Recommend me a healthy breakfast that will fill me up until noon

[Anaamika]

I have been changing my diet in order to eat healthier. First thing I did was completely replace my lunch with a salad. The grocery store now has these bags of pre-cut salad, which last 3 or 4 days, no dressing in them, with a variety - different greens, or veggies. With this I've been putting chopped nuts and a bit of vinagrette dressing.

I've been doing this for two months and have been shocked at how easy the transition was. I mean, I figured I'd be hungry, but instead, if you eat enough greens, it does fill you up, and you can pretty much eat as much greenery as you want without feeling guilty. (Please don't make me feel guilty). I've also been quietly losing weight, so now it's on to breakfast.

Right now I've either been eating a single egg, made into an omelette shape, but with no butter, with a little bit of salt and pepper, or an english muffin with yogurt butter. In both cases I take a single glass of 2% milk.

Now, right off the bat I am not willing to give up the milk. I love the milk and it's the only milk I drink, and I don't particularly like skim.

But it's the food I want to find an alternative for. I just hate being starving at 10:30 or 11 am, so I want something that fills me up, but maybe something a little healthier than what I am eating. I've tried grapefruit or other fruit and it's just too messy and too much trouble in the morning, plus I'd have to keep buying it. The beauty of the eggs or the english muffin is they can be bought weekly. Plus then I am hungry.

Thoughts?

[guizot]

So I suppose you can't just have two smaller breakfasts? One before leaving home and one in the middle of the morning?

[ZipperJJ]

What if you added some protein powder to your milk? Would that ruin the milk for you?

Greek yogurt is filling. Anything high in protein is going to give you the most bang for your buck.

[Anaamika]

So I suppose you can't just have two smaller breakfasts? One before leaving home and one in the middle of the morning?

I could, but I hate eating that many times. I suppose I could do yogurt, but I do not like any kind of sweet yogurt, and I'd have to make raita at home, or get Greek yogurt, as ZipperJJ says.

[Bob Ducca]

Sequential thread fun... This thread was just above "Urine Soaked Eggs."

[Thudlow Boink]

How healthy is the egg? I can't keep track of whether eggs are supposed to be good for you or bad for you nowadays.

[Qadgop the Mercotan]

I eat a cup of bran buds with a big 14 oz of unsweetened iced tea every morning at 6 AM.

I don't eat again until noon, and don't really suffer from hunger pangs.

My only word of advice, if you adapt this approach: Have ready access to a bathroom after breakfast.

[Leaffan]

I could, but I hate eating that many times. I suppose I could do yogurt, but I do not like any kind of sweet yogurt, and I'd have to make raita at home, or get Greek yogurt, as ZipperJJ says.

I get kinda peckish around 10:00 A.M. and have been bringing a small zip-lock snack bag with about a half dozen baby carrots and a half dozen cherry tomatoes to work.

This tides me over just fine until 11:30ish. Worth a shot?

[Biggirl]

You can have an egg white omelet with three egg whites and add in a bunch of veggies (I like onion, garlic and mushrooms in mine but you can put in whatever you like) and then sprinkle a little asiago on top. . . damn, now I'm hungry.

[kenobi 65]

Oatmeal is quite good for you, in a number of ways (including reducing LDL cholesterol levels). It also happens to be good for "satiety" -- that is, it leaves you feeling full, for longer. You'll probably want to have some protein along with the carbs from the oatmeal.

[The Devil's Grandmother]

I have a friend who swears by oatmeal for a filling breakfast. I'm going to try it when I'm off my low-carb diet. I've been liking non-fat cottage cheese for breakfast. I find with a protien-heavy post-gym snack I don't get hungry so quickly.

[sitchensis]

I take baby carrots and celery to work and keep a little tub of peanut butter in my desk for dipping.

[Qadgop the Mercotan]

Oatmeal is quite good for you, in a number of ways (including reducing LDL cholesterol levels). It also happens to be good for "satiety" -- that is, it leaves you feeling full, for longer. You'll probably want to have some protein along with the carbs from the oatmeal.
But the oats should be steel cut, or even better, whole oat groats. If the oats are rolled, steamed, or especially if processed to make it instant oats, it loses a lot of its benefit.

[Bob Ducca]

Greek yogurt gets me through the morning without any hunger. The protein is pretty high, especially in Chobani - around 14g I think.

[ZipperJJ]

BTW I forgot to clarify that I meant sweet/flavored protein powder (easiest to find in chocolate or vanilla) which then makes more of a milkshake or protein drink. Not just plain whey protein and milk...that'd be icky :)

[Eva Luna]

I could, but I hate eating that many times. I suppose I could do yogurt, but I do not like any kind of sweet yogurt, and I'd have to make raita at home, or get Greek yogurt, as ZipperJJ says.

