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RUSSELL_40 Posts: 16,826
7/18/13 3:01 P

If I was going to have bread for breakfast I would have a high fiber whole wheat english muffin.

I eat low carb, so I eat 4 eggs a day, for 4 years now. My cholesterol is 104, so no problem there. The biggest thing is variety. Whether eggs are good or bad, you will eventually want to have other breakfasts. I don't personally think bagels are healthy, but if it fits your range, and you are losing steadily, then enjoy. Other options with eggs might be to make a vegetable omelette, or have tomato slices instead of the bagel, so you get your carbs.

Other than that, there are many options, which depend on your personal preference. Almost any breakfast can be made healthy. Just try to get some protein/fat to keep blood sugar from spiking too high, and add some carbs. Avoid things like Pop Tarts and you will be fine.

There really is a lot of things we can consider a " healthy breakfast ", and it varies based on your diet. Stay in your ranges, and eat what you like to if it is working. If you want to change things up, just start typing what sounds good into your tracker, and see if it fits.

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
7/18/13 2:13 P

I'm a fan of yogurt parfaits:

6oz of no fat plain greek yogurt
1 tsp of honey
1/2 cup of blueberries
1/3 cup of granola

HUNGRYJESS SparkPoints: (294)
Fitness Minutes: (280)
Posts: 36
7/18/13 1:59 P

Sorry, I meant 1 bagel, two halves.

ZORBS13 SparkPoints: (191,529)
Fitness Minutes: (186,608)
Posts: 15,770
7/18/13 1:50 P

If you are eating 2 bagels, then that's about 1.5 bagels too many.

Try to find a lower calorie bread, bagel thins, english muffins, the flat hamburger buns...make sure they're whole grain and do NOT eat 2.

Put a slice of tomato, lettuce, or eat a piece of fruit on the side.

I eat oatmeal with a splash of soy sauce, sesame oil and a huge pile of cilantro. I despise sweet oatmeal. It holds me for hours.

HUNGRYJESS SparkPoints: (294)
Fitness Minutes: (280)
Posts: 36
7/18/13 1:36 P

That sounds delicious! Thanks!

JENNILACEY SparkPoints: (81,972)
Fitness Minutes: (86,286)
Posts: 2,489
7/18/13 12:58 P

Eggs are great. I don't see anything wrong with that breakfast.

Google, "overnight oatmeal" or "refridgerator oats".... my personal fav, it's like dessert for breakfast.

I just finished eating one now. I'll warn you, this one was a bit risqué (if you're watching your carbs but I love a good carb boost in the morning) and there are plenty of simple recipes.

1/3 cup unsweetened vanilla almond milk (any milk will do)
1/3 cup rolled oats

Divide into two containers.

In one container (Mocha);

A little less than 1/4 cup Plain Greek yogurt (the total recipe = 1/3 cup Greek yogurt but I used a flavoured Greek yogurt for the other half)
1/2 tbsp unsweetened cocoa powder
1/4 tsp ground coffee crushed into a powder

In the other container (Rasberries and cream)

A little less than 1/4 cup Strawberry flavoured Greek yogurt
Raspberries (or strawberries)

Put both containers in the fridge overnight.

In the morning mash 1/3 of a medium banana with 1/2 tbsp unsweetened cocoa powder and little bit of honey.

Layer in a glass;

Half of the raspberry and cream layer.
Half of the banana and cocoa mix
A couple chocolate chips or nuts (optional)
Half of the mocha layer
and repeat.

Edited by: JENNILACEY at: 7/18/2013 (13:07)
HUNGRYJESS SparkPoints: (294)
Fitness Minutes: (280)
Posts: 36
7/18/13 12:41 P

Thanks! That's very helpful.

7/18/13 12:40 P

Eggs used to be "don't eat them, they're bad!" Then they were "wait, they're good!" And then "wait, the yolk has lots of calories, eat the whites!" and then "Oh, but the yolks have lots of the good stuff in them.. ummm..well.. I guess one won't kill you?"
I stopped trying to follow these type of nutritional 'wisdom' shifts, especially for less processed/whole foods. If an egg every day fits into your ranges, you're probably fine.

As for breakfasts, the burrito scramble would probably be delicious. You could also add spinach or other veggies to it to get more good stuff in there.

I love oatmeal, plain, with nuts, any way you can think of, but a lot of people don't. While oatmeal is good for you, if you really don't find it tasty, you don't have t force yourself to eat it. If you do want to give it another shot, you could try adding a swirl of peanut butter (or nutella?), or a sprinkling of cinnamon (in the fall, I love apples and cinnamon in my cereal). Bananas and almonds are good with it too. If you really need a bit more sweetness, a handful of chocolate chips might work.

