HOME > Chowhound > General Topics >


Diet Breakfast

Hello dudes,

Right now im on a nutrisionist diet (2500 calories a day), which makes me eat 6 times a day, i feel full, but not happy. full because i eat plenty and many times, but its not what i was used to, 3 big carb meals (example. cheesey chicken spaghety with white rice, lol, tastes great!).

Heres what i need on a breakfast

CARB - 2 faces of whole wheat bread ( i love healthy choices 7 grain) or 1 1/4 cup of high fiber cereal or 2 small pancakes...things like that

FRUIT - 3/4 cup of blueberries or 8 strawberrys or 15 green seedless grapes or a small apple, or 1 orange, 2 spoons of raisins....

Milk family - 8oz of fatless milk or 6oz fatless yogurt or 8oz "Light and fit" yogurt or 2oz of regular milk

MEAT/PROTEIN - 3 turkey ham slices (no fat), or 3 swiss cheese (the nasty fatless one, atificial! i hate that mother!) or 1 egg with 1 slice of ham and 1 nasty cheese slice, or 1 1/2 ham with 1 1/2 cheese

FAT- (cooking purposes) 2 spoons of olive oil, or 2 canola or light margarine.....

Liquid - coffee water cristal light.....no juice

Note: i cant do sugar at all.......

So you now know why i feel no hunger, but i dont really enjoy my food, its not like my old 3 to 4 egg ommelette with cremini mushroom honey ham lots of nice creamy cheese, bell peppers onion and Pancakes with little bleuberries insides and strawberrys drenched in maple with nicely done bacon (not too hard, not soft)!!!!

ive been changing my habbits to correct my wrong methods, before i get to my 30's (im 26 on march) because we all know metabolysm is somethig to respect......

i dont feel hungry just not happy with the food.....2 breakfast ago i did pancakes, and it was such a frustration because it seemed so thin and tasteless, plus the quantity was small in comparison to just eating everything separate.....

it seem i eat with my eyes first....

my girl told me she read people that eat too many carbs get addicted, their bodys ask for it like addicts

  1. Click to Upload a photo (10 MB limit)
  1. Many nutritionists hand out very bad advice, e.g., "eat highly processed fake food, such as 'non-fat cheese.'" I suggest you shop around for someone who can advise you how to eat real food within the parameters of your diet.

    1 Reply
    1. re: pikawicca

      exaclty...im really picky about food...dont eat fast food, becuase i hate quemicals..dont really buy organic, but there are things that logically are quemical, like articial flavor, splenda! i hate splenda, crap! stevia for me plz...even that !!! want brown sugar!

    2. Can you do an egg white omlette, (with 1 or 2 eggs) mushrooms, green peppers sauteed in a bit of olive oil, with bit of *real* cheese? (I can't believe that the artifical stuff is better for you than the real stuff...just small amounts of the real stuff).

      Also, have you had a full physical done by your doctor? I think that this would help you determine what eating habits require more of a change than others. For example, if you have high cholesterol vs. low or regular cholesterol, this would help determine your eating habits as well.

      3 Replies
      1. re: CorinneM1

        yep, its required by the nutrisionist...i guess shes exagerated, but what can keep

        1. re: CorinneM1

          I like this idea. Egg white omelet, small amount of regular cheese with lots of flavor like feta, extra sharp cheddar, parm, blue, and veggies.
          Or, because your diet calls for an egg have a one egg omelet and load it up with veggies, chopped canadian bacon and a tiny bit of good cheese.
          Or a poached egg on toast with the other piece of bread toasted, some yogurt and fruit.

          Re toast, this may sound weird but I put lots of things on toast (cottage cheese & pepper, peanut butter and plain yogurt, cheddar & tomatoes...) so what about a smear of plain yogurt topped with fresh fruit on your toasted bread. Tastes better than it sounds.

