Big Breakfasts Win Again

I’ve started having scrambled eggs with green peppers and onions for breakfast. On the carb side of things, mainly rye toast, but sometimes I feel like that isn’t enough still?

A year ago (pre-healthy me), I was gorging on froot loops and waffles HA not anymore thank you!

Is eating whole grain cereals with skimmed milk + whey protein + fruit (an apple or a banana) can be considered a good breakfast?

I usually have two hard-boiled eggs and a couple of rice cakes with peanut butter.

I like (home made) smoothies in the morning. This morning: a big banana, a cup of strawberries, half a cup of blueberries, yoghurt, a scoop of protein powder and a cup of milk. Add some ice, blend and mmmmmmmmm … enjoy!

Excellent finds, Joel. Nice “weapons” to have in the fight to convince people how to have better health.
Personally, I eat a big bowl of oatmeal mixed with fruit, nuts, and yogurt plus an egg (this totals about 600 calories) along with some juice to drink. Whole food with high protein and whole carbs. Not as big a breakfast as the Virginia study, but pretty well in line with the Kansas one. Nice to get a little “pat on the back” from the nutrionists like that! Thanks for posting it!

I love my rice porridge with nuts, fresh fruit and shredded coconut with cinnamon and flax seed oil on top. Definitely hits the spot

We decided that if our family was to be successful, we needed a good start. Just like my Daddy said, a million years ago. So whole wheat tortilla, scrambled eggs with some vegetable (onion, squash, bell peppers etc) sauted, sometimes fried potatoes (in olive oil) hey we have growing teenagers! Then out the door we go, then I go a more low cal way the rest of the day with 4 more small meals and I don’t want to kill somebody!!! I have lost 25 since January to June, taking the summer off. This includes aerobic activity and weights like our guru says :)

I eat steak and eggs when I can get it! Liver and onions is good in the morning too believe it or not. More often I have a Greek scramble with feta cheese, green onion and red peppers (love the colour), sometimes in a wrap, sometimes with a bit of my kids Peanut Butter Porridge (regular oats with pb melted in and raisins or dried fruit and coconut, slivered almonds, a touch of maple syrup). I have to be careful not to overdo in the morning or I can end up stretching my tummy and wanting more later on than I otherwise would.

I’ve found the same thing about big breakfasts. It seems that my body processes the food better and I find that I’m not so ravenous at lunch so that I’m tempted to cheat. I actually like, (especially when I’m trying to get lean or at least maintain when I have minimal time to workout) to eat a big breakfast of close to half my caloric intake, then eat the rest of my calories at the end of the day after having fasted about 12 hours. If I workout, I will have a post workout shake, so a slight caloric increase on those days. But I still have a shake with my breakfast in the morning….and if I’m running late, just the shake ;-)…

I just checked in here so forgive if I’m new. But am I to understand that in order to lose weight I should be eating a large high protein, high carbohydrate breakfast. That would look like bacon, eggs and pancakes. or????? If so that would explain lots of things, I have been eating shakes, for breakfast since the ’70′s, about the time they were first invented and I have been increasingly over weight since then. Is this date coincident or what???
The next logical question is what would be the IDEAL breakfast and what do we follow it up with for lunch and dinner?

I like to do scrambled eggs (3 whites w/ 1 whole + 1oz lowfat cheese) with oat bran and whole milk 4oz. However, I frequently end up doing protein shakes due to time constraints.

K R goes 12 hours without not eating???? NOT GOOD even after a big brekkie!

without eating* and if you’re gonna be working out then you should be definitely eating again 1-2 hours before you workout!

2 whole grain waffles, 1/2 cup greek yogurt, 1 cup berries and pomegranate seeds

Sauteed ( in olive oil) chicken Italian sausage with roasted onions, sweet potatoes, & green and red bell peppers. A little thyme and oregano for seasoning.

