The SparkPeople Blog

Confession: I Eat the Same Thing for Breakfast Every Day

By: , SparkPeople Blogger
12/27/2011 10:00 AM   :  143 comments   :  22,474 Views

For the past six years I have eaten the same foods for breakfast almost every day of the week. These foods include Quaker Weight Control Maple Brown Sugar Oatmeal, one tablespoon chopped walnuts, half a banana (or fresh blueberries in season), four ounces of tart cherry juice (I added this to my breakfast meal in July 2009) with one, maybe two cups of black coffee. This has been my go to breakfast for so long now that I no longer have to think what I will have, I just go the pantry grab the packet of oatmeal, heat the water, add the walnuts and fruit and I am good to go.

While some may find that this is too many calories for breakfast or too many carbohydrates, as a runner, this has become my ideal breakfast as it helps fuel my long runs. The added fiber from the oatmeal and fruit along with the healthy fat from the walnuts provide me with greater satiety so that I stay fuller longer.  

We all know the importance of eating a variety of foods to ensure our bodies receive the proper nutrients to heal, recover, fight off disease and help with our energy levels. But according to studies, too much variety main be responsible for our weight gain.

There have been several studies alluding to the fact that too much variety in our food choices can actually lead to weight gain. The most recent study published earlier this summer in The American Journal of Clinical Nutrition, showed that "women who ate macaroni and cheese every day for a week were taking in 100 fewer calories each day than normal by the week's end." The reason could be that the lack of variety caused the women to be less interested in the food they were eating so that they ate fewer calories.  

While studies are important in helping us understand the complexity of weight issues, I am cautious to follow guidelines based on studies, which is why I live by the mantra, "We are all an experiment of one." That does not mean that I throw all caution to wind. There are proven principles that have been shown to work for the vast majority of us and those cannot be ignored.

So what  does this mean for me?

Before I started my weight loss journey almost seven years ago, I was not one to eat breakfast on a consistent basis. I found that breakfast was the easiest meal for me to skip. More times than not, I found myself not hungry upon wakening, so I did not feel the need to 'waste those calories.'  So why should I eat something when I was not hungry, especially when time was of the essence to get out of the house in the morning.

But that all changed in February 2005 when I began my final attempt to reclaim my health. I did lots of research on the topic of healthy habits of healthy individuals and one of the common threads I found was skipping meals can actually lead to weight gain. Reading that breakfast is the most important meal of the day spurred me to change my habits. I never skip breakfast, even if that means I only have a banana and a small glass of cherry juice.

I also understand that eating a variety of foods helps to ensure that our bodies receive the needed nutrients to function properly. This is why I try to incorporate veggies, fruit, lean protein, whole grains and healthy fats in my other meals and snacks. I try to use foods that are in season, which for now include lots of fresh oranges and apples.

Regardless of what you choose to eat, even if that meal is the same day in and day out, eating breakfast helps provide us with the energy to take on the day. It helps fire up our metabolism while helping with cravings later in the day. Not to mention, breakfast allows us to feel in control of making healthy choices and boost our mood even if those foods are the same foods, day in and day out.  

Do you eat breakfast every day? Do you vary what you eat or do you eat the same foods for breakfast every dat? What have you eaten for breakfast that is not a typical 'breakfast' food?
 


Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
 

NEXT ENTRY >   Healthy Dinners Tonight, Great Lunches Tomorrow

Great Stories from around the Web

Comments

  • 93
    Breakfast is the one meal I -never- skip! I need the food to start the day. - 1/3/2012   1:23:15 PM
  • 92
    i DO eat breakfast everyday, typically in the shape of a protein-fruit smoothie or oatmeal, sometimes egg substitute. - 1/3/2012   12:07:13 PM
  • 91
    I eat breakfast every day - I always wake up with an appetite, and my parents love to tell the story of how they couldn't get me out of my crib/bed in the morning when I was a baby/toddler until the oatmeal was on my high chair, ready to eat, or I would just wail and wail. I'm basically the same as an adult if I can't eat breakfast for some reason, although I try to keep the wailing to a minimum...

