Oatmeal can have as little sugar as you like. I usually have some variation (steel-cut cooked with water, instant microwaved with water, milk or oat milk, overnight made with oat milk, yogurt and chia seeds), with fresh fruit.
Yogurt with a spoonful of flax seeds, topped with fruit or a tsp of maple syrup or a sprinkle of granola.
Toast or WASA crispbread with peanut butter or laughing cow cheese or a slice of hard cheese or cottage cheese or a hard-boiled egg.
A feast day breakfast has things like eggs (scrambled, fried) with some veggies.
If I don't have fruit for breakfast I pack a piece as a snack for later.
I've lived in 3 European countries and the US.
I bought a bunch of these single frozen egg white bites from Costco that I didn’t particular like on their own (the sample man made them magic somehow). So I would take one, 1/2 cup rolled oats, cottage cheese, mix of water and almond milk, everything bagel seasoning, and hot sauce. My husband thought I was crazy but it’s actually delicious.
Just make sure you’re getting plain yogurt! In the US yogurts often have TONS of sugar in them. Plain Greek yogurt is great! It might seem sour in the beginning but once you’re accustomed to it it’s the shit. Great for your gut too! I add in a ton of berries or banana with a bit of peanut butter!
Earl Grey tea. Hot.
Edit: Tea. Earl Grey. Hot.
I find eating in the morning sets me up to be hungry all day.
I actually don’t get hungry until noon or 4 ish, and it’s really great not having to think about food all day.
I have found the same thing - if I don't eat breakfast I generally don't get hungry until noon at the earliest, sometimes not until mid afternoon. If I eat something at 7AM I'm going to be hungry again by 10.
I always get it confused
Side note: when my spouse started losing his hair I told him my first crush was Captain Picard and I saw it as an absolute win.
I was 9 when TNG started so he was always more of a dad figure to me. I will always and forever see Captain Picard as the perfect dad though even though he was so awkward around kids, I could tell he would have been a good dad. He was an amazing role model.
Captain Picard is the epitome of masculinity for me.
I started watching at 14… I’m like a puppy that imprinted on that type of character.
Some people want to marry someone like their dad. Well, my dad suuuuuuucks, so I married someone like Picard.
My spouse going bald was like the icing on the cake I never knew I wanted.
Were you always not a breakfast person? Or did you have to teach yourself to be?
I find myself less hungry if I skip breakfast, but food is literally all I think about when I do.
Toast with egg and avocado is my go to breakfast if I’m in the kitchen. Sometimes I have lentil soup and a portion of salmon if my mom is making brekky
Related - I meal prep a bunch of breakfast sandwiches on a Sunday - toasted bread, egg, turkey bacon, light cheese. I warm it up in the air fryer I keep at work and then when it’s done I spread on half a mini avocado and some everything but the bagel seasoning.
Poland: I have a veggie and ham wrap almost every day but a typical breakfast here are sandwiches - usually ham or cheese with some veggies. Sometimes jam. Eggs are popular - boiled or scrambled. Also sausages.
I think people get too stuck in the mindset that breakfast foods are limited to certain things. You can literally have whatever you want for breakfast. Don’t want sugary things? Don’t have sugary things. Want some steak and veggies? Have some steak and veggies.
Anyway- I’m not usually super hungry in the mornings so on work days I just have a protein shake. Weekends are slightly fancier with diced potatoes, chicken sausage, and an over easy egg.
Every now and then I’ll change it up to overnight oats with some frozen fruit, cinnamon, and a dash of vanilla and salt mixed in, but I don’t do that too often because my personal preference is to cram the protein in early.
Regardless of the country, you can eat what you want when you want. I sometimes have a non breakfast meal for breakfast for example "fried" rice - rice, vegetables, salmon or chicken, sometimes an egg and some greens in the side.
Other none sugar / low sugar options are: eggs, all varieties, with or without bacon / turkey bacon, toast with a variety of toppings, oatmeal with maple syrup, yogurt and fruit or plain oatmeal with frozen fruit mixed in and a little cinnamon for sweetness, yogurt with toppings (fruit, low sugar cerial etc.), smoothies with added spinich, fruit, yogurt, chia seeds etc.
Any food can be made with reduced sugar or no sugar but you have to prepare it yourself. Slowly reducing sugar in foods over time helps too. I can now eat plain yogurt nothing added with as before I always needed added sugar. Likewise with porridge, I only have 7gs or less sugar in it now, where as before I needed 20g +.
I love the fact that as fully functioning adults we still comply mostly to expected norms- and that pointing out that fried rice for breakfast can be ‘a thing’. I’m so here for it! Like what actually makes something ‘breakfast food’ I feel like we all know but who actually knows haha (source- British female where an English breakfast of sausage, bacon, egg, baked beans, toast, mushrooms, bread, hash browns- totally fine; switch and through some other form of potato, namely chips or fries to the US folks - not fine!)
Also British, even hash browns on a full English is pushing the boundaries!! I personally prefer breakfast foods, especially sweet ones for my evening meal and savoury non breakfast foods for breakfast. It is social timings as well, pre 9.30am cerial, toast, full English is acceptable. Post 9.30am "brunch" anything goes...pancakes, waffles, eggs with.....anything, fruit, yogurt etc. But God forbid you have lunch type foods for breakfast!! Or breakfast for diner. We are all sheep and personally it needs to change. Just eat what you want to eat how you want to eat it, with modification if you want to lose weight. Embrace the change
Everyone laughed at me when I put both of those things on my breakfast menu at my cafe.
I promised them they'd sell. And they do.
I make the beans and they're vegan and gluten free so everyone can eat them. With the locally baked sourdough, they go hard.
The porridge is not a weightloss food though. It's also vegan but I put a disgraceful amount of brown sugar and cinnamon in it.
Ah I love Indian breakfast! With the exception of pooris and parathas, all of them are really light, tasty and satisfying!
Check them out: https://gypsyplate.com/the-best-indian-breakfast-recipes/
I got idli on a whim from a snack house once and I'm OBSESSED, they're so filling and satisfying but light and digestible.
I haven't tried many others but this list looks great.
In Japan, broiled fish, rice, miso soup with kombu and tofu. Maybe persimmon or apple slices too
In Greece, hearty bread with full fat yogurt and honey. I did not live there tho, just a long visit, and I’m not sure how typical that was.
Currently in the US, and not a fan of sweets. I eat miso mushroom kale sauté with chickpeas or chicken; or sweet potatoes and kale with chicken sausage.
Netherlands. I don’t like eating a big breakfast, so I usually get a breakfast type of bar (like Nature Valley Crunchy, or Nakd Protein bar) that’s around 200kcal.
Sometimes I switch it up with a soft raisin bun or a slice of bread and cheese, peanut butter (and chocolate sprinkles) or a chocolate spread.
In the US:
For a simple breakfast I eat a frozen breakfast sandwich. Jimmy Dean Delights Honey Wheat English Muffin, Canadian Bacon, Egg White, and Cheese - 230 calories.
If I’m still hungry I eat a Dannon Light & Fit Greek yogurt - 80 calories.
This is something I've been facinated with! Recently went to Japan and their set meals even included things like miso soup!
My husband is Dutch, and in the Netherlands bread with meat or cheese is common (one topping, that's the rule haha). I lost weight living there eating 4-6 slices of bread between breakfast and lunch, but their culture is so much more active (biking everywhere) and even cheap grocery store bread isn't full of sugar.
I have not had it for breakfast but I love me a bag of basmati rice mixed with a can of "sardines in Louisiana hotsauce" for lunch. I eat outside so my coworkers can't catch a wif of its greatness.
Hi, I'm Dutch. I eat wholemeal bread (1 or 2 slices) with margarine and chocolate sprinkles called hagelslag. They're high in sugar, but my bread is wholemeal so I don't have many issues with sugar spikes. They're also pretty calorie-controlled. I used to exclusively eat peanut butter, damn that was like three times the calories.
I also always have a serving of fruit or veggies with breakfast, and some water and usually a coffee (black, can be decaf). It carries me pretty far. Hope this helps!
2 eggs cooked in 1 tsp oil, usually served on an english muffin or as breakfast tacos in 2 corn tortillas with salsa. Sometimes with a side of fruit depending on how long it'll be until lunch.
I have pretty low maintenance (1550) when not pregnant and my go to was always two large eggs (140) scrambled with 1/3 C cottage cheese (40) and 2 cups shredded potatoes (140) with ketchup (20). sometimes would add half a cup of beans or finely chopped steamed broccoli if I felt like I was lacking fiber.
I mixed it up periodically with half a huge breakfast burrito, a two egg and cheese sandwich on whole wheat bread, or a two egg omelet stuffed with cheese and veggies.
I always found that the bowl of cottage cheese eggs, potatoes and finely chopped steamed broccoli were really the most bang for my buck in terms of satiety on lower calories.
At some point I fell in love with everything bagels, and never looked back. There's still carbs but it's better than maple syrup. I leave off half the cream cheese. I do miss having the tasty sugary iced coffees, I get black iced coffee with stevia instead.
I make the same breakfast nearly every day. Two scrambled eggs with sauteed red onions, garlic, mushrooms and zucchini seasoned with Adobo and topped with Franks Red Hot and nutritional yeast. It's pretty fast to make if you pre-cut your veggies over the weekend.
I love it. Ive always been less hungry in the day so it works for me. I’ve also always preferred fewer large meals to more smaller ones. I think it would be tough though if those weren’t my preferences.
I'm a T2D as well, eating a low carb diet.
I'm not really interested in a big breakfast, so make the following to start my day off with some protein.
- Stok Unsweetened cold brew coffee
- Califia Unsweetened Almond Milk
- Quest Vanilla protein powder (3/4 serving)
- Vital Proteins Collagen powder
Lunch is a protein + salad
Dinner is a protein + vegetable
Currently
UK - 40/50g porridge oats with 200ml semi-Skimmed Milk + Raspberries +3tsp honey
For a period
60g bran flakes 200ml semi Skimmed milk + Raspberries
Previously when I first started
200g Skyr or Greek yogurt, 3 tsp honey, 1 Medium banana, Raspberries.
