1/3 cups water
1/3 cups milk
1/3 cups quick oats
Mix together in a microwave safe bowl and place in microwave on high for 2 minutes
Add any sugar, honey or natural sweeteners you want (chop some fruits up , or throw in some blueberries and brown sugar , or strawberries and flax seeds for an extra boost of omega-3
About 129 calories with only 4 grams of sugar(with out any toppings) and 6 grams of protien.
Protien helps keep you stay fuller longer :)
You can also make an omelette with cut up vegetable and a dash of paprika and pepper spice .
Or a peice of toast with a spoonful of peanut butter , a fruit, half a cup of plain yogurt with some sugar or sweetener , and about 10 almonds(takin too much nutscan really add up in calories (causin you to gain wait)! , 1 almond is 6.6 calories )
In other words try to get something with fibre and protien they breakdown slowly , so it'll make you fuller longer.
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Breakfast should be nutritious and high-calorie. As they say,for breakfast you should eat like a king, for lunch you eat like a normal person and for dinner you eat like you're starving.
Steel cut oats are awesome. Or rolled oats... oatmeal in general is great (NOT instant). Fruits are good, yogurts are good (unless you're one of those new-age "Dairy is poison" people), eggs (if you aren't vegan), etc. I like to have steel cut oats with blueberries and almond slices, or with avocado and mission fig.
You just don't want to start the day as either low-calorie OR anything that's pure sugar. However, if you have nothing to eat other than, say, coffee cake... it's actually better to eat that in the morning than it is at night. When that happens it's just a matter of having a crappy day versus an all out shitty day. Best to make stuff ahead of time, such as with steel cut oats.
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7 hours is a pretty long time.....
You would probably need to eat a 500- 800 calorie meal to stay full that long.
If you eat that big of a meal, you will feel bloated.
It would be much better to eat a 500 calorie meal and be full for 4-5 hours... with a mid-day snack to keep you going for the next few hours.
As others have said, oatmeal is good. Peanut butter is good. Fruit is good.
Protein does keep you full longer compared to other macronutrients (carbs & fat).
Personally, my favorite breakfast is peanut butter on a rice cake (100 calories for peanut butter, 50 calories for a rice cake) along with a piece of dark chocolate (50 calories for chocolate) or small apple (50 calories)... which runs about 200 calories and keeps me full for 3 hours.
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I usually eat a bowl of oatmeal with soymilk, ground flaxseeds, and cinnamon. I love it and it keeps me full till lunch =). I also recently saw a breakfast burrito recipe that looked quite good involving tofu breaded with cornmeal and sauteed. Put that in a whole wheat wrap with spinach, salsa, and whatever else you want and it would probably be a delicious breakfast. I'm looking forward to trying it out myself
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