I've been packing frozen mixed berries, plain yogurt, walnuts, and honey in a tupperware every morning - by the time I get to work, it's defrosted. You could always leave out the honey.

[kenobi 65]

But the oats should be steel cut, or even better, whole oat groats. If the oats are rolled, steamed, or especially if processed to make it instant oats, it loses a lot of its benefit.

Agreed. The closer to "original", the better.

[Sattua]

Oatmeal mixed with unsweetened applesauce and cinnamon. Also, one egg. Eat the egg first, then the oatmeal till you don't want any more.

[Anaamika]

Ok. I'm really not fond of oatmeal, so that's probably not good. I like the Chobani idea; I may go that route, and then have a banananananana around mid morning.

Problem 1: I am LAZY. Why do you think I buy the pre-mixed salads? They are the bestest thing ever. :)

I can't keep track of whether eggs are supposed to be good or bad, either, but when I started doing this, I did some research that said one egg or less is OK for you, if your cholesterol is not high (which it is not) and if you use no butter. So it makes for a nice change up and gives me a chance to have a hot breakfast.

II already pack some fruits and veggies or other healthy snack for the late 3 pm snack...that's when I usually feel hungry. I'll bet, if I switch ny breakfasts, it'll be like my lunch - I;ll be hungry for a bit and then my body will adjust.

Ok, I will try some of the suggestions here. Thanks!

[SykoSkotty]

Not sure if you like them or not but an Orange makes a great mid morning snack. It's full of fiber which will fill you up until lunch and the vitamin C is great for the immune system. In addition :

1) Orange contains Beta carotene, which is a powerful antioxidant guarding the health of our cells.
2) Orange contains Calcium, important for healthy bones and teeth.
3) Our brain needs folic acid for proper development which is found in Oranges.
4) Blood pressure can be kept in balance with magnesium found in Oranges.
5) To maintain a healthy cardiovascular system and to maintain electrolyte balance of cells, one can eat oranges for the potassium it provides.
6) The food we take is converted into energy by thiamin found in orange.

Above all else, an orange is definitely a lazy fruit - buy in bulk and take it anywhere. Just peel and eat.

[lorene]

Huh. I remembered some feedback someone on a different message board gave me about how eggs have been vilified and that loading up on egg-white omelets was silly and misses some important nutrients, so I went looking for web links to support that.

According to the Mayo Clinic (http://www.mayoclinic.com/health/cholesterol/HQ00608), I may have been overly optimistic. Yes, egg yolks have choline and Vitamin D along with healthy fats, but it would seem that it's not the free-for-all that Atkins dieters would have us believe. Color me informed.

Anyhow, I either have eggs scrambled with vegetables (nonstick pan) or 2 hard boiled eggs for breakfast. When I have the hard-boiled, I usually have one yolk and skip the other---old habits die hard. But for the scrambled, I think now I am going to have to do the same substitute of extra whites and fewer yolks. I find that vegetables up the satiety factor. can you add some to your omelet?

I do have to offer a dissent to the oatmeal crowd. I love steel cut oats, but they really do leave me quite hungry an hour or 90 minutes later. Protein is always better for me. I do know someone who puts a Tbsp of peanut butter in his oatmeal to increase the staying power, but I think that's more calories than I want at one time.

[Little Plastic Ninja]

I also find that protein is what keeps me from being hungry two hours after breakfast. I swear by a whole-wheat English muffin, a bit of fruit, and some turkey breakfast sausage.

[olivesmarch4th]

Well, all I can tell you is what I eat in the morning:

Whole grain waffles (Van's), chunky peanut butter, and a banana. It seems to do the trick for me. And somehow peanut butter never gets old.

[SmellMyWort]

Put your egg on the English muffin. You mention you're not fond of oatmeal, but if you haven't tried steel-cut oats (sometimes called Irish oatmeal) you should give them a shot. Completely different animal. Make a batch at the beginning of the week and pack into reheatable containers. Add berries, apples (or sauce as mentioned), or cinnamon, and a little sweetner. Trader Joes sells frozen single premade servings (2-pack) if you want to try it without buying a whole box.

[TruCelt]

I usually boil a pot of eggs on Sunday, and peel one for breakfast when I first wake up. That + coffee takes me from about 4:30 am until 7:30, when Celtling is ready to eat. At that point I just have a bit of whatever whole grain and fruit I've set out for her.

I do find that a bit of whole grain makes a huge difference, and it doesn't need to be much at all.

Also, nuts are very good for adding staying power, and easy to grab 3-4 and power them down quickly.

[Anaamika]

You can have ALL the chunky peanut butter in the world! It is vile and makes no sense.