I just have 2 boiled eggs for breakfast. I used to eat 2 slices of wheat bread earlier but gave it up since I read that one should not mix carbs and fat. Do you think I need to make changes to my breakfast?

yes, a big breakfast ist great!

my normal breakfast is of two variations….on a training day its weetabix or oats + a protein shake and fruit. on a non training day its protein shake with apple and 2 boiled eggs (sound okay?). I’ve always found the more whole food i have for breakfast the better, sadly time doesn’t permit me to go all out every day so i save really good breakfasts for the weekend (healthy ones of course :D).

I start with a piece of fruit while porridge (rolled oats) is cooking. Then mix in some protein powder, throw a couple of spoonfuls of greek yoghurt on top, and finish with a drizzle of maple syrup (the REAL stuff)…Just thinking some chopped walnuts would be pretty yum in there too, will have that tommorrow.

My favorite breakfasts are. 2-3 organic eggs, scrambled with fresh salsa and a pinch of colby jack cheese. I love ham and cheese omletes too!

Jessica

@Joel Marion – I always start the day with a big bowl of cinnamon and sultana porridge (140 cc scoop of oats) made with soya milk and honey. Should I be following that with a boiled egg or two, or maybe stirring in protein powder?

(I also usually sprinkle the porridge with chocamine, an extract from cocoa that contains high concentrations of caffeine, theobromine and polyphenols. Just gives a gentle lift to the morning; can’t cope with coffee or tea!)

I’m in the terrible-morning-mood-person group and I’m REALLY slow in the morning. That includes my appetite. I’ve never been keen on big brekie’s other than weekends, and then I usually eat after being awake for 1.5 hours. It’s like my metabolism needs time to wake too. But I would never skip breakfast and go to class on an empty stomach. Therefore I eat what I can, usually 2 scrambled eggs with a smootihe made from ½cup of yoghurt, ½ cup of milk, ½ banana and ½ cup of berries, or a fruitsallad with cottage cheese and then a smoothie for snack around 10.

I like to do a 3-4 egg (egg whites only) breakfast with 1 slice of multi-grain bread. I do add just a little baby swiss cheese, spices and tomatoes for taste. Then a protien shake (100% Whey protein, Rice Milk, and mixed organic berries)and some creatine. Sometimes if I am in a hurry it, it is just the protien shake and creatine.

Other days it is a large can of tuna fish with mustard, relish, spices, and a little low calorie/low cholesterol mayo with 1 slice of multi-grain bread. Yes, I am on a strict diet, but I prefer protien for almost all my meals.

My workout days I like to eat a bowl of oatmeal and mix some bananas and protien powder in it. Then workout an hour later. ;-)

I normally eat breakfast at 7am. I find that if I just eat porridge, I am ravenously hungry not only at 10am but also at 3pm. If I have a high-protein breakfast eg eggs or grilled fish, I don’t feel hungry until lunchtime, & don’t have the munchies in the afternoon. High protein shakes don’t work for me – same effect as porridge. Maybe it’s because whey protein has a high GI?

@Annette – Although I have heard that particulary bacon is quite high in sodium, which you don’t want too much of. But if you find a brand that doesn’t have as much I suppose that would be great.

Correct me if I’m wrong Joel.

I have 2 boiled eggs, 3 glasses of water and half a class of chocmilk. If I am feeling really hungry I will add 2 weetbix with half a banana to that.

I don’t have a big breakfast as I work full time night shift and I don’t like to go to bed after eating too much. I usually have a protein shake when I get home from work, sometimes 1 egg and toast if I’m really hungry. I don’t eat while I’m working as I work 8 to 12 hours without any breaks, I work in the Emergency Department and there’s no one to replace me so that I can take a break. Sometimes I’ll have a piece of fruit while I’m working. I’m struggling to lose weight. Any diet suggestions for people who work shift work would be much appreciated.

What do you actually mean by “breakfast”? Cus I dont eat anything as soon as i wake up. Usually i would wake up at around 6.30am, but only get to have breakfast in school at around 9am+ Will this still be considered breakfast?

