eating breakfast?

Most days my go to breakfast is oatmeal, usually a piece of toast with it or some fruit in the oatmeal or in the side. Another go to favorite is an egg white omelet with peppers, spinach, black beans, usually fruit on the side.

A quick breakfast I will eat something like Oikos plain greek yogurt, I usually I stir something into it, sometimes jam/jelly or this sugar free fruit glaze I have, fruit on the side or in the yogurt, sometimes it's an Atkins bar for breakfast if it's really quick and have to get going.

This morning I had a pear and an Atkins bar so far. I will go for a long walk in a bit, then come back and probably do up a small omelet for protein and to re-charge.

Despite what many will say eating breakfast does not speed metabolic rate, and if you are training with weight later in the day it can be very beneficial to skip. Depending on when the last meal was though I would be inclined to take in some coffee and cream to prevent shutdown of the mtor pathway which preserves lean muscle during fasting. From the most current research I have been reviewing 14 hours is what provides the max benefit from intermittent fasting without any harm to lean mass. My first real meal is not until 12pm and I have seen better fat loss with this method of using intermittent fasting for stubborn fat deposits.

Usually Muesli with a protein shake at 7am then Greek yoghurt, honey, pumpkin/sunflower seeds and blueberries all mixed together at 10am

I eat oatibix with lf milk, a spoon of superfood breakfast topper and a small bit of nutella. If I'm not feeling like the oats I make a 1 or 2 egg omelette with some smoked salmon or a tiny bit of chorizo. Definitely feel better if I eat something, but I do try to eat mid morning rather than early as otherwise I'm looking for lunch by 11am and have no cals left by dinnertime! :-)

I usually make a big batch of whole wheat pancakes and homemade turkey sausage on the weekend. I freeze leftovers and just reheat pancakes/sausage in the morning for breakfast before work.

I am like a lot of people on here...I don't like eating breakfast. However, I do my workouts in the morning and I need to eat something before I go. Since I like to do as little as possible when I first get up, it has to be easy. I go for 1/2 cup of lowfat cottage cheese and a thin wheat bagel with 1 T of Ricotta cheese on it. It took me awhile to realize that you don't have to eat traditional breakfast foods for breakfast.....pick what works for you, whatever healthy thing that might be.

Depending on how i feel in the mornings i usually have toast with peanut butter, cereal, youhurt or porridge. But i always make sure i have something

Soaked oatmeal (1/4 cup dry) soak it in water over night.... it absorbs the water, cooks faster and bulks up the oatmeal with water. I usually put 1/2 a banana, a couple of almonds and some milk on that.

Toasted Ezekial bread with peanut butter and honey.

One egg cooked in a non-stick skillet with one piece of Ezekial bread toast.

Fruit and yogurt.

Eggs Rancheros ... put some salsa, ranchero sauce or salsa verde into a VERY SMALL skillet. Heat until just bubbling. Turn down heat, break an egg into it. Splash salsa over egg to cook. Eat in a whole wheat tortilla with cheese or sour cream if you are feeling splurgy.

On super busy mornings, I will eat a Lara Bar or Kashi granola bar with a 1/2 cup milk.

I drink about 3 cups of black coffee every day.

I just got some of that delicious looking dark chocolate philly cream cheese. I am thinking chocolate strawberry toast? Then maybe blending some of it into greek yogurt for Chocolate Cheesecake yogurt.

I feel like I have breakfast down... lunch is a challege. I am a teacher and have less than 30 minutes to eat, so I have to pack something quick and healthy. So far, that is A LOT of sandwiches, salads and sometimes leftovers.

1/2 english muffin toasted,
1 oz cheddar cheese melted with one tablespoon milk. spread half of this on english muffin.
On top of that add a poached egg and on top of that the rest of the melted cheese. Tastes a lot like eggs benedict. I got this recipe from an old weight watchers cookbook.

you can go for 3 days of fasting before lean mass is lost....

I am talking max benefit, not actual lean mass loss, after the 14 hour mark the mtor receptor tends to shut down in the absence of some form of nutritional intake. I am aware that you can take it much further and yes there is a benefit from a fat loss perspective for doing so however I do not like to take it to that point and am only looking for the point of max benefit but this was not the point of this post so I will leave it at that.