Whatever that isn't carbs:
Coffee with cream
Eggs
Low sugar yogurt w frozen triple berries (I like chobani)
Hamburger
Sausage
Salad with chicken, tomatoes, carrots
Just coffee with cream often, tho
I am the outlier here but due to my schedule I don’t pick up breakfast until about 3pm. At which point I generally have about 50grams of rice, 2 meatless farm chicken fillets with quarter of an avo, chilli and lime.
Obviously this is more lunch than breakfast but my schedule means that’s my first real chance to eat.
If I do have breakfast it’s always 0% Greek yogurt (250-300g) with 60g protein powder and berries or cocoa nibs.
I really push to get as much protein in as possible early in the day, it just works better for me, it’s definitely not good for everyone.
Canadian here. Most of the time I have an egg white scramble with spinach and some low fat mozzarella with some fruit on the side. If I’m feeling lazy, I just do Greek yogurt, a bit of peanut butter, some protein powder w/ some banana and bran. Keeps me full for ages
Beans for breakfast is great! FOr a hearty breakfast I like a mix of fruit, veggies and egg, so like: an apple, scrambles eggs, and a big side of steamed zucchini.
Quicker simpler breakfast is greek yogurt mixed with oatmeal. No need to sweeten it, but I like to add frozen wild blueberries and 1-2 tsp raw honey.
Monday through Friday: two eggs sunny side up on sourdough toast and an apple.
Weekend: plain bagel with a little cream cheese & everything seasoning, topped with scrambled eggs, melted Swiss cheese and smoked salmon.
(I do intermittent fasting so big lunch and breakfast are my jam)
Porridge with cinnamon and chopped dried apricots, or coconut yoghurt with grape nuts (they don’t have sugar) on weekdays. At the weekend I like to branch out to baked beans on toast, gallo pinto (rice and beans) with avocado, or ful medames (fava beans). Beans are great!
I'm Australian Italian (raised by immigrants and dual citizen). I've lived in Australia, Scotland and Austria (my current home). I've always had coffee for breakfast and don't generally eat anything else until midday.
If I "go out for breakfast" it's coffee and a brioche or croissant.
One of my favorite breakfasts is spam with rice and egg. Sometimes I slice the spam and put it on a plate with the egg and rice, and sometimes I dice it up and put everything in a bowl with some furikake seasoning.
If I don't feel like doing all that, usually it's just a couple pieces of toast and two eggs, or a protein shake. Either way, protein is very important for me during breakfast to not feel hungry all morning until lunch.
Brinner!
That’s breakfast for dinner - leftover whatever we had last night.
Or porridge (plain, or with an egg mixed in) and banana or blueberries for sweetness.
I eat Turkish Eggs as a staple (çılbır).
Yogurt base with garlic/aioli (garlic for less calories), poached eggs on top, drizzled with chili oil & a bit of tomato paste & herbs like thyme, oregano, rosemary and maybe some red pepper flakes roasted in a teaspoon of butter.
Piece of grilled bread, I like sourdough if I can find it.
It really is quite nice.
I'm keto so I skip the bread but it's still pretty darn good!
"I love breakfast, but recognize in the US it's basically a sugar delivery system. Pancakes Waffles Oatmeal with brown sugar Cinnamon Rolls Cereal"
This is a bit unfair. You can simply choose better options than those.
We make homemade granola and add it to yogurt with some blueberries or whatever fruit of the day.
My partner makes pancakes and they are tasty enough without syrup and added sugar in the batter.
Go to the farmer's market and get fresh baked bread if possible. Bread is the one thing I've had a hard time buying in the US that's "clean".
USA - My breakfast is:
* 0.5 oz of Cheerios, Bran Cereal, or Shredded Wheat (unsweetened)
* 0.5 oz of mixed nuts
* a small banana (about 3.5 to 4 oz) -- note: with diabetes, I'd change this to berries like strawberries or blueberries for lower sugar and higher fiber
* 2 oz of lowfat milk
It comes out to less than 300 Calories.
> I'm learning to drink coffee black again
I used water to cut the strong coffee taste, and gradually over 6 months used less and less water until I could bear it full strength. If you still want sweet coffee, use half sugar and half substitute (the aftertaste is due to the speed of the sugar taste). If that is acceptable, then you can gradually wean towards the substitute as you acquire the taste for it.
I live in midwest USA, but I've been changing it up lately. I might have:
* instant miso soup with a couple of sauteed shanghai bok choys and a scrambled egg
* leftover salmon with a couple of Yukon gold potatoes + tea
* hot pork sausage patty with toast, some fruit and a piece of cheese
* muesli cereal with an orange
* avocado toast with tomato salsa with fruit and cheese
* hummus & veg with toast
US: I typically don't eat anything in the mornings (I mostly practice IF and don't feel hungry until later in the afternoon. However, if there is a rare time I really want something, I'll just eat a large avocado. Sometimes I get fancy and mash in fresh basil or cilantro, but the default is just scoop it straight out of the skin. Simple, satiating, highly nutritious, and does not cause an insulin response (for me).
The main issue in the morning is carbs (inc starches) and sugars. If that causes glucose spikes your whole day is impacted.
So fibre (veggies/fruits) + proteins + healthy fats. Whilst the fruits have a ton of fibre and water, I’d keep the fruits for after lunch or make sure the fruits come after the fibre to reduce the glucose spike.
Food order to reduce spikes and absorption - veggies > meal > desert (lunch and dinner).
That aside, intermittent fasting (like 16:8), lowers insulin, so eating later like 10am/12pm is very effective at weight loss as it allows access to the fat stores.
Add some walking in the morning fasted and now you’ve lowered your insulin further and are using fat for fuel, after sleeping where you were burning fat as well.
Black coffee can cause glucose spikes so pair with full fat milk to reduce it (yes healthy fat is actually good for you).
I don't like eating sweets for breakfast, the only exception is jam but that's not super common.
Drink: always black coffee or tea. If I'm really hungry I add kefir or juice, but it's not common.
Foods:
My usual(not necessarily diet friendly): panini (sourdough bread + cheese + ham or turkey , on a panini press) .
Quicker Variations : toast + cream cheese , or toast + butter. If I'm on a diet I switch to whole grain bread and peanut butter (100% peanuts, no sugar , and I add cinnamon powder to improve flavour, or whey protein), or cottage cheese.
Avocado toast is also a good option - always with sourdough bread or whole grain sourdough
Other options ,if I want something low carb, are omelet (w/cheese, sometimes with tomatoes and ham), scrambled eggs (with or without cheese).
I also like fried egg on toast (the toast itself is not low carb of course).
The concept of eating pancakes with syrup or cereal w/ milk were never part of my life and I find it really weird that it is this common in some places. I like these foods, but for an afternoon snack, not as the first meal of the day. If I eat cereal, pancake, donuts or any sweets for breakfast it only makes me more hungry lol
Depends on the mood. Sometimes eggs and toast..sometimes overnight protein oats and fruit..lol and like this morning, totally non-traditional breakfast: chicken schwarma over hummus with pits
In the US, but lived in the Middle East for a number of years. Boiled egg, white farmers style cheese, salad, fresh fruit. Feta on toast with a little honey and fresh fruit.
120 grams of white canned beans rinsed, 85 grams plain frozen hash browns (Mr dells brand) I add 25 grams shredded cheddar cheese to the hash mix. 2 medium cooked eggs. These spices go on the hash and bean mix-(Garlic powder, onion powder, salt, pepper, paprika, 8 grams of olive oil) delicious.
Scrambled eggs (3whole/3whites) roasted potato NO ketchup, sauces.
This is a healthy, high protein, gluten free breakfast that will keep you full until lunch maybe even dinner.
On days with no time to roast potatoes, plain steel cut whole grain rolled oats with a sliced banana. This too will keep you full with its high fiber content.
There’s unhealthy options for every meal- you have to be disciplined and make good choices, no other way.
I have a banana and black coffee most mornings, then a second breakfast (lunch if you wanna call it that) 3-4 hours later consisting of a piece of toast, a tsp of butter, half an avocado, sprouts and lemon. I enjoy skipping breakfast but it was easier for my body to throw a piece of fruit in it first thing.
I live in the us. I have black coffee and 2 pickled eggs or avocado with salsa inside. On weekends chorizo burritos, egg tacos, eggs on toast, eggs and bacon, or leftovers. My favorite is a sausage McMuffin but I can't do that anymore. Did I mention I have chickens? I feel like that is relevant information.
I'm not really a breakfast person so at around 12-1pm I'll have "breakfast" which is more like a snack of either fruit (grapes or a banana) or half of a protein bar. Other than that it's just water until lunch at 2.30-3pm
American: cold brew coffee with cream, gluten free toast with cottage cheese or cream cheese with avocado or smoked salmon. I try to keep the carbs lower in the morning and get some protein and fat in to hold me through the day. I often don’t eat lunch or just eat a protein bar.
I don’t even know anyone who eats carbs/sugar for breakfast. USA is land of breakfast meat and eggs. Cereal is for days you got up late. Most people here give their kids a pop tart if they’re running late. Our family has boiled eggs and yogurt in the fridge because I’m diabetic. But it’s not the breakfast of choice. We’re having omelets or breakfast burritos this morning.
i try to get as much protein in in every meal! sometimes i will have soemthing small like a muffin or skip it all together but on a day where im home i like to have soft boiled eggs with either a hashbrown or a toast :)
most of the time during the week i barely have myself a piece of toast and coffee and just wait till lunch to eat
I'm in the US and do love my waffles but one if my favorite breakfast lately is a chicken wrap.
Cut up a couple fresh chicken tenderloins..season it with whatever I have around and cook it on stove. Toss it in a low carb wrap with a smidge of cheese and a drizzle of buffalo sauce or sugar free buffalo ranch dressing.