    I don't eat exactly the same thing every morning, but I have about three or four "go to" breakfasts available each morning that I choose from. One sort of unusual thing that I eat most mornings is steamed, cold kale, with a tablespoon of avocado and some lemon juice. It's tasty, it's filling, and it's a great way to start in on my vegetable intake for the day. I also usually have whole wheat toast and an egg, or a cup of oatmeal and some almond/soy milk, or a VitaTop muffin with peanut butter.

    I do, however, eat the same lunch every day I'm in the office: udon with edamame, bell peppers or baby carrots or snow peas, frozen blueberries. - 1/3/2012   11:32:43 AM
  • 90
    I almost always have a bowl of Kashi Go-Lean with blueberries; oatmeal is my alternate. Only rarely do I have the bacon & egg-style breakfast. But the reason is time - I have to get to work, and I have NO TIME to work up the elaborate breakfasts that so many diet plans push. I save that for lunch and/or dinner. No, I never skip breakfast, and usually have some type of mid-morning snack like yogurt or a banana (or the more naughty chocolate muffin!). But that's probably more habit than anything else. - 1/3/2012   9:54:58 AM
  • 89
    I eat the same thing during the week for breakfast like Smart Start, Total or Cheerios Multigrain and then on the weekend eat oatmeal or Cream of wheat with an egg mixed in. If I am feeling really risky with my calories I may have a mini bagel or sandwich thin with Morning Star links and an egg with cheese. Then the next week switch to one of my staples again.

    It's quick, low cal. and full of vitamins. Great for having two young kids and being on the go early. I stay at home, but do a lot.

