Breakfast ideas?

[Moonlightfrog]

I am trying to lose a bit of weight and tone up, I am not obese by any means but I am not liking my peri menopause body. I think my biggest issue is sugar, I am totally addicted to the stuff. I think the fact I start the day with something sweet makes me crave sugar all day. I need a savoury breakfast but I am struggling as I am dairy intolerant and bread makes me bloated. I usually have weetabix or porridge with honey at 7.30am ish, by 10am I am craving sugar 😬.

I don’t have much time in the mornings so I guess cereal is just easy.

Any suggestions for breakfasts that don’t involve sugar or too many carbs? Ideally something that keeps me full until at least 12.30.

Eggs.

You need protein
eggs and beans
chai seeds, fruit and nuts

when you say dairy intolerant do you mean lactose intolerant?

Eggs, with something, spinach, tomoatoes, onions, any veg really. Or plain kefir milk with low sugar granola.

Yes, lactose intolerant. I am able to eat some yoghurts/kefir but cheese is a no. Most things I find online seem to involve cottage cheese at the moment.

I need high fibre ideally and protein.

I usually exercise in the morning so breakfast is probably the most important meal.

Savoury breakfast (eggs, tomato, mushrooms, spinach, scrambled tofu, halloumi) either no bread or as a breakfast burrito/ wrap if you can tolerate that any better? Alternatively, skip breakfast and have a longer fasting period.

Protein yog with berries and some (homemade) granola is my fave meal of the day!

If I don’t have breakfast I feel unwell. It’s probably my most important meal as I am more active in the morning. I generally fast from 6pm until 7.30/8am.

I will try scrambled eggs but eggs tend to bung me up.

If you can tolerate it this is great. I have half a pot for breakfast with chia/ mixed seeds and some berries or banana to up the fibre and get a portion of fruit in.
https://www.asda.com/groceries/product/7461290?srsltid=AfmBOoouOGAH-hh76qkN3UuL3CFUu4qJGmj-LLaHccVx-Ox4veZ1rTeT1e4

I am going to get some chia seeds.
How do I make my own Granola? Most seem to be high in sugar?

I will definitely try spinach with eggs, I like the idea of vegetables for breakfast.

I have a protein shake around 6.30-7am made with almond milk and add liquid collagen and liquid vitamins, sometimes powdered peanut butter. Keeps me going until lunch at work at 12pm.

I eat an egg, 59gr of smoked salmon and dine tomatoes and a cup of tea. This keeps me going till lunch. You don’t need food if exercising unless you are doing over an hour intense workout. But if you feel you need it then have your usual breakfast but add protein as that will keep you satiated longer.

I quite often have houmous for breakfast, I have a pita bread with it but you could have veg sticks.

I also make a 'breakfast' soup. 2 - 3 rashers of bacon sliced into chucks, fried in a little fat / oil you want the bacon to look almost burned. Add a couple of chopped tomatoes and fry them for about 2 mins. Then add boiling water and mush the tomato till you have a kind of soup. Eat with a spoon.

Half of Europe eats ham and boiled eggs for breakfast (they usually have bread and cheese too).

Eggs are versatile, scrambled or poached or baked in the oven. An omelette can have lots of fillings, mushrooms, herbs, spring onion, sweet corn whatever is in your fridge.

A 'dippy' egg with asparagus to dip in. Cook the asparagus in the water with the egg.

Fish? Kedgeree, maybe. Kippers, tinned fish eg mackerel / sardines.

Mushrooms can also be done in a variety of ways,

Have you tried low-fat lactose-free milk, in moderation? It makes a big difference. The one I buy has 8g of protien in 8oz. Also eggs w/ some vegies are great and keep me full for 4-5 hours.

-Non dairy yoghurt, chia seeds and berries (rather than honey which will give you a bigger sugar spike)
-Very flat, egg omelette cooked in the pan, then add tomato, mushrooms, spinach etc and roll it up like a wrap

overnight weetabix (much more filling than just with milk) - in a container crush 1.5 or 2 weetabix up with a teaspoon of chia seeds and cover with milk. Then top with greek yogurt (soya version given your dairy intolerance) and then some frozen berries, sliced banana or pureed mango etc on the top so it looks a bit like a cheesecake. Cover and leave in the fridge overnight.

Pot of kefir protein yoghurt scooped into a bowl with 1tbsp ground flaxseeds, 1tbsp pumpkin seeds. Loads of raspberries/blueberries. (I use fresh but frozen fine too!) A couple of crushed up walnuts. Chopped rinsed preserved stem ginger. Scatter of grated dark chocolate. Mix it all up!

Really filling - but feels like a dessert. For me, the feeling that I’ve had a proper treat means I don’t crave sweet stuff later on. Appreciate it may be different for others but it’s a good source of protein and fibre. Also - the ginger works as a bit of an appetite suppressant.

These breakfasts sound amazing! Thanks for the link to the kefir yoghurt @AltitudeCheck I've been looking for high protein no sugar yogurts and haven't been able to find any.

Porridge with oat milk keeps me going until about 2ish. I add seeds and prunes.

I do overnight oats with protein powder

40g rolled oats
Scoop of protein powder (vanilla)
little bit of ground cinnamon
about 120g Greek yoghurt and a dash of milk

Mix it all up then add
frozen berries
5-10g of flaxseed on top

Takes about 3 mins to make and means I get a protein hit and the sweetness of the fruit in the morning. Plus it’s portable for commute days.

Isn’t breakfast just something small you can prepare quickly?
Make a packed lunch ( mine is chicken Caesar salad) and eat it at 8am instead.

This morning I tried Greek yogurt with a handful of pecan nuts and a dash of maple syrup. I went to work (I have an active job) and suprised myself by not feeling hungry at all in the run up to lunch. Maybe one to try?

I’ve been having Biona organic sourdough rye bread and it’s a game changer. I’m like you OP and bread makes me bloated but this one seems to agree with me. It’s high fibre, yeast free and sugar free. Been having with a bit of peanut butter or almond butter and it’s kept me going all morning. Also good shelf life and lasts ages.

Thank you for all the great ideas. This week I have been having chia seed pudding (chia seeds, yoghurt and milk made the night before), I add banana, peanut butter and a small amount of honey. It’s been keeping me pretty full.

I also love sour dough so I will be trying the rye bread.

I eat homemade sauerkraut every morning. My version is spicy and a bit more like kimchi. Good source of fibre and a probiotic.

Protein+fibre+healthy fats will keep you satiated without sugar:

Avocado, roasted tomato and scrambled eggs
Avocado and mashed sweet potato with seeds
Chia pudding made with milk and cinnamon
Smoked salmon, eggs and cucumber
Egg+ mushrooms + spinach + wholemeal toast