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ERINTFG
SparkPoints: (36,647)
Fitness Minutes: (16,191)
Posts: 562
3/21/13 5:29 P

Erin's Green Smoothie Recipe

75-85 grams of spinach (this fills my blender right up to the top)
about 1/2 cup of water (I usually just dump it in; sometimes more, sometimes less)
1/2 cup plain greek yogurt
2 tablespoons quick oats, microwaved with 4 tablespoons water for 30 seconds (about 1/4 cup cooked oatmeal)
1 banana
15 grams sliced almonds
140 grams frozen fruit (I usually use about half and half of two different fruits-- strawberries and pineapple are my favorites, although I use blueberries a lot b/c they're so good for you)

I have a wimpy blender; if you have an amazing blender you can probably just chuck everything in there. But this is how I do it:

Place spinach in blender and add water. Blend till it's liquified. (If it has a hard time, add a little more water). Add oatmeal, banana, yogurt, and almonds; blend well. Add frozen fruit and blend on "ice crusher" or whatever until it's all mixed up and nice and thick and cold. This gives me about 16 ounces of smoothie; it mostly depends on how much water you use.

Some variations-- you can lose the oatmeal if you want to cut out some calories. I need the fiber and I like the added thickness. You can also ditch the almonds. A lot depends on how many calories you want to have for breakfast. To me it's worth it to have extra calories in the morning, because the fat and protein in the almonds help me stay full. But sometimes I take them out if I know I'm going to have a higher-calorie dinner.

The recipe exactly as given has 277 calories, 1.9 grams of fat, 53.8 g of carbs (7.6 g dietary fiber), and 16.6 g of protein. It works for me. :)



PARICARP
SparkPoints: (13,668)
Fitness Minutes: (18,088)
Posts: 283
3/21/13 11:49 A

I think your problem is you're not normally incorporating enough fat and protein into your breakfast unless you have eggs. Most commercial breakfasts don't, actually (we're talking about all of those classic breakfasts like bread with jam, skim milk, cereals.... all carbohydrates, whether or not healthy).
Try adding some low fat cottage cheese, greek yogurt, a small handful of nuts or tbsp of nut butter, protein powder, turkey breast, etc



ALGEBRAGIRL
Posts: 1,583
3/21/13 11:27 A

Make something low in fat and high in protein for dinner. Save some leftovers. In the morning, stuff that in a high-fiber pita. You're good to go. I just had some chicken breast, spinach and low-fat feta stuffed in a pita!



IWILLMAKEIT91
SparkPoints: (2,511)
Fitness Minutes: (685)
Posts: 72
3/21/13 10:29 A

I eat the low fat whole wheat pancakes on Sparkrecipes, 2 tbsps of syrup, a cup of coffee, 2 slices of bacon and one cup of water (under 350 cal and so worth it). it will keep you full until lunch and i promise you you wont desire to snack in between =)



LUCKINLOVE
Posts: 216
3/21/13 10:14 A

Aim for 10-15g of fiber and 20-25g of protein in your "breakfast".



SQUIGGLE12345
Posts: 107
3/21/13 10:09 A

I do 1 piece of Ezekial bread toasted with 1 wedge of Laughing cow light cheese I top that with 2 egg whites that I microwave for 1 min in a small pyrex dish, the whole thing is 150 calories, delicious, and takes me a total of maybe 3 minutes to make.



NIRERIN
Posts: 11,799
3/21/13 8:46 A

try ditching the idea of breakfast foods. have a sandwich, soup. or leftovers from last night's dinner. all of those are heat and eat easy and if they fill you at noon they should fill you at 7 am.



DEFFUZZ
Posts: 26
3/21/13 8:31 A

That sounds lovely, Erin. I'd love some interesting smoothie recipes.



GMANYON
SparkPoints: (75)
Fitness Minutes: (330)
Posts: 2
3/20/13 10:49 P

I pre-cook my eggs for 3 days ahead of time. I thought if Jimmy Dean can do it, then why can't I? I take 3 (1 for each day0 morning star veggie sausage and microwave them while my skillet is heating up. Then I tear them up and put them in the pan with a tablespoon of olive oil. Then I put in 9 eggs (3 for each day) and stir is all together. The trick is to under cook them a little bit because they are going to cook more when you reheat them in the microwave. When reheating, I stir every 30 seconds until they are hot. Less time cooking and less dishes! What could be better.