    rumbamel - 1/3/2012   9:24:29 AM
  • 88
    I could have very well have written this!!! I had skipped breakfast for years....always ran outta steam then ended up snacking on things that were a no-no. Then diabetes came knocking at my door.........it has been all thru the family so I knew it would be coming soon. I WON"T answer the door to let it in!! My breakfast has been the same as yours for several years except I add about a tbsp of cinnamon that is to help to regulate sugar. I truly believe it works for me. I don't get tired of the same ole, same ole........it's good, healthy, and fullfilling. Oh, I did have to ditch the banana after it was running up the sugar. So far diet controls diabetes. I am on the fence for now. - 1/3/2012   9:17:52 AM
  • 87
    I also eat the same breakfast every day, have been having it since Feb., 2010, when I was diagnosed with high blood sugar. Not wanting to go on medication, I began to eat healthy and exercise daily and in three months had my blood sugar back to normal. I believe my breakfast smoothie helps to keep all my blood numbers in control. I make a smoothie with oatmeal, flax seed, cinnamon, vanilla, a cup of skim milk, a cup a water and frozen fruits (banana, papaya, strawberries). I cut up fresh fruit and freeze it, and throw in a few pieces). It is a little more calories than usually suggested for breakfast, but breakfast is the most important meal of the day, and it keeps me full until lunch time - no need for midī-morning snacks. - 1/3/2012   9:13:33 AM
  • 86
    I used to eat the same thing all the time: Greek yogurt, strawberries, kashi go-lean cereal, and almonds. But then I discovered Green Monster Smoothies, low-carb living, and my Vita-mix blender, so now I'm always changing it up. But no matter what, I make sure I'm eating a high-fiber, low-sugar, high-protein meal to keep me going all morning long. - 1/3/2012   9:11:44 AM
  • 85
    I eat almost the same thing every day for breakfast and lunch. It keeps it easy and I like it! I do change up my breakfast..some type of cereal (either hot or cold) and toast or 1/2 bagel or english muffing. On the weekend I like an egg and toast. - 1/3/2012   9:04:55 AM
  • ALLYJAMES1
    84
    I also eat the same thing for breakfast. I have done it since 2005. Prior to that it was one of the meals I skipped everyday. Now, I eat 1 cup of FibreOne cereal, a 1/2 a cup of berries or peaches when available and a 1/2 a cup of skim milk. It is the perfect breakfast! - 1/3/2012   8:17:07 AM
  • 83
    pretty much I have two or three "go to" breakfasts oatmeal with fruit or nits or english muffin (whoe wheat) with peanut butter.... but both keep me full and satisfied with no sugar spikes! - 1/3/2012   7:41:40 AM
  • 82
    Me too!! For the past 2 or 3 years I've had 3 egg whites (microwaved) w/ 1 oz mozzarella cheese on Natures Pride Double Fiber Wheat Bread. It is so delicious that I look forward to my favorite meal and because I microwave my eggs ~ I can be eating & out the door in under 2 minutes! - 1/3/2012   7:02:51 AM
  • 81
    I don't think we need as much variety as "they" claim as long as we're including several veggies and several fruits. At any rate, I eat oatmeal everyday too--1/4 cup dry oatmeal, 1/2 cup water, 1/2 tsp cinnamon, and 1 TBL peanut butter. I usually have a cup of berries on the side, fresh if possible, frozen if not. - 1/3/2012   2:25:33 AM
  • 80
    I eat an oatmeal breakfast almost every day as well. I use the quick cook which is more fiber than the instant and takes only 2 1/2 mins. in the microwave. I add raisins and brown sugar, adding a banana to the meal as well. - 1/2/2012   10:59:46 PM
  • 79
    I never used to eat breakfast but now I do and find that its easier to stay within my calories for the day because I don't feel hungry and start snacking before lunch. I very some depending on the day when at work it's one thing and at home its a different but that is pretty much the only variation - 1/2/2012   10:14:14 PM
  • 78
    I eat the same thing every weekday - cereal with a small amount of dried fruit & nuts, and a cup of coffee. It's quick, it's easy. I am hungry when I wake up, and I can't skip breakfast. On the weekend I'll take the time to make oatmeal, or eggs, but I love my bran flakes through the week! It never occurred to me that eating the same breakfast was weird. - 1/1/2012   10:19:12 AM
  • 77
    i was like you; i didnt eat breakfast cause i wasnt hungry and if i did eat breakfast i seemed to get hungry earlier in the day (around 11) than if i didnt eat breakfast at all and i didnt want to waste any calories. HOWEVER, when I hit 300 pounds I knew I had to change something fast. so i started eating breakfast with just a few calories: protein bars or one English muffin. the protein bar I could eat in the car so I didnt waste any precious morning time!@! i still do that sometime but now i appreciate the 5 minute pause before I race out the door. i do mainly the english muffin with light butter or scant peanut butter with or without jelly OR fiber one raisin cereal OR egg beaters with tomatoes in season or periodically turkey sausage sandwich - 12/31/2011   4:01:19 PM
  • 76
    Guilty! 5 of my 6 daily meals are mostly unchanged day to day. Dinner is the one I mix up, but even that is usually the same week to week! It's just easier to plan that way and if I like it, the foods I'm eating are fueling my workouts, and I feel good, why change it? - 12/31/2011   12:34:47 PM
  • 75
    I think this is common. I met a lady that had the same breakfast and lunch every day. But when it came to dinner she really went all out and would try new recipes all the time to mix it up. My go to breakfast is 1 egg over hard, 1 slice 2% american cheese, 1 serving lean ham, and 2 pieces low calorie Sara Lee bread, and a piece of fruit. It is quit a bit but keeps me full till lunch and I've gotten a whole wheat, fruit, protein, and dairy. - 12/31/2011   1:56:53 AM
  • 74
    You're not alone. I do the same thing - eat oatmeal w/cinnamon & a few raisins and drink 2 Tbls. tart Cherry concentrate diluted in 16 oz. of water for breakfast and last but not least - a glass of V8. I understand completely!!! - 12/30/2011   10:54:35 PM
  • 73
    I make myself eat breakfast every morning but I don't enjoy it because I have to eat at 6:00 AM during the week and am not a morning person. Usually I have a scrambled egg, sometimes with one slice of pepper bacon or a serving of cheerios with yogurt instead of milk. - 12/30/2011   8:37:10 PM
  • 72
    Breakfast is the one meal that I don't feel any desire to diversify. Which is good, since I'm always short on time in the AM. I do 4 oz of low-fat cottage cheese, mixed with 1 oz of Uncle Sam cereal, 6 oz of fruit, 1 artificial sweetener, and a splash of cinnamon. The fruit I will vary depending on what looks good in the store that shopping trip... strawberries, bananas, blueberries, raspberries, cantaloupe, honeydew. - 12/30/2011   5:01:55 PM
  • EM2428
    71
    I also eat the same thing every morning for breakfast! Unlike most people on here, I like a warm and savory breakfast so here is my daily routine. Pop a frozen Morningstar veggie sausage patty in the microwave for 50 seconds. While that's heating up, I spread about 2 tbsp of reduced fat cream cheese (either weight watchers or Whipped Philadelphia, whichever is cheaper that week) on a whole wheat bagel thin (Thomas brand). I then put the "sausage" patty on the bagel and it's a seriously delicious and hassle-free breakfast sandwich for 270 calories! Even though the sandwich alone would keep me full through the morning (over 10 grams of protein), if I feel like having a snack (typically fruit, granola, trail mix or yogurt) before lunch I don't hesitate because my breakfast didn't have too many calories. I will say that the morningstar patties are expensive when purchased at a normal grocery store but I buy mine in bulk at Costco and save a lot of money. My breakfast comes in just under $2 when it's all said and done. Oh and if this post wasn't long enough already:), I normally put Sriracha hot sauce on it to give it the spice factor that I can't get enough of. - 12/30/2011   1:38:24 PM
  • 70
    I buy my oatmeal at Costco or Grocery Outlet - in the 2/ 5# packs. Much more cost effective than the pouches, canisters, etc.
    Another hot cereal I have found is Bob's Red Mill 8- or 10-grain cereal. Very different texture & flavor. It reminds me of Purina's old hot cereal called Ralston. I miss that cereal.