I have a bowl of Kelloggs Crispy clusters, skim milk, and 150g low fat yoghurt and a cup of hot water 1tsp of apple vingar and 1 tsp of manuka honey……mmmmmmmmmm definately fills me up in the morning

I am 95kg I eat 5 Egg whites one whole egg and a spoon scoop of Peanut butter.
I ok Joel?

Depends on the rotation for me. Low carb days it’s eggs (yolks and all), vegetables of some kind, usually left-overs from last nights dinner, lean ham, chicken sausage or organic, nitrite-free bacon, and cheese all scrambled in a pan. On lower GI days it’s oatmeal mixed with 1 egg, protein powder, flax seeds, berries, milk, almonds and topped with plain yogurt. I do the Double-Triple approach as I am very sensitive to the higher GI carbs. Cheat day is always, pancakes or french toast added to my bacon and eggs. That is curious though about consuming half your daily calories at breakfast.

I had scrambled eggs (three whole eggs) with a few wheat bread slices and a cup of milk for breakfast. This obviously wasn’t large enough for me as I didn’t feel quite satiated.

6 omega-3 eggs. 1 piece of whole grain toast dry.
Randy Woody

I had a slice of wholegrain bread with nuts and seeds, half a banana and honey this morning

I take a scoop of vanilla whey protein and mix it in nonfat, plain yogurt. Then I add either blueberries or strawberries and go lean cereal. Another idea is adding apples and cinnamon. It’s around 400 calories, but packed with protein!

Hi Joel, first post here! Just wanted to say that this article has opened my eyes tremendously! Personally, I’ve been starting the day off with a protein shake right after my workout. Now I know to what, when and how to eat the proper breakfast! Being a college student, you have to start your day off right! I’m so glad I came across your site:)

I am following the warrior diet right now and eating a big breakfast is right the opposite of what the warrior diet preaches. How do you stand on that, Joel? Is the WD a decent diet in your eyes?

Hi,
This morning I had a leftover piece of steak with oatmeal. The oatmeal is combined with other ingredients just to give it some flavor, however typically I have eggs with peppers and onions and of course coffee!
Joe

@Dee – Dee have a colesterol check, 2 eggs a day, and peanut butter seem excessive, no use being lean and unhealthy…Sam

My breakfast is fairly standard. Coarse Oatmeal with a mix of either ground nuts and oatmeal bran and shelled sunflower seeds, just two of each. I cook it in water for seven minutes or so. When it is at the right consistency I add ground flax seed and the honey from a honeycomb. Ah! I forgot the cinnamon and ginger. I forgot the dried cranberries that are cooked into the mix, and add, uncooked fruit at the bottom of the bowl.

I usually take some fruit tea, or green tea, whatever I happen to find.

Did I forget the pills and potions that I am taking as part of my Naturopathic cure?

Joel,
I have a whole wheat english muffin, toasted, with natural peanut butter and sliced banana. Is that enough?

No doubt eating a good healthy breakfast is good, but I don’t get up super early so there is not much time between breakfast and my morning workout. If I ate a huge breakfast I would be too sluggish to workout. I tend to rely on yogurt smoothies or some mix to rehydrate me in the morning. Maybe I’ll try adding some fruit since that wouldn’t be too heavy and see what happens.

I have been eating an eggs and bacon breakfast since I read the South Beach book about 6-7 years ago, and when I have to eat a carb breakfast it totally throws off my day. I almost always have veggies along with it, and sometimes high-fiber fruit too. Right now it’s farmer’s market raspberries and blackberries, yum!

Half your daily calories seems like a ton for breakfast. I’m insulin resistant and tend to need to eat something (w/protein) every 2-3 hours to function well, so I’m not sure I can put that many cals in breakfast and still eat all day, plus I workout mainly in the evening so my breakfast is only about 300cals of my ~1500 day.