As for other breakfasts, it really just depends what you like, have time to make, etc. Sometimes, I like to have a muffin, so I'll make a small batch of low-sugar whole wheat zucchini muffins on the weekend, or some chai-spice muffins. Something with a little heft but not a ton of sugar, and pair it with some fruit and cottage cheese, because those are all quick. (I'm so not a morning person.)

You could also make smoothies ahead of time and keep them in the fridge or freezer. Just about anything can be thrown into a smoothie, so it's good for suiting your particular tastes.

There are all kinds of recipes online for baked frittatas or scrambled egg muffin and veggie muffin kind of things, as well as recipes for baked oatmeal. When I have time (ie, weekends, but not really during the workweek, lol) I like to make scrambled eggs with spinach and cheese over rye toast all topped with salsa. Last week I made the egg/asparagus/ham baked in a tomato cup from the Poor Girl Eats Well blog, and added a slice of toast to it, and it was one of my favorite easy-but-feels fancy weekend indulgence breakfasts.

Lately, it's been deathly hot in Massachusetts, where I live, so I've been having cottage cheese, fruit, and toast for breakfast.

Don't be afraid to try things out, and check the internet for good recipes, too.

ICEDEMETER Posts: 1,332
7/18/13 12:30 P

It's really an individual thing as to what is the most filling and satisfying, but it's pretty much agreed that a mix of protein, fats, and carbs is ideal. How you go about it is really up to you.

I like a high-fibre breakfast, with a fair bit of soluble fibre in there, so I tend to go for cereal with a couple of Tbsp each of oat bran and wheat germ, with milk, and a bunch of blueberries. If I want additional fat, then I'll add almonds to it. I am happily full with this, but I know a lot of others would be starving in an hour if they had this!

If you like eggs in the morning (no issue with having an egg every day!), then you might want to consider doing an omelet or a scramble with an egg and a bunch of veggies (I tend towards onions, mushrooms, and spinach --- but it's gotta be what you like). You can use olive oil or sesame oil to add a bit more fat, or a bit of cheese. Have this with half of a high fibre bagel or some high fibre bread and some fruit and you should be good.

There are tons of things that you can do with oatmeal, and I agree with you that it can be pretty bland if you make it just plain or with berries. Google "overnight oatmeal" or "refrigerator oats" and you'll find tons of recipes to make a really tasty breakfast. I personally like to add cocoa and peanut butter and a little bit of maple sugar.

The other thing is to skip the whole idea of "breakfast foods" and have leftovers from dinner for breakfast! If you have meals that you enjoy for lunch or dinner, go ahead and have them in the morning instead. Salads are good, so is chili, or tacos, or whatever works for you.

The whole idea is to have a meal that you really enjoy and that gives you the nutritional mix of carb/fat/protein that you need.

HUNGRYJESS SparkPoints: (294)
Fitness Minutes: (280)
Posts: 36
7/18/13 12:03 P

Hi Guys,

I'm sorry for double posting this topic. It's just, I didn't get many responses in the recipe section, so I thought I'd try here. After all, this is the diet and nutrition thread. So I hope it's okay.

I was hoping I'd get some ideas about healthy breakfasts. A little variety goes a long way, so I'd like to get your different ideas.

My usual breakfast:

Either an egg sandwich that my mom makes. She microwaves two eggs- with the yolk- and sandwiches them between two toasted plain bagels, with some tabasco and salt and pepper.

I know. Pretty bad. I'm just so used to it. But I want to change. Plus, I heard it's not good to eat eggs every day. Is that true?

Another option is honey bunches of oats cereal. But those portions are so small.

Also, one of my favorite breakfasts, although it's not as filling as I'd like it to be and I find myself yearning for seconds.

Trader Joe's Natural Toasted Bran- 1/3 cup
Honey 1-2 tbsp
almonds, slivered- 1/4 cup
milk (unfortunately in the house I only have 2% milk)

I saw this recipe in fitness mag of an egg burrito- scrambled eggs, green chiles, and cheddar. I do not have cheddar, but I was going to try it with the chiles and eggs and maybe some onions. Then, wrap it up in a tortilla. But, then again, I don't know if I should eat eggs everyday.

Also, I have a lot of plain oatmeal, but I never know what to do with plain oatmeal. I don't have any fruit to sweeten it up. I have yet to go to the grocery store. And besides, I tried plain steel cut oats (which I'm out of now) with berries once and it was still pretty bland. So I'd like to eat something more satisfying if that's an option.



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