Thursday, September 19, 2013

Ideas and Suggestions for a Diet Breakfast


Doing a long term diet is a physical and psychological effort. I already described my diet experiences, and to further assist people embarking on the long journey towards weight control, here are my suggestions on what to eat during each meal.

Here are my breakfast ideas for starting a great morning.

Important: Please note that I am not a nutritionist, so all recipes and suggestions only come from what I found to work for me. Please review the suggested food items and consider them against your possible digestive, allergic and nutrition limitation

Breakfast is a very good and healthy way to start the day. Forget about 'feeling bloated', 'can't eat anything but coffee before lunch'. A nice breakfast will prevent you from visiting the vending machine and drinking sodas and soft drinks. I eat my breakfast after a morning exercise, usually between 7 and 8:30 AM (varies from day to day)

My typical workday breakfast is:

Tomato Cucumber Salad
by Dasha on Flickr via
wikimedia commons
  • 2 slices of bread
  • 1 tomato
  • 1/2 fresh cucumber 
  • 4 slices of cheese (usually feta cheese)
  • 1/2 glass of liquid yogurt, WITHOUT FLAVORING 
  • a glass of water
  • Season fruit (peach, plums, apple, grapes)

You can replace the cheese with other types of cheese, or try some low calorie spread, although I try to avoid spreads as much as possible

As an alternative, you can do a fruit breakfast:

Culinary Fruits
by Atomicbre via
wikimedia commons
  • 1 banana 
  • 2 apples / peaches / oranges (not squeezed, eaten whole)
  • a handful of nuts
  • a handful of dried cranberries
  • 1/2 glass of liquid yogurt, WITHOUT FLAVORING 
  • a glass of water
  • Pack a banana for later, this breakfast vanishes very quickly from your stomach

I estimate that my breakfast would average around 730 calories, which may seem like a lot, but it is your fuel for the busiest part of the work day.


Once a week, on a weekend after a long ride I reward myself with the following breakfast
Sunny side up by yomi955
from Kyoto via wikimedia commons

  • 1 slice of bread
  • 2 eggs (usually sunny side up)
  • 1/2 fresh cucumber
  • 2 slices of cheese
  • 1/2 glass of liquid yogurt, WITHOUT FLAVORING 
  • a glass of water
  • Season fruit (peach, plums, apple, grapes)



This breakfast looks quite monotonous, but the vegetables make it very refreshing, and the piece of fruit helps with the sweet craving.

The yogurt helps immensely with the digestion of the breakfast without adding sugar.

As an added benefit, the weekday breakfast is very fast - everything is eaten fresh so the preparation time is the time you require to take the food out of the fridge and wash the fruit and vegetables. I never spend more than 15 minutes on breakfast, and I don't rush.

The next meal should be lunch, without munchies and snacks between them. In the meantime, drink plenty of water, tea, and coffee as usual

Visit us here for ideas and tips for lunch!

What is your breakfast choice? Please tell us in the comments!

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