Wheatabix ...doesnt fill me up!

Ok so I in fact I was wrong - whetabix have the same values as quaker oats - I just checked. I was quite convinced oats had more fibers that Whetabix.
Regarding your breakfast - there are things to know :

#1 - If you are not hungry in the morning, skip the breakfast. Have it when you are really hungry

#2 - The feeling of being hunger is controller by an hormon called "Ghrelin". This one adapats to your feeding habits. If you maintain meals at fixed hour, you'll be hunger when the time comes. Good news is, the hormons adapt. If you constantly skip a meal, the first week you'll be hungry, then lately less.

#3- Forget the whole timing, think in tern of total calories : You need (assuming yout goals are good) to eat a certain amount. The timing doesn't matter AT ALL. So if you are hungry in the beginning of the day - never in the end : prepare yourselves cabbage breaksfasts (eat 1000 calories if you want), and just don't eat in the end of the day

#4- Now here is what I call a pretty solid breakfast (I myself don't eat anymore in the morning, I'm on IF)
: 80 grams of Quaker Oats
: 50 grams of SEMI-skimmed milk
: 15 grams or strawberry coulis
: 20 grams of nuts OR 2 tbsp of ground almonds

Next to that :
: 150 grams of 20% greek yogurt
: 10 grams of coca powder

A high-fiber fruit (a nice red apple for instance)

I let you check the total cals - but basically I'd say 650-700 calories (60% carbs, 30% fat, 10% proteins)

#5- Through my endless mistakes I've learned that wanting to track always the lowest caloric food is useless, since in the end of the week you'd end with a bigger exceed

#6- I've purposely included a 20% and not a 0% yogurt. It is more dense and contains more proteins

#7- Try that and let me know how it went

#8- Remember the hormonal response - meaning the first days you'd still be hunger, eaven if you have a royal feast. by forcing yourself the first day, the level of ghrelin should remain low in that time window

I have the same breakfast most every morning. It is not a traditional breakfast, but it can keep me going at least until lunch if not well after.

1 cup full fat cottage cheese
1/2 cup beans (black, kidney, etc. - it does not matter)

Cal: 322 Carbs: 25g Fiber: 8g Fat: 11g Protein: 35g

If you want a traditional breakfast, then this is not for you. I wanted something easy to prepare ahead of time that I could travel with and had over 30g of protein.

I must be odd then... 3 weetabix and 150ml of skimmed milk at 7am. No lunch yet but quite hungry. (its now 12.30).

Maybe to each their own but I use the 3-4hours rule and have lost 3 stone and dont feel hungry or cravings.
Its also what I have read in most of the research I have read. I have tried it, found it successful and so shared my findings.

If 2 meals works for you then obviously you should continue with that.

As for tupperware...can't say it bothers me...I just remind myself of my old clothes and the money bringing preprepared food over convenience shopping and that works! :happy:

I was reffering to the meals one needs to eat every 3 or 4 hours, to maintain high energy levels (the so-called metabolic fire). This is wrong :drinker:
What is right, it's the fact that it does work for you ;-)

Thats why i call it, cardboard. It tastes like one. I stopped eating it years ago.

I highly suggest eggs and egg whites. It really makes a difference. I also love protein bars.

I have the same issue with pasta. You would think something so high in carbs would fill me up but I can eat like 2-3 servings no problem, I stay away from it as much as possible because its a trigger food for me.

No matter what I eat for breakfast I can be hungry at approx 11am, mostly I eat porridge oats with skimmed milk or 2 weetabix.

I usually have to have a banana or kiwi fruit mid morning, or a piece of wholemeal toast.

What I find interesting is if I don't eat breakfast (not very often) I don't seem to be hungry mind morning!!

Tesco - Semi-Skimmed Milk, 200 ml 100 cals
Myprotein - Impact Whey Protein (Unflavoured), 25 g 98 cals
Myprotein - Instant Oats, 100 g 388 cals
Blueberries - Raw, 1 cup 83 cals

total: 669 calories c:104 f:14 p:37 fiber:12 sugar: 25

Dawn my calories guess were right :smokin:

The amount of protein is solid - no need to add more (except if you like them)

Beware - supplements (eg protein powder) should remain as they are called - supplements.
They are two kinds of protein that are extracted from the milk : Whey which about 20% and Micellar casein (80%). That last is an anti-catabolic one, preventing protein-breakdown. It's interesting because of the speed it's assimilated - the assimilation can last up to 8 hours! That is why I've included a 20% yogurt Some people include casein in the end of the day- others in the morning.

So I think protein intake is good here

I find that after I pile on about 250g of sugar, as required to make Weetabix taste like real food, then I'm so hyper I forget about being hungry.

lol :0)