          And truly, you will be amazed at how you adapt to new foods and flavors after a while. I don' t think I could stomach sweetened yogurt any more because I am so used to, and like, plain yogurt but this wasn't always the case.

          Good luck!

          1. re: fern


            ill try the yogurt on toast, it sounds nice to my ears...lol

            can you explain a bit more about the poached egg, i dont understand the term...

        2. Echotraveler—good for you for taking charge of your health. You don’t say what you are seeking the assistance of a nutritionist for. Weight loss? Fatigue?

          I saw a nutritionist (he was also heavy into “alternative”, e.g., Eastern, medicine, but his credentials were as a nutritionist) many years ago because I was feeling fatigued all the time and he determined that I my blood sugar was all out of whack and that I had a tendency towards hypoglycemia. How he got me back into whack was (among other things) to change my diet. He removed caffeine from my diet (although, eventually he let me have tea in limited quantities.) He advised me to eat 6 small meals a day to keep my blood sugar from having giant peaks and valleys, and to cut from my diet sugar and anything my body could rapidly convert into sugar, which meant no refined starches, no bread, no potatoes, no white rice, no alcohol. Egg pasta—prepared al dente-- was allowed in moderation (the protein in the egg balances some of the carbs, he said) . Sweet potatoes were fine, recommended in fact. Rye breads and other kinds of breads and cereals such as spelt etc. were okay.

          He also recommended I get away from the artificial sweeteners completely—the research wasn’t as extensive then as it is now, but he had a couple of theories about artificial sweeteners triggering either a physiological or psychological craving for sugary things and he felt it was better to just lose the taste altogether.

          Fruit itself was a-okay. (Fruit juices and dried fruits, on the other hand, were a no-no due to the high concentration of fructose sugar which would be absorbed quickly in such high concentrations.)

          What that left me with is meats, vegetables, fruits, legumes, nuts, and complex carbs—he specifically recommended I become acquainted with quinoa, amaranth, and millet.

          He also said, once I’d been following the diet for awhile, he allowed me to have the occasional “restricted item”—ie., sugary dessert etc. but, he said that I should only eat them in small quantities and after having some protein. Basically, he advised me against eating sweets on an empty stomach because of the rapid absorption, the same way you wouldn’t really have alcohol on an empty stomach.

          What I can tell you was the first two weeks were awful. I had terrible sugar cravings all the time. After that, it got much easier. Seriously, after about 6 months, I lose the sugar craving altogether. This isn’t to say that I don’t still love and enjoy sugar, I most definitely do, but I view it as something I can have only small amounts of occasionally. And I have to say, I’ve had to follow that program for many years. The longer I stick with it, the better I feel. Everything I’m telling you was told to me many years ago, and I’m sure science has advanced, but, it works for me, so I stick to it. When I stop being vigilant and let more and more refined carbs creep into my diet, the worse my energy level gets.

          This diet was not a weight loss diet, but because I was eating mostly lean meats, whole grains, fruits, dairy and vegetables, I actually did lose weight when I went on the diet initially.

          On a separate but not unrelated topic, I am currently trying to lose weight and am following Weight Watchers Core plan. Basically, the core plan is very similar to the diet my nutritionist put me on years ago (with a couple of key exceptions, like nuts). The weight is coming off, I feel great, and my energy level is high.

          Anyway, I don’t know if any of this helps you, but your program seemed similar to mine in a couple of key ways, so I thought I was share some of my doc’s recommendations and thoughts in case they might help you. Actually, I’m not sure what, exactly, you are asking in this post or if you were just sharing… I have a thread going about core plan recipes if that would help at all: http://www.chowhound.com/topics/473398

          Good luck!


          4 Replies
          1. re: The Dairy Queen

            THANX! it does help! well im overweight around 40 pounds, i dont have anything wrong yet...but i dont want to catch something becuase i was irresponsible with myself...

            now at 25 i want to give time to myself, people me included dont give time to themeselves...because of the hecktic lifestyle our society is pretending we defend....im tired of being robbed of my money by my goverment and tired of being robbed of my time by the fast food fast fast population that keeps getting dummer with each newborn brought to life.