    Occasionally add fruit + small portion of almond slivers\slices or 1t of crunchy pb + fruit on side. - 12/29/2011   12:22:34 AM
  • ANGSGETTINREAL
    69
    I look forward to breakfast every morning. Mostly because I have several yummy go-to meals. My favorites are
    1. Wheat waffles toppes with yogurt, strawberries, almonds, & maple syrup.
    2. A whole wheat english muffin topped with almond butter, a glass of milk, & a piece of fruit.
    3. Egg whites scrambled with cheese & jalapeno in a whole wheat tortilla or pita with a berry smoothie.

    If I'm in a hurry, I'll grab a Kashi bar & a banana. - 12/28/2011   8:57:06 PM
  • TERRYROSE14
    68
    I work out at 6 am before going to work for 7:30; so I need a quick healthy breakfast-Shakeology shakes work great for me. I make it before I leave for my workout, and can drink it on my way to work from the gym. In warmer weather I put it in a cooler in my car, and right now I just leave it there! Easy! - 12/28/2011   7:38:30 PM
  • 67
    Amen! You could be me or maybe I'm you?! - 12/28/2011   7:02:03 PM
  • 66
    I pretty much do the same thing. I usually do McD' Oatmeal without the brown sugar, it's conveniently located close to where I work. Once in a while, I'll switch off with their Fruit and Yogurt Parfait. - 12/28/2011   5:54:22 PM
  • 65
    I eat breakfast everyday. My meal 95% of the time is plain Greek yogurt with fresh or frozen berries topped with a Tbsp of almonds and some Fiber One cereal. YUM. It's the best way to start the day for me! - 12/28/2011   1:21:19 PM
  • 64
    I eat breakfast 98% of the time. However, only when I started SP is when I learned the importance of eating breakfast. I use to think it was a waste of calories. My breakfast varies from pancakes, cold cereal, oatmeal, eggs/toast, cream of wheat and from time to time I'll eat breakfast from a fastfood place. - 12/28/2011   1:11:45 PM
  • 63
    While eating the same thing for breakfast everyday is a personal choice for me it would be too mechanical and boring. One final but important note, adding protein to breakfast is a critical component for weight control according to current research. High carbohydrate meals will not produce the needed satiety.and can cause mid morning drop. - 12/28/2011   1:11:14 PM
  • 62
    Just about the only way I can make sure to eat breakfast every morning is to eat the same thing every day. (I do switch it up on weekends a bit if I am feeling ambitious.)

