Big Breakfasts Win Again

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.