            1. re: Echotraveler

              If you're just on a calorie-restricted diet with no other restrictions (cholesterol, diabetes, sodium, etc.) then you can do a lot better than the diet you're on. There's no reason you shouldn't have small amounts of sugar, except that it will cut into the number of calories you can use on other things. I've been doing 1500 calories a day, and with 1000 extra calories I could do a lot (actually, 2500 calories a day is the recommended daily amount for an adult male who isn't involved in heavy labor or athletics, so it really doesn't require anything except portion control and watching added fats and sugars).

              Find a new nutritionist. Seriously. This one is not very imaginative and probably used to dealing with people who are really sick, not otherwise healthy young people who need to lose weight. Or you can dump the nutritionist and try one of the Weight Watchers plans -- what's good about the plans is that they teach you how to eat in the long term and the real world, not some artificial eating plan you're going to discard at some point and go back to your old habits.

              Or you can do some research and design your own plan -- as I said, I've been doing 1500 calories a day, six days a week, and I lost 30 pounds in the few months I've followed that pretty faithfully. Basically, I eat what I want as long as it fits in the 1500 calorie "budget" -- I could eat a candy bar or a plate of pasta, but I'd be pretty hungry the rest of the day! I use an online calorie tracking system (there are lots of them), a couple of books with food values (calories, proteins, etc. -- this info is also available on the net and in the datebases of the online calorie tracking sites), and a scale to monitor amounts and portion sizes. If you're just eating off a list of foods someone else made for you, you never really learn to evaluate choices for yourself. What my plan (or something like Weight Watchers points) does is teach me what are appropriate amounts to eat and what the impact of certain choices is, and I can apply that knowledge to any situation. If you learn about food and nutrition now, you can apply that knowledge for the next 50 or 60 years of your life!

              1. re: Ruth Lafler

                i agree, what good is a diet you cant follow as a lifestyle....im not ditching her yet, but i need to write down mush info i need to ask her, like her take on artificial stuff...and things like that...

                right now im guessing doing 6 meals a day is very good, and ive eaten everything i do, but with consiousness on the quantity..
                my vision of quantity was very off...3oz of meat vs 9oz, and 1cup of rice vs 3 to 4 depending the goodness

                thanx! i need to start learning on how i could actually know how many calories im taking daily....

                1. re: Echotraveler

                  Another thing you might check is her credentials. Technically anyone can call themselves a nutritionist, but a registered dietician requires specific educational components as part of his/her degree, successful completion of certain exams, etc. This isn't to say that your person isn't knowledgeable....just that it's a good idea to know what background he or she has.

                  In regards to your breakfast, you've received a lot of good ideas thus far. Also keep in mind that you don't necessarily have to have "breakfast food" for breakfast. Sometimes a healthy lunch or dinner item hits the spot in the morning. Best of luck to you!

          2. I agree, skip the artificial stuff like the horrible fake cheese. What about soft cheeses, which often lower in fat, like fresh mozzerella and feta ?
            Better yet...yogurt cheese? Ricotta? Cottage cheese (Friendship brand is very satisfying to me). Greek yogurt is very satisfying and thick, higher in protein. The low fat and even 0% taste very good.

            Roasted veggies (in a little olive oil, salt & pepper) are very satisfying too. Basic recipe I use is roast in 375 degree oven till done to your liking. I have used cauliflower, sliced cabbage, broccoli, asparagus, carrots, brussels sprouts (cut in half) and make big batches which I eat the leftovers of over the following days. Throw some in an omelette, as part of salads....on leftover brown rice, in a saute..it really is nice to have around and actually tastes good.

            Get yourself some good cookbooks to experiment with, if you like doing that. Try Mollie Katzen's Vegetable Heaven and Sunlight Cafe. In fact, check out recipes on her website, she has a lot and they all tend to be very healthy:
            There are many other great authors to try, I have heard Jack Bishop, Peter Berley and Deborah Madison also have great books.
            Good luck!