Hmm, maybe I will look into the turkey breakfast sausage. I love sausage but I don't eat it very often because it's so unhealthy...but turkey might be an acceptable substitute.


A)I am definitely going to try the "boiling all the eggs at once" route. Somehow that never even occured to me, and as I like my eggs hard-boiled, I don't have time in the morning.

B) I will also try the pre-made containers of oatmeal.

[Absolute]

Easiest thing to do is cook up some eggs and stir in some beans. I prefer black beans. You'll stay hungry through lunch.

[Moonlitherial]

My favorite fill me up breakfast is sauteed mushrooms and whatever other vegetables we have in the fridge, usually peppers or tomatoes or asparagus. When they're almost done I toss an egg in the frying pan as well and scramble it through the vegetables. Tasty and filling.

[Headrush042]

At 5 a.m. I'll have a fried egg on an english muffin with whatever cold cut meat I have in the fridge (usually pastrami or smoked chicken breast) briefly warmed in the pan. I'll pack a container of Chobani Greek yogurt along with a banananana which I eat at work around 9ish. Lunch occurs between 11 and 11:30 for me. There's some literature out there that suggests breaking your big meals up into smaller meals/snacks (eating less per sitting but eating more often) is beneficial, but I'm too lazy to really look into the science of it and verify. Something along the lines of having a more active metabolism and more consistent insulin levels. It sounds like a good theory, at any rate -- and I feel like I have more energy throughout the day when I do this, but it could just be all in my head :)

[lorene]

You'll stay hungry through lunch.

That defeats the purpose altogether! ;)
I forgot about beans. That's a big one on South Beach eating plans.

[dangermom]

My very favorite breakfast is buckwheat kasha. The easiest way to get it is the Wolff's brand in the Jewish section of the grocery store, but it's not the cheapest way. You can cook it in water or milk--I do milk for breakfast. One batch (1/2 cup in 2 1/2 cups milk) makes two largeish bowls, so I save one for the next day. Then I put chopped nuts, craisins, and a little bit of honey in it. YUM. Very filling, lots of protein.

[Miss Violaceous]

For a different twist on the egg sandwich notion, try puttting scrambled egg or egg white on a whole wheat tortilla with a little cheddar cheese, salsa and some plain greek yogurt in place of sour cream.

[congodwarf]

Egg beaters, on a bagel with I can't believe it's not butter.


1. Take a normal cereal bowl and spray the bottom and sides with Pam (or some other cooking spray).

2. Put a serving of egg beaters in the bottom (my favorite is the southwest veggie but the plain is good too).

3. Microwave for 45 seconds.

4. Flip, add cheese (if you want) and then microwave for 30 seconds more.

5. while this is going on toast your english muffin (if you want it toasted).

6. Spray muffin with fake butter (if you want it buttered).

7. Add egg/cheese to muffin.

8. Enjoy.

It tastes really good, it's pretty damn good for you, it's filling, it's not a diet-killing tragedy if you have two "eggs" (with cheese between them), and did I mention it tastes good? It's also super easy to make and only takes about 2 minutes from start to finish.

[Walkabout]

I'm another one that finds that an egg keeps me feeling full much better than just carbohydrates. I almost always have an egg on whole-grain sandwich thins (http://www.arnoldbread.com/Thins/DescriptionProduct.aspx?sSku=7341013546). That or some chicken or beef or other protein left over from dinner.

[Avarie537]

We've found that Greek yogurt with fat is more filling and satisfying that the zero fat kind. We buy Greek Gods brand in the 3-cup size and dish it out into individual portions. He likes the kind with honey, I like the one with strawberry and hone.

[jjimm]

This breakfast keeps me full until after lunch:

5 heaped tbsps no-sugar muesli (with raisins)
4 heaped tbsps full-fat Greek yogurt
1 chopped banana
Mix it together and add enough milk to wet it, but not enough to make it swim.

It's delicious and so filling that I find myself eating smaller lunches.

[Absolute]

That defeats the purpose altogether! ;)
I forgot about beans. That's a big one on South Beach eating plans.
Oops...yeah, I meant "full through lunch".

I knew there was something wrong with that post when I wrote it, but I didn't think it was major and didn't have time to think carefully about it.

[Max Torque]

Oatmeal was my first thought, possibly with a banana to chase it.

One thing I do on weekends that fills me up for a while is simple peanut butter on toast. Filling and satisfies my need to "crunch".

[chela]

Your breakfast sound fine, as do all the suggestioins. S that doesnt fill you up, what time to do you eat lunch, late?

For a midmorning snack I like crunchy with a flavor punch. Wasabi almonds does the trick. Add in a cheese stick or mini babyel cheese wedge & some apple slices. Other easy to travel snacks are the mini packs of dried plums (PRUNES). sweet and filling. You're good to go.

