Mushroom and onion omelete:
1 egg and 2 whites (100)
1 tsp olive oil (40)
sliced mushrooms and onions (20)
saute the veggies in the oil, then add egg
country fried potatoes made with a small red potato and 1 tsp of olive oil (140)
1/2 large banana sliced with 1 c. sliced stawberries. (105)
2 strips of real bacon (80)
Skinny so its low fat. Use thick wholemeal bread. Top with berries or bananas and a little mayple syrup and have with 1 glass milk
1 glass skim milk = 90 cal
2 thick slices = 200 cal
1 banana = 100 cal (big banana. :) can use LOTS of berries)
1 tbsp maple syrup = 35 cal
3 egg whites = 55 cal (approx)
1/4 c milk = 23 cal
1 tsp vanilla imitation = 6cal
splenda paket = 4 cal
= 513. I overestimated the bread/bananas a bit tho. Oops
How about something with brown rice? Like an egg-white omlette filled with brown rice, mushrooms, sweet peppers, shallots, and sesame seeds. VERy filling.
1/2 cup old fashioned quaker oats made w/ 1/2 cup 1% milk, 1/2 cup blueberries, sprinkle of cinammon = 240 calories
1 medium apple with 1 TBSP peanut butter = 175 calories
strawberries - 1 cup = 50 calories
Total - 500 calories
This totals 350 calories. To get to 500, you could add a glass of milk and another 1/2 c of berries, or a glass of orange juice, or 3 strips of bacon.
I really love ceral, so it's a great choice for me!
Fat free english muffin 140 cals
2 large eggs, fried 185 cals
Kraft Natural Shredded Cheese - Fat Free Cheddar 45 cals per oz
Protein shake with strawberries, mango, pineapple, papaya, fat free yogurt and 100% Whey Protein powder 212 cals
I put the eggs in the english muffin like a sandwich and I will occasionally a piece of Canadian-style Bacon 43 cal, if I know that I am going to workout afterwards.
This adds up to 582 calories without the bacon but you can take out the cheese or substitute the protein shake with something else. This really sets me up for the rest of my day:)
I eat 500 cal without even trying. And can you believe its just 3 oz (1/3 cup) of white oats and a cup of coffee, after my early morning protein shake. White oats is the most nutrient dense type of oats.
White oats (Rolled oats) Quaker 'Quick Cooking' White Oats
Calories: 356 per 100g
Protein shake, 30 min before breakfast
Platinum Hydro Whey
I have a hard time eating 2,000 cals a day. I find my self under eating sometimes, bad habit i guess. but my breakfast is the heaviest. Hope this helps. Oh, if the mixtures doesn't sit well in your stomach if you get a bloated feeling space out the protein shake, give it more time before breakfast. Sometimes protein shakes and carbs don't mix well together.
To me this is the healthiest breakfast, with min fat, just the right carbs, and best source of protein.
I like a higher-fat breakfast (it makes me feel goooood!), so I have
2 slices best-quality bacon and 2 farm eggs cooked in pasture butter or coconut oil, 2 C. spinach sauteed in the remaining fat, coffee w/ cream.
Smoothie with 1 C. full fat yogurt (I am obsessed with Kalona Organics right now), 1/2 C. coconut milk, 2 big slices cantaloupe OR 1/2 C. frozen berries, 2 Tbsp. unsweetened coconut flakes, and a little stevia. 1 hard-boiled egg for protein. Coffee with cream.
Just another option (although maybe not a popular one ;-)
I start with full fat greek yogurt and add chopped dried fruit like turkish apricots, nuts such as almonds, seeds like chia and flax, spices such as cinnamon, chopped apple and maybe some sweetness like dark molasses or agave syrup.
The calories add up fast. I make sure to weigh everything I put in. I like that I can eat it at home or make it in a bowl and bring it to work for later in the morning. (I keep the almonds separate until I am ready to eat it so they are crunchy.)
Coffee (Filter) 2 cups
Original - Powder 2 tbsp
Black Cherry Juice - L & A 4oz
Ham, Sliced, Regular - (Approximately 11% Fat) 6oz
Egg Substitute - Original 10 tablespoons tbsps
usually for breakfast I have a slice of toast with avocado (179 cals), and a greek yogurt (100 cals). That plus my coffee makes me feel SO stuffed, but if I didn't have the coffee I would probably add a fruit like an apple (80 cals) or banana (100 cals). Sometimes for a treat I will have a mango (130 cals). So, moral of the story is, the actual food I eat is never as much as 500 cals for breakfast, but I put cream in my coffee so it usually ends up being about 500 cals. But I'm well aware those calories are essentially a waste.
The sky is the limit for a good 500 cal breakfast. I've done everything from protein drinks to steak and eggs. On Sun when I have time to cook I usually eat 2 eggs, 3-4 oz eye of round and half a large avocado or a whole small all topped with salsa to get in the 500 cal range.
Breakfast is my favorite!
Huevos y frijoles
1/2 cup black beans, drained and rinsed (140)
1 egg (70)
Cup of Onions and Peppers (around 40)
2 tsp olive oil (90)
4 tbsp salsa (20)
1/2 oz cheddar (60)
1/2 cup fresh blueberries (40)
Coffee or tea with 1/4 cup whole milk (40)
Saute the onions and peppers in 1 tsp olive oil, add to beans, heat in in sauce pan, stir in 2 tbsp salsa
Sunny side up fry the egg in the rest of the oil.
Spoon the beans on a plate, sprinkle with shredded cheddar, top with remaining salsa.
Put the egg on top.
Serve blueberries on the side.
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