            1 Reply
            1. re: poptart

              thanx for the advise, currently i dont have an oven..well actually the oven is there, it just doesnt work..lol

              i have many puertorican cook books.....i was thinking of vegeterian cook books..ive been visiting a place called "Veggie Garden" here in Puerto Rico, and find the food so delicious! and its vegetarian!~ i hated vegetables before i started on sushi 4 years ago, after that i didn't really think a vegetarian lifestyle could be delicious, but that place made me think! its so damn nice!

            2. I limit myself to around 1500 calories a day and my typical breakfast is one of the following: (all of these include a small bit of fruit and a glass of water)

              1, one piece of toast (whole grain) with 1 tbsp peanut butter
              2, one whole wheat/ flax organic frozen waffle, toasted, with 1 tbsp peanut butter, tiny amount of syrup
              3, 1 serving of oatmeal, oat bran, or Red river ceral (Canadian) as you'd prepare on the outside of the bag/box with 1/2tsp of brown sugar, few raisin and tiny bit of 1% Milk
              4, 1 fried egg on toast (whole grain) with a tsp butter

              Since you need 2500 cals I'd just add another piece of toast or include a bowl of yogurt or add an extra egg. 2 egg omelet (or done any way) would be nice with a piece of toast

              3 Replies
              1. re: livetocook

                knowing how to measure and calorie value of my portions seems to be the "golden rule"

                knowledge is power

                1. re: Echotraveler

                  there are a lot of great websites that help you get accurate calorie information for almost any food out there...


                  also, it might be a good idea to get a small food scale...i bought mine at the dollar store and it really helped me figure out correct portion sizes. have lost about 25 lbs. and counting.

                  good luck.~

                  1. re: soypower

                    I love Calorie-count.com. It's very easy to use. I've lost 10 pounds since July but, I'm not a large person to begin with. I was however a large girl about 8years ago. I lost that weight in a very unhealthy way. When I started to feel my pants get tight this past summer I decided to check everything I was consuming. That's when I found the calorie count website.

                    You really can eat anything you want when you limit portions or stick to a proper caloric intake. And you're right. Knowledge is power. I figured out where and when I can put in real sugar, good fat, good carbs and I've had no problems. Anytime I add something new that has a sweetener in it, it either ends up going in Hubby's tummy or the garbage. My palate is too sensitive and I find the taste revolting.

                    As of today, I've decided to stop buying any yogurt with Splenda in it. Gaahh it just sticks to my tongue :) Good luck from me as well

              2. You know, Echotraveler, if your reasons for consulting a nutritionist are to lose weight and eat more healthily and have support and guidance while doing so, I really do recommend Weight Watchers. I've been following Ruth's fantastic progress with her common sense approach, but, personally, I've found I need more support and structure. You have to weigh in and attend a 1/2 hour meeting weekly. You can track your meals and exercise either online or on a little paper "log" they give you. I can't remember how much the whole sha-bang costs, it's like $20 to join, then $10 a week after that... I joined on the "e-tools" program, which means I pay $30 a month (or something like that) and I get to attend all the meetings, plus use the tools (points and activity tracker; recipe database; forums; etc) on the website.

                Weight Watchers has two programs, "Flex, aka Points" and "Core" (which is what I do, because I hate to track, weigh and measure--more on that below)--but, you can actually switch between the two as often as weekly, if you wish.

