View Full Version : Breakfast suggestions

November 29th, 2006, 10:59 AM
I am stuck on cereal and soymilk for breakfast. Too many carbs, I am sure. Any good suggestions for a high protien breakfast? I can't eat yogurt or cottage cheese, lactose issues.

November 29th, 2006, 11:26 AM
Hi Mona:

Have you ever read Sugar Busters? It's a great book...and has a shopping list as well. How about canadian bacon or maybe a whole wheat bagel? Life Cereal is one they recommend in the book.
When I was pregnant this last time I had too much amniotic fluid, at risk for pre-term birth, and the mid-wife told me that sugar makes the the baby pee..etc... I used Sugar Buster's for a week and lost a large amount of fluid, and in only a week I was within the normal range again. Baby was born on due date. I continued on the Sugar Buster plan and only gained 30 lbs in this pregnancy...compared to the 60 lbs in my first!

November 29th, 2006, 11:27 AM
eggs- you can get single containers of egg whites from trader joes and pop them in the microwave. you will need to put some spinach, mushrooms, etc in for some texture and flavor.

cedar lane makes some good organic breakfast burritos too but they include 48 g carbs

if you are still stuck on cereal, make sure it has tons of fiber

i should follow my own suggestions

November 29th, 2006, 11:39 AM
Unregistered, thanks for the suggestions, you are good, please register and stay with us. Do you use fresh spinah and mushrooms?

Kizzie, thanks for the book info. Is there anything on the net about this program? Cute name, Sugar Busters.

November 29th, 2006, 12:00 PM

There might be some info, but I think you need to order the book...I actually ordered a used copy from Amazon, or maybe try a used book store in your area. The book really has some valuable info in it...I really read the labels now, learned that anything that says fat free is a lie! They replace with corn syrup and corn syrup solids. Better off just eating the regular stuff. Beware of the bread you purchase too, try to get whole grains anything that says Enriched, not good, and usually the second or third item in the ingreds is corn syrup.


Mighty Mouse II
November 29th, 2006, 12:50 PM
Hi. I have a couple of suggestions for breakfast:

Three Egg Omelet

1 egg with yolk, two egg whites (if you feel guilty, store egg yolks for sponge cake)
1/2 c. water
dash tobasco sauce (optional)

Whisk together

3 T Olive oil (heaven on Earth for health - use it inside and out!)
any vegetable combination that you like - chopped
I typically use garlic, onion, green peppers, red peppers, sometimes celery and tomatoes (can be canned or fresh)
Turkey bacon (optional)
Sautee in omelet pan over medium heat until tender, not brown (about 5 min), if using meat, add at about the third minute and go to 7 min.
Add whisked eggs - turn heat down just a touch and cook until set (about 3-4 min in lift edges and swirl unset eggs to edge). After almost set, add shredded cheese (optional). Cook two minutes longer. Slip spatula underneath one half and flip to other half (if you are not experienced in this, it may look more like a scrambled egg on top -- not to worry --
Cook one more minute -- scoop under entire omelet to loosen, Take a plate and lay it on top of omelet pan, turn upside down so that omelet is now on plate. If it did not completely set, pop in microwave for one minute -- bon a petit

"Mock" Egg McMuffin A special delight for Weight Watcher lovers (It turns the McDonald's original from 7 points to 3 1/2 to 4 1/2 points
Spread one slike of good quality deli turkey ham with 1/8 t butter - microwave for one minute
Take one egg and pop it into commerical microwave egg cups or custard cup. Cook 1 minute (if using commercial egg cup, pause at 30 seconds or it might explode.
Place on 1/2 of a Thomas' English Muffin (I use whole wheat for added nuitrition with 1 slice of cheese
Microwave 1 minute

Hurried morning Nuitrition with a smile

2 oz. smoked Norwegian Salmon, 1/4 c. chopped onion, 1 t. capers, 2T creamed Cheese, (Mix together and put on top a thickly slice of Tomatoe
1/2 c. old fashioned (non instant) Quaker Rolled Oats (Put in deep dish bowl with 1 cup of water and microwave for one minute)
1/8 slice of canteloupe

Leave work with a smile as there is nothing healthier for breakfast -- and it is tasty too!!!

Hope it helps.


Mighty Mouse II
November 29th, 2006, 01:17 PM
Oh yeah, I forgot, 2 oz. of sirloin steak and scrambled eggs is great too on those days where you'll be on the run and know that you won't have big meals throughout the day. Sometimes I even take leftover steak, make thin slices, sautee brocoli and tomatoes, add the steak and make the aforementioned omelet with these ingredients.

Good luck!!!