    My go to breakfast is a toasted Thomas' Light Multigrain English Muffin with a tablespoon of almond butter and Promise activ spread, and a half a banana. Best part of this is that it is portable so if I am running late I take it with me.

    Extra bonuses are that it makes grocery shopping easier and I copy over the meal in the nutrition tracker so it is easier to get started tracking my nutrition for the day. - 12/28/2011   1:06:55 PM
  • VANANDEL
    61
    I used to eat mostly cereal and fruit for breakfast, but a month or more ago a friend of mine demonstrated how she microwaves eggs for her meals. She just beats up 1-2 eggs, adds her spices, maybe even adds shredded cheese. Puts this into a microwaveable bowl and pops it into the microwave. I haven't figured out the exact timing yet, so I set my microwave for 1.5 minutes and watch the eggs until they start to rise above the lip of the bowl. Then I stop the microwave, wait a few seconds, and start it again. When the eggs again rise, I stop the microwave and there is perfectly cooked eggs. This can even be done with egg substitutes.

    I put these eggs either into a whole wheat tortilla (La Tortilla Factory low-carb tortillas are a favorite) with some ham or turkey and have a wonderful protein-rich breakfast. I'm amazed how satisfied I am all morning - enough to snowshoe for 2.5 hours without feeling hungry. - 12/28/2011   10:32:42 AM
  • 60
    I eat the same breakfast almost everyday. I eat toasted wheat bread with peanust butter and jelly, a banana, and an apple. I also take my multivitamin at breakfast. - 12/28/2011   10:13:33 AM
  • 59
    I am one that normally doesn't eat breakfast. I just joined, and am working on a lifestyle change for the beginning of the year. I am having to make myself eat breakfast, but that's what this is all about. Making yourself do things until they become habit. - 12/28/2011   10:10:45 AM
  • 58
    The best gift I can give myself in the new year is learning to eat breakfast, I have never liked food in the morning, but oatmeal is worth giving a try. Good article. - 12/28/2011   9:43:13 AM
  • 57
    I, too, think that having breakfast has been a key to my weight loss. I vary between Oatbran, Greek yogurt, or peanut butter toast, adding in a slice of sandwhich meat to boost my protein. I cook the oat bran with raisins to sweeten it and add a tablespoon of walnuts for interest. I find that if I stay away from sugar in the morning and have complex carbs and protein, it sets the tone for the rest of the day and I make better choices all day long. - 12/28/2011   9:41:32 AM
  • 56
    Bob Harper (Biggest Loser) says he eats the same breakfast every day, too. Works for him, doesn't it? - 12/28/2011   9:37:30 AM
  • 55
    I like to keep my food pretty boring...re: not too many choices. Choices lead to "trouble" for the most part. Breakfast is an essential for me. Have always woken up with an appetite. My "go-to" breakfast is a cup of yogurt and an apple.

