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DAVIDJACKSON01 SparkPoints: (126)
Fitness Minutes: (0)
Posts: 42
8/29/13 1:25 A

Mine usually ends up around 400 calories.
A typical breakfast would be.
1 cups Coffee, Large Egg , 1/2 Tbsp. Coconut Oil, 1 glass apple juice

Edited by: DAVIDJACKSON01 at: 8/29/2013 (01:26)
RLEEGIRL Posts: 530
8/28/13 8:25 A

Asingle poached egg on whole grain toast with a cantaloupe wedge and some greek yogurt makes my breakfast healthy and delish.

8/28/13 8:19 A

Your breakfast has.

Calories 525.8

Fat 17.1 g
Carbohydrate 69.9 g
Sugars 38.0 g
Protein 27.0 g

That meal fits perfectly into SP's daily ratio of 50/30/20 ( carb/fat/protein) however I have found that that ratio does not work for me. If I ate 70 g of carbohydrates consistently at each meal not only would my blood sugar be through the roof but I would gain weight.

IMO 38 g of sugar in one sitting is way too much. Even if it's naturally occurring it's still sugar. That's 9.5 teaspoons! A small apple has only 11g of sugar.

I usually eat 3 meals a day, 600-800 calories at each meal.

A typical breakfast would be.

2 cups Coffee
6 Tbsp. Whipping Cream
3 Large Eggs
1/2 Tbsp. Coconut Oil
1 Medium Gala Apple

689 Calories

29 g Carbohydrate
20 g Sugar
55 g Fat
22 g Protein

My breakfast ratio is 16.5/71/12.5 (carbs/fat/protein). My other meals typically have more vegetable carbohydrates as I do attempt to eat 10 servings a day.

I have been eating like this for over 2 years, just had my blood work done and everything is great.

Edited by: JUSTEATREALFOOD at: 8/28/2013 (08:21)
8/28/13 7:04 A

I need to eat some thing more than fruits--else I feel Iam starving.
Thank You everybody.

MICHELLELEE06 SparkPoints: (32)
Fitness Minutes: (25)
Posts: 5
8/22/13 9:35 A

Eating fruit for breakfast is great. Strawberries or any type of Melon :) Works for me!

8/22/13 9:02 A

I know! I have tried to see what could be wrong.
Iam going to try and reduce the quantity and see if I don't go hungry!

8/22/13 9:00 A

thankyou sooo very much, I'm going to do this :) emoticon

SIMONEKP Posts: 2,764
8/21/13 12:09 P


MOTHERBOARDER SparkPoints: (285,038)
Fitness Minutes: (136,173)
Posts: 13,637
8/21/13 11:29 A


CLRWILLIAMS25 SparkPoints: (34,625)
Fitness Minutes: (35,554)
Posts: 1,091
8/21/13 9:25 A

I made the following modification to your recipe to get the calories down to 388 (click on 'create a recipe makeover' to see original quantities and ingredients that were entered into recipe calculator). I reduced oats to 1/3 cup, reduced PB to 1/2T and reduced yogurt to 3/4 cup. You could also try different flavorings like cinnamon and honey instead of pb&j.

Milk, nonfat, 0.50 cup (remove)
Mixed Fruit Jelly, 1 tbsp (remove)
Chia Seeds CHIA POWER Navitas, 1 tbsp (remove)
Skippy Natural Creamy Peanut Butter, .5 tbsp (remove)
Oats, Quaker, 0.33 cup (remove)
Yogurt, plain, low fat, .75 cup (8 fl oz) (remove)

NIRERIN Posts: 14,297
8/21/13 8:34 A

it's possible that you aren't doing anything wrong, you're just buying higher cal items. so take a look at the canister of oats you have. if you're only using half a cup, how many cals is half a cup? if it's a lot higher than 150, you might try shopping around for a different brand the next time you go to the store that has fewer calories per half cup. same for the yogurt. i have sugar added yogurt that's 200 cals a cup. plain yogurt should have around 150 cals a cup, but that can vary hugely from brand to brand. so if 1 cup of what you buy is more than that, look around for a different brand. and do that with all the items you are putting in. look at the info on the container. compare it to what is in the tracker, if it's the same, then your 525 number is right. if it's different, look at each item to see what you need to change to make it right. and compare it to the numbers i approximated before. that's what mine would be if i followed your recipe based on what i have in my house. so if your number is still higher, consider buying a different brand that has fewer calories for the same amount of food. it's possible for most things.

