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Losing the Baby Weight: WEEK 1. Rehabilitating Breakfast

March 21, 2011

As an RD, I am frankly ashamed of my breakfast choices since becoming a mom. I see now that having an active toddler and a baby in the house definitely influences what you eat. I used to roll my eyes at all of the moms eating stacks of Eggo waffles with syrup and butter and now it is ALL THAT I CRAVE.  I have fallen into the habit of eating this every morning. It’s quick, my 3 yo likes it, and it tastes great.

3 Nutrigrain  waffles: 300 calories

1 TBS flax seeds:          40 calories

1 TBS smart balance   80 calories

2 TBS Maple syrup    100 calories

coffee w/cream            40 calories

Total: 560 calories

Not a horrible feast in terms of calories (for an 1800 calorie diet) and it is chock full of omega 3’s with the flax and smart balance.  Still, it IS  super high in refined carbs and lacking in protein.  It’s also low in calcium, which I desperately need.  The sugar rush and caffeine get me moving each day, but I find that I am starving by 10am and make some poor decisions mid day when my energy crashes.

New Options?

Whole Wheat Bagel (Small) 150 calories

1 oz  cheese                                100 calories

1 fresh tomato                            40 calories

coffee w/ 1/2c milk*                 60 calories

*2% Milk

More protein and calcium and weighing in at 350 calories! I am sure that the toasty cheesy goodness would make me happy during waffle withdrawal.

2 Egg Omelet with Toast

2 Eggs fortified with Omega 3’s (check your grocery store. I’ve found a few options) 150 calories

1/2 cup chopped veggies (I like green onion, spinach, shredded carrots)                        25 calories

2 TBS Cheese                                                                                                                                       40 calories

2 Pieces whole grain toast (with 3 grams fiber per slice if you can get it)                     220 calories

1 Tablespoon smart balance                                                                                                          80 calories

510 calories– I’m a big believer in a good breakfast when you are exercising in the morning. It keeps you from going insane at lunch and eating the first fast food combo meal that heads your way. This would probably be a weekend only type of thing for me. I don’t have time to put this together often…but I love a good omelet.

Some Fast Ideas in a Range of Calorie Options

 

  • 2 packets of “Weight Loss” oatmeal. This oatmeal is fortified with protein and extra fiber. Quaker Oats makes a version…I’m sure others do, too. 2 packages is about 350 calories and is great with a piece of fruit.
  • Carnation instant breakfast served warm. Sometimes I add this to a cup of coffee in a “to go cup” and am ready to dash out the door with a 250 calorie drink that is full of vitamins, protein, calcium, and fiber. You can add a piece of fruit or some graham crackers if you need to munch something.
  • Cheese grits. 1 cup prepared grits made with water and 1/4 cup shredded cheese. I like this with lots of fresh cracked pepper and a dash of hot sauce. Add a boiled egg for protein and a piece of fruit. (300 calories total)
  • PB&J. use whole wheat bread and whole fruit preserves or slice up your own fruit. It’s quick, it’s portable and easy, it’s about 450 calories.
  • English Muffin with Turkey and Cheese . Toast it and enjoy. It’s about 300 calories. Add an egg for an extra 70 calories.
  • Yogurt and fruit Parfait: I’m not a fan of this one…but if you like it, it’s a healthy way to start your day. Layer 1 cup of yogurt with 1 cup chopped fruit and 1/2 cup cereal. It’s usually around 300 calories. Watch out if you’re using granola which can drive up the calorie count. I like low sugar and high fiber choices like Fiber One for this.
  • Tortilla with Cheese and Veggies: melt cheese, tomato, green onion, whatever floats your boat! Or just go with cheese and salsa in the toaster oven. Very fast, very good! With a small size tortilla and 1/4 cup or 1 slice cheese it’s about 300 calories.
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6 Comments leave one →
  1. Sandra permalink
    March 21, 2011 3:29 pm

    Thanks Jen! Even though I am not a mommy I will be going along with you on your mommy weight loss challenge. We are doing a biggest loser challenge at work. I hope you don’t mind me passing along your tips to everyone else that is doing the challenge. Some just want a quick fix weight loss diet, but not everyone. Several of us are trying to make healthy lifestyle changes.

    Keep up the great work mom!

    • Jen permalink*
      March 21, 2011 4:46 pm

      Thanks Sandra! This plan should work for anyone looking for healthy and easy food choices. I hope you get some great new ideas 🙂

  2. March 21, 2011 5:59 pm

    Thanks for the breakfast ideas! Breakfast is usually Marc’s dept. to make for us, and it’s usually egg white scramble w/ whole grain toast. Or our newest fave is steel cut oats (that I always make the night before in the crock pot so that they are ready when we wake up) with skim milk, chopped nuts and cinnamon.

    • Jen permalink*
      March 21, 2011 6:02 pm

      That is so wonderful that Marc makes breakfast!! With Jeremy’s crazy hours, we rarely get to enjoy breakfast as a family of four. Love the steel cut oats. I am an oatmeal queen! You can do so many fun variations.

  3. Laura Hodges permalink
    March 22, 2011 12:39 am

    First, thanks Jen for this information…I have printed this out and will be using these recipes/ideas!
    Second, I would like Amanda’s recipe for the steel cut oatmeal cooked in the crock pot…that sounds fab!

    • Jen permalink*
      March 22, 2011 3:42 pm

      I’m glad you got some new ideas! I will ask Amanda about the oatmeal and forward to you!

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