Fitness Minutes: (7,604)
115 6/25/13 1:30 P
Homemade Whole wheat/oatmeal pancakes made with buttermilk, a touch of brown sugar and blueberries, all organic. Make several ready to go packages then just add liquid ingredients when ready. Great way to start the morning!
Fitness Minutes: (6,082)
505 6/25/13 12:57 P
Oatmeal keeps me fuller longer with lots of fruit. I have recently substituted a protein shake for breakfast & add fruit with it.
Fitness Minutes: (5,086)
44 6/25/13 7:52 A
Eat lot of fruits
Fitness Minutes: (415)
103 6/24/13 11:18 A
GM BLBST36. You can make a great menu even if you limit what you eat as long as you're committed to the suggested USDA food groups. In fact, since you are limiting what you eat you may be avoiding a lot of unnecessary junk!!
A variety of food is breakfast food. You don't have to stay "traditional". As some suggested, bulk up your menu with fruits and vegetables. Add spinach leaves or any leafy green vegetable, red and/or green peppers, onions (I love red, just start using), and cream cheese or low fat cheese. Also add tofu, if you're into that.
Sticking to your choice type breakfast menu. Try a colorful quesadillas or tortilla rollups; if you use healthy recipes you can eat more than one. If calories are questionable, leave off the bread/tortilla/wrap, or cut them into triangles and treat as dipping, etc. to save calories.
Also, oatmeal or grits; quick cooking method.
Add a quick salad; chunked pineapple, mandarin oranges, sour cream and marshmallows (4 miniature) or broccoli salad; chopped broccoli, raisins, red onion, sugar, lemon juice, mayonnaise, cooked crumbled bacon, optional OR microwave any fruit with brown sugar, cinnamon, butter or margarine - wallah - a tasty treat.
Note: Thanks to those SPers who offered suggestions, I will try a lot of them!!
If you're committed to changing yourself through better eating and losing weight, part of the cost is eating less, and sometimes wanting more. You have to come to terms with that in order to be successful.
I think this is one of the biggest obstacles we face. We all fear the feeling of being hungry but that's part of our reality. Our body goes through an adjustment when we change our eating, and it doesn't want to make that change. Hunger is one way our body tries to tell us to eat more, but if you are sure you are eating the right foods, ignore what your body is saying through hunger.
There's been lots of articles about how hunger or feeling unsatisfied is NOT a trigger to eat more. Drink a large glass of water if you're feeling like you need to eat more, or go for a walk around the block. Don't sabotage your goals by reaching for a doughnut or a fat-filled snack.
I like to add fat-free or low-fat cottage cheese (I know, sounds odd) and sliced fresh mushrooms to my scrambled eggs--a few extra nutrients, a little more protein, and up to twice the bulk of the eggs alone. If you want to add potatoes but don't have time to cook them in the morning, frozen "hash browns" have gotten pretty cheap--just make sure you check the label to make sure you're getting plain potatoes, no oil or salt.
Fitness Minutes: (103,787)
6,418 6/23/13 9:41 P
I agree with the smoothie idea or yoghurt or a protein milk shake since you said you thought about adding in milk. You also might try adding in some other protein...1/4 cup of nuts...almonds or peanuts or walnuts as a side item. I am a granola or oatmeal eating girl in the morning and not sure if you have thought about adding in a small bowl of one of those but that is what I like in the morning.
Maybe a smoothie with the burrito- a dollop of FF greek yogurt, a cup of frozen unsweetened fruit, and a little skim milk or juice in the blender. Oh, and a handful of fresh spinach - you honestly can't taste it, but it is super filling.
Or instead of a burrito, just have the burrito fillings and have some cereal as your carbs.
Add more veggies to the burrito, and add a piece of fruit.
Fitness Minutes: (1,207)
1,045 6/22/13 9:40 P
You sound like you have limited yourself to certain foods, and that does make it difficult to get the proper variety of micronutrients and therefore whatever you eat may not be satisfying so here are some other thoughts.
