6
Healthy Breakfast Options

January 28, 2010, Esther

I get a lot of messages asking what I eat and so I’m going to post a series specifically about food.

One of the things I’ve realized about myself is that when I’m writing down what I eat it makes me more conscious of what I’m sticking in mouth, and I end up making better choices. After enduring a frustratingly long plateau I decided to go back to basics and focus on religiously tracking my food consumption again. And what I found surprised me – I was over my Points allowance almost every day. So, while I thought I was doing well and blamed my plateau on breastfeeding, the truth was that I was eating a bit more than I should… not enough for me to gain, but too much for me to keep losing.

Getting the day started off on a healthy foot is incredibly important for my success.

As a kid I never ate breakfast. I remember in high school that at some point I was told breakfast was an important component to weight loss so I’d often grab two Pop Tarts for a whopping 440 unfilling calories. I think about that now and go “eeeeeek!”.

One of the biggest changes I’ve made over the last few years is ditching high calorie, low density foods – which make up a lot of the quick breakfast items.

In terms of food I tend to become a creature of habit – having a routine helps me stay on track and feel in control. This is my favorite meal at the moment, which takes about 8 minutes to make…

healthy low points breakfast5 points (<300 calories)

It consists of 1 egg (2pts / 75cal), 2 Boca sausage links (1pt / 70cal), 1 Thomas High Fiber English Muffin (1pt / 100cal) plus no sugar jam (1pt / 40cal). To prevent stick-age I use the Misto Olive Oil Sprayer, one of my most-used wedding presents… thanks brother!

boca sausage links

Love this stuff! It actually tastes better than real sausage in my opinion, and has 75% less fat.

Thomas high fiber english muffins 100 calories

My latest breakfast obsession. It's also yummy with peanut butter!

While I eat this combo most mornings – I also rotate in other options so I don’t get bored:

- 1.5c of Special K with Red Berries and 1/2c skim milk (4pts / 220cal)

- 1 Dannon Light & Fit yogurt (2pts / 80cal)

- 2 packets of Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (4pts / 220 cal)

What’s for breakfast in your house?

Esther
Internet nerd. Entrepreneur. Travel enthusiast. Mama of 2 kids - one grew in my belly, one grew in my heart. Read the about section for more details and if you also live in SE Wisconsin be sure to check out my other site MilwaukeeMamas.com.

6 Responses to “Healthy Breakfast Options”

  1. 6
    Nicci Says:
    February 6th, 2010 at 7:49 am

    Looks like a yummy breakfast. I didn’t know, Boca had breakfast link…I’m on this when I go to the store.

  2. 5
    Niki Says:
    January 29th, 2010 at 9:29 am

    I can’t do without Jimmy Deans D-Light sandwiches! They allow me to eat healthy and on-the-go (since I’m always late for work.) I get the english muffin, egg white and turkey sausage sandwiches. Then follow it up with a cup of berries, trail mix, or yogurt.

  3. 4
    Kristy Says:
    January 29th, 2010 at 5:10 am

    I actually like BRAN FLAKES! Can you believe it??? Amanda and I have started making breakfast burrittos in the morning with 1 whole egg and 3 egg whites! The protien keeps us both full!

  4. 3
    Beana Says:
    January 28th, 2010 at 9:22 pm

    I enjoy hot cereal in the morning. Cream of wheat is pretty low-calorie. Also, at Henry’s (a healthier foods store, not sure if they are all over) they have “European Hot Cereal” in the bulk bins. It’s oatmeal with almond slivers raisins and dates. 1/2 cup is just 4 points. Very yummy! And filling.

  5. 2
    Tom Snyder Says:
    January 28th, 2010 at 8:57 pm

    Have been a cereal guy all my life. As a kid, BooBerry and Cap’n Crunch were both close personal freinds. A heavy breakfast makes it hard to feel sharp, and eggs have never agreed with me.

    So part of my 45 pound loss was switching from a big old bowl of sugar cereal to a 1.5 oz measured portion of Shredded Wheat with Bran. I add cinnamon, some flax and bit of Splenda, and pour in 1/2 cup of organic skim milk and 1/2 cup of soy milk (for the protein)… Tastes great, easily holds me over till lunch, and keeps me regular…sorry but that’s important for us old guys.

  6. 1
    tracey Says:
    January 28th, 2010 at 5:16 pm

    You are so right on about the importance of ditching high cal/low density foods. If I start out my day with a bagel and cream cheese I get hungry an hour later! However if I eat a bowl of fiber cereal and scrambled egg whites w/veggies I’m good to go. I also tend to make poorer choices throughout the day if my breakfast is bad. And don’t even get me started on skipping breakfast!

Leave a Reply