November 29th, 2006, 02:23 PM
I buy Egg Beater Egg Whites in a little carton, and have either scrambled egg whites or an egg white omelette with about 1/2 oz. of light velvetta and hot sauce and two pieces of light toast every morning. I add other stuff (mushrooms, artichokes, spinach...if I have on hand).

November 29th, 2006, 03:54 PM
These are wonderful ideas!
However...I'm never hungry enough in the morning for all that stuff...my standard breakfast is coffee and a whole wheat/whole grain toast with some peanut butter. Voila. I try to get the All One in too, if I remember, with my OJ.
What I wanted to contribute here is my newfound love of Luna Bars. If I'm off early in the morning and have little time, or I don't really feel like eating but need to get something in my stomach, they are the best! They are made by Clif Bars, but are specifically geared toward women with more fiber (3g), less sugar, 10g protein, calcium, folic acid, antioxidants, and lots of other vitamins.
They are a bit carby (26g), but they are meant to be energy/health bars. 180 calories.
Luna is also an active sponsor of the Breast Cancer Awareness Fund.

You can get them at sporting goods stores, health food stores, and Kroger now, I think, but they are more expensive this way--about $1.50 per bar. I buy a multipack of 15 bars in 3 assorted flavors (lemon zest, smores, and choc. peanut butter) for about 12 bucks at Sam's Club.

Happy breakfast!

November 29th, 2006, 04:09 PM
Oh my gosh, so many great idea...thanks you guys.

November 29th, 2006, 09:05 PM
I'm not too good with breakfast. I have been trying recently to have a banana in the morning. I don't like fruit much and rarely eat it. Guess it felt like I was doing something good though - the potassium is high in bananas.
I usually drink some milk ( not good for lots of people I know) and have a bit of cheese and maybe a piece of bread. Hmmmm ...Not a great breakfast I guess.
A friend of mine takes prenatal vitamins and got some for me - she isn't pregnant, she got them at BJ's wholesale. She says they're great and her dr also said - nothing better. So, I've been trying to take one of those in the am too.

Can you guys tell a difference when you take multivitamins? I hate to say it but I can't tell any difference. Just wondering. Does it matter if you miss a day or two here or there?
I'm thinking maybe I can't see a change because sometimes I forget to take it.
Anyway...thought I'd ask the panel here !
I am still terribly sore from working out yesterday but I'm getting up at 5am to go do it all over again! flat belly flat belly flat belly........sigh
I would love to sleep in and not go but unfortunately ...it's not up to me...so I will go hop in bed now and set that alarm. I'll be happy about it by 7am:)

So- goodnight. Hope you all feel great in the morning. Just gotta keep going right???!!

love peace and happiness....and toned abs and thighs ...:H

November 29th, 2006, 11:08 PM

I am not a big fan of breakfast food (except on really good hangover days-nothing like an egg MCMuffin to make you feel worse), but not eating in the morning would lead to me eating things less than nutritous. Two weeks ago I started putting a loaf of whole wheat bread and bannas in the car on Monday. On the way to work and on the way home I eat one slice of bread (plain and not toasted--I need to invent the car toaster!) and a banana. I also committed to an 1/2 hour of exercise each day. I don't eat nearly as much crap since my tummy is satisfied, feel awesome and have lost 5 pounds. It also helps that I am not starving when I come home.

Deprivation never worked for me. So I decided to add things rather than take away. By adding--the crappy things naturally began to fade away.


November 30th, 2006, 12:28 AM
Sorry just to jump in here without permission, but have been lurking a bit...Thanks for all the great ideas! Definitely Luna bars when I'm on the run (snicker-If I ran there wouldn't be the need to post here). I've been trying to do more protein in the am and using more egg whites and removing 1-2 yolks. Protein is the key to my energy levels. I've actually gone severely hypoglycemic when I was not aware (nutritionally) of what I was doing to my body. It took me a couple of years and a few embarrassing episodes to figure that one out. At least I remember those, as opposed to any blackouts!:H

November 30th, 2006, 12:51 AM
Tumadre...thanks for popping in, and you do not need permission..the more the merrier here. We are happy for your information. So you like Luna bars too? I am going to go looking for them. Any other suggestions out there for energy bars?
Discovery, I too am on the road, eating in my car lots. I usually have a bag of grapes, and some nuts, or cut up apples to go. Bread scares me, too high in carbs.

December 1st, 2006, 07:13 AM
Mona, whole grain bread is GOOD for you. carb schmarb. ;)

December 1st, 2006, 08:18 AM
I agree, Becca - carbs have gotten a bad rep. Our bodies need a balance of things. Whole grains are good for you, and moderation is the key.