I’m fairly certain my breakfast isn’t large enough. Today I had 4 egg whites, two pieces of turkey bacon and a glass of 1% milk. I’ll probably start adding a half cup of oats.

Joe, do you have a favorite breakfast meal?

That sounds good, …but…if we eat 1/2 of our calories early, how do we stretch the other half into 4 or 5 mini meals and not be hitting the fridge at midnight?

So which is it? A big breakfast with good protein or a vegetarian diet?

Interesting article Joel.
For many years, I had cereal and milk for breakfast replacing it occasionally with 4 slices of toast and margarine and a cup of hot chocolate. Needless to say I was starving an hour later and not surprisingly, I also was overweight.
For the last 3 or 4 years, I have had a good breakfast, usually an omelet from from Gourmet Nutrition, and am in much better shape.
My wife also likes her scrambled eggs in the morning and we’ve discussed how eggs for breakfast sticks with you longer and doesn’t give you that wicked starving feeling as it wears off either.
If only we could get the kids onto eggs for breakfast as well…

I get bored easily, so I have to change up my breakfast throughout the week. Today I had 7 ounces of strained Greek yogurt (17 grams of protien) with a tablespoon of honey and about a cup of fresh straberries. If I’m really hungry I’ll have that with 2-3 whole organic eggs with veggies and a slice of whole wheat 7-grain bread. On other mornings I’ll have plain old oatmeal with some cinnamon, fresh blueberries, and some ground flax seeds. I may or may not add a bit of protien powder to it. I love friut in the morning, so I make sure to take plenty to work everyday and eat it when I’m at my desk on a break.

I always have probiotic yogurt, a banana, and a bowl of cereal, usually kashi or mini wheats. am i good?

A good healthy breakfast is the best way to start the day. Especially when I get ready to travel. The morning I leave I fix a big healthy breakfast and I am good to go. While others in my group are having trouble waking up and tired, I am ready to for a day of travel.

HI Joel:

I just started eating a bigger breakfast since I have read so many posts on how eating big in morining will help you stay fuller longer and you have all day to burn the calories off. Eat smaller in the afternoon and the smallest in the evening.

I eat for breakfast 2 eggs with coconut oil about a table spoon (oil) and 1 to 2 tomatoes. plus 1 roll of shredded wheat with a 1/2 cup raw steel oatmeal with blue berries and 1 cup 1% milk w/ triva sugar on top about 4 paks. Is this too much? I am a women about 5’1 around 108 pounds.

Please let me if I am on the right or wrong track?

DMC

no, i used to eat a whole food breakfast and it did work.now i make excuses and eat so so for breakfast and i can see the difference.im suffering from poor performance and weight gain!

I scoop of ON’s nitro core sensational cinnamon roll…2 raw jumbo eggs….tablespoon of olive oil…and 3/4 cup of oats…4 oz. fat free milk…all in the blender. plus a banana…not blended :) comes out to around 850-900 cals…50g protein.

This AM I had 2 pcs hemp bread toasted (love this stuff) with pasteured butter and small amt yogurt on 1/4C homemade granola and cut up strawberries. I think I should have had more protein, but I’m craving carbs because my dad is in the hospital and I am stressed.

Joel, a big protein rich breakfast is the way to go. I find that since I have started having this in the mornings, I eat less during the day and have a lot of energy right through the day. Also, I do not get cravings anymore. Big protein rich breakfast is definitely the winner. This morning I had 2 boiled eggs, steamed cabbage & carrots, 1 small mango 1 cup hot skimmed milk. What do you think about that?

I usually eat a big bowl of cooked outmeal with some raisins on top. Gives me the energy I need to start the day. The sieze of the bowl depends on wether I’m runing some intervals before work or school or not.

I just give up on the concept of breakfast food. Here are some sample stir-frys/scrambles.