                Basically, on Flex, you get a certain number of "points" that you can/should eat every day (plus 35 "discretionary" points you can use at any point throughout the week--all at once, not at all, or a little every day). There are no foods that are "off-limits"--you can eat anything you want, as long as you weigh it or measure it and look up the "points" value in the WW materials so you know how many points to count it as. Most people who follow flex choose it because they think it offers them more flexibility and because it teaches them the skill of "portion" control, i.e., learning how much is a proper serving size. Also, they think it gives them to have the most flexibility to eat anything they want. I will say, I have followed "flex" in the past, but honestly, in order to not feel hungry all the time and because of the blood sugar issues I described previously, I basically ended up eating "as if" I were on the core plan anyway. The downside for flex for me is that the counting and tracking makes me absolutely obsessive and serves as a constant reminder that "I'm dieting", whereas on the core plan, I just feel like I'm constantly making a series of healthy choices for myself.

                Under core, there is a listing of "core" foods (basically lean meats, fish and poultry; fruits; vegetables; whole grains; eggs; legumes and tofu; nonfat dairy)--you do not need to weigh or measure any of the core foods; you may eat them as often or as much as you want as long as you stop when you feel "satified" (ie., you can't stuff yourself with them, but you shouldn't be starving, either.) Most people who follow the core plan do so because (like me) they can't be bothered with weighing and measuring. The skill you end up learning on the core plan is understanding your body's cues for "feeling full" and "feeling hungry" and, as a by-product, you also learn portion size. Under core, you also get 35 discretionary points to use every week if you want to eat a "non-core" food like a glass of wine, or cheese, or dessert. There are no foods that are "off-limits"--you can eat anything you want, but, if it's not a "core food", you must count it towards your 35 discretionary points. The down-side of core is that it's really hard to eat out.

                Under both core and flex, you get extra points for every day you exercise (they have a little "activity tracker" tool that helps you figure out how many more points you get depending on the intensity and duration of your exercise.) Also, both core and flex have a listing of 8 "good health" guidelines you must follow which are: you must have at least 2 servings of dairy per day; you must have 2 tsp of "healthy" fats per day (olive, Canola, or flax seed oil); you must have at least 5 servings of fruits and vegetables per day; you should choose whole grains whenever possible (for flex, this means at least half your grains choices should be whole grains, for core, of course, it's all your grains unless you want to use your discretionary points); you should have a multi-vitamin every day; you should drink 6 oz of noncaffeinated beverages every day; you should exercise daily. I can't remember the last one, I think it has to do with eating a variety of foods.

                I have to say, I think the core plan has really forced me to eat more fruits and vegetables and more whole grains than ever before. Overall, I think I have adopted much healthier eating habits and I've been forced to learn how to cook more healthily. I really miss cheese and bread. It's not that I can't eat cheese and bread, but, if I do, I have to count them towards my 35 points and I've found I prefer to use my 35 points towards dessert or a glass of wine.

                There are some people who try to use the "fake" fat free cheese and artificial sweeteners, etc. to get them through the program and, I confess, on occasion, I do that, too. But, I only do it once in awhile and, usually, I wish I hadn't because it just doesn't taste good. :) .

                I think you lose weight under both programs and can eat healthily under both programs, but, like so much in life, it is what you make of it.

                Anyway, here's a discussion on core vs. flex if you're interested in learning more. http://www.chowhound.com/topics/475006

                However you decide to proceed, good luck with it all.


                3 Replies
                1. re: The Dairy Queen

                  I agree with your assessment. I developed my system (which I later found was very close to the Flex system) because I like the planning and analytical aspects and because I need the discipline of the structure. But it can be impractical in situations where you can't measure everything or have to eat out a lot (like when traveling). I think probably the best way to use these systems is to start on Flex (or a similar system) and learn the lessons about portion control and calorie and nutritional values of various foods, and once you've internalized that, use something like Core as a lifelong eating plan.

                  Also, don't forget to exercise -- a thin person who doesn't exercise isn't any healthier than a moderately overweight person who does. I think especially for a young man like Echotraveler, exercise is going to melt those pounds off pretty quickly, especially a combination of cardiovascular exercise and strength training to build lean muscle mass and increase your metabolic rate (muscle burns more calories even at rest than fat). For a young man in particular, since muscle weighs more than fat, your total weight should be less important than your body composition -- it's not how much you weigh, it's how much body fat you have that's really important. Rather than a nutritionist, you should see a personal trainer who can help you have a fit body, not just a thin one.