Be sure to take a multivitamin & mineral supplement. That will help satisfy your body without bulk. Take with a meal either at breakfast or lunch - no later. Eat slowly and take the time to taste your food. Drink a beverage to fill you up - it takes 20 minutes to register in your brain that you've eaten. You are breaking a fast so for you, this might have to be more calories than you originally allowed. Better to eat a few more than skimp now and overeat the rest of the day.
Try having a protein smoothie if you don't like veggies too much. You can disguise the taste and texture by blending together protein powder, water or milk (or a dairy substitute - soy coconut or almond milk) along with spinach or kale, and a piece of fruit - banana, pieces from fresh nectarines, plums, berries, etc and either a small batch of nuts or flax seeds or pepitas (raw pumpkin) seeds.
OJ is very high in sugar as are most juices so either eat a whole fresh fruit or have as a snack a little later in the day alongside some protein.
People who diet tend to cut back on fats and oils but you need the equivalent of three teaspoons a day, and it may be you need one or two at breakfast. Be sure one is heart healthy.
In your burrito, use at least one large egg, or tofu scrambled with a little oil or butter or coconut oil, or add 1 oz of cheese - not reduced fat. Try with some brown rice or quinoa (another protein) and any kind of beans - pinto, black, pink kidney, navy with salsa. If you season it up, you won't taste as much as you think. If you must have meat try apple chicken sausage or smoky turkey sausage. The extra flavor will fool you into thinking you've had more.
Take this opportunity to improve your life by trying new things including foods. I have taught myself to eat spinach cooked, and kale, little by little, and continuing to re-introduce them in different ways. Once you get used to low or no sugar and cutting salt by using sodium chloride in place of regular salt, and lots of spices and herbs, you'd eventually find you don't miss those items, and your taste buds will start to like the other more natural foods.
Another breakfast idea is cooked cereal with dried fruit, cinnamon, and some peanut butter along with applesauce (unsweetened) or crushed pineapple added. You can still add milk or apple juice but I don't miss it, and now prefer it.
You may find that having breakfast at home with some hot green tea is good, then plan an early snack at work like a bran muffin, or high fiber crackers with hummus. If you had the cereal then try a hard cooked egg & a small can of V8 or hummus on crackers 1- 2 hrs later.
If dairy isn't a problem then mix yogurt with a little milk or try kefir and have in place of milk over cold cereal. You'll get more protein, it's thicker and thus more satisfying, and eat a piece of whole grain toast with a touch of butter & no sugar fruit spread.
Hope this helps and good luck.
Fitness Minutes: (994)
63 6/22/13 3:57 P
How about a nice fruit smoothie made with 1/2 scoop of frozen yogurt?! Sounds good for summer!
I like to take an apple and slice it up. Throw it in the sauce pan with some apple sauce, raisins, and cinnamon. I usually cook it for about 5 - 7 minutes or so. It tastes very good, and it helps to fill me up.
Fitness Minutes: (37,066)
1,210 6/22/13 9:40 A
For something sweet, other than fruit, how about a low cal brownie, justnover 100 cals? I eat better breakfast casserole, or spinach and feta crustless quiche (1.5 serving), for breakfast. Under 300 cals and fills me up.
I have become addicted to stone ground old fashioned oatmeal. I add blueberries and a tablespoon of crunchy natural peanut butter, and lately have been using almond 'milk' instead of my regular 1% milk, and a sprinkle of Splenda on top. I is so good in the morning after my walk. Oh, and I always put cinnamon in, for my blood sugar. Later in the day, if I want a snack, I will have an egg to get more protein. Last week, I was all out of milk, or almond 'milk', and had eggs for breakfast. I missed my oatmeal, so after shopping for milk, I had it for lunch!
Edited by: WITTYBRIT2 at: 6/22/2013 (06:53)
Fitness Minutes: (26,476)
1,649 6/21/13 10:15 P
....a glass of milk....or a small container of yogurt....