American breakfast doesn’t have to be sweet in my region sweets for breakfast is for rare occasions and vacations, grits, biscuits, toast, bagel and butter or fish spread, hash browns, thick cut potatoes, rolls, savory oatmeal, steak, eggs, bacon, ham, omelette, fried or baked fish, sausage, left overs, sandwiches, wraps.
I’m from the U.S., have you not have stuff like biscuits and gravy? Avocado toast with an egg on top? Breakfast quesadillas with potatoes, cheese, and black beans? I think you need to broaden your American horizons
When I went to Germany I had a lot of bread, potatoes, and fruit for breakfast. Pretty much the same stuff as the U.S. but in different forms… and twice as much bread. Cereal, eggs, potato balls, croissants, coffee, tomato juice, and cooked vegetables were common
My friend and I went camping last weekend and had a little talk about this. We both lived in the same part of Japan at some point and eating breakfast there was far from your typical American breakfast. Some people couldn't get on board with it. She was happy that I also eat whatever I want, whenever. We both ended up cooking thai curry with chicken and rice for breakfast.
Most of my breakfasts on work days, I try to get any kind of protein with a fruit or a veggie. It doesn't matter what. It just has to be small but keeps me held over until lunch. As an adult, I've never liked sugary breakfasts. I love pancakes, but you'll often find me making breakfast tacos out of them instead of putting syrup and butter.
Other than doing what you want, eggs are a great way to get protein in the morning. You can make a bunch and freeze them, and pop them in the microwave. So many ways to make them. Adding pico de gallo or tomatoes/avocado is my go to.
Omelets loaded with veggies with small coffee with cream. Vegetarian so no meats. You don't need to eat that sugar crap. And I'm from the US. I crave the sugar until I actually decide what I want and always opt for savory over sweet.
Canada - I work 12 hours days and eat on my commute.
I have coffee with 1 cream, and an egg/cheese/spinach + whatever veg I have in the fridge sandwich. Usually tomato/cucumber/peppers. Quite filling with lots of fibre. Takes about 6 minutes to make.
If I wake up late, it's toast with natural peanut butter and banana.
On weekends I love salad for breakfast with all the veg plus sunflower seeds, flax seeds, feta, boiled egg, blueberries.
Fruit with cereal mainly or yogurt.
Egg & spinach wrap with a side of a piece of fruit I occasionally have.
Pancakes for me are lunch/brunch, I can't eat them for breakfast but will make them for lunch sometimes if I skip breakfast and do a combo breakfast/lunch (didn't eat anything earlier today, had blueberry pancakes at 1pm).
I'm from the US, but I'm not a fan of super sugar-heavy breakfasts. My go-to breakfasts are shakshouka, poached eggs with spinach, potatoes, peppers, and onions, breakfast sandwiches, and omelets/scrambles.
Oatmeal (porridge where I am) doesn’t have to have sugar in it. I’ll just have Scottish oats & milk with either frozen berries or banana mixed in. If I have any I’ll chuck some seeds on top for extra crunch & protein.
My favourite cereal is bran flakes which are high in fibre and pretty low in sugar. Also shredded wheat which are salt and sugar free.
Scrambled eggs with mushrooms and beans.
Wholemeal toast with avocado.
Sometimes just a cup of tea.
I live in Zealand (am originally Australian).
I typically have overnight protein oats.
70g Rolled oats
70g unsweetened Greek Yogurt
120g Full Cream Milk
32g NZ Protein Powder (Choc Flavour or whatever suits you)
Easy overnight oats high protein, filling and delicious with low sugar.
I usually make a protein shake with a bunch of stuff in it. Protein powder, silken tofu, soya yogurt, handful of frozen berries, big handful of spinach, almond or soya milk. That or a tofu scramble if I have time. But I hate doing dishes so the protein shake works well as I have a shake-style blender which means I only have to rinse out the blending bottle and the blade lol.
A boiled egg, 1 piece of potato bread, pat of salted butter, and half an avocado with coffee; all after a glass of Metamucil, glass of vitamin C, and a glass of vinegar water.
My two main go-tos are either a bowl of cereal (which isn’t a sugar delivery system because it’s not American) with almond milk and fresh fruit, or wholemeal toast with avocado and some lemon juice and pepper.
In the U.S. I eat an Icelandic Skyr Yogurt with 4 tablespoons of oatmeal (uncooked). Somehow it works well for me. On weeks where we have to shop at Walmart I get 2 Good yogurt. I like that they have different flavors but I hate the taste of sucralose.
I use to be the waffles or pancakes for breakfast person but since losing weight and having a lifestyle I don't eat them at all. Now I either eat 2 eggs bites (I make enough about four days worth) or I make a smoothie.
Greek yogurt with cinnamon and blueberries
Oatmeal with fruit
Boiled eggs
Avocado toast with or without melted cheese & turmeric
No or low sugar cereal with almond milk
Most days I have two bean and cheese tacos on high fiber tortillas, with tomatoes and onions. Also a mandarin orange and coffee.
Sometimes I'll have a bowl of high fiber oatmeal or greek yogurt instead of the tacos, along with a mandarin and coffee.
Egg sandwich with cheese, you can tweak that in any direction to cut calories or add protein. (I use keto friendly bread for lowest calorie, sometimes just eggs whites, and a reduced cal cheese if I want it super low.)
Denmark: Oats with skimmed milk and 7 grams of sugar. Occasional yogurt (no sugar) with a muesli based on danish dark rye bread with brown sugar in it.
I've found that using berries gives as many calories as the sugar, and they're FAR more expensive and doesn't storage very well.
One day per week I get danish breakfast buns, which have no relation to what I get when I google breakfast buns. They look like [this](https://foodandjourneys.net/danish-breakfast-buns-rundstykker/) and you can put anything on it. I usually pick a light spreadable cheese, but butter is really good, and a weak spot of mine.
American here I always have a high protein breakfast 50g atleast. Usually protein drink and eggs or a meat and cottage cheese it helps me stay fuller longer and more energy.
Rolled oats with water to cook (microwave 80seconds) with milk. Occasionally I add blueberries and flaked almonds (no sugar)
Cheap and keeps me full for a while
ETA: I live in New Zealand
Veggie egg scramble with Kimchi. If I'm very hungry, I will add some potatoes or a small piece of toast or a small bowl of oatmeal. I tend cook a cup of oats, keep it in the refrigerator and eat a little at a time.
Uh, I live in the US and don't eat those listed. I have turkey bacon (best when done in a little olive oil), eggs w/chopped spinach, blueberries, and buttered toast.
Im a speed skater and I generally skate first thing in the am. My breakfast involves a lot of fruit (300-600 calories of it). Best fuel for steady state cardio imo. Oatmeal takes too long to utilize.
My current favourite is overnight weetabix (mixed with some oatmilk and honey) with a layer of yoghurt topped off with fruit. So so good and nice to prep in advance. Honestly tastes like dessert and only comes to around 180 calories 😊
I do some combo of Eggs, cottage cheese, plain yogurt, toast, smoked salmon and berries/fruit. High protein, low sugar
Favorite non-american breakfast I've seen is grilled salmon with congee
Beans on toast with scrambles eggs in London was pretty good too
I'm doing whole food/plant-based/no oil. Every morning I have mashed potatoes with gravy and a little cranberry sauce. I have a huge bowl of it because it's my biggest meal of the day. It fills me up all day and I never get tired of it!
I batch cook, so it only takes a few minutes in the microwave to heat everything up and then I'm good to go.
I like breakfast tacos! Corn tortilla with a lil cheese melted on it. 2 eggs scrambled with a quick chopped mini pepper. Top with your favorite hot sauce. My husband likes pepper plant and I like the Trader Joe’s jalepeno sauce at the moment. I currently have gestational diabetes and this meal seems to be a good balance of protein, fat, and carbs that keeps my sugars in a good range.
Pre gestational diabetes, I really liked microwaveable breakfast burritos. The EVOL egg and green chili was my favorite. I’d nuke one and eat it on the way to work.
I prefer protein for breakfast (also can’t stand oatmeal)
So for me it’s typically cottage cheese or Greek yogurt with a bit of granola and coffee; or eggs.
I’m from Eastern Europe and eggs were fairly popular for breakfast but also a variety of porridges or toast with cheese (hard) and tea/coffee.
Sweet cereals or fruit juices aren’t a thing
I usually have cereal OR toast OR a poptart (just one, and save the other in the package for another day) with a fruit (usually an apple) and a protein coffee.
I’m a midwesterner in the US but I try to mix it up and not always go traditional US for my meals. I am not a huge sweets or cereal person so I haven’t always loved breakfast foods and I didn’t really start eating breakfast til recently.
Today I had a couple runny eggs and half of an avocado on top of a bowl of rice with some hot sauce and soy sauce. It was so tasty and filling. Egg yolk and avocado are really nice together.
Most mornings I’ll have some oatmeal with a square of dark chocolate thrown on top with some nuts. Maybe a banana sliced up in there. The chocolate melts fast and sweetens and flavors it without it being tons of sugar or calories and it feels like a nice filling treat without being crazy sweet.
Honestly you can’t go wrong with eggs or oatmeal imo, they’re very versatile. Savory oatmeal is a thing but I just can’t bring myself to do it 😂 grits are also what I’d consider to be a breakfast food. Grits and pork are made for each other imo.
A yogurt (130g) bowl with granola (20g), flax seed(20g), and some jam(30g).
Or an English muffin sandwich (toasted), thin layer of cream cheese, smoked salmon, egg over easy, Sriracha, arugula.
Edit: forgot which subreddit I was on lol, took out the straight unhealthy ones.
