JustJeanne's Journal, 22 Feb 22

Greek yogurt, fruit 

I made homemade bagels (Greek yogurt, flour, baking powder, salt). I used wheat flour and it was 23g carbs/9g protein/1g fat. Tastes better with regular flour...not sure how much it changes nutritional info.  

I like to do a scoop of protien with cold coffee and a little macadamia milk, then about 2 hours later a 130 cal protien bar (Built bar). That keeps me good until lunch. Otherwise can't go wrong with a banana and a piece of toast! 

I like smoothies made with 2 good yogurt, unsweetened vanilla almond milk, scoop of vanilla protien powder and whatever kind of frozen fruit I have on hand. it's about 250 calories with 37grams of Protien.  

Idea 1: Sam’s Choice Apple Smoked Chicken Sausage (100 calories) (I have 1 1/2 links), 1/4 of a sweet potato brussel sprouts (6) or garlic broccoli Idea 2: butterball turkey sausage, riced cauliflower and frozen pease. (My version of dirty rice) and 4 strawberries 🍓 

I have lots of types of food for breakfast other than typical breakfast food. Lol 

Low fat milk (2%) or kefir (1.5%) with whole wheat old fashioned oats. That's mine. 

I prefer a protein/energy shake in the morning. I typically (read almost solely) drink Monster Muscle chocolate protein shakes in the morning. I had to learn to consume only 15floz so I started off drinking a cup of coffee with it and then switched to water. Coffee takes a while for me to drink. It doesn’t have the massive amounts of caffeine like “energy” drinks do, I don’t get jittery, and the stats (nutrition) are solid. It is my go-to meal replacement. Big plus, I have them on auto-order at Amazon and the cost is around $2.10 per shake. Not bad when you consider how much it cost to eat. 

I eat fat-free yogurts, or wholegrains English muffin with peanut butter or English with cheddar melted on broccoli. I am also a fan of having a bit of ground beef in a bun for breakfast. Also, cottage cheese is a favorite of mine  

Love me 3oz baby spinach, dab of olive oil, and your fav protein… Turkey, chicken, brisket, steak, fish, beans etc. Maybe couple tbsp salsa… KETO. Less than 500 calories easy.  

I eat both beans and oatmeal, or a 7 grain cooked cereal. But I do eat an egg maybe 4 out of 7 days. 

A long-term favorite of mine has always been crispbread/toast, with Philadelphia cream cheese, ham/cooked chicken breast, and topped with salt, pepper and fresh basil/baby spinach. Warm in the microwave/grill. Quicker to prepare than it sounds and always tasty. 

low-fat yogurt with muesli 

all great ideas. I had yogurt this morning with granola around 730 and then one cup of red seedless grapes.....I am hungry now. I was trying to switch it up from having a bagel thin with peanut butter powder and banana every day. 😩  

Steel cut oats with blueberries. 

I ditched the meal labels years ago when I began my life change to a ketogenic way of eating and was getting hungry every 24-30 hours. So I was eating just 1 meal. That's when I just began to eat whatever I wanted for that meal, regardless of time, name, or label. Examples: meal yesterday was a huge baked chicken thigh and a keto chili cheese dog bowl. Today, a bowl of chili, pork ribs, deviled eggs. Technically, every 1st meal of my day is breakfast so I have to eat what most call lunch or supper foods no matter the time of day my hunger cues arrive. Not much help for you, I'm afraid. Except...you don't have to limit your breakfast to only those foods that carry traditionally labeled meal fare names.  

Almond milk chia overnight pudding w a lil maple syrup and vanilla extract. It’s even more decadent with coconut milk from the can! Just add fruit on top.