NANLEYKW
SparkPoints: (51,632)
Fitness Minutes: (26,121)
Posts: 824
3/20/13 10:35 P

I am totally in love with my breakfast of a bagel with peanut butter. I eat it almost every day. It's relatively high in calories compared to some (approx. 460), but it keeps me full for *hours*. I generally have breakfast around 7:30 and am not hungry for lunch until 12:30 or so.



ERINTFG
SparkPoints: (36,647)
Fitness Minutes: (16,191)
Posts: 562
3/20/13 10:05 P

I have been eating green smoothies nearly every morning all year, and I have pretty much perfected my recipe that fills me up for about 3-4 hours. I can share the recipe if you would like it. :)



LOVE4KITTIES
Posts: 1,857
3/20/13 1:45 P

It may be the fat in the eggs that's helping you to stay full. I've found that I need to make sure that all of my meals contain a balance of protein, carbohydrates and healthy fats in order for me to not get hungry soon after. Cereal and milk is missing the fat and it doesn't keep me full for very long, either.

I've heard that you can make your own breakfast sandwiches, freeze them and then microwave them for a quick breakfast. Another breakfast option that has a good mixture of fat/carbs/protein is oatmeal, made with milk instead of water, and with some peanut butter stirred in. One of my other favorites is Greek Yogurt with a couple of servings of granola on top. The Greek Yogurt has a ton of protein and the granola has the carbs and the healthy fats (if you pick one that has something like almonds in it).



BETE2013
Posts: 56
3/20/13 1:30 P

I know what you all mean. Nothing short of eggs for breakfast will hold me over until lunch. Cereal just doesn't do it for me. Also a quick breakfast sandwich of toasted English muffin, Canadian bacon and a slice of cheese is good for those grab-and-go days.



BETE2013
Posts: 56
3/20/13 1:30 P

I know what you all mean. Nothing short of eggs for breakfast will hold me over until lunch. Cereal just doesn't do it for me. Also a quick breakfast sandwich of toasted English muffin, Canadian bacon and a slice of cheese is good for those grab-and-go days.



WHOLENEWME79
Posts: 919
3/20/13 10:35 A

there are some recipes on Sparkrecipes.com for make ahead eggs done in the oven, like mini frittatas. You may try something like that- Lots of variety by adding different add-ons (like sausage, peppers, spinach, etc). You make these in muffin tins, if I recall correctly, so you can make quite a few to keep in the fridge or freezer.

Good luck!



KARA623
Posts: 727
3/20/13 10:24 A

Eggs are good, but if that's all I have, I don't feel satiated for long. The most filling thing I can recommend if you really need to have your breakfast last is natural, plain oatmeal with natural peanut butter. If you have an egg and oatmeal, that would be good, too.



ASHLING9
SparkPoints: (11,195)
Fitness Minutes: (22,815)
Posts: 122
3/20/13 10:13 A

Eggs work for me too! Also, I like adding a scoop of protein powder to oatmeal. That always fills me up!



JESSICAMONT32
SparkPoints: (9,904)
Fitness Minutes: (15,887)
Posts: 273
3/20/13 9:54 A

Have you tried adding some healthy fat into your breakfast .....such as no sugar added pea it butter. I am having a similar problem.....I need to et a bigger breakfast because I need to add calories in. But I know I feel full with healthy fat and good source of protein in the morning....



CILER11
Posts: 265
3/20/13 9:50 A

Eggs do the trick for me too. Have you thought about hardboiled eggs? You can cook them when you have time and then just grab them and go. Also one of the light breakfast sandwiches might work. I know they are processed, but sometimes time is of the essence.



DEFFUZZ
Posts: 26
3/20/13 9:38 A

I find I am very hungry in the morning, almost no matter what I eat. Within 60-90 minutes of eating breakfast, my stomach is growling. The only time this does not happen is when I eat eggs but I don't always have time in the morning to cook some eggs. I know hard boiled eggs are an option to make before but I would like more variety.

Today, I had a cup and a half of cheerios with a cup of skim milk-- and I'm already hungry!

Suggestions for a filling, quick and simple breakfast?



 
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