Please suggest a low cal, healthy breakfast!

[MonkeyTennis34]

I’m trying to lose a stone and have just calculated that my regular breakfast, whilst being healthy and nutritious, comes in at 305 calories!
It’s Greek yoghurt with berries, seeds and goji berries.
Any ideas?
It needs to fill me up until lunch too!

@TheDenimPoet
Ha! No, that’s definitely not me.
I have no idea what calories I should be eating in order to lose weight…
I know it’s all common sense…eating three meals only and cutting out snacks.
But this just ain’t cutting it for me right now.
Someone mentioned cutting out lattes…. I’ve got into this habit of having a no sugars oat milk coffee/latte when I get in from the morning dog walk. It’s something I look forward to….but lots of calories and no nutrients!

You’re a healthy weight and shouldn’t lose any! Goddam the bloody patriarchy messing up our perceptions so this poor woman thinks she can’t have 300 measley calories!

Oat milk is hardly calorific. If you’re a healthy weight then I don’t understand why you’d look to shave more calories off an already fairly low calorie and nutritious breakfast or feel bad about a glass of oat milk.

Watch out for these milks. One of them, I think oat is k own to drive up blood sugar. That gets stored as fat around your middle.

@CreteBound
Thank you , that is what I needed to hear.

@ScrollingLeaves
It’s definitely my middle that’s increasing!
Would using skimmed milk be less tummy-encouraging?

This. A couple of boiled eggs

I think that’s a nice balance brekkie and a good no of cals for brekkie
i just checked my calorie counter and I’m on about 250-300.
i have 200 g of fage yoghurt (2 percent)
a kiwi or a huge handful of raspberries or both
and 10 almonds or a tablespoon of flax

It keeps me going till 11 when a coffee with some milk pushes me to lunch

maybe half ur seeds and change Greek yoghurt or a lower fat one if your insistent on cutting cals

Make sure you soak the chia seeds well. Ideally 1 to four parts liquid. Preferably overnight.

I would say honestly if you can, skip the breakfast, I drink water and coffee flavoured with skinny vanilla syrup until lunch, then I have the yogurt around lunch, sprinkle of chia, small sprinkle of almond flakes, squirt of vanilla syrup fruit. Fage 5 % is gorgeous and 3 dessert spoons is about 78 cals, post menopause, it's the best way to get your fat burning,ive found, it's hard at first if you're used to breakfast but you soon get used to it.

One slice of really good quality wholemeal toast with two scrambled eggs on top.

I now have a protein coffee meal replacement as my breakfast/dinner or a huel drink
but I do love the wheetabix cheesecake breakfasts ?

wheetabix mashed with oat milk and a banana to create a base, Greek yogurt low fat and some fruit on top and then top with a tiny bit of melted dark chocolate! Delish as a treat/breakfast lunch idea x

If you’re serious about wanting to lose weight, plug your age weight height etc into a calculator and work out how many calories you need to keep under to lose weight.

Banana, oat milk, fruit are making this into a high carbohydrate sweet pudding.

Oat milk has a high glycemic index. You may be getting blood sugar spikes.

Maybe you should do the Zoe check to see what your body reacts to? Is it fat? Or, Carbohydrates and sugars?

It seems you may be thinking that higher carbohydrates/lower protein lower fat is ok so long as the calories don’t add up too high. This may well not be working for you.

Sorry, I missed this.

I think watch out for more than one cup of coffee a day if you can as coffee can lead to cortisol spikes which releases sugar into the body. I once read that anyway.

The skimmed milk would give you protein which would help against sugar spikes from lactose (and full fat even more as the fat slows sugar too) and also keep you from feeling hunger. But as Latte uses a lot of milk maybe skimmed or soya would be best.

Have you read Michael Mosley about Blood Sugar, or looked up the Glucose Goddess? There is also Zoe which you can join which is rather expensive ( I never tried but know people who have) where they give you a monitor to check how you as an individual react to fat or sugar and carbohydrates and how your microbioms are.

Are you watching out for bread, pasta, rice, wine etc? These seem to make big middles.

Thanks @ScrollingLeaves
I only have the one “latte” which I make with 200ml of no sugars oat milk, 1 teaspoon of instant coffee and some turmeric which I mix up in the Velvetiser. I guess it’s just a very milky coffee.
I’ll try it with skimmed milk.

Please know that I am not an expert but just happened to know the Glucose Goddess pointed out that oat milk is really liquid starch and this can convert to sugar in the body.

I have also had to work against fat growing around the middle.

Did you know a lot of people think a little fat is helpful? (Even if it makes calories look higher.)

I must say though that your one cup of latte certainly seems perfectly reasonable!

A bit of meat, fish, eggs or tofu with plenty (a lot) of green vegetable and a drop of olive oil seems to be the sort of meal that helps ward of snacking hunger while keeping middle-aged middles down.

Then some nuts, avocado, peanut butter not too sugary fruit for snacks. Or something like celery + cottage cheese or hummus. Basically Look for some protein, a little oil, and lots of fresh leaves and fruit like berries and maybe sharp apple.

Stay away from sugar, too much starch, and too much fat as in chips, toast and butter, lots of cheese. People say full fat live yogurt is best.

Artificial sugars are said to drive cravings.

I surprised myself recently. Went out for a run and decided I needed a bigger breakfast after. So instead of my usual porridge/overnight oats/cereal breakfast (with added fruit/nuts and yoghurt) I cooked up a massive quantity of mushrooms and cheery tomato, made a two egg omelet and put the veg inside it. Looked massive on the plate and filled me up for ages. Did the calculations and it was about 200 calories. (I tend not to use any fats to cook as I am working on my cholesterol) Now I add some grated cheese as well after a run. Because it tastes good and I deserve it after a run!

My normal breakfast comes in at between 350-400 calories.

@ScrollingLeaves
Can I employ you as my personal dietitian?!!
Great advice, thank you ☺️

200g of fat free Fage Greek yoghurt (which is higher in protein than the full fat version) contains 108kcal and is quite a decent bowl full.

Cut out the seeds? Use a fat free yoghurt

I don’t eat breakfast. I’m no longer hungry until about noon. But I do eat breakfast foods then.
One slice seeded bread
One egg
50gr smoked salmon
handful of tomatoes
half an avocado
tea with milk
total: 469
you could always cut out the bread.

As I only eat two meals a day I can eat more calories at each meal, plus have a snack.

I’m the same height and you are at my dream weight! I say enjoy your breakfast

Concentrate on low fat, low calories high protein breakfasts. Eggs, low fat yoghurts (Skir, low fat greek), protein shakes.
Fruits(sugar rich) and nuts(fat rich) are very healthy and important for a balanced diet they have fibers and are rich in valuable nutrients but could be high in calories... So with moderation😊