Fitness Minutes: (35,573)
3,959 6/21/13 9:45 P
egg and nuts
Fitness Minutes: (20,704)
83 6/21/13 7:05 P
Something good to add that is inexpensive is oatmeal (not the instant kind). If you are careful what you add to it (not butter and a bunch of brown sugar like my kids do), it is very health and filling!! A half portion would probably be enough as an add on to another main dish. I love scrambled egg whites and a slice of turkey bacon for breakfast (after a serving of fruit before my workout and after said workout). I will also add another fruit serving to this like a sliced apple or an orange (that's 2 before I even start my day). Sometimes this isn't enough though and I will add a greek yogurt with a TBSP of granola. Chobani has these bites which are a 4 pack and come in multiple flavors. My favorite is the coffee and dark chocolate one and paired with chocolate granola is FANTASTIC!! Of course on my busy days, I will forgo the eggs, bacon and extra serving of fruit and just have a larger container of greek yogurt with granola. That can easily be eaten in the car on the way to run errands.
I make a breakfast burrito sometimes with a whole grain wrap, and I use egg white, spinach, extra firm light tofu, diced tomato and onion and a little diced turkey, ham, etc... if I have it. That keeps me going for hours! On days where I feel I need "more" with my breakfast (my usual breakfast is 1 slice multigrain toast, 1 egg white, spinach, and salsa with extra firm light tofu) I have fruit. A nectarine, or berries, or I split an apple with my daughter, and that seems to help. I also have a BIG glass of water with my cup of coffee and breakfast. Good luck to you!
Fitness Minutes: (1,588)
92 6/21/13 9:58 A
I like to add a little honey to my oats just to take the edge off them. Have dried fruit as toppings but I usually leave those and nibble them with coffee later.
Fitness Minutes: (5,713)
103 6/21/13 9:41 A
i like to throw frozen blueberries, a banana, some fresh squeezed oj and flax into a blender. a quick and easy boost - i sometimes add yoghurt or milk if i feel i need the calcium...... it's yummy!
Fitness Minutes: (1,202)
4 6/20/13 9:04 P
Instead of bacon, try some ground turkey or chicken sauteed with onions & peppers. Have a yogurt for "dessert".
Fitness Minutes: (2,921)
24 6/20/13 5:45 P
I eat southwest egg beaters scrambled with canadian bacon, spinach, diced bell peppers of all colors, mushrooms, blcak olives, and onion. Tasty and filling!
All the other posters have great suggestions--a little extra cheese, add an egg, toss in some veggies (mushrooms for a protein boost), or add a little protein--turkey sausage (or 'sausage' crumbles if you're a vegetarian), a little turkey bacon... You could also try doing sandwiches! I make my own breakfast sandwiches from time to time, and they're filling and convenient... I usually get Thomas's Better Start Light English Muffins (100 calories), then add on a cooked (scrambled/fried) egg, a slice of ham/bacon/canadian bacon, and a little cheese (spice it up with different varieties of cheese)... Yum! I usually have one with a piece of fruit in the morning...and even my picky bf likes them! :-)
Good luck--breakfast can be so hard to figure out... (Have you thought about eating sort of in shifts? I usually have two smaller things, about 2 hours apart in the morning...it carries me through...)
I like Greek yogurt and a Vitamuffin Top (100 calories) if I feel a supplement is necessary I add fruit. On occasion I like cheerios.
Fitness Minutes: (707)
10 6/20/13 1:24 A
How about a half-serving of cereal on the side? I sometimes add mini-shredded wheat or plain Cheerios as a breakfast side and I use a TINY bit of sugar (about 15 cals) to make it more appealing. It's a nice offset to an egg white omelet and it avoids the things you dislike, like beans and vegetables in eggs. Another option might be yogurt with filler, like fresh berries, cinnamon or honey.
Your breakfast burrito is just egg ,sausage/bacon? The ones I've made had hashbrown potatoes, sausage, peppers and onion in with the egg and were pretty substantial.