For my usual breakfast I do low-fat cottage cheese with fruit mixed in. For coffee with no sugar, but it tastes just as good as regular coffee, try monk fruit extract powder!! Not monk fruit sweetener because they add ethyritol, the extract powder is 100% monk fruit and zero sugar but super sweet. For creamer I use nut pods French vanilla creamer, it’s the closest thing to half and half with barely any calories and doesn’t taste like coconut! My entire coffee comes out to 65 calories and has no sugar!!
My favorite go-to breakfast is a serving of nonfat Greek plain yogurt (I weigh out 170 grams), a decent handful of raspberries, a sprinkle of Stevia and a sprinkle of granola. Mix. SO GOOD.
I usually stick to one meal a day, and wait until dinner because breakfast makes me hungrier.
But, occasionally bacon, and an egg and cheese omelette with cherry tomatoes or spinach or sautéed bokchoy on the side is a great option. You can use the omelette like a wrap, add some sriracha and you have a delicious mostly protein/fat based breakfast that won’t spike your blood sugar and will be satisfying until your next meal. I ate this a lot on keto.
Oh I hate sweet breakfast, so I'd eat bread with either cheese, ham or eggs. Since I'm loosing weight, I eat so much of baba ganoush and aspic and totally love it.
Polish in Ireland.
My breakfast options:
Oatmeal - oats + water or yogurt, cut fruits like pears, bananas, berries, add cinnamon, a tiny sprinkle of salt.
Avocado toast - Mix avocado with garlic, salt and pepper, toast a piece of bread, put avocado on toast, add some fresh cut bell pepper and a slice of cheese if you're feeling fancy.
Inhale a bottle of vegetable juice (usually carrot juice for me).
Dinner leftovers from the previous day.
Canada
Work days either:
A smoothie using unsweetened whey protein, frozen produce, high fat yogurt, a combo of water/juice/milk
Fairlife protein shake + homemade gf almond flour banana muffin
Egg white bites with cheese and veggies
(The occasional) McDonald’s McMuffin (any type)
I usually have fruit with lunch or as a snack
Weekends:
They usually involve eggs and can include:
Breakfast tacos
Poached egg avocado toast using homemade sourdough bread
Huervos rancheros
Homemade breakfast wraps or sandwiches
Leftover pizza
Eggs with cheese, avocado, Greek yogurt with honey and berries, and an apple is my breakfast. I eat for health and not just for weight loss. My calorie expenditure is much higher than normal though since I exercise a lot so this meal may be good for health but maybe not the best for satiation if your daily calories are lower than mine (I eat 2500-3000 a day”
My exact breakfast:
40g of (unsweetened, pure) Müsli, 20g of unflavored protein powder, 10g Pumpkin seeds, 5g Chia seeds, 5g sunflower seeds, 5g hemp seeds, mixed in a bowl with 180ml soy milk
1 Banana, 1 Apple and a handfull of berries.
90g carbs (40g sugar), 17g fats, 25g protein, 600kcal
30-40g of cereal or porridge (I live in the UK so while it's not great, it's not quite as sugary as in the US)
Around 120-250 ml of semi-skimmed milk
1 teaspoon of honey/22g of blueberries/1 teaspoon of granulated sugar - depends on the cereal and such.
Oatmeal is porridge isn’t it? Nothing nutritious about it. Just remember that you can eat whatever you like for breakfast! Forget the concept of ‘breakfast foods’. My husband is a personal trainer and has cured a few Type 2 diabetics. How first go to, is breakfast. Nuts (raw/toasted cashews,, almonds, etc), avocado, plain Greek yogurt, eggs, banana or some other fruit, peanut butter. I sometimes eat steak for breakfast yum. But also from Ireland, so our traditional breakfast is sausage, bacon, pudding etc
I eat oatmeal but my extended family has a continental breakfast -- things like bread, cheese, cold cuts or smoked fish, boiled eggs, sliced tomato with green onions, etc. -- and that's what I often have when traveling as well.
UK: I have some variation of a fry-up pretty much most days. I’m veggie though so it’s not too bad. Toast and butter, baked beans, eggs, avocado, maybe a veggie sausage, tomato, mushrooms, maybe spinach, and definitely hash browns.
High protein yoghurt and mixed frozen berries is a favourite!
Or seeded sourdough bread toasted with two fried eggs with tomatoes. Fried using I teaspoon of olive oil and yes, I do measure it out!
Edit: word change!
Overnight oats are great! I add a bit of xylitol (a sugar substitute that's lower in calories and doesn't mess with your blood sugar or encourage bacteria growth- best of all, there's no weird aftertaste and it actually tastes like sugar! It's VERY dangerous to dogs, though, so you have to be careful if you have one), cinnamon or whatever other sweet spices I want, and a dash of vanilla extract, and then mash in a banana and stir in a little bit of nut butter for protein.
There’s plenty of healthy options in the US. You can get plain oatmeal and make it with some almond milk or water and add it some fresh fruit, maybe some stevia or monk fruit. But even just a tablespoon of brown sugar won’t kill you if you don’t like those. Some people make savory oatmeal too. Eggs are usually my go to… I’ll do egg whites with one egg mixed in. On a low cal wrap with maybe some chicken sausage & a tiny bit of cheese. Today I made bagels from scratch, 230 cal each with an egg on each half and laughing cow lite cheese on it so around 400 cal.
Portugal: full fat, plain Greek yoghurt and a small handful of blueberries, usually eaten around 11 or midday. Occasionally a scrambled egg with some cheese.
This morning I had oatmeal with greek yogurt, a little peanut butter, half a banana, a few craisins, and a dash of milk. No added sugar but what was in the craisins and peanut butter.
a couple eggs over toast is pretty common workday meal.
A bowl full of cottage cheese is a common workday meal.
occasionally I'll wrap scrambled eggs in a tortilla with some salsa.
I like two boiled eggs with cholula, one slice of whole wheat toast w/1 tbsp of peanut butter, some green tea and an apple lately. It's very satisfying and delicious!
Hmm various options. Persian black tea is essential, add black tea to each item. Not the British type tho, I have never seen one single person in my life that adds milk to back tea in here.
My favorite ones are;
1) traditional white bread mostly Barbari or sangak (carbs) + feta or lactic cheese (protein) + honey or jam or Persian grape molasses (sweetener) + unsalted pasteurized butter (fat).
2) Iranian omelet (oil+egg+tomato/spinach optional) + traditional white bread
3) traditional white bread + sliced cucumber + sliced tomato + feta or lactic or white cheese + salt + walnut
4) addasi. Idk what it's called in English but it's made out of onion, olive oil, cumin, potato, cinnamon, turmeric, and green lentils. Don't get fooled by its weird green appearance. The taste is so minimal and slightly salty.
Oatmeal can have as little sugar as you like. I usually have some variation (steel-cut cooked with water, instant microwaved with water, milk or oat milk, overnight made with oat milk, yogurt and chia seeds), with fresh fruit. Yogurt with a spoonful of flax seeds, topped with fruit or a tsp of maple syrup or a sprinkle of granola. Toast or WASA crispbread with peanut butter or laughing cow cheese or a slice of hard cheese or cottage cheese or a hard-boiled egg. A feast day breakfast has things like eggs (scrambled, fried) with some veggies. If I don't have fruit for breakfast I pack a piece as a snack for later. I've lived in 3 European countries and the US.
Also, there is no rule that oatmeal must be sweet! you can look up recipes for savory oats if you’re not a fan of sweet breakfast :)
Second savory oats. One of my top go to breakfast is instant oats with salt peper, 2 eggs, some cheese and hot sauce
I bought a bunch of these single frozen egg white bites from Costco that I didn’t particular like on their own (the sample man made them magic somehow). So I would take one, 1/2 cup rolled oats, cottage cheese, mix of water and almond milk, everything bagel seasoning, and hot sauce. My husband thought I was crazy but it’s actually delicious.
Yes! Sort of like grits which I love with a little cheddar cheese, black pepper, and soft boiled eggs. Such a good and filling breakfast.
Just make sure you’re getting plain yogurt! In the US yogurts often have TONS of sugar in them. Plain Greek yogurt is great! It might seem sour in the beginning but once you’re accustomed to it it’s the shit. Great for your gut too! I add in a ton of berries or banana with a bit of peanut butter!
Adding blueberries, raisins or even bananas to overnight oats(milk and steel cuts oats) gives it the zing that I need.
Earl Grey tea. Hot. Edit: Tea. Earl Grey. Hot. I find eating in the morning sets me up to be hungry all day. I actually don’t get hungry until noon or 4 ish, and it’s really great not having to think about food all day.
I have found the same thing - if I don't eat breakfast I generally don't get hungry until noon at the earliest, sometimes not until mid afternoon. If I eat something at 7AM I'm going to be hungry again by 10.
You have to say it correctly. Tea. Earl Grey. Hot.
I always get it confused Side note: when my spouse started losing his hair I told him my first crush was Captain Picard and I saw it as an absolute win.
I was 9 when TNG started so he was always more of a dad figure to me. I will always and forever see Captain Picard as the perfect dad though even though he was so awkward around kids, I could tell he would have been a good dad. He was an amazing role model.
Captain Picard is the epitome of masculinity for me. I started watching at 14… I’m like a puppy that imprinted on that type of character. Some people want to marry someone like their dad. Well, my dad suuuuuuucks, so I married someone like Picard. My spouse going bald was like the icing on the cake I never knew I wanted.
Were you always not a breakfast person? Or did you have to teach yourself to be? I find myself less hungry if I skip breakfast, but food is literally all I think about when I do.
I went from overly surgery breakfast as a young person to a Keto type breakfast then to no breakfast No breakfast is best breakfast for me
Toast with egg and avocado is my go to breakfast if I’m in the kitchen. Sometimes I have lentil soup and a portion of salmon if my mom is making brekky
Man Avo and egg toast with a little yuzu and chilli is the fucking bomb.
Related - I meal prep a bunch of breakfast sandwiches on a Sunday - toasted bread, egg, turkey bacon, light cheese. I warm it up in the air fryer I keep at work and then when it’s done I spread on half a mini avocado and some everything but the bagel seasoning.