                  1. re: Ruth Lafler

                    thanx i guess ive already started to loose some pounds, we do at least 3 days of 5k or 8k walking, in general we are strict walking 5 days a week...i walked and walked, and it didnt seem i was loosing pounds, now ive notisably lowered my carb and meat intake, and boosted my vegetable and fruit intake a lot!...

                    im not doing any weights, because i read that is burnt faster by walking .....

                    im happy you guys are helping!=-)

                    1. re: Echotraveler

                      I eat Kashi or Peace cereal and a banana every morning, although sometimes I'll splurge on a bagel with cream cheese on weekends. I eat a lot of chicken and veggies, usually in dishes that I can spice up with hot sauce. I need some flavor, after all. Fruits for dessert and snacks, although that gets tiresome in winter.

                      Also, Ruth Lafler is absolutely right. Lifting weights speeds your metabolism and helps burn fat. You'll lose faster if you combine the two. But it's important to note that the scale can't rule your life if you're working with weights, because muscle weighs more than fat. If I'm toned and muscular, I can weigh the same or slightly less than when I'm being sloppy, but I still wear a smaller waist size. Worry more about your BMI than your weight.

                2. I second Dairy Queen - sounds like WW Core Plan!

                  If you are unhappy w/ the nutritionist, look into WW's Core plan. Lots of success stories on here about it.

                  1. I don't know much about weight loss, but it does sound to me like you need more flavor in your diet. Try making infused olive oils, flavored with basil, sundried tomatoes, ginger, whatever flavors you like. When you cook with it, it adds an additional, interesting layer of taste to your food.

                    Also, two of my favorite breakfast foods are roasted / grilled tomato and soups (like roasted butternut squash, leek, asparagus). You can make tomatoes in a pan on the stove with no oil at all. Wash some good, cherry tomatoes, put 'em in a pan on medium heat, and keep 'em there until tomatoes are soft, but still retain their shape. Sprinkle sea salt over them and either fresh-ground pepper or fresh basil leaves, if you like those.

                    2 Replies
                    1. re: cimui

                      what about cottage cheese & tomatoes - a bit of pepper & salt - fabulous and super healthy. You could add some seeds for crunch - sunflower.

                      1. re: cimui

                        I love grilled or roasted tomatoes too! Unfortunately, here in Toronto, all we are getting are horrid green pieces of cardboard with no taste, texture, or point.

                        Spring can't come soon enough!

                      2. It may be surprising to say this on Chowhound, but if you are not hungry, and you are trying to lose weight, it may be a good thing not to enjoy food so much if it makes you eat less.

                        My hubbie's doctor actually advocates eating the same thing for each meal every day during weekdays (e.g. PBJ sandwich for lunch everyday, etc.). No variety actually curbs appetite. On the weekends she eats other things in moderation.

                        I didn't see a nutritionist but am on the reduced carb 'diet' since 2003. I noticed the more refined carbs I ate, the more I craved. For me there's a threshold (about 80 grams of carb) that when I cross I started to gain weight and started having the carb cravings.

                        So I follow about the same regiment as others had mentioned - reduce refined carbs, and try to reduce sugar intake.

                        For breakfast you can do berries and low fat yogurt (no sugar added) combo. Any of the fruits in the berries family (strawberries, blueberries, raspberries, blackberries) have lower sugar. Other unconventional breakfast stuff I ate: chinese tea smoked eggs, cold cuts, leftover dinners.

                        Hummus with veggies can be a good snack.

                        I also roast my own nuts assortment and season them with lime juice, soy sauce, a touch of honey, chile, etc. and use that as a snack. Fresh mozzarella balls drizzled with a touch of olive oil and good balsamic vinegar can very very tasty and satisfying.

                        Good luck.