HEALTHYJ29 SparkPoints: (0)
Fitness Minutes: (0)
Posts: 1,307
8/21/13 1:23 A

The amount depends. Some people eat 3 meals and some eat 6. Some have higher calorie levels then others. Some like to eat larger meals in the early part of the day and less at night. So it is about finding what works. I do think some people skimp on breakfast and they end up getting hungry later on. A balanced meal should have carbs/protein/fat and hopefully some produce.

JENNILACEY SparkPoints: (81,972)
Fitness Minutes: (86,286)
Posts: 2,489
8/20/13 1:25 P

Just decrease the measurements.

I usually use the basic 3 ingredients of;

1/3 cup Greek yogurt
1/3 cup Rolled Oats
1/3 cup Almond milk

Then add whatever I want to make a specific type. I don't use chia seeds. Mine usually work out to around the 300-350 cal mark.

8/20/13 1:08 P

I eat the same thing but less quantity

1/3 c. milk (2%)
1/4 c. oats
1/4 c. yogurt, lowfat
1 T flax or chia seed
1 T chocolate protein powder
banana (or other fruit).

Mine usually ends up around 400 calories. But it is filling.

IDJ1973 SparkPoints: (8,716)
Fitness Minutes: (3,832)
Posts: 196
8/20/13 1:03 P


8/20/13 12:23 P

hi !!!
I tried to re-evaluate, but it still comes the same.
Maybe Iam doing it very wrong.

BOB5148 SparkPoints: (538,049)
Fitness Minutes: (211,618)
Posts: 19,148
8/17/13 11:15 A


8/17/13 11:00 A

thank you everyone for the information.
I will try to log it again and see :)

CHIBI_TOTORO SparkPoints: (147)
Fitness Minutes: (0)
Posts: 79
8/16/13 1:50 P

I do over night oats, and they are about 150 calories per serving. 200-300 if I add milk, nuts, and fruit.
I'm wondering if you are reading the info slightly wrong?

BUNNYKICKS Posts: 2,433
8/16/13 10:57 A

You can cut back on the oats a fair bit and still have a yummy breakfast. I eat yogurt with oatmeal very often (though I don't do it overnight usually - just let it soak for an hour in the morning, close enough!)... and i use about 3/4c yogurt to 1/4c oats. If you don't want to lose the volume, then you could include half an apple, grated or chopped small, instead of the jelly. You could probably use a half-tablespoon of pb without affecting the results too much, especially if you use a good quality all-peanut unsweetened natural peanut butter (more flavour per gram! worth it!).

BUT you don't have to change a thing - if the larger breakfast is working for you. If it isn't, a few small adjustments to the recipe can easilyl bring your serving size down to 400 or even 300 calories.

NIRERIN Posts: 14,297
8/16/13 9:40 A

1/2 cup of oats is 150 cals
1 cup yogurt should be about 150 cals, maybe up to 200 depending on the brand.
2 teaspoons of jelly should be under 40 cals [i buy smuckers simply fruit and a Tablespoon of that is only 40 cals][unless you meant 2 Tablespoons of jelly]
1 Tablespoon peanut butter should be 90 cals.
which adds up to 430 cals. even using a higher yogurt number, that's still 50 below your totals. so do double check what you put as an ingredient in the recipe and what you actually have on your counter.
if what you buy is higher than those numbers then try shopping around for those ingredients with slightly lower cals.
if you'd like to cut out some of the calories, use 1/2 cup or 3/4 cup of yogurt and replace the remaining 1/2-1/4 cup with water, which will save you 37-75 cals.

8/16/13 9:26 A

Oats Dry( uncooked) 1/2 cup
Yogurt plain prebiotic 1 cup
mix fruit jelly 2 tsp
natural p.butter 1 tablespoon

I mix all of this t night and in the morning use milk to losen it a little.

Sorry i did not realize that I did not write the values.


NIRERIN Posts: 14,297
8/16/13 9:07 A

you need to include measurements if you want help modifying a recipe. oats doesn't help us. 1 cup dry oats would. and from what i can guesstimate you're using either 3/4 or 1 cup of dry oats in this recipe, which is 3-4 servings once cooked. so by cutting back to 1/2 cup dry oats that would save you 75-150 cals.

8/16/13 8:55 A

I have been enjoying over-night oats for awhile.
I do not like them as much warm.I was zapped to learn that they are a good 525 CALORIES!!!!

I have added a link to the recipe.
I have used the same recipe with honey and almonds instead of PB & J,
Please can you help me modify it?

And, will appreciate if you could help me some ideas!

Love Z

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