help me with breakfasts

[crochetmonkey74]

Im 47, fat and perimenopausal.
I need to do something about it - lunch and dinner I have sorted but I am about to go into a busy Summer.

I need breakfasts that I will eat out and about after my daily swim and yoga sessions - so they need to be packed into a tote bag and taken with me.
I definitely can't eat before I go

Here are my ideas so far so you can see what my kind of tastes are (think dry food and sweet not savoury)

Banana and Nature Valley bar (calories OK but bar is full of sugar)

Oatcakes, apple and peanut butter (worried about not being careful enough with portions of peanut butter)

Overnight oats

Tortilla Wrap or sandwich thin with PB &J

As you can see I am not very adventurous! I don't like eggs, am trying to make sure that breakfast is my only carbs of the day (this works for me)

Left to my own devices, my ideal breakfast would be thick granary toast, butter and marmalade so I am considering a small jam or marmalade sandwich but that hasn't got protein

There must be something I am missing- can you help me??

Any ideas gratefully recieved!

Make your own bars! Loads of delicious healthy recipes online and you can batch make and freeze. Much healthier and don't need to add any sugar!

I've been having overnight Weetabix for the past week or so, I'm really enjoying it and it's very filling.
Two Weeabix, crumbled with a little bit of milk and pressed into a dish (I use a small glass dish with a clip on lid so it would be portable), then a layer of Skyr or other kind of high protein yoghurt on top. I add chopped fruit in the morning.
I got the idea from Instagram where people add all kinds of sugar free syrups, chocolate etc but a) I don't like the taste of artificial sweetener and b) I don't have that much of a sweet tooth so the fruit is fine for me.

My go to summer breakfasts are;

120g Fage yogurt, 20g low sugar granola, 20g nuts and 1tbs berries with a teaspoon of honey.

80g Fage yogurt, 1 scoop strawberry whey, 200ml unsweetened almond milk, 1/2 medium banana and handful of frozen berries blitzed into a smoothie. Keeps in a chill bottle until after my workout if needed.

Protein bagel thin with cream cheese, bacon medallions and cherry tomatoes. Occasionally with heck chicken sausages in a Sunday morning.

@crochetmonkey74 what are you putting in your overnight oats?

Also kitchen scales and prep are your friend.

I haven't done them yet but the recipe was oats in a jar with milk and some honey if you want it, then top with fruit and a blob of yogurt

Full fat decent quality Greek yoghurt mixed with a handful of whole rolled oats, sprinkling of seeds and/or nuts and a couple of handfuls of berries or other fruit. No need to leave overnight it goes a bit soggy. I either eat straightaway or make when I get up, run and shower etc and eat later that morning

I had bagel thins with cream cheese when I had gestational diabetes. The pairing of carbs with fat and protein really helps with blood sugar levels. I still have it now. Or unsweetened muesli with full fat plain greek yoghurt. I take both out in a cool bag successfully for late breakfast unless it’s extreme heat.

Make your own flapjack stuffed full of nuts and seeds. Quite carby but gets in a decent amount of protein, fat and fibre too. Also delicious!

I avoid carb in the morning and have 50gr smoked salmon, handful of cherry tomatoes and a fried egg. I want the protein and this keeps me satisfied til lunch time.
You don't like egg and want carbs? Replace the egg with a slice of granary. Not enough protein though. Could you add a scoop of cottage cheese? A very slim friend used to eat half a cantaloupe melon filled with cottage cheese for breakfast.

@LadyCampanulaTottington that's so interesting that you mention IF and cortisol. I also do IF and low carb and have recently felt very nauseous between meals. I knew that it was something to do with sugar levels imbalance and now have done some more research after your post and it looks like I may have to re-think the IF part of my routine.

Breakfast is just the first thing you eat, when you break your fast. It doesn't have to be at a certain time of the day. It is not possible to skip it. It's not something you eat at a certain time, it's just the first thing you eat. It's not possible to "skip" your first meal of the day.

I have small glass containers I make :

Crumbled weatabix - add a bit of milk
Add a layer of flaxseed, linseed, nut mix.
Add frozen berries
Add Greek yoghurt
Add a drizzle of Buscot to spread or nut spread.

In fridge. It's filling and really tasty.

Savoury I have 3 oat cakes with avocado, cottage cheese, lime, nut mix

I do my overnight oats with 40g oats, a couple of big spoons of natural yogurt (I use soya as I’m dairy intolwrant), milk (almond in my case), a dash on cinnamon, 15g sultanas, maybe some desiccated coconut or flaked almonds and then I prefer frozen berries as defrost and add juice to it overnight.
could you add some protein to a wrap? Maybe cold chicken or veggies sausages, tomatoes and mushrooms?
some of the “protein “ yogurts are vile IMO, they’re more like fruity cream cheese than yogurt! 🤢