1 handfull of nuts (almonds or cashews are my favourite)
solid vegetable (I like turnips, zuccini, eggplant)
flax seeds
meat (chicken, lean pork, or lean beef -stew meat- diced)
raisins
2 eggs
* optional soy sauce, sriraca or other flavouring

fry in a non-stick pan and enjoy

My fast breakfast:

Cottage-Cheese and smoked trout (eaten with chopsticks for no good reason)

Alternate fast-breakfast:
Any sliced raw vegetable or fruit + cold-cuts or smoked fish
tomato + Salmon (Lachs)
turnip + Lachschinken (2% fat air-dried pork)
carrot + smoked turkey breast
melon + prosciutto

I eat 3 Eggland’s Best scrambled eggs every morning (only use one yolk). That’s a lot of good protein to start.

In addition to the eggs, I make two pieces of Martin’s Potato Bread Whole Wheat Toast. This stuff is awesome. There’s not partially hydrogenated anything, no high fructose garbage, etc. What it does contain in a lot of fiber (I believe 5 or 6 grams per slice, but I’m not sure since I don’t have the bag in front of me), along with about an equal amount of protein per slice. One slice is only 80 or so calories, so you can see that these measurements really add up.

I’ve been doing this for the last six months or so, and I can tell a difference in my body composition from doing just this small thing. I haven’t changed anything else in my routine, yet I have lost fat.

Well, i eat Granola with a cup of yogur and usualyy i eat a fruit, apple or a banana, is this a good breakfast, what would u reccomend?

I read up about this complete protein called Quinoa so that is what I had for breakfast. I mix it with soy milk, raisins, coconut flakes, cinnamon, maple sryup – eat it like oatmeal

I eat one whole egg and another 5 whites scrambled with spinach(or kale, bok choy – whatever I cooked that week) and onions. And fruit – usually grapefruit. If still hungry (not usually) I eat more lean meat.

A frittata–made with one egg, 1 ounce cheese, fresh herbs, 2 cups veggies, pepper, and 1 T. olive oil for the pan–is my favorite. A side of whole grain toast tops it off. I can cook this up in about 10 minutes. Also, for days I am in a hurry, I keep a good supply of yogurt, fruit, nuts, silken tofu, peanut butter (made with peanuts only) and greens so I can whip up a smoothie.

I’m sure that the good nutrition helps me get going and supports my workouts. At the same time, I think I get a real psych up from having an enjoyable, flavorful meal to start the day. The more I practice, the better my breakfasts taste, and that is great for someone who is “not a morning person”.

1 soft boiled egg (kinda like an egg shooter) @ 5am as I head down to the Dairy, Diced onion, yellow bell pepper, ham, 1 egg and cheese mini omlette @ 8am (breakfast with the wife and kids), and a carrott and string cheese or beef jerky when I am really busy running around the farm to get me through till lunch!

Hi Joel;

Loved the post this week!! I enjoy baking a warm bowl of kitten feces and then slicing up some bananas real then to place on top. Throw on some almonds, eggs, protein powder, skim milk, honey sauce, and human ejaculate, and you have a great high protein high carb breakfast that will satisfy even the most restless genitals.

Well I’ll be, I just switched from egg whites ham/bacon and veggies and a piece of fruit to a protein shake first thing in the morning because I have started going to the gym as soon as I get a cup off coffee down. I find that I can do a workout straight after drinking the shake where-as I would have to wait for an hour or so after eating solid food. It feels OK to be doing this and I have not noticed any changes in my hunger patterns. I have always liked to eat a big breakfast and my favorite is Eggs & Bacon/Ham Tomato.

I love eggs!

4 whole eggs (separating is for sissies ;-) ) plus a serving of oatmeal with blueberries and a little milk.

Kansas Study:
I don’t disagree that teens and even young adults need a good quality breakfast because of their growing bodies. That’s a well-worn issue. Having solid food in your stomach vs. a liquid also makes complete sense for feeling more full later on. Eating more higher quality protein at meals is not really new data either.

