Never EVER carbs in the morning.

I most always eat an omlette, one whole egg, plus one egg white. Normally with a little greens in it, plus chicken sausage and cheese.

I cook these on Sunday nights and nuke them in the morning.

Frosted mini wheats or raisin bran with 1% milk
Greek yogurt and almond granola
Whole wheat toast with peanut butter
Hard boiled egg with whole wheat toast
Oatmeal
Fruit smoothies
Fresh fruit

Not all in one day, of course.

Protein and complex carbs are so important if you are going to stay full for longer. I eat either 1 low carb flax and oat pita with 4 scrambled egg whites and 1 cup of mixed berries OR I eat 1 fat free Greek yogurt with 1 cup of mixed berries. Sometimes I substitute other lower calorie fruit -- like a peach, an orange, a plum or some grapes -- for the berries. I also eat a very light mid-morning snack, like a light cheese stick (about 50 calories) or an apple or half a protein bar.

Anonymous wrote:

have you tried overnight oats? There are lots of threads about it in MFP - it's my new favorite breakfast. I mix the following -

40 g rolled oats
6 g chia seeds
1/2 cup nonfat greek yogurt
2/3 cup unsweetened soymilk

...plus toppings. this morning was almond butter and blueberries. you could do peaches, bananas, etc. It makes a pretty hearty portion - around 450 - 500 calories, easily gets me to lunch. (I work out at lunch and like to eat a big breakfast!)

This looks good. Is this a "no cook" thing, i.e. do you just mix it all together and let it sit overnight? Or do you need to cook the oats?

Green smoothie (unsweetened almond milk, Greek yogurt, frozen fruit, flax seed, spinach and/or kale) + hard-boiled egg (I usually eat the egg later)

Whole wheat English muffin with peanut butter + a piece of fruit

Kashi Go Lean cereal with blueberries and milk

Avocado toast - 1/2 avocado sliced on whole wheat toast (LOVE the ww sourdough from Whole Foods) with a tiny bit of olive oil and salt and pepper

Cottage cheese with tomatoes

Oatmeal pudding (steel-cut oatmeal baked with milk, eggs, and a bit of vanilla) + fruit

Oatmeal and a banana.

Green smoothie: almond milk, banana, greek yogurt, a little spoon of peanut butter, and a few big handfuls of spinach/kale. Sometimes I put in a little frozen fruit (mango, pineapple) if I'm in the mood for something sweeter. If I didn't work out that morning I usually omit the peanut butter. This plus coffee/skim milk keeps me full until lunch easily.

If I don't have time for a smoothie I have two hard boiled eggs and some fruit or baby carrots or something. I am pretty average weight, 5'8" and 155 pounds, but if I eat too much processed food (incl. bread, cereal, pasta, etc) I gain weight and feel bloated. Having these two options for breakfast is what works for me.

8:00
1. Egg beaters in a whole grain pita or,
2. Chobani yogurt

Around 10-11:00 I eat a snack of almonds and that keeps me going until my 1:00 lunch.

Yes...protein is the key!

90% of the time during the work week I eat 2% plain greek yogurt with fruit and 1/2 cup of Natures Path granola (I use a measuring cup). I often run in the morning and about 50% of the time will eat half a banana or some pieces of dried mango before my workout.

On the weekends, I usually eat an egg sandwich - 2 eggs, avacado, tomato, hummus on toast.

I only drink a cup of coffee in the morning when I wake up and that will tide me over until the drive to work. On the drive I drink a protein shake or eat a peanut butter/banana sandwich on wheat. Then I do a snack around 11 am of greek yogurt and either blueberries or strawberries. That lets me eat a late lunch and eliminates the need for an afternoon snack.

latte, toast with butter, cheese/egg/or 1 slice bacon

Anonymous wrote:If you're having milk and an apple already? I'd tweak things a tiny bit. Make some hard-boiled eggs on the weekend for weekday breakfasts. Have whole wheat toast with peanut butter and the glass of milk, or a whole grain waffle (no syrup) with the milk and some yogurt & almond slivers, etc. The key is a solid chunk of protein.

Then I'd save the apple for mid-morning snack around 10:30 or 11am.

OP again. I don't drink the milk, just use it in the cereal. But it is sugary. Peanut butter sounds good on a whole grain.

Anonymous wrote:OP here. Thanks for the feedback. I guess I need to focus more on protein. I love oatmeal, but in colder weather.

I'm using the My Fitness Pal app, which shows me how I'm getting too much sugar at breakfast. I'll take a look at the other app mentioned, too.

Thanks again.

have you tried overnight oats? There are lots of threads about it in MFP - it's my new favorite breakfast. I mix the following -

40 g rolled oats
6 g chia seeds
1/2 cup nonfat greek yogurt
2/3 cup unsweetened soymilk

...plus toppings. this morning was almond butter and blueberries. you could do peaches, bananas, etc. It makes a pretty hearty portion - around 450 - 500 calories, easily gets me to lunch. (I work out at lunch and like to eat a big breakfast!)

If you're having milk and an apple already? I'd tweak things a tiny bit. Make some hard-boiled eggs on the weekend for weekday breakfasts. Have whole wheat toast with peanut butter and the glass of milk, or a whole grain waffle (no syrup) with the milk and some yogurt & almond slivers, etc. The key is a solid chunk of protein.

Then I'd save the apple for mid-morning snack around 10:30 or 11am.

OP here. Thanks for the feedback. I guess I need to focus more on protein. I love oatmeal, but in colder weather.

I'm using the My Fitness Pal app, which shows me how I'm getting too much sugar at breakfast. I'll take a look at the other app mentioned, too.

Thanks again.