It looks like you could stand to add more fruits or vegetables to your diet. vegetable juice a smoothie fruit salad fruit mixed with yogurt- you can buy a bag of frozen blueberries and just toss a few in some plain yogurt sauteed or roasted vegetables on the side vegetable soup raw tomato, peppers, broccoli, carrot or celery sticks orange or grapefruit segments
Edited by: LOUNMOUN at: 6/19/2013 (21:50)
Fitness Minutes: (0)
19 6/19/13 9:21 P
Instead of the donut, try some Oatmeal or Cream of Wheat. I prepare both of those with I cant believe it's not Butter (1 Tbsp)& Nutra sweet, Jam or Honey to sweeten. They are low in Fat, and filling. They have me on a salt free - low Cal- Sugar Free diet. So I eat 1 Cup of Oatmeal,2 eggs(1 yolk removed), Sun Grain Toast with 1Tbsp. Strawberry Jam instead of butter ,and 1/2 a cup of fresh fruit.And my savior , coffee. Oh and 1/4 cup fat free milk for the hot cereal. The good thing about the hot cereals is that you can add vanilla and cinnamon, even fruit for a great taste.
Fitness Minutes: (21,138)
106 6/19/13 9:11 P
If fruits are too expensive, you need to find another grocery store. Many fruits should be $2 or less per pound. For example, bananas at my store are 69 cents per lb. Personally, I have managed to cut out a significant amount of processed snacks from my grocery list while purchasing more fruits and veggies while actually saving money (wheat thins aren't as cost effective or filling nor nutritious) . I like to eat apples to complement my meals, but as for snacks, I reach for the fruits I LOVE like a huge naval orange and/or pears, bananas, pineapples, watermelon, etc. So if cost is preventing you from buying, find another store.
Other things you could try is making sure you are drinking plenty of water with your breakfast to help you feel full, and I would also ditch the sausage in the burrito and add an extra serving of delicious cheese (approx same amount of calories, but you're getting more of that filling protein).
Another tip I got a long time ago I love is trading sausage for fennel. Dried fennel from the spices section of your grocery store should cost no more than $7 on a bottle. Don't balk because a little fennel goes a long way. It really does bring a sausage flavor to your meal without adding the sausage. If you find that you like the fennel, you can experiment with taking out the bacon too and adding another egg white and/or any type of beans you like. Also, dice some bell peppers ahead of time, so when you go to make your burritos, you can toss them in there without the hassle in the morning. Cut up green bells can last more than 2 weeks in the fridge.
Let me know if any of this helps. Good luck!!
Fitness Minutes: (50,069)
1,751 6/19/13 8:53 P
Boil some small, new potatoes in their skins the night before. Chill in the frig overnight. In the morning, cut up what you want in a no-stick skillet with a smidgen of oil or Pam, and fry until the potatoes brown.
To your burrito, try topping it with 2 tablespoons of light, (NOT fat free), sour cream for 40 calories. You might also add salsa to it before you top it with the light sour cream. There are a couple of brands of Light Sour Cream in stores. They're good! I use it atop baked potatoes for fewer calories than butter or margarine.
potatoes aren't "evil" its all the crap we put on potatoes that really add up calorie wise. so maybe adding some potatoes would help. I love the little red potatoes. don't skin them so you get more fiber. also, maybe some brown rice in the burrito or other whole grain, such as quinoa
maybe some other meat besides the bacon?
btw, you have me totally craving a breakfast burrito from my favorite mexican place new, and no way it is "healthy"
Fitness Minutes: (10,839)
243 6/19/13 6:38 P
When I am not full enough I add fruit to the mix. When I'm about to eat something unhealthy I cut up a bunch of strawberries and dip them in splenda.
Fitness Minutes: (8,975)
323 6/19/13 5:05 P
You said that you like chicken. I'd add some of that, extra eggs, and ground up flax seed for fiber. Look for whole grain tortillas with extra fiber. If you have an Aldi's by you, they have cheaper priced produce.