Virginia Study:
Not enough data was provided for me to make a call – age of participants, activity level of participants, caloric size of the large protein breakfast vs. the typical low-calorie diet, etc. What was the average 5 times more weight loss numbers? How heavy were the participants in each group to begin with? Too many variables weren’t provided.

I will agree with you in thought, Joel, that there is nothing wrong with eating a good breakfast with lean protein, carbs and even a little healthy fat. However, I have never been fond of eating breakfast upon getting up and have managed to stay trim for over 40 years. These studies really provide nothing more than what I’ve read in the past over the years. There was even a book out a few years ago whereby a woman reversed her eating habits and lost a lot of weight – eating her biggest meal of the day for breakfast as in what could be determined as dinner entries and then progressing towards her lightest meal of the day in the evening which contained breakfast items. The Virginia study seems to borrow from that idea.

If you are hungry when you wake up – eat a good healthy breakfast or meal. If you aren’t, like me, then wait until your body tells you it is time to eat. I simply don’t live by a clock when eating.

Great post though Joel.

Cheat Your Way Thin prescribes the same quantity for each meal … should I be changing this?

Hi Joe. I am on the cheat CYWT program and need to follow the portion control method. What should I eat for breakfest on low carb days. I eat 3 whole eggs and some peanut butter fo my fat portion. To be honest I went with the low carb approach and have had great results. Should I stick with this or should I add some carbs for breakfest and low carb it the rest of the day?

Eggs/Egg Whites with some turkey bacon or Bison. For carbs I like to eat oatmeal (rolled oats) with some bananas and blueberries.

Joel, if we work out in the morning, would you suggest getting this big breakfast in before or after the workout?

I love making an omelet with 2-3 cups (before cooking) sauteed veggies and fresh herbs (usually swiss chard or kale with parsley, basil, rosemary and thyme) in coconut oil – 1 whole egg and 3-4 egg whites, sprinkle in some raw or reduced fat cheese (depending on what I have in the house). Then have some fruit and almonds as a late morning snack…

Seems to keep me satisfied – not really hungry later in the day.

When I am short of time, have Irish Oatmeal with cinnamon, honey, real maple syrup and raisins.

A bowl of porridge ( 2 sachets of microwaveable oats + 500ml whole milk) + 2 egg sandwiches and a glass of fruit juice then off to school I go. Typical breakfast for me ….usually hungry a couple hours later but that’s just my ridiculously high metabolism I suppose -_-. Recently I’ve also started taking a supplement called Cyclone – 60g of powder mixed with 400ml of water in the morning ..it really leaves a “full” feeling and im usually not hungry till lunchtime. It’s one of the more effective supplements I’ve come across.

I am just wondering how much protein should i be getting in the morning?

I had a protein shake made with water, a bowl of porridge (or as you call it ‘oatmeal’) with raspberries and blueberries and a cup of coffee today. got me through my turbulence training workout about an hr later.
on other days I hav 1 whole egg and 2 egg whites, half a pepper, half a tomato and some fruit. I am going to try sprouted wheat bread with eggs later in the week as recommended on the diet solution. I think its good to try new recipes and new foods to prevent boredom. keep your interesting research coming joel. G

I have been eating a high fibre muffin with natural peanut butter but that does not seem to be doing the trick anymore.

Going to switch to eggs or egg whites

I tend to go with eggs and toast for breakfast when i get up early enough to justify cooking. If I dont Im not above a protein shake AND a banana. Im usually still feeling fine by lunch time if I do that cuz it was 9 or after before I had the shake.

occasionally I have BACON with my eggs. Depends on if Im Trying to lose fat or gain muscle. Calories calories calories.

I usually have as much as i can for breakfast- I try for around 800 calories.
I usually have around 3-4 large slices of whole wheat bread (around 200g, 450 calories), fat free yoghurt with fruits (150 calories), 200 ml0.7% low fat milk (70 calories),some nuts or seeds, (around 100 calories) or 2 whole eggs.
I then work out in the morning, and have my lunch/post workout meal which is also around 800 calories, with a 2:1 carb to protein ratio.
after that, I just have 3 more small meals of around 300-400 calories for the rest of the day.