[Poysyn]

Bowl of oatmeal and a hard boiled egg. :)

[LynnM]

Have you ever tried wheat germ? It's very tasty--nutty, buttery, versatile. I put it on yogurt; sometimes eat it right out of the bag. Has healthy, high-quality protein and fat.

[Do not confuse with brewer's yeast!]

Be sure to buy packaged, not bulk, which goes rancid quickly.

Bob's Red Mill is excellent; retails for about $2.50/1-lb bag.

Nutritional info:
http://www.bobsredmill.com/wheat-germ.html

[I've no association w/this company; merely a satisfied customer]

[MsRobyn]

I'm especially partial to Greek yogurt, because it's not fruit-flavored pudding. There some substance to it, and if you mix in about 15 g or half a serving of bran buds, it will definitely fill you up for most of the morning. I also like to throw in a piece of fresh fruit like an apple or an orange to go with that, which also helps keep me going until lunch. This also makes an acceptable lunch.

Egg substitutes are another thing I sometimes like for breakfast. They don't taste any different from whole eggs, and you can do anything with them that you would normally use scrambled eggs for. I'll sometimes throw in some left over vegetables, a little bit of low-fat cheese, and serve it on a sandwich thin or on a slice of high-fiber toast. Again, this takes very little effort. One-quarter cup of liquid is equal to one whole egg.

Finally, I also enjoy a bowl of cereal with a cup of fat free milk and a banana. I know you said you don't like fat free milk, but there is a brand called Over the Moon, that tastes exactly like regular milk. This is what I use it home. This way, I get the benefits of dairy without the fat and calories of 2% or whole milk. Just make sure you mind your portions, because what most people consider an acceptable serving size is usually too much. It helps if you weigh your cereal (or any food) on a scale until you get used to what a correct serving size should look like.

Good luck!

[Dogzilla]

I was also going to suggest oatmeal, but I don't recommend anything other than steel-cut oats (aka Scottish oats). I make mine with 1% milk. You could toast the steel-cut oats (they get this nutty flavor, a lot like Grape Nuts), and then toss them into some yogurt with some crunched up pecans or walnuts or almonds or some other nut of your choice. Add in bits of fruit or blueberries... pretty filling, lots of fiber and vitamins.

I like the hard-boiled egg idea. I might alternate between the two -- I get the idea that some eggs are okay, but too many eggs (meaning, eating eggs every single day) is not good for my cholesterol. You may not have that problem, and if not, then you can probably enjoy eggs all the time.

You're Indian in heritage, right? So does it have to be traditional American type breakfast food? My cousin married a lovely Chinese woman and the worst his parents can say about her is the foods she serves as traditional Chinese breakfast are not what they consider to be breakfast food. I would imagine there's a lot of rice involved. I was thinking of the Japanese style, cracked raw egg over rice. Now that thought makes my stomach churn, but you may have a completely different palate, what with being raised on all that delicious Indian food. So how 'bout whole wheat pita + hummus? What's a traditional Indian breakfast?

Also, is your primary concern convenience? Need something to eat in the car on the way to work, or something that you can eat at your desk? Trying to avoid cooking in the morning, you just want something quick? Pop a pita or english muffin in the toaster and slice your hard boiled egg into it, maybe with a bit of cheese.

[Anaamika]

Your breakfast sound fine, as do all the suggestioins. S that doesnt fill you up, what time to do you eat lunch, late?



The breakfast I eat now fills me up. I'd like to make it a little healthier and lighter now, though.



You're Indian in heritage, right? So does it have to be traditional American type breakfast food? My cousin married a lovely Chinese woman and the worst his parents can say about her is the foods she serves as traditional Chinese breakfast are not what they consider to be breakfast food. I would imagine there's a lot of rice involved. I was thinking of the Japanese style, cracked raw egg over rice. Now that thought makes my stomach churn, but you may have a completely different palate, what with being raised on all that delicious Indian food. So how 'bout whole wheat pita + hummus? What's a traditional Indian breakfast?

Also, is your primary concern convenience? Need something to eat in the car on the way to work, or something that you can eat at your desk? Trying to avoid cooking in the morning, you just want something quick? Pop a pita or english muffin in the toaster and slice your hard boiled egg into it, maybe with a bit of cheese.

I'm as American as they come. :) I like Indian food, but you know, it's not actually my favorite! A traditional Indian breakfast - no idea, but what I used to have is fresh hot prontis - flatbread, with stuff in, like flavoured potatoes or daikkon - with spicy pickled mango (achaar) and yogurt to cool the palate. Yum yum but not exactly healthy, plus someone else has to make it.

Hmm. I wonder if I have any achaar in the house. *wanders off *