Breakfast used to be a time I ignored. I knew how important it was. Knew all about how it could shape the rest of the day, food and mood wise. Regardless, I usually opted for something easy that was loaded with sugar and caffeine, like Starbucks or Red Bull and some kind of carb food. There was little or no protein involved.
Since I started eating whole foods almost 6 weeks ago, breakfast has become a whole new experience. Now, I spend 20-30 minutes on breakfast. I may not always be hungry the second I wake up, but once I get the food started my stomach starts to growl.
Breakfast now includes a latte (125 cal) every morning (this is my only caffeine of the day). 1 cup 1% milk, 1 Tbsp Hershey's Lite syrup (yes, it's a bit of sugar, but it's 25 calories and I'm not ready to give it up yet), and 2 shots espresso. I've been drinking it iced lately.
Then I will have one of two breakfasts:
2 (organic, free range) eggs, over easy (140 cal)
2 slices Ezekial sprouted grain bread--toasted (160 cal)
1/4 avocado, which I spread on the toast like butter (~100 cal)
1 serving eggbeaters (60 cals), with 1/4 c LF yogurt on the side (25 cals)
3/4 cup cooked steel cut oats (170 cals) with 1/2 cup frozen blueberries & raspberries (50 cals) and 1/8 cup walnuts (100 cals)
I measure everything. The first breakfast is 525 calories; the second is 530. I alternate them about every other day, or will have the 1st two days in a row, then the 2nd two days in a row. I love real eggs, but know that I can't eat two every single day.
When I first started eating this big of a breakfast, it seemed like waaayyy too much food. Now, I've adjusted. I sometimes eat half my oats in the kitchen and the other half while I'm getting ready for work (yes, in the bathroom, I don't care. I used to eat Ben & Jerry's in there, so there's not much difference except I don't eat my oats with the door locked).
When I don't binge eat at night, I wake up hungry. My body now expects this much food. I don't get hungry again for 4 or 5 hours. More importantly, I am not craving sugar or caffeine at 10 a.m. or 3 p.m., because my first meal is balanced and not sugar laden, and the rest of my meals are, too.
This morning I wasn't feeling well. My throat is scratchy and I feel like I'm getting a cold and am worn down (which started yesterday but it was worse this morning). For breakfast I only had a latte and egg beaters with yogurt. But that is an exception. I was hungry and feeling puny at 10:30, so I had 1/4 c cashews.
For lunch I had my breakfast oats w/berries & nuts, with 4 oz turkey slices and leftover zuch/squash/tomatoes from last night's dinner. I will have 1/2 cup cottage cheese and 2 mandarin oranges this afternoon as a snack.
Not sure yet what dinner will be--some kind of protein with veggies or a salad. Then around 8:30-9 pm I will have yogurt (half greek, half LF) and strawberries & fresh pineapple, probably with 1/8 c. walnuts thrown in for crunch. Kay Shepperd prescribes a fruit and dairy before bed, which is why I started having them together, and this last snack (for me) is helping to keep the late night food cravings away.
So that's the gist of my food day. I usually have a sweet potato with cinnamon at lunch instead of oats, but otherwise it's just the protein and veggies that alternate day by day. I sometimes have a starch at dinner, and sometimes I don't. Just depends on how the rest of the day has been.
I will likely have to adjust the amount of food I eat as my weight goes down. But I'll take that as it comes. Right now I'm happy to have stabilized my blood sugar every day. I don't crave foods unless I'm having hormone issues or shoving down emotions.
But it's not the FOOD that is causing cravings. Not anymore. It is such a relief.