    Don - 12/28/2011   9:19:37 AM
  • SBNORMAL
    54
    I may have to adopt the same breakfast so that I can have fuel to walk!! - 12/28/2011   8:59:08 AM
  • BETH.SWALLOW
    53
    I pack breakfast for work the night before which is easier in the morning. I like my gourmet oatmeal M-F: old fashioned oats, berries, flax meal, a dollop of plain yogurt for creaminess, almonds or walnut pieces, and almond, soy, or fat free milk. I really like it so much that I'll have it on weekends too, unless I decide to eat out or cook eggs. - 12/28/2011   8:54:18 AM
  • 52
    There is no shame in having an established pattern.
    I have several breakfasts that I rotate, depending on my daily schedule.
    It makes life easier to know the options I have, and to know how I can
    start my day. Oatmeal? Of course! Kashi cereals- excellent.

    And I love love love breakfast now! - 12/28/2011   8:25:53 AM
  • 51
    I can't skip breakfast - the day just doesn't feel right if I do. Usually have yogurt and fruit with crackers on the side. Decided to shake things up a bit and have oatmeal and a cinnamon apple for breakfast today. Kept me fuller longer! - 12/28/2011   8:18:13 AM
  • 50
    I also used to be one who didn't eat breakfast. I do now.

    I'm glad to hear that I'm not the only one who eats the same thing for breakfast.

    During the week, I eat throughout the morning so not to be so hungry at lunch. I get to work about 6-7 hours before I eat lunch! I start off with a banana, coffee and V-Fusion juice....then a cup or small bowl of fruit....then a bowl of cold cereal....then Light and Fit Dannon yogurt. I'm seriously thinking of changing the order and what I eat to....having greek yogurt....then oatmeal with walnuts...then the fruit. This way I have less sugar and more protein earlier in the day for better sustaining power throughout the morning. - 12/28/2011   7:19:17 AM
  • AZURE-SKY
    49
    I eat Old Fashioned Oatmeal made with 1% milk almost every day. I won't waste money or calories on instant oatmeal. The old fashioned oatmeal is much cheaper and more filling because it's less processed. I control the sugar by using agave nectar to sweeten. I either add fresh fruit or 1 TBSP peanut butter if I want more protein. I've never had a mid-morning snack when I eat this breakfast because it's so satisfying. - 12/27/2011   11:42:20 PM
  • 48
    I mix it up a little when I'm home on the weekends, but like Nancy I eat a bowl of Quaker Weight Control Oatmeal almost every morning at work Monday through Friday. Maple and brown sugar is my favorite flavor, but I often buy the variety pack that also has Banana (my least favorite) and Cinnamon. I don't have anything with the Oatmeal other than a couple of glasses of water, but I do have a mid-morning snack about two hours later, which is usually fruit. If it's a morning when I'm in a meeting or something where it's not practical to eat oatmeal, I sometimes sub a granola bar - but only when I have to! - 12/27/2011   11:15:51 PM
  • 47
    Yes, I do! I have Fage0% Greek yogurt, golden flaxseed meal, frozen blueberries (unsweetened) and Irish (steel-cut) oatmeal with a sprinkle of fresh nutmeg. It is so yummy! Breakfast is my favorite meal and I look forward to it every morning. My husband has happily fallen into my rut with me.

    I just wish I could find a standard lunch and/or dinner that worked as well. - 12/27/2011   11:04:36 PM
  • SEPTLEFTY
    46
    I cant think of anything I like that much. - 12/27/2011   10:27:49 PM
  • A2EMMIE
    45
    I have been eating Quaker Old Fashioned Oatmeal with frozen blueberries for breakfast for several years -- probably 80% of the time. It is easy to prepare and I'm not hungry until lunch. - 12/27/2011   8:52:51 PM
  • 44
    I've learned that you have to do what works best for you. I have been making a variety of homemade fruit smoothies w/greens such as spinach and kale in the morning for the past 2 months. Don't know how long I'll keep this up but for now it works. - 12/27/2011   6:41:45 PM

Please Log In To Leave A Comment:    Log in now ›


Join SparkPeople.com

Sign up for a FREE SparkPeople account