, so I just picked 27... shouldn't make *too* much difference but feel free to calculate your maintenance calories with your current personal stats). Where are you currently compared to that?

So.... maintenance say 1750 and BMR is ~1500.....so I'd shoot to consume 1600 calories per day --- and as far as activity/working out - you don't need to do a 'work out routine' at home. You can simply just go for a walk each day for like 20 min, especially if you currently aren't doing much anyway.

It would help if you didn't go out to eat - but I think there are plenty of pre-packaged foods that can be convenient at the grocery store to throw together without 'cooking'. I get par-boiled rice (I just simply am bad at making rice myself, but you could alternatively bulk cook rice - or couscous, or quinoa, or whatever...protein pasta even). I add some sort of protein that's either pre-done or I prepare in bulk (like I get a rotisserie chicken, take it all off the bone and portion that out through the week). Or I get a smoked salmon filet. Throw in a side of veg (which you can also just get a frozen/microwave bag or something) and some sauce.....easy to log since it's mostly pre-packaged food.

I like to have 2 scrambled eggs with cheese on top, maybe with a slice of buttered toast and/or 2 slices of bacon when I have time to cook breakfast. The protein of the eggs lasts longer for me than boxed cereal (which makes me feel less energetic around 10 am). I understand you don't eat lunch but grabbing a granola bar mid-day might help you maintain energy and give you the calories you're trying to add in. There's nothing evil about a sugary breakfast if you log the calories and adjust the rest of your eating to reach your goals.