Some ideas for a filling, low-calorie & low carb, breakfast that's easy to make?

Question

I've tried eating oatmeal in the morning, but not only is it very low on flavor, I was hungry within an hour after the meal. Same goes for cereals. I want very little carbs, and those should be good carbs, so something like a bagel is also out of the question. I'm not sure what to make. I've thought of making a grilled chicken salad or a sandwich with either whole-grain bread or with pita, but other than that I have no other ideas. I'd like the breakfast to be filling enough to curb my hunger for at least a few hours. I need some advice.

Answer 1

Low-calorie and low-carb can be tough to do at the same time.

I would suggest an egg white omelet because the whites have very low calories and no carbs. Also, you can now buy the whites already separated in a carton from the same company that makes "Egg beaters" I believe. The product is called "All Whites". The egg whites are so low cal, you can eat quite a bit more of them than you would regular eggs, and since the whites are all protein, they do fill you up.

Anyway, make your omelet, season with salt and pepper, then add your choice of veggies, salsa, lean meats, ham, or cheese. I know cheese isn't low cal, but I have found that it doesn't take much to add a lot of flavor, especially if it's cheddar.

I would also eat with your breakfast an apple, orange, or some other type of fruit because you do need some good carbs to keep you going through the day.

To add other good carbs, you could put your omelet into a low carb wrap and make a breakfast burrito, add a piece of whole grain toast, or eat some yogurt with it.

Hope this helps.

Answer 2

I like to cook things in bulk then freeze them in tupperware containers or plastic bags in 1 serving portions so I can take them to work. One of my favorites is coconut curry stir fry with tofu and cashews... It's really easy to make- for 4 servings use one can of light coconut milk, any veggies you desire (I usually use brocolli, snow peas, asparagus, peppers), some curry powder- or if you don't like curry use red pepper flakes and some Cayene pepper, chopped garlic, cashews (good fat) and about 1/2 pack of tofu. Cook it all up in a wok (undercook slightly so that it doesn't get mushy in the microwave), cool and separate into containers for work. This can be served alone or over rice. I usually eat it alone or with some pita to keep things lower carb. Also, frozen edamame is a great thing to bring into work. Put it in a ziplock steamer bag or a bowl full of water, zap it for a few minutes, throw a little salt on it and you're done. If you are interested in pre-made frozen I would suggest the bean burritos and enchiladas at trader joe's. The enchiladas are only 130 calories each (a whole pack is 260) and totally vegatarian. The burritos are about 260-300 calories each, but quite filling.

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Answer 3

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Answer 4

Veggie Quiche Cups

3/4 cup liquid egg substitute or 3 large eggs or 3 /4 cup egg whites
1 package frozen chopped spinach (10 oz.)
3/4 cup shredded reduced-fat cheese
1/4 cup diced red or green peppers or mixture of both
1/4 cup diced onions
Salt to taste - I like it salty and used a half teaspoon.
PREPARATION:
Makes 12 mini-quiches
Need: Foil baking cups, muffin tin, cooking spray, oven
1. Heat oven to 350F

2. Line 12 cup muffin pan with foil baking cups, spray the cups with the cooking spray.

3. Thaw and drain spinach - I wring it out well in my hand, which eliminates a lot of the "spinachy" taste for those who hate boiled spinach.
4. Mix the spinach, egg substitute, cheese, peppers, onions, hot pepper sauce, salt in a bowl.

5. Fill the foil cups with the mixture.

6. Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.

7. Remove from cups to serve.

Nutrition:
77 calories
5 grams fat - which includes 2 g. saturated, 3 g mono
10 mg cholesterol
3 grams carbohydrate
9 grams protein
2 grams fiber
160 mg sodium (more if you add salt as I did)

Answer 5

I seem to get by fine with just a fried egg (egglands best) with shredded cheese on top, with some bacon or sauage links. And a liter of cold water. Just make sure you cover the liks with a lid so they cook completely. And I'm a guy who weighs 200 pounds.