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A Tale of Three Breakfasts

Sunday, October 07, 2012

Gosh - I haven't blogged in so long - my work life has been hectic, so something had to give:). Anyway, I'd been eating the same oatmeal breakfast for it seems years, but I always get hungry a couple of hours later. So, recently I decided to experiment with some other breakfasts which are higher in protein and fat, to see if that would keep hunger at bay longer. So far I've tried one option, and am gearing up to try another this week.

For those who don't know me so well, I'm almost at my 10-year maintenance anniversary, and am now hovering at about 10 pounds below my original goal weight, which I set a tad high on purpose. My calorie burn has been lower recently due to back issues, but I'm working my way back there - light walking and core/back strengthing exercises from the Physical Therapist.

I recentlystarted losing weight again, and don't want to go any lower (I NEVER thought I'd EVER be saying that!) so I'm also experimenting with adding a few more calories into my diet - I'm currently aiming for an avearge of 1500 calories per day. Adding calories to the daily budget can be scary in maintenance-land. I'm also working on trying to hit the 50% carb/25% fat/25% protein ration that Sparky recommends (my issue is that I usually don't get enough fat and eat more than 50% carbs) . Here goes:

My original Breakfast:

1/2 Old Fashioned Oats, 1 tablespoon Flax Meal, 100 g chopped up apples, 1/4 teaspoon cinnamon, 1/2 c. skim milk. I really enjoy this breakfast. I've experimented with lots of different fruit in it, but I like apples in Oatmeal the best.

Calories 284
Carbs 51
Fat 5
Protein 12
Fiber 8.7
Calcium 16.7
Vitamin D 12.5

Variation 1: Egg Sandwich

1 Kirkland Sandwich Round, 1 large egg cooked so it fits on the round, 1 slice of Jarlsburg Light cheese, 100 g sliced apples, 1/4 c. skim milk.

For only 16 more calories and the same amount of fiber, this breakfast has 7 more grams of protein and 5 grams (2x) more fat than the oatmeal breakfast. It also has twice the Calcium and more Vitamin D.

For the past 2 weeks, I've had the egg sandwich 3 days, and the Oatmeal 2 days per week. When I eat this breakfast, I miss the bulk of my huge bowl of oatmeal, but this is definitely more filling. Still, it doesn't hold me as long as I'd like it to.
I have noticed that I've been coming a lot closer to the 50/25/25 breakdown since I've doing this, though.

Calories 302
Carbs 39
Fat 10
Protein 19
Fiber 8.7
Calcium 30.2
Vitamin D 16.3

Variation 2: Today, I saw the unopened jar of almond butter in the fridge, and thought of another breakfast which could be good:

1 Kirkland Sandwich Round, 20 g. unsweetened Almond Butter (we get Maranatha at Costco), 100 g. Apple Slices, 2 0z. skim milk

This has the same calories as the Oatmeal, and the highest fat and fiber content of all 3 breakfasts. It has the least protein, Calcium, and Vitamin D, though.
Calories 295
Carbs 43
Fat 12
Protein 10
Fiber 11.2
Calcium 13,2
Vitamin D 6.3

My plan this week is to eat the Egg Sandwiches 3 days (I've already cooked the eggs), Oatmeal 1 day, and Almond Butter the 5th day. I'll probably use some high-fiber bread we have in the freezer instead of the Kirkland rounds for Almond Butter day - We were trying various healthy breads for DH, and now have a couple of frozen loaves that he doesn't like:) . Next week is our customer event, so I may do egg sandwiches 3 days and Almond butter 2 days that week - less prep in the morning.

I wish that I could attach the spreadsheet I used to make the calculations - it's much easier to do the nutritional comparison that way. Too bad Sparky doesn't have a feature to compare food groupings, or to export them easily!

That's all, SparkFriends - I'll report back in a couple of weeks on the experiment results.
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  Member Comments About This Blog Post:

CBSPECIAL 10/10/2012 7:09AM

    emoticon

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PINKNFITCARLA 10/9/2012 7:56AM

    Congrats on your maintenance! emoticon Your different breakfast's all sound good. Interested to hear on what worked best for you.

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CARRAND 10/7/2012 8:27PM

    When I have my oatmeal and berries breakfast, I add a teaspoon of all natural peanut butter. I think the extra fat and protein help keep me full longer.

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MIDROAD 10/7/2012 12:01PM

    Wow ten years of maintenance that's so cool. emoticon

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CELIAMINER 10/7/2012 10:26AM

    I love your analysis! Congrats on the upcoming 10-year maintenance...such an inspiration!

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NELLJONES 10/7/2012 9:15AM

    I eat the same oatmeal breakfast you do (but with only 1 fruit) but add a hard boiled egg. It keeps me going until my late morning coffee. I have no idea of the calories or nutrients, just know that it is 2 breads, 1 fruit, 1/2 milk and 1 protein.

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