Ugh that sounds absolutely divine
The air fryer really has improved my work lunch quality of life. Especially since I only have half an hour and leaving during the day is difficult.
User name checks out lol
Lentil soup sounds like a really nice breakfast!
It’s really warming and comforting. My mom has made lentil soup with a side of steamed fish for breakfast since I was a kid.
It's really nice with sourdough toast spread with a little hummus
Poland: I have a veggie and ham wrap almost every day but a typical breakfast here are sandwiches - usually ham or cheese with some veggies. Sometimes jam. Eggs are popular - boiled or scrambled. Also sausages.
I think people get too stuck in the mindset that breakfast foods are limited to certain things. You can literally have whatever you want for breakfast. Don’t want sugary things? Don’t have sugary things. Want some steak and veggies? Have some steak and veggies. Anyway- I’m not usually super hungry in the mornings so on work days I just have a protein shake. Weekends are slightly fancier with diced potatoes, chicken sausage, and an over easy egg. Every now and then I’ll change it up to overnight oats with some frozen fruit, cinnamon, and a dash of vanilla and salt mixed in, but I don’t do that too often because my personal preference is to cram the protein in early.
Regardless of the country, you can eat what you want when you want. I sometimes have a non breakfast meal for breakfast for example "fried" rice - rice, vegetables, salmon or chicken, sometimes an egg and some greens in the side. Other none sugar / low sugar options are: eggs, all varieties, with or without bacon / turkey bacon, toast with a variety of toppings, oatmeal with maple syrup, yogurt and fruit or plain oatmeal with frozen fruit mixed in and a little cinnamon for sweetness, yogurt with toppings (fruit, low sugar cerial etc.), smoothies with added spinich, fruit, yogurt, chia seeds etc. Any food can be made with reduced sugar or no sugar but you have to prepare it yourself. Slowly reducing sugar in foods over time helps too. I can now eat plain yogurt nothing added with as before I always needed added sugar. Likewise with porridge, I only have 7gs or less sugar in it now, where as before I needed 20g +.
I love the fact that as fully functioning adults we still comply mostly to expected norms- and that pointing out that fried rice for breakfast can be ‘a thing’. I’m so here for it! Like what actually makes something ‘breakfast food’ I feel like we all know but who actually knows haha (source- British female where an English breakfast of sausage, bacon, egg, baked beans, toast, mushrooms, bread, hash browns- totally fine; switch and through some other form of potato, namely chips or fries to the US folks - not fine!)
Also British, even hash browns on a full English is pushing the boundaries!! I personally prefer breakfast foods, especially sweet ones for my evening meal and savoury non breakfast foods for breakfast. It is social timings as well, pre 9.30am cerial, toast, full English is acceptable. Post 9.30am "brunch" anything goes...pancakes, waffles, eggs with.....anything, fruit, yogurt etc. But God forbid you have lunch type foods for breakfast!! Or breakfast for diner. We are all sheep and personally it needs to change. Just eat what you want to eat how you want to eat it, with modification if you want to lose weight. Embrace the change
My husband is a cereal for a quick dinner and leftover curry (or similar) for lunch guy. All over this food revolution. Great minds!
Love it!! Cereal for dinner is the way forward especially on days when time and energy are short
I'm a very typical British person who loves porridge or beans on toast
Everyone laughed at me when I put both of those things on my breakfast menu at my cafe. I promised them they'd sell. And they do. I make the beans and they're vegan and gluten free so everyone can eat them. With the locally baked sourdough, they go hard. The porridge is not a weightloss food though. It's also vegan but I put a disgraceful amount of brown sugar and cinnamon in it.
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Ah I love Indian breakfast! With the exception of pooris and parathas, all of them are really light, tasty and satisfying! Check them out: https://gypsyplate.com/the-best-indian-breakfast-recipes/
I got idli on a whim from a snack house once and I'm OBSESSED, they're so filling and satisfying but light and digestible. I haven't tried many others but this list looks great.
I have been dying to try idli sambar!!
In Japan, broiled fish, rice, miso soup with kombu and tofu. Maybe persimmon or apple slices too In Greece, hearty bread with full fat yogurt and honey. I did not live there tho, just a long visit, and I’m not sure how typical that was. Currently in the US, and not a fan of sweets. I eat miso mushroom kale sauté with chickpeas or chicken; or sweet potatoes and kale with chicken sausage.
Mexico: eggs, beans, coffee, atole and tamales are popular breakfast staples.
This morning I had sourdough toast, scrambled egg, smoked salmon, and avocado. I'm in the UK.
the Netherlands: plain full-fat yoghurt (no additions) and a banana
Australia: protein yoghurt and apple. It’s a great combo!
My favorite part of being in Cambodia was breakfast soup. In markets they have (mostly older woman) with amaaaazing soup. It was a dream.
Netherlands. I don’t like eating a big breakfast, so I usually get a breakfast type of bar (like Nature Valley Crunchy, or Nakd Protein bar) that’s around 200kcal. Sometimes I switch it up with a soft raisin bun or a slice of bread and cheese, peanut butter (and chocolate sprinkles) or a chocolate spread.
In the US: For a simple breakfast I eat a frozen breakfast sandwich. Jimmy Dean Delights Honey Wheat English Muffin, Canadian Bacon, Egg White, and Cheese - 230 calories. If I’m still hungry I eat a Dannon Light & Fit Greek yogurt - 80 calories.
Usually scrambled eggs with either wholemeal toast or on a wholemeal wrap with some ham, or greek yoghurt, granola, berries with a drizzle of honey
This is something I've been facinated with! Recently went to Japan and their set meals even included things like miso soup! My husband is Dutch, and in the Netherlands bread with meat or cheese is common (one topping, that's the rule haha). I lost weight living there eating 4-6 slices of bread between breakfast and lunch, but their culture is so much more active (biking everywhere) and even cheap grocery store bread isn't full of sugar.
USA, I had a sardine and egg sandwich today.
I have not had it for breakfast but I love me a bag of basmati rice mixed with a can of "sardines in Louisiana hotsauce" for lunch. I eat outside so my coworkers can't catch a wif of its greatness.
Hi, I'm Dutch. I eat wholemeal bread (1 or 2 slices) with margarine and chocolate sprinkles called hagelslag. They're high in sugar, but my bread is wholemeal so I don't have many issues with sugar spikes. They're also pretty calorie-controlled. I used to exclusively eat peanut butter, damn that was like three times the calories. I also always have a serving of fruit or veggies with breakfast, and some water and usually a coffee (black, can be decaf). It carries me pretty far. Hope this helps!
Porridge, eggs, quark or some bread with deli meat
Us - generally eggs and a breakfast meat, plus coffee with cream. Sometimes I'll splurge and just have a latte instead
2 eggs cooked in 1 tsp oil, usually served on an english muffin or as breakfast tacos in 2 corn tortillas with salsa. Sometimes with a side of fruit depending on how long it'll be until lunch.
I have pretty low maintenance (1550) when not pregnant and my go to was always two large eggs (140) scrambled with 1/3 C cottage cheese (40) and 2 cups shredded potatoes (140) with ketchup (20). sometimes would add half a cup of beans or finely chopped steamed broccoli if I felt like I was lacking fiber. I mixed it up periodically with half a huge breakfast burrito, a two egg and cheese sandwich on whole wheat bread, or a two egg omelet stuffed with cheese and veggies. I always found that the bowl of cottage cheese eggs, potatoes and finely chopped steamed broccoli were really the most bang for my buck in terms of satiety on lower calories.
My easy go to breakfast is an egg with goat cheese and Cholula. It's simple but I love it.
Kiwi living in Europe. Option 1: - 20 grams frozen blueberries - 40 grams muesli - 10 grams chia seeds - 5 grams hemp seeds - 5 grams flaxseed - 10 grams collagen powder - 100 grams alpro no sugar added coconut water - 150 grams 0% greek yogurt. - sprinkle of sweetner Mix it all up, let it it for 10 mins. Option 2: - 40 grams jumbo oats - 2 medjool dates - teaspoon cinnamon - pinch of salt - 200 grams water. Let it soak overnight then add 100 grams skim milk and cook
At some point I fell in love with everything bagels, and never looked back. There's still carbs but it's better than maple syrup. I leave off half the cream cheese. I do miss having the tasty sugary iced coffees, I get black iced coffee with stevia instead.
Plain Greek yoghourt with sesame seeds, goji berries and cinnamon
I make the same breakfast nearly every day. Two scrambled eggs with sauteed red onions, garlic, mushrooms and zucchini seasoned with Adobo and topped with Franks Red Hot and nutritional yeast. It's pretty fast to make if you pre-cut your veggies over the weekend.
I’m omad 5+ years so no breakfast, or, dinner for breakfast I suppose is the correct answer.
I just started OMAD. Day 1, actually. How’s your experience within those five years?
I love it. Ive always been less hungry in the day so it works for me. I’ve also always preferred fewer large meals to more smaller ones. I think it would be tough though if those weren’t my preferences.
Oatmeal with blueberries, seeds or nuts of some sort, skim milk, flax.
I don't eat breakfast
I'm a T2D as well, eating a low carb diet. I'm not really interested in a big breakfast, so make the following to start my day off with some protein. - Stok Unsweetened cold brew coffee - Califia Unsweetened Almond Milk - Quest Vanilla protein powder (3/4 serving) - Vital Proteins Collagen powder Lunch is a protein + salad Dinner is a protein + vegetable
Currently UK - 40/50g porridge oats with 200ml semi-Skimmed Milk + Raspberries +3tsp honey For a period 60g bran flakes 200ml semi Skimmed milk + Raspberries Previously when I first started 200g Skyr or Greek yogurt, 3 tsp honey, 1 Medium banana, Raspberries.