Another thing I find is that we tend to be fat phobic. I believe that we need to have some good fat in our diets every day. That means monounsaturated fat like olive oil or canola oil. These have the essential fatty acids that our body needs. For those of you who are ready to cut up a potato and deep fry it, that's not what I'm talking about. Two teaspoons a day is plenty.

The word "essential" means that your body can not produce it and you have to get it from food. I have seen people start to lose weight by adding a LITTLE (yes, I'm yelling) good fat to their diet. Many of us resist fat because we are fat so we won't eat fat (does that make sense?). But it does have benefits to our health and metabolism.

I am not a medical person and I know that some of you are doing programs that are working well for you. Keep doing them. If you have health issues that you are working with a doctor, listen to them. You may have a whole different set of rules that you are working with. For the vast majority of us, its a matter of common sense and following the rules of nature. Moderation and balance.

I will say that I am a Weight Watchers leader and have been for eight years. Our stuff is based on scientic research that I am not 100% aware of but I trust that the program works because it is based on solid principals of food choices, exercise, behavior changes, support, and goal weight maintenance. I sound like I am trying to sell the program - I'm really not. I don't put down any other method of losing weight - this is the one that worked for me, and I am very passionate about it. I don't always practice what I preach, but, hey - I've got issues, what can I say!:cool:

Down off my soapbox - guess I made the coffee a little stronger than I thought.

December 1st, 2006, 08:27 AM
So, my whole point fo the last post was a breakfast suggestion.

Two pieces of whole grain (I use the light stuff with half the calories) bread; brush 1/2 to one teaspoon of olive or canola oil on each piece of bread and place in a frying pan oil side down;, let brown for a bit; place a slice of fat free cheese on each piece of bread (Kraft fat free singles actually melt - I use mozzarella - more mild for a breakfast flavor, and I don't like cheddar); form a sandwich and keep flipping until melted.

I know it sounds more like a lunch, but you are getting carb, protein and fat all in one sitting for very few calories (points in my world). You are getting the added bonus of calcium which is often overlooked in our diets. It will stick with you for quite a while.

December 1st, 2006, 08:28 AM
Tumadre - you don't need permission. Lurk, ask questions, give input - whatever you need. Glad to have you here!:welcome:

December 1st, 2006, 08:34 AM
Another breakfast suggestion:

1/2 cup oatmeal
1/2 cup unsweetened applesauce
sweetener to taste

Microwave for a minute and a half or so

You get all that great insoluble fiber that is so good for your heart and you get a serving of fruit.

For sweetener:

Have you ever tried to use those Torani flavored sugar free syrups in your coffee or lattes? They have some pretty interesting flavors like rasberry, mango, cinnamon, gingerbread (yum) all in sugar-free. This is what I use to sweeten my oatmeal. This also makes a great snack at night instead of making a cocktail. Face it, could you really knock down a scotch while eating a bowl of oatmeal.

December 1st, 2006, 11:16 AM
Barb, Where do you fnd these: Torani flavored sugar free syrups? I've never heard of them.

Do you use the instant oatmeal or regular stuff?

Excellent and easy receipe...thanks!

December 1st, 2006, 11:58 AM
I find the Torani syrup at Smart and Final stores - I also see them in Frys and Albertsons - a lot more expensive. They also have a website where you can order (expensive). If you go into a coffee shop, you'll see them behind the counter. Some of the places like "Cost Plus" have them. See? If you lived in the "big city" of Phoenix, they would be easily at your disposal;) .

As for the oatmeal, I just used quick cook plain stuff. Another alternative could be splenda and cherry extract (or another flavor) or just plain splenda. I couldn't stand oatmeal before I tried this but it's so good for you that I had to learn to like it.

Mighty Mouse II
December 2nd, 2006, 02:31 PM
Hi everybody. I agree that there has been alot of abuse in dieting recommendations involving carbohydrates. For example, in the Adkins diet, no one mentions that the guy died!!! Diminishment of carbohydrates is never meant to be a permanent nuitritional diet, but it can be used in certain short-term diet solutions. It should also be noted that scientists have now classified good carbohydrates and bad carbohydrates. A valuable source to determine which is which is the glycemic index. They recommend staying away from those that are above 50 unless you are doing a lot of exercise following consumption. Also, everybody is different. Some people react well to carbs, especially if they are weight training or doing rigorous exercies. Some people have to switch back and forth to keep their metabolism active. And there are tests you can take that will determine your body type and what you should be eating. My husband and I took it a couple of years ago. I was so upset because his body-type dictated meat and potatoes (my favorite), while I was stuck with fish, poultry, and vegetables (I had to really work to acquire taste). Never went back to that health spa again. But you know I worked with it over time and it changed my whole physical appearance. I lost that middle that I thought I'd be stuck with throughout my life because of genetics!