For breakfast, I usually have 1/2 cup of steelcut oatmeal, with 2 to 3 ozs. of protein (dinner leftovers like chicken or fish) and veggies. For a mid morning snack I like to have 1 cup each of blueberries and Greek non fat yogurt.

I get up at 5:00 AM and drink a whey protein shake while I fix lunch. Then 3 days a week I work out for 30 to 40 minutes, followed by a breakfast of 1 whole egg and two egg whites fried in olive oils plus 1/2 cup oatmeal with 1 cup skim milk.

I recently changed my breakfast to 3 whole eggs fried in olive oil plus 3 microwaved pieces of low fat bacon. This breakfast leaves me less hungry until my mid-morning protein bar.

I’ve always believed in having a solid breakfast to get my metabolism started instead of a protien shake. Recently, my partner and I started just drinking shakes in the morning and guess what???? We’re hungry! It just doesn’t cut it! Real whole food is the way to go! Today, 2 eggs with 2 slices of light gluten free bread and 1 cup of blueberries. I’m full and satisfied until lunch!
Nothing beats breakfast to get you moving in the morning!

Wow, it is ironic I got this email today. I just had a conversation with my partner before our 6 AM boot camp campers arrived about why Im always hungry! We figured out that while my diet is extremely healthy, Im not eating enough breakfast! I find Id eat around 8 00 and by 10 30 I was starving.

I am currently completely renovating my kitchen, so the easy thing was to make a shake for breakfast and go on with my day. I had already done this for some time now (easy when I have early clients), but ALWAYS feel hungry!

So, as of this week, Ive been experimanting with my eating and trying to do away with shakes as a meal (I have post workout shakes or shakes for a snack, but have done away with them for a meal). It is amazing…..Im not hungry at all and realize the couple pounds I gained over the year (that were driving me crazy) was attributed to me not eating enough in the morning to hold me over.

What Ive been doing is, instead of going to teach my boot camp classes on an empty stomach, at about 5 45 AM, I eat 1/2 banana and a spoonful (or 2) of peanut butter. It totally satisfies me until I get home and then around 8 30, I have 1/3 cup of oatmeal with a scoop of vanilla protein powder and some fruit (strawberries, blueberries, etc.) and Im great until lunch.

As I said, I am renovating my kitchen so am limited on what I can make, but this seems to work for me.

Joel, thanks for the tips and for clarifiying what I was already starting to figure out. Your posts are awesome!

In good health
Rachel
http://losefatlivehealthy.com

Is eating two seeded breads (high fibre n protien) seven almonds tea, and high fibre buiscuits any good???

Nothing surprizing or new here: a very very old saying is: eat the breakfast yourself, share you lunch with a friend, give you supper to you enemy.

Originally Posted By GalinaNothing surprizing or new here: a very very old saying is: eat the breakfast yourself, share your lunch with a friend, give your supper to your enemy.

My experience confirms these studies, too. I love your information!

Oatmeal — make it with a good sprinkling of cinnamon (for the blood) and HOT RED PEPPER (I like Chiles Japoneses!) It changes the definition of “hot oatmeal” — supposed to be good for the joints. sure clears the throat. I rinse Craisins over night, to get off all that crappy sugar they add to them, then rinse one more time before adding them to the oatmeal. A few almonds tossed in are also good protein. Flax seed meal is another good addition. Maybe some protein powder. In place of a speck of butter (to keep it from boiling over), I use Extra Virgin Olive Oil. I like to use a bit of pomegranate juice (the real stuff, not the ‘cocktail’ version) for the fluid, about 1/4 C, & 1/4 C skim milk, 1/2 C hot water, then microwave it al, while I shower. Then I pour some orange juice (extra pulpy) over the top & mix it all up. This is the Oatmeal Gourmet style! Enjoy! Keeps me going all morning.