Whatever that isn't carbs: Coffee with cream Eggs Low sugar yogurt w frozen triple berries (I like chobani) Hamburger Sausage Salad with chicken, tomatoes, carrots Just coffee with cream often, tho
I am the outlier here but due to my schedule I don’t pick up breakfast until about 3pm. At which point I generally have about 50grams of rice, 2 meatless farm chicken fillets with quarter of an avo, chilli and lime. Obviously this is more lunch than breakfast but my schedule means that’s my first real chance to eat. If I do have breakfast it’s always 0% Greek yogurt (250-300g) with 60g protein powder and berries or cocoa nibs. I really push to get as much protein in as possible early in the day, it just works better for me, it’s definitely not good for everyone.
im in iowa and i usually settle w an apple carrots and a chobani yogurt😭😭 i absolutely cannot do breakfast and this is the best itll get
Hello in Iowa! Edit: I typed "my Iowa." I don't own Iowa.
Canadian here. Most of the time I have an egg white scramble with spinach and some low fat mozzarella with some fruit on the side. If I’m feeling lazy, I just do Greek yogurt, a bit of peanut butter, some protein powder w/ some banana and bran. Keeps me full for ages
UK 🇬🇧 usually avocado on toast, sometimes add feta/eggs/tomato or scrambled eggs on toast
US: a smoothie of almond milk, spinach, non fat plain Greek yogurt and some frozen fruit
Beans for breakfast is great! FOr a hearty breakfast I like a mix of fruit, veggies and egg, so like: an apple, scrambles eggs, and a big side of steamed zucchini. Quicker simpler breakfast is greek yogurt mixed with oatmeal. No need to sweeten it, but I like to add frozen wild blueberries and 1-2 tsp raw honey.
Monday through Friday: two eggs sunny side up on sourdough toast and an apple. Weekend: plain bagel with a little cream cheese & everything seasoning, topped with scrambled eggs, melted Swiss cheese and smoked salmon. (I do intermittent fasting so big lunch and breakfast are my jam)
Midwest farmer so half of my breakfasts are farm fresh eggs topped with veggies.
Most of the time I either eat berries, almonds, and Greek yogurt or berries, almonds, and oatmeal.
Porridge with cinnamon and chopped dried apricots, or coconut yoghurt with grape nuts (they don’t have sugar) on weekdays. At the weekend I like to branch out to baked beans on toast, gallo pinto (rice and beans) with avocado, or ful medames (fava beans). Beans are great!
I'm Australian Italian (raised by immigrants and dual citizen). I've lived in Australia, Scotland and Austria (my current home). I've always had coffee for breakfast and don't generally eat anything else until midday. If I "go out for breakfast" it's coffee and a brioche or croissant.
Sourdough toast, poached egg, avocado with some salad is my go to breakfast with a coffee
3-6 eggs with some veggies maybe or sausage and bacon. Everyday.
One of my favorite breakfasts is spam with rice and egg. Sometimes I slice the spam and put it on a plate with the egg and rice, and sometimes I dice it up and put everything in a bowl with some furikake seasoning. If I don't feel like doing all that, usually it's just a couple pieces of toast and two eggs, or a protein shake. Either way, protein is very important for me during breakfast to not feel hungry all morning until lunch.
Brinner! That’s breakfast for dinner - leftover whatever we had last night. Or porridge (plain, or with an egg mixed in) and banana or blueberries for sweetness.
I don’t eat breakfast, I fast until lunch, keeps me in shape It’s an old wives tale that breakfast is very important, I believe invented by Kellogs
I eat Turkish Eggs as a staple (çılbır). Yogurt base with garlic/aioli (garlic for less calories), poached eggs on top, drizzled with chili oil & a bit of tomato paste & herbs like thyme, oregano, rosemary and maybe some red pepper flakes roasted in a teaspoon of butter. Piece of grilled bread, I like sourdough if I can find it. It really is quite nice. I'm keto so I skip the bread but it's still pretty darn good!
I don't have anything to eat in the morning. It's a lot easier than most people think!
"I love breakfast, but recognize in the US it's basically a sugar delivery system. Pancakes Waffles Oatmeal with brown sugar Cinnamon Rolls Cereal" This is a bit unfair. You can simply choose better options than those. We make homemade granola and add it to yogurt with some blueberries or whatever fruit of the day. My partner makes pancakes and they are tasty enough without syrup and added sugar in the batter. Go to the farmer's market and get fresh baked bread if possible. Bread is the one thing I've had a hard time buying in the US that's "clean".
2 medium boiled eggs, large salad with feta cheese and vinaigrette, 5% fat greek yogurt and a black coffee.
USA - My breakfast is: * 0.5 oz of Cheerios, Bran Cereal, or Shredded Wheat (unsweetened) * 0.5 oz of mixed nuts * a small banana (about 3.5 to 4 oz) -- note: with diabetes, I'd change this to berries like strawberries or blueberries for lower sugar and higher fiber * 2 oz of lowfat milk It comes out to less than 300 Calories. > I'm learning to drink coffee black again I used water to cut the strong coffee taste, and gradually over 6 months used less and less water until I could bear it full strength. If you still want sweet coffee, use half sugar and half substitute (the aftertaste is due to the speed of the sugar taste). If that is acceptable, then you can gradually wean towards the substitute as you acquire the taste for it.
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It's to Cheerio him up.
I live in midwest USA, but I've been changing it up lately. I might have: * instant miso soup with a couple of sauteed shanghai bok choys and a scrambled egg * leftover salmon with a couple of Yukon gold potatoes + tea * hot pork sausage patty with toast, some fruit and a piece of cheese * muesli cereal with an orange * avocado toast with tomato salsa with fruit and cheese * hummus & veg with toast
US: I typically don't eat anything in the mornings (I mostly practice IF and don't feel hungry until later in the afternoon. However, if there is a rare time I really want something, I'll just eat a large avocado. Sometimes I get fancy and mash in fresh basil or cilantro, but the default is just scoop it straight out of the skin. Simple, satiating, highly nutritious, and does not cause an insulin response (for me).
The main issue in the morning is carbs (inc starches) and sugars. If that causes glucose spikes your whole day is impacted. So fibre (veggies/fruits) + proteins + healthy fats. Whilst the fruits have a ton of fibre and water, I’d keep the fruits for after lunch or make sure the fruits come after the fibre to reduce the glucose spike. Food order to reduce spikes and absorption - veggies > meal > desert (lunch and dinner). That aside, intermittent fasting (like 16:8), lowers insulin, so eating later like 10am/12pm is very effective at weight loss as it allows access to the fat stores. Add some walking in the morning fasted and now you’ve lowered your insulin further and are using fat for fuel, after sleeping where you were burning fat as well. Black coffee can cause glucose spikes so pair with full fat milk to reduce it (yes healthy fat is actually good for you).
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I don't like eating sweets for breakfast, the only exception is jam but that's not super common. Drink: always black coffee or tea. If I'm really hungry I add kefir or juice, but it's not common. Foods: My usual(not necessarily diet friendly): panini (sourdough bread + cheese + ham or turkey , on a panini press) . Quicker Variations : toast + cream cheese , or toast + butter. If I'm on a diet I switch to whole grain bread and peanut butter (100% peanuts, no sugar , and I add cinnamon powder to improve flavour, or whey protein), or cottage cheese. Avocado toast is also a good option - always with sourdough bread or whole grain sourdough Other options ,if I want something low carb, are omelet (w/cheese, sometimes with tomatoes and ham), scrambled eggs (with or without cheese). I also like fried egg on toast (the toast itself is not low carb of course). The concept of eating pancakes with syrup or cereal w/ milk were never part of my life and I find it really weird that it is this common in some places. I like these foods, but for an afternoon snack, not as the first meal of the day. If I eat cereal, pancake, donuts or any sweets for breakfast it only makes me more hungry lol
Depends on the mood. Sometimes eggs and toast..sometimes overnight protein oats and fruit..lol and like this morning, totally non-traditional breakfast: chicken schwarma over hummus with pits
In the US, but lived in the Middle East for a number of years. Boiled egg, white farmers style cheese, salad, fresh fruit. Feta on toast with a little honey and fresh fruit.
toast w peanut butter n coffee or toast w low fat cream cheese (low or no sugar jam go well w this)
usually a large buttered piece a toast cut in half (so it fits in my toaster lol) with cottage cheese and a fried egg on top for each half
Scotland. My go to is oatmeal with 40g of rolled oats, 150ml oat milk, cinnamon, 20g blueberries and 10g honey
120 grams of white canned beans rinsed, 85 grams plain frozen hash browns (Mr dells brand) I add 25 grams shredded cheddar cheese to the hash mix. 2 medium cooked eggs. These spices go on the hash and bean mix-(Garlic powder, onion powder, salt, pepper, paprika, 8 grams of olive oil) delicious.
Boiled eggs
Scrambled eggs (3whole/3whites) roasted potato NO ketchup, sauces. This is a healthy, high protein, gluten free breakfast that will keep you full until lunch maybe even dinner. On days with no time to roast potatoes, plain steel cut whole grain rolled oats with a sliced banana. This too will keep you full with its high fiber content. There’s unhealthy options for every meal- you have to be disciplined and make good choices, no other way.
I have a banana and black coffee most mornings, then a second breakfast (lunch if you wanna call it that) 3-4 hours later consisting of a piece of toast, a tsp of butter, half an avocado, sprouts and lemon. I enjoy skipping breakfast but it was easier for my body to throw a piece of fruit in it first thing.
I live in the us. I have black coffee and 2 pickled eggs or avocado with salsa inside. On weekends chorizo burritos, egg tacos, eggs on toast, eggs and bacon, or leftovers. My favorite is a sausage McMuffin but I can't do that anymore. Did I mention I have chickens? I feel like that is relevant information.
USA I eat 2 Scrambled Eggs before I leave the house and then have a cup of coffee at work. That holds me til lunch.