Thanks for the suggestions, but I hate veggies in my eggs. Beans are out in anything I ever make because I think they are up there with bananas taste wise (no offense to anyone that eats them
I don't eat many fruits because they are expensive and a lot of them leave me feeling like I haven't eaten for days before I am even done eating them. Apples are the worst for that. I do have grapes, watermelon and pineapple (when they go on sale)
I was looking for some kind of side with it. I eat some weird things in the morning, but I don't know if I could do a salad with eggs. Salad with chicken in the morning - sure! I was thinking potatoes, but I suck at making them for breakfast - lol.
I don't know what it is about this breakfast that isn't filling me up. I am completely satisfied, but not full. I could try adding some milk with breakfast, but I was hoping for some other ideas.
This may sound crazy for breakfast, but how about a side salad? This morning I had eggs with a huge salad of baby spinach with some balsamic vinegar and olive oil. I left the house feeling completely satisfied and full of energy.
Fitness Minutes: (1,818)
771 6/19/13 12:59 P
Could you please post what was inside your breakfast burrito? We could help you more if we knew.
You say the burrito was "not filling enough" - by that, do you mean, it wasn't filling enough volume-wise, or it wasn't "satisfying" enough?
If you felt you were still empty, like the portion size was too small, the amount of bites too few... then go with the "add veggies to your burrito" option. Or crack a can of black beans or kidney beans and throw a handful in - more protein, fibre, volume... but all "good stuff" (unlike a donut which is tasty but has no redeeming nutritional features).
If you felt like you were simply "unsatisfied" - like you needed something sweet to complete the meal (and this is pretty normal given that many of us have been raised to expect "sweet" at the breakfast table - frosted cereals, brown sugar on oatmeal, jam on toast, syrup on waffles)... then go with the fruit idea. Serve up a bowl of mixed berries, with or without yogurt. Slice up an apple (neat idea for making it taste dessert-y by the poster below me!). Or make it a more south-of-the-border burrito breakfast by adding mango or pineapple slices on the side.
Ditch that 300-calorie donut and you can fill your plate so full with fruit and veg that you wouldn't be able to eat it all!
I think the easiest thing you could do to bulk it up would be to add two more egg whites. They barely add calories and have some protein, so I think that would be good. The other thing would be to add some vegetables. Spinach and mushrooms, or bell peppers and would pair nicely. Spinach and mushrooms may be the better because they cook down pretty small and would be able to stay in the burrito. The peppers and onions may be too large, but vegetables can add the bulk without adding calories. Spinach especially is amazing- high in protein, fiber, and vitamins. Can't go wrong there!
You could try adding some veggies to the burrito, just saute them with the eggs - peppers, spinach, onion, kale and/or chard would work and help bulk it up a bit. I don't remember if you were using a whole grain tortilla or not, but one with some fibre in it might help keep you full longer. You could also add a piece of fruit.
I also didn't notice whether or not you were snacking between breakfast and lunch. I don't think I could survive if I didn't have my snacks. I'd be ravenous and eat everything in sight when my next meal came :)
Also, I suffer from cravings a lot and Fridays at the office are awful - it's bagel, muffin and fruit day. I find it really hard to walk by all those carbs. So instead I've tried to work it into my week. I have a piece of fruit before I leave the house so I'm not starving when I get to the office. Then I have a bagel. Then my morning snack is likely a muffin. The rest of the day is lighter and low to no carb. So if the donut is something that is on the counter at work and you're walking by it over and over until you finally cave and eat it, then maybe you need to find a solution that will allow you to eat one a week (hopefully donuts are only there once a week!)
I made a breakfast burrito for the rest of the week. I had it today, but it wasn't filling enough, so I made a bad decision and had a donut with it. I am not trying to make excuses, but it is obvious that I need something else.
I want to have these again because they are good, but I need something else with it. I am already planning to reduce the bacon to one slice. Any other suggestions? It is in my shared food tracker.
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