I eat some version of yogurt-granola-fruit almost every day. It usually comes in around 300 calories. A few tips:
1) get plain yogurt, not vanilla or honey or fruit-flavoured. you can save a lot of calories/added sugar by using plain yogurt. 2) choose a lower-fat yogurt OR 3) serve a smaller portion of higher-fat yogurt. Either way, measure out your yogurt so that it is about 150-200 calories-worth. That's all you'll need. 4) Bulk it out with LOTS of fruit. One small apple, diced up, is actually quite a bit of volume and not too heavy on the calories. Frozen blueberries are good too. 5) Use the granola as a garnish. Like - a tablespoon of it. It's delicious but very calorific. 6) Consider trying "overnight oats" - instead of granola, you mix raw rolled oats into your yogurt the night before. Gives the yogurt a thick, satisfying texture. You could still add a sprinkle of crunchy granola on top if you desired.
Probably the biggest area for calorie-shaving will be in the granola.
Goal 1 - break 200 (46 pounds lost)**DONE** Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE** Goal 3 - BMI = Normal (154# or less)
current weight: 164.0
Fitness Minutes: (26,038)
11/20/13 10:59 P
When I was losing, I avoided granola because it adds a lot of calories I was trying to avoid. Also, as previous posters advised, yogurts can vary a lot as far as calorie content goes, so try comparing the labels next time you go grocery shopping. Are you wanting more volume for your calories or more of a certain nutrient?
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I agree with everyone on the portion size being the key to healthy yogurt options. I recently cut yogurt (along with a lot of other dairy) out of my diet and don't miss it at all. I found that yogurt + granola was too caloric, but if you substitute the yogurt for almond milk with the granola, you can have all the benefits of granola and save on the added calories.
A staple in my house is ham and egg cups (so easy to make and grab on the go). Good luck!
i agree to check your math. and if you math is correct, start paying attention to serving size. most yogurts top out at about 200 cals for a single serving container [about 6oz and those are weight oz]. i believe you can find them for as low as 60 if you shop around. a serving of granola is 1/4 cup and that's generally around 200 cals as well. the only fruits i can think of offhand that are anywhere near 100 cals a serving are avocado, apples and bananas. everything else is lower per serving. the really big bananas and apples that are over 100 cals each are generally two servings of fruit. that means that if you're eating anywhere near a serving of each, that's only 500 cals. 500/1200 is about 41 % of your minimum calories, or about 1/3 of your cals if you use the upper limit of 1550 [and that's the lowest range provided to anyone]. so either you're aiming too low on calories or you're just eating too much food at once. because whether it's chocolate cake, beef, broccoli, pasta or cranberries, when you start to eat two and three and four servings of something at once the calories will start to add up.
Better is subjective, and how many calories do you want your breakfast to be. I eat 4 eggs with butter and mushrooms, and it is 610 calories and that is 26.5 % of my calories.
I would check your servings size, or info, if manually entered. You may put in 5 cups of yogurt, instead of .5 cups, or 6 cups, instead of 6 ozs. This would result in higher numbers.
I am guessing you want breakfast to be 25-33 % of your daily calories. Let us know how many calories you want, and what meal plan you follow. Then people can offer better advice, tailored to your needs.
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Hmmm...that would have to be a pretty big serving to take up half of your calories. What yogurt are you using? Maybe try a 0% fat Greek yogurt (low in calories, high in protein) and cut back on the serving size of granola.
Pounds lost: 63.2
Fitness Minutes: (110)
11/18/13 10:21 A
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