By the way, oatmeal is a fabulous source of carbohydrates -- but they recommend that you stick to old fashioned rolled oats. And its really easy to prepare -- 1/2 c. oatmeal, 1 c. water - microwave for two minutes. Its great if you put some pecans and frozen blueberries in it. You don't even need sugar.

Also, a little whole grain bread daily is a also a wonderful source. I like the seven grain type with the little nuts in it. My problem is I can't stick to one or two slices. I am so addicted to the stuff, I wind up eating a half of a loaf before I even realize I'm eating it.

I think you are all so great. I hope you have a great and healthy day.


December 2nd, 2006, 03:08 PM
I'm headed to the movies and I plan on getting a bag of hot buttered carbs! :)
Gotta have some reward for getting on that darned eliptical machine!


Mighty Mouse II
December 6th, 2006, 08:55 AM
Hi everybody. I had a really great, but simple breakfast this morning, so I thought I'd share. I wanted something different today, so I went scrounging in the refrigerator. I had some leftover chicken from the roast I made the other night. So I took off some chicken breast, but it on a plate, topped it with thinly sliced tomatoes, thinly sliced red onion, and thin slivers of green bell pepper, some salt and pepper -- then topped it with mozerella cheese - microwaved it for two minutes. It was great. But it surprised me because it actually tasted like a breakfast -- though I think it would be appropriate for lunch as well.

Have a great day,

December 6th, 2006, 11:17 AM
MM you are such a whiz in the kitchen, I wish you would invite me over to share some of your wonderful cooking. Thanks for giving us so many ideas.
Lisa, what movie are you going to see, and I sure hope you enjoy that popcorn. Yes, you deserve a treat after all that hard work.
Barb, where are you, and what are you up to?

December 6th, 2006, 01:20 PM
oats 'n berries

RJ testing unregistered, please ignore.

December 6th, 2006, 01:28 PM
mozzy chicken

Me again. Durn it.

December 6th, 2006, 07:24 PM
Me too Rj..............durn it!!!!!!!!!

December 6th, 2006, 08:12 PM
dad blast it those durn unregistered's! ..

Hey...Mona just saw your movie question. I have been going to a movie every weekend for the past 4 weeks or so. Last weekend I was The Nativity Story. Very straightforward telling of the story and I thought it was well done. The three wise men are kind of fun too.
Want my reviews? Ok this will be out of a total 5 stars...notice I didn't wait for an answer..

Casino Royale 5 stars the new Bond is great!
Stranger than Fiction - 4 stars - great acting/actors and interesting story
Deja Vu - 3 stars ....would have been lower but Denzel gets a star just for being in it
The Nativity Story hmmmm....3.75 stars
Marie Antionette - 2.5 stars....very pretty but soooo slow

Sorry......we don't have a movie review section though....:H

I worked out this morning but was running late so only got a half hour total in - but thought that was better than not working out at all.

Trying to watch my food better and increase the amt of proteins in my diet. I do love carbs.
How's everyone else doing today??

December 7th, 2006, 01:11 AM
Hey Lisa Girlfriend,
Good for you seeing all those movies. I appreciate the reviews, since I can't get out much. I really want to see Running with Scissors. Yeah, I love carbs too, but they go right to my belly. What's the next movie you are going to see? Do you ever go alone?

Mighty Mouse II
December 7th, 2006, 08:33 AM
Hi again! Thanks again for the compliment -- you are terrific -- it would be fun to meet someday -- and I enjoy sharing our ideas on this forum -- I am getting good ideas also.


December 7th, 2006, 02:33 PM
Hey Mona....

Running with Scissors ---4 stars....:) saw that too. I love the book though and of course it is always better.
I almost always go to the movies alone :( It's ok though....pretty used to it. And I don't have to share my popcorn!


December 7th, 2006, 08:24 PM
Lisa, I dig what you say about going alone, and not share your popcorn. Very awesome my dear. Gosh, I want to see Running with Scissors so badly. I read the book, and loved it. Actually, I have read all of his books, and they are amazing. I am going to take your cue, and start going to the movies, by myself.
Hugs, Mona

Mighty Mouse II
December 8th, 2006, 09:30 AM
Hi Everybody! Well, the weekend is coming up. I was thinking of my son and one of his favorite breakfasts. Its easy to make, and yet, very special -- blueberry pancakes. So, in the recipe corner, I have shared my recipe for blueberry pancakes. You can also use chopped apple or just plain. And they are not hard to make as long as you have a stand mixer.

I hope you enjoy them.