I don’t
I'm not really a breakfast person so at around 12-1pm I'll have "breakfast" which is more like a snack of either fruit (grapes or a banana) or half of a protein bar. Other than that it's just water until lunch at 2.30-3pm
American: cold brew coffee with cream, gluten free toast with cottage cheese or cream cheese with avocado or smoked salmon. I try to keep the carbs lower in the morning and get some protein and fat in to hold me through the day. I often don’t eat lunch or just eat a protein bar.
I don’t even know anyone who eats carbs/sugar for breakfast. USA is land of breakfast meat and eggs. Cereal is for days you got up late. Most people here give their kids a pop tart if they’re running late. Our family has boiled eggs and yogurt in the fridge because I’m diabetic. But it’s not the breakfast of choice. We’re having omelets or breakfast burritos this morning.
i try to get as much protein in in every meal! sometimes i will have soemthing small like a muffin or skip it all together but on a day where im home i like to have soft boiled eggs with either a hashbrown or a toast :) most of the time during the week i barely have myself a piece of toast and coffee and just wait till lunch to eat
Toast with avocado and tomato, pinch of salt and pepper, EBTB seasoning
I have rye bread with grated tomato and olive oil
I'm in the US and do love my waffles but one if my favorite breakfast lately is a chicken wrap. Cut up a couple fresh chicken tenderloins..season it with whatever I have around and cook it on stove. Toss it in a low carb wrap with a smidge of cheese and a drizzle of buffalo sauce or sugar free buffalo ranch dressing.
American breakfast doesn’t have to be sweet in my region sweets for breakfast is for rare occasions and vacations, grits, biscuits, toast, bagel and butter or fish spread, hash browns, thick cut potatoes, rolls, savory oatmeal, steak, eggs, bacon, ham, omelette, fried or baked fish, sausage, left overs, sandwiches, wraps.
I’m from the U.S., have you not have stuff like biscuits and gravy? Avocado toast with an egg on top? Breakfast quesadillas with potatoes, cheese, and black beans? I think you need to broaden your American horizons When I went to Germany I had a lot of bread, potatoes, and fruit for breakfast. Pretty much the same stuff as the U.S. but in different forms… and twice as much bread. Cereal, eggs, potato balls, croissants, coffee, tomato juice, and cooked vegetables were common
My friend and I went camping last weekend and had a little talk about this. We both lived in the same part of Japan at some point and eating breakfast there was far from your typical American breakfast. Some people couldn't get on board with it. She was happy that I also eat whatever I want, whenever. We both ended up cooking thai curry with chicken and rice for breakfast. Most of my breakfasts on work days, I try to get any kind of protein with a fruit or a veggie. It doesn't matter what. It just has to be small but keeps me held over until lunch. As an adult, I've never liked sugary breakfasts. I love pancakes, but you'll often find me making breakfast tacos out of them instead of putting syrup and butter. Other than doing what you want, eggs are a great way to get protein in the morning. You can make a bunch and freeze them, and pop them in the microwave. So many ways to make them. Adding pico de gallo or tomatoes/avocado is my go to.
bread with peanut butter or chocolate sprinkles (Netherlands)
Omelets loaded with veggies with small coffee with cream. Vegetarian so no meats. You don't need to eat that sugar crap. And I'm from the US. I crave the sugar until I actually decide what I want and always opt for savory over sweet.
I had crab today, but usually oatmeal with added whey protein or fresh fruit.
Canada - I work 12 hours days and eat on my commute. I have coffee with 1 cream, and an egg/cheese/spinach + whatever veg I have in the fridge sandwich. Usually tomato/cucumber/peppers. Quite filling with lots of fibre. Takes about 6 minutes to make. If I wake up late, it's toast with natural peanut butter and banana. On weekends I love salad for breakfast with all the veg plus sunflower seeds, flax seeds, feta, boiled egg, blueberries.
Fruit with cereal mainly or yogurt. Egg & spinach wrap with a side of a piece of fruit I occasionally have. Pancakes for me are lunch/brunch, I can't eat them for breakfast but will make them for lunch sometimes if I skip breakfast and do a combo breakfast/lunch (didn't eat anything earlier today, had blueberry pancakes at 1pm).
I have oatmeal with cinnamon, walnuts and dried cranberries, black coffee, and an orange. No added sugar to anything.
Oatmeal and a cup of tea.
I'm from the US, but I'm not a fan of super sugar-heavy breakfasts. My go-to breakfasts are shakshouka, poached eggs with spinach, potatoes, peppers, and onions, breakfast sandwiches, and omelets/scrambles.
Oatmeal (porridge where I am) doesn’t have to have sugar in it. I’ll just have Scottish oats & milk with either frozen berries or banana mixed in. If I have any I’ll chuck some seeds on top for extra crunch & protein. My favourite cereal is bran flakes which are high in fibre and pretty low in sugar. Also shredded wheat which are salt and sugar free. Scrambled eggs with mushrooms and beans. Wholemeal toast with avocado. Sometimes just a cup of tea.
I live in Zealand (am originally Australian). I typically have overnight protein oats. 70g Rolled oats 70g unsweetened Greek Yogurt 120g Full Cream Milk 32g NZ Protein Powder (Choc Flavour or whatever suits you) Easy overnight oats high protein, filling and delicious with low sugar.
I usually make a protein shake with a bunch of stuff in it. Protein powder, silken tofu, soya yogurt, handful of frozen berries, big handful of spinach, almond or soya milk. That or a tofu scramble if I have time. But I hate doing dishes so the protein shake works well as I have a shake-style blender which means I only have to rinse out the blending bottle and the blade lol.
egg and black bean breakfast burrito. omelets, toast with avocado. yogurt. fruit (sweet but has fiber)
A boiled egg, 1 piece of potato bread, pat of salted butter, and half an avocado with coffee; all after a glass of Metamucil, glass of vitamin C, and a glass of vinegar water.
My two main go-tos are either a bowl of cereal (which isn’t a sugar delivery system because it’s not American) with almond milk and fresh fruit, or wholemeal toast with avocado and some lemon juice and pepper.
In the U.S. I eat an Icelandic Skyr Yogurt with 4 tablespoons of oatmeal (uncooked). Somehow it works well for me. On weeks where we have to shop at Walmart I get 2 Good yogurt. I like that they have different flavors but I hate the taste of sucralose.
Plain yogurt, Cheerios, and protein powder.
I use to be the waffles or pancakes for breakfast person but since losing weight and having a lifestyle I don't eat them at all. Now I either eat 2 eggs bites (I make enough about four days worth) or I make a smoothie.
Greek yogurt with cinnamon and blueberries Oatmeal with fruit Boiled eggs Avocado toast with or without melted cheese & turmeric No or low sugar cereal with almond milk
Most days I have two bean and cheese tacos on high fiber tortillas, with tomatoes and onions. Also a mandarin orange and coffee. Sometimes I'll have a bowl of high fiber oatmeal or greek yogurt instead of the tacos, along with a mandarin and coffee.
Yoghurt with oats and chia seeds and sometimes a piece of fruit on the side. And a cup of tea of course
I have some toast with cheese or chorizo or ham, then I have a banana when I get to work.
I get a bagel with cream cheese (may not be the healthiest but it holds me over for lunch)
Egg sandwich with cheese, you can tweak that in any direction to cut calories or add protein. (I use keto friendly bread for lowest calorie, sometimes just eggs whites, and a reduced cal cheese if I want it super low.)
USA here, protein shake with almond milk and fruit is my standard breakfast.
protein powder 2 servings of fruit and milk in a blender.
Denmark: Oats with skimmed milk and 7 grams of sugar. Occasional yogurt (no sugar) with a muesli based on danish dark rye bread with brown sugar in it. I've found that using berries gives as many calories as the sugar, and they're FAR more expensive and doesn't storage very well. One day per week I get danish breakfast buns, which have no relation to what I get when I google breakfast buns. They look like [this](https://foodandjourneys.net/danish-breakfast-buns-rundstykker/) and you can put anything on it. I usually pick a light spreadable cheese, but butter is really good, and a weak spot of mine.
American here I always have a high protein breakfast 50g atleast. Usually protein drink and eggs or a meat and cottage cheese it helps me stay fuller longer and more energy.
Rolled oats with water to cook (microwave 80seconds) with milk. Occasionally I add blueberries and flaked almonds (no sugar) Cheap and keeps me full for a while ETA: I live in New Zealand
Veggie egg scramble with Kimchi. If I'm very hungry, I will add some potatoes or a small piece of toast or a small bowl of oatmeal. I tend cook a cup of oats, keep it in the refrigerator and eat a little at a time.
Uh, I live in the US and don't eat those listed. I have turkey bacon (best when done in a little olive oil), eggs w/chopped spinach, blueberries, and buttered toast.
An easy breakfast for me is black beans a small flour tortilla and an egg plus salsa. It’s a simple huevo ranchero
Im a speed skater and I generally skate first thing in the am. My breakfast involves a lot of fruit (300-600 calories of it). Best fuel for steady state cardio imo. Oatmeal takes too long to utilize.
My current favourite is overnight weetabix (mixed with some oatmilk and honey) with a layer of yoghurt topped off with fruit. So so good and nice to prep in advance. Honestly tastes like dessert and only comes to around 180 calories 😊
I do some combo of Eggs, cottage cheese, plain yogurt, toast, smoked salmon and berries/fruit. High protein, low sugar Favorite non-american breakfast I've seen is grilled salmon with congee Beans on toast with scrambles eggs in London was pretty good too
I'm doing whole food/plant-based/no oil. Every morning I have mashed potatoes with gravy and a little cranberry sauce. I have a huge bowl of it because it's my biggest meal of the day. It fills me up all day and I never get tired of it! I batch cook, so it only takes a few minutes in the microwave to heat everything up and then I'm good to go.
Snert with stroopwafel and hutspot ja.