For all those “breakfast eater haters”… just drink a big glass of water right when you get out of bed and that will get you hungry in no time. Then, enjoy a nice satisfying breakfast. Works for me everytime!

Could you give me an example of a “big/high protein breakfast”?

Enjoyed your article!

Thanks… Alex

so what are some suggestions for a big breakfast that’s lean protein and good carbs? I am getting sick of eggs and potatoes, and would LOVE some help figuring out some other alternatives. And what about for my kids? They are turning up their noses at eggs now.

Made myself a high protein breakfast wrap, ready in 5 mins. 3oz cooked chicken diced, 3 egg whites whipped, 1 cup spinach leaves, 1 slice reduced fat swiss cheese, 1 lo carb whole wheat tortilla. Spray nonstick skillet with cooking oil, heat on medium add all ingredients except cheese and scramble for approx 5 mins, add cheese and remove from heat – wrap it in tortilla – yum!! Great way to start the day and give you loads of energy for your workout!

I had 2 whole eggs and 4 egg whites scrambled, 1 cup of rolle oats made with water. I then sprinkle on 2 tablespoons of ground flax seed and a generous does of cinnamon. UMM UMM GOOD.

but please suggest a good breakfast my problem is not knowing what to eat

I usually choose between two meals. The first one being an omelette with sauteed onions, mushrooms and red peppers with a side order of berries and one slice of whole wheat toast, no butter or jam. The second being oats mixed with water and microwaved for a couple of minutes. I then add a big handful of frozen blueberries and microwave again for another couple of minutes then I top that with probiotic yogurt and mix it all together.

@Annette – …
Yes hard to believe at first but it is essential to incorporate a ‘big’ breakfast in order to lose weight. Main reasons being: you stay full longer and are therefore less likely to snack on empty foods/junk foods & also breakfast is the meal that kick starts your metabolism for the day.
A low calorie/small breakfast will not only result in you wanting to cheat due to hunger but also strongly affect your metabolic rate, making it harder to lose weight in the future… Eating less is the murderer to effective fat loss.

This relates into the fact that shakes for breakfast should be a no no. Dont get me wrong protein shakes for pre/post are great and important but the morning meal needs to be solid food, or your mind simply registers it as a drink… also many smoothies are high in sugars. The physical activity of chewing your food is important physically and mentally.

Another important reason you should have your main calorie intake in the morning is because your metabolic rate is at its peak, and as the day progresses it steadily declines, so those of you eating your main meals at dinner, who want to lose fat, think again. :) This is also why breakfast should be high in carbohydrates (as well as protein –> protein creates satiety… feeling of fullness for longer).

An ideal breakfast would consist of:
If your really into making a difference, have water with lemon in it (hot/cold doesnt matter i have mine hot) kicks starts digestion and metabolism.
Your carbohydrates can come from:
- vegetables (yes they are a carbohydrate): sauteed mushroom, onions, zucchini, etcs this is a great way to get in your daily servings of vegetables (great way to lose fat = increase vegetables)
- Wholegrain bread; try for low G.I (glycaemic index) bread which means whole foods like rye, soy & linseed, etc
- My favourite breakfast= oats/oatmeal (super food on its own, oats are an amazing carbohydrate already rich in protein and multiple other goodies like fibre etc.
- Cereals in all honesty… if you can don’t do them, they’re often full of sugar or sugar substitutes and other nasties

My favourite breaky is oats & goats milk cooked with an egg (made into a yummy porridge) with cranberries and blueberries topped with slivered almonds. All ticks in my mind :)

Hope that helped

I’m a real newbie here but have been trying to eat high protein low fat for while. Problem is I am so sick of eggs, tuna, chicken and pork, probably as I don’t know enough to know what is good to put together. Any chance of getting some sugestions for good breakfasts, lunch and dinners?

Would really appreciate it!