TLDR; looking for ways to make this meal more filling. alternatively, give me your quick & filling breakfast ideas!
i hope this is the correct place to post this! i’ve been trying to make my meals more nutritious and “whole,” ie. having enough protein/fiber/etc, while still remaining low-cal. i currently eat 1,350 cals/day but may slowly increase later as i work towards maintenance
i eat this yogurt bowl before work every morning because it’s quick and yummy. i finish eating breakfast around 8:30am and i break for lunch at 1pm. when it’s time for lunch, i am VERY hungry. hunger pangs, sometimes a little stomach growl. what can i do to make this meal fill me up more so i’m not dying by lunch? alternatively, does anyone have any easy, filling breakfast ideas you can share? anything high-protein & low-cal has my attention!
by Beginning_You9272
32 Comments
You need more protein I think. A boiled egg on the side would only add ~80 cals but it makes a difference for me.
– Eggs and bacon. Really. I can eat two eggs and bacon for like 210-300 calories depending on bacon.
– Eggs, avocado, and toast. That’s like 300 depending on bread calories.
– You could do oatmeal and add egg whites for volume.
I’d do less granola and more yogurt. If you want a crunch element in the yogurt, do something like 50 calories worth of bran cereal.
Try stewing your apple on the stove with some cinnamon and mix into the yogurt!
Coffee
Full fat yogurt and maybe a protein shake on the side
I do 200g of 0% fat greek yogurt, mix in some SF syrup in whatever flavor, and 50g of frozen fruit and it’s surprisingly filling and very low cal.
Sounds like you need more protein and fibre.
I love yogurt bowls for breakfast. I add in a scoop of protein powder to the yogurt, plus some flax seeds and high fibre fruit like raspberries for the fibre. Berries are lower in calories than an apple so you can save some calories there. My yogurt bowls average at about 355 calories with 34g of protein and 11g of fibre, and it keeps me full until lunch time.
Go with hydrated oatmeal, or something higher protein like oat bran
Add a fake or real meat. I see lots of people suggesting eggs, good idea
Add some actual protein. Peanut Butter is a fat that has protein in it, it’s not a source or protein.
I rec a swap of the yogurt for a cup of higher fat Greek yogurt – for readily available, I like Fage 4 or 2% with a sweetener stirred in (sucralose somehow makes it smoother to me) and then add your toppings to it (or swirl then in). Also if you like eggs, 1 or 2, hard boiled for easy transporting along with breakfast or as part of a mid-morning snack to spread things out a bit.
Maybe try adding protein powder – even half a scoop – into your yogurt 🙂
Chia seeds make me really full, easy +fiber +protein option. Cottage cheese is an option. Or I mix protein powder with my yogurt and it’s super filling.
Eggs
Get rid of the granola, trade those calories for protein
Less carbs and more protein. Maybe replace the granola with protein cereal or a protein bar.
Mix the yogurt with protein powder and peanut butter, trust me, so good. It tastes like peanut better cheesecake and will be more filling
Do 200 calories worth of full fat yogurt and just a little scoop of granola as a topping. Eat an egg on the side. Same calories but way more filling
Bilinski sausages are great! And an egg
Half the granola and add some Rice Krispies. Half the apple and add some berries 🙂
**Example:**
0.5 tbsp Peter Pan creamy 50
Vitamin 15
0.5 container yogurt 70
50g apple 30
70g raspberries 37
1/6 cup granola 65
15g Rice Krispies 57
324 calories, has more volume but still includes the granola and apple 🙂
Switch the yogurt to full fat Greek yogurt (as high protein as you can get). Add vanilla (or any flavour) protein powder to it. Mix it up. Get rid of the peanut butter. Use mainly the yogurt mix, add your Granola and apple into it. Peanut butter is a fat that has some protein. You don’t need it. Get a full fat yogurt instead. When they strip the fat, they add sugar and that why it’s not filling you up. Sugar doesn’t fill people up.
Generally more fat and protein. Full fat yogurt, less granola (or none), add some sort of extra protein.
I would replace the granola with something else like fruit or for 120 calories you can even do a serving of cereal like cheerios
I like to have plain Greek yogurt (I get the oikos kind with 19g protein) lots of frozen fruit usually blueberries and strawberries and then I add a scoop of vanilla whey isolate (from Costco) it’s 35g of protein for one scoop and only 150 calories! Sometimes I’ll add cinnamon or honey to it.
Cottage cheese and PB on high protein toast, 300 cals and 23g protein for 1.5 slices
more yoghurt for protein and have a shop around for different granolas – some are higher in fibre and no added sugar
i also like adding fruit
Less sugar in the morning. Your breakfast is mostly carbs and sugar. Try a savory breakfast that is protein and fiber focused, then eat an apple after.
TVP Muffins!
I an egg, chicken sausage patty, whole wheat English muffin, and coffee with a protein shake in it. It keeps me full for a long time.
Chia seeds!!
OIKOS pro yogurt and some sugar free pudding mix. Add in granola and voila. 23g per serving just for the yogurt.
Drink warm.water with a dash of cayenne pepper with every meal.