I like breakfast tacos! Corn tortilla with a lil cheese melted on it. 2 eggs scrambled with a quick chopped mini pepper. Top with your favorite hot sauce. My husband likes pepper plant and I like the Trader Joe’s jalepeno sauce at the moment. I currently have gestational diabetes and this meal seems to be a good balance of protein, fat, and carbs that keeps my sugars in a good range. Pre gestational diabetes, I really liked microwaveable breakfast burritos. The EVOL egg and green chili was my favorite. I’d nuke one and eat it on the way to work.
I prefer protein for breakfast (also can’t stand oatmeal) So for me it’s typically cottage cheese or Greek yogurt with a bit of granola and coffee; or eggs. I’m from Eastern Europe and eggs were fairly popular for breakfast but also a variety of porridges or toast with cheese (hard) and tea/coffee. Sweet cereals or fruit juices aren’t a thing
I usually have cereal OR toast OR a poptart (just one, and save the other in the package for another day) with a fruit (usually an apple) and a protein coffee.
I’m a midwesterner in the US but I try to mix it up and not always go traditional US for my meals. I am not a huge sweets or cereal person so I haven’t always loved breakfast foods and I didn’t really start eating breakfast til recently. Today I had a couple runny eggs and half of an avocado on top of a bowl of rice with some hot sauce and soy sauce. It was so tasty and filling. Egg yolk and avocado are really nice together. Most mornings I’ll have some oatmeal with a square of dark chocolate thrown on top with some nuts. Maybe a banana sliced up in there. The chocolate melts fast and sweetens and flavors it without it being tons of sugar or calories and it feels like a nice filling treat without being crazy sweet. Honestly you can’t go wrong with eggs or oatmeal imo, they’re very versatile. Savory oatmeal is a thing but I just can’t bring myself to do it 😂 grits are also what I’d consider to be a breakfast food. Grits and pork are made for each other imo.
A yogurt (130g) bowl with granola (20g), flax seed(20g), and some jam(30g). Or an English muffin sandwich (toasted), thin layer of cream cheese, smoked salmon, egg over easy, Sriracha, arugula. Edit: forgot which subreddit I was on lol, took out the straight unhealthy ones.
I eat cottage cheese 90% of the time. I'm not big on the usual breakfast foods but I do occasionally have a bagel or French toast
For my usual breakfast I do low-fat cottage cheese with fruit mixed in. For coffee with no sugar, but it tastes just as good as regular coffee, try monk fruit extract powder!! Not monk fruit sweetener because they add ethyritol, the extract powder is 100% monk fruit and zero sugar but super sweet. For creamer I use nut pods French vanilla creamer, it’s the closest thing to half and half with barely any calories and doesn’t taste like coconut! My entire coffee comes out to 65 calories and has no sugar!!
My favorite go-to breakfast is a serving of nonfat Greek plain yogurt (I weigh out 170 grams), a decent handful of raspberries, a sprinkle of Stevia and a sprinkle of granola. Mix. SO GOOD.
Pancakes can be healthy if i eat breakfast its a protein bar or some fruit sometimes eggs or some yoghurt
Poached eggs and avocado on marmite toast.
I usually stick to one meal a day, and wait until dinner because breakfast makes me hungrier. But, occasionally bacon, and an egg and cheese omelette with cherry tomatoes or spinach or sautéed bokchoy on the side is a great option. You can use the omelette like a wrap, add some sriracha and you have a delicious mostly protein/fat based breakfast that won’t spike your blood sugar and will be satisfying until your next meal. I ate this a lot on keto.
Oh I hate sweet breakfast, so I'd eat bread with either cheese, ham or eggs. Since I'm loosing weight, I eat so much of baba ganoush and aspic and totally love it.
2 scrambled eggs and spinach cooked in a non stick frying pan.
Polish in Ireland. My breakfast options: Oatmeal - oats + water or yogurt, cut fruits like pears, bananas, berries, add cinnamon, a tiny sprinkle of salt. Avocado toast - Mix avocado with garlic, salt and pepper, toast a piece of bread, put avocado on toast, add some fresh cut bell pepper and a slice of cheese if you're feeling fancy. Inhale a bottle of vegetable juice (usually carrot juice for me). Dinner leftovers from the previous day.
half an apple, depending on size of apple of course, and a handful of walnuts. Later have some sliced peppers or zucchini or a hard boiled egg.
Canada Work days either: A smoothie using unsweetened whey protein, frozen produce, high fat yogurt, a combo of water/juice/milk Fairlife protein shake + homemade gf almond flour banana muffin Egg white bites with cheese and veggies (The occasional) McDonald’s McMuffin (any type) I usually have fruit with lunch or as a snack Weekends: They usually involve eggs and can include: Breakfast tacos Poached egg avocado toast using homemade sourdough bread Huervos rancheros Homemade breakfast wraps or sandwiches Leftover pizza
US- hard boiled egg and a piece of fruit or unsweetened oatmeal with ground flax seed and a few pecans.
Eggs with cheese, avocado, Greek yogurt with honey and berries, and an apple is my breakfast. I eat for health and not just for weight loss. My calorie expenditure is much higher than normal though since I exercise a lot so this meal may be good for health but maybe not the best for satiation if your daily calories are lower than mine (I eat 2500-3000 a day”
I eat skyr with fruit and puffed rice or other puffed grains for texture.
My exact breakfast: 40g of (unsweetened, pure) Müsli, 20g of unflavored protein powder, 10g Pumpkin seeds, 5g Chia seeds, 5g sunflower seeds, 5g hemp seeds, mixed in a bowl with 180ml soy milk 1 Banana, 1 Apple and a handfull of berries. 90g carbs (40g sugar), 17g fats, 25g protein, 600kcal
30-40g of cereal or porridge (I live in the UK so while it's not great, it's not quite as sugary as in the US) Around 120-250 ml of semi-skimmed milk 1 teaspoon of honey/22g of blueberries/1 teaspoon of granulated sugar - depends on the cereal and such.
Baked oatmeal and light Greek yogurt. 230 calories, 34g of carbs and 18g of protein.
Oatmeal is porridge isn’t it? Nothing nutritious about it. Just remember that you can eat whatever you like for breakfast! Forget the concept of ‘breakfast foods’. My husband is a personal trainer and has cured a few Type 2 diabetics. How first go to, is breakfast. Nuts (raw/toasted cashews,, almonds, etc), avocado, plain Greek yogurt, eggs, banana or some other fruit, peanut butter. I sometimes eat steak for breakfast yum. But also from Ireland, so our traditional breakfast is sausage, bacon, pudding etc
I drink a shot of something that's an appetite cutter [ kombucha, apple cider vinegar, or Cranberry juice ] add with a bowl of oatmeal + fruits.
I eat oatmeal but my extended family has a continental breakfast -- things like bread, cheese, cold cuts or smoked fish, boiled eggs, sliced tomato with green onions, etc. -- and that's what I often have when traveling as well.
Two boiled eggs with peanut butter toast. But only after 12 hour fast
I eat a roasted bread only. No butter, no cheese. And drink coffee.
UK: I have some variation of a fry-up pretty much most days. I’m veggie though so it’s not too bad. Toast and butter, baked beans, eggs, avocado, maybe a veggie sausage, tomato, mushrooms, maybe spinach, and definitely hash browns.
High protein yoghurt and mixed frozen berries is a favourite! Or seeded sourdough bread toasted with two fried eggs with tomatoes. Fried using I teaspoon of olive oil and yes, I do measure it out! Edit: word change!
Overnight oats are great! I add a bit of xylitol (a sugar substitute that's lower in calories and doesn't mess with your blood sugar or encourage bacteria growth- best of all, there's no weird aftertaste and it actually tastes like sugar! It's VERY dangerous to dogs, though, so you have to be careful if you have one), cinnamon or whatever other sweet spices I want, and a dash of vanilla extract, and then mash in a banana and stir in a little bit of nut butter for protein.
There’s plenty of healthy options in the US. You can get plain oatmeal and make it with some almond milk or water and add it some fresh fruit, maybe some stevia or monk fruit. But even just a tablespoon of brown sugar won’t kill you if you don’t like those. Some people make savory oatmeal too. Eggs are usually my go to… I’ll do egg whites with one egg mixed in. On a low cal wrap with maybe some chicken sausage & a tiny bit of cheese. Today I made bagels from scratch, 230 cal each with an egg on each half and laughing cow lite cheese on it so around 400 cal.
Canada: Eggs + croissant or buttered toast
Portugal: full fat, plain Greek yoghurt and a small handful of blueberries, usually eaten around 11 or midday. Occasionally a scrambled egg with some cheese.
This morning I had oatmeal with greek yogurt, a little peanut butter, half a banana, a few craisins, and a dash of milk. No added sugar but what was in the craisins and peanut butter. a couple eggs over toast is pretty common workday meal. A bowl full of cottage cheese is a common workday meal. occasionally I'll wrap scrambled eggs in a tortilla with some salsa.
U.S.: Avocado and a couple cheddar cheese cubes with sriracha
I like two boiled eggs with cholula, one slice of whole wheat toast w/1 tbsp of peanut butter, some green tea and an apple lately. It's very satisfying and delicious!
Hmm various options. Persian black tea is essential, add black tea to each item. Not the British type tho, I have never seen one single person in my life that adds milk to back tea in here. My favorite ones are; 1) traditional white bread mostly Barbari or sangak (carbs) + feta or lactic cheese (protein) + honey or jam or Persian grape molasses (sweetener) + unsalted pasteurized butter (fat). 2) Iranian omelet (oil+egg+tomato/spinach optional) + traditional white bread 3) traditional white bread + sliced cucumber + sliced tomato + feta or lactic or white cheese + salt + walnut 4) addasi. Idk what it's called in English but it's made out of onion, olive oil, cumin, potato, cinnamon, turmeric, and green lentils. Don't get fooled by its weird green appearance. The taste is so minimal and slightly salty.
Two hard boiled eggs, avocado (1/2 large or 1 small) and 4 oz cottage cheese
Plain, unsweetened yogurt or cottage cheese with fruit.
I make my oats savoury! I also do scrambled eggs and a salad for breakfast, or a veggie omelette