Monday, December 13, 2010

A Maze of Choices

Over the last 3 days of calorie counting and trying to find my way in a world of food, I have come to a few conclusions.

1. This is harder than I thought. I figured if I went back to eating healthy, whole foods and kept the calories down I'd drop weight AND be satisfied. Nix that. It has only been a few days, but so far the scale is going in the wrong direction AND I am not satisfied. (More on the satisfaction issue later). I bought some high protein, high fiber, whole grain, low cal bread and I think it affected me. Not sure WHAT is affecting me, actually, because I added back in too many things at once. But I am retaining a LOT of water, in fact, I am so bloated that my jeans are tight around the middle and I feel so icky. Today I have cut the grains back out to see if that helps. I am still eating fruit... a couple servings a day. I am out of agave nectar, don't have sugar in the house, but I had a cookie at a Christmas event yesterday and it was icky and made me feel sick, so I threw half away. This morning, I had Egg Beaters with a little low fat cheese for breakfast and got dizzy and nauseous. This is nothing new but I'd forgotten how, most of my life, if I do not have at least *some* carbs for breakfast I get nauseous. I guess it is a blood sugar issue? So I had a Clementine, but still felt ill but I waited til 10 o'clock and had a Greek yogurt. Then I felt fine. Anyway my point is, it is confusing to try and figure out *how* I want to eat... I have cut out artificial sweeteners, and now grains, but not sure what else I am doing. Need to eat more veggies, that's for sure.

2. I am never satisfied. I seem to always want what I cannot have. Human nature perhaps? Grass is always greener syndrome? While I was on Medifast all I wanted was a banana or an apple. Now that I am allowing myself a wide variety of foods, I find myself wanting ice cream and cake. And let me tell you, I know *for a fact* that if I went to the store and bought ice cream and cake, I'd want candy and cookies instead. When I was drinking my coffee with Splenda-infused creamer, all I could think of was a Starbucks latte. Now I have actually TOLD myself, that IF I truly want a latte I can have one if I fit it into my calories, I don't even want one. Not at all. Guess what I want? A Medifast Hot Cocoa @@.

So, what I am learning is to just enjoy whatever it is I am having in this day, in this moment. When I reach for a Clementine and my brain says "wahhhh, I want a candy bar!" I shush that voice, focus on my orange and enjoy the sweet juiciness and aroma that is there for me to savor.

I do have a request, though. I am trying to find a couple of standard, go-to breakfasts I can eat that do not contain any artificial sweeteners. In the past, my go to breakfasts were oatmeal, or an egg/spinach burrito in a Carb Balance tortilla (which I discovered yesterday have sucralose in them! ugh! why??), or a piece of whole grain toast with natural peanut butter and a grapefruit. Since I am trying to cut out/back on grains, I need new ideas. Greek yogurt works, but what else do you eat for breakfast? I'd appreciate if you'd share your usual breakfasts with me in the comments.

It's a sunny, warm day (so far) which is very welcome after weeks of freezing dreariness, so my plan is to get out and take a walk at the park today after I take my daughter to school. I hope the sunshine holds on til then! It will be a special treat.


Hanlie said...

I know so well what you're talking about... As part of my recovery from illness, I have some dietary restrictions. When I could eat these things without a thought I never even craved them, but now they seem to be taunting me from every corner... We'll get there!

Joy said...

Hi Lyn, sorry to hear the first couple days have been kind of rough but keep at it. I am sure your body is just readjusting and will be done in a couple days and you will feel back to normal. Keep your head up :)

As far as breakfast goes, since i know you like more natural foods, I would suggest any combination of the following things:

Eggwhites (hardboiled, scrambled w/some lowfat cheese, omelette)
Lean sausage
Turkey bacon
Greek yogurt
Veggies (in omelette, etc.)

Sorry, I know none of that is very unique. What about getting a gluten free cookbook and getting some breakfast ideas out of that?

Joy said...

Also, thank you for commenting on my 10 Things post. Might I request that you do it too? I would LOVE to learn 10 random facts about you, Lyn! :)

Banded Girl said...

My favorite go-to breakfast is black refried beans (I get mine from Trader Joe's) and a fried egg cooked until the whites are set and the yolk is runny. Much as I love breakfast cereals and steel cut oats, they just don't keep me full for long. Beans and an egg do wonders--full until lunch time each day!

Anonymous said...

((( hugs ))) My fav breakfast is hot cereal (Bob's Red Mill Mighty Tasty GF Cereal) and some protein - peanut butter or trail mix, no-salt cottage cheese...mmmm.

Ex Yo-Yo Dieter Debbie said...

I eat the same breakfast every day (boring, I know, but I enjoy it). I've also always remembered Dr. Oz (You on a Diet) saying that most people who've successfully kept their weight off eat the same breakfast most days.

So, what do I eat? A banana and then drink coffee with skim milk and Truvia (stevia). Then I drink a bottle of water. About an hour later, I have a bowl of regular Kashi Go Lean cereal sprinkled with Kashi Go Lean Crunch on top, with skim milk on it. It's the perfect combination of protein and carbs for me.

Bread (even high fiber) does the same thing to me...major bloating.

Finding your way through endless options of food choices is tough...just keep stopping and trying to figure out what would be the most satisfying, but healthy option.

Your description of never being happy with your choices reminds me of how I used to binge...I was always in search of the "perfect food"...which, of course, didn't exist when I was really trying to feed my emotions.

It's hard, but try to stop and question what and why you're choosing what you're choosing. Eventually, you may see some patterns start to emerge.

Anonymous said...

I love eggs for breakfast since they actually keep me full! I eat breakfast at work so I always try to keep things simple - one of my go to favorites is 2 eggs with a laughing cow light cheese wedge broken up and microwaved for 1 min30 sec (stirring constantly) or so. You could also add some deli meat like turkey or ham for even more protein. Hormel makes good ones that are uncured (no added nitrates)...can't remember exactly what it is called natural selects or something maybe? Enjoy!

PlumpNotFat said...

My breakfasts are on the heavy side. I've just always been a breakfast person.

I either have eggs/spinach/cheese/shrooms, oatmeal/protein mix/honey or brown sugar or bread things/peanut butter/protein mix/bananas.

Probably none of that will help you but wanted to be honest in my answer ;)

MargieAnne said...

Hi Lyn. I too struggle to find a happy balance between what works, what makes me un-well and eating as natural as possible.

Breakfast for me must be a no-brainer and whether or not it meets your criteria is for you to decide but it has a reasonable nutritional balance if you don't want carbs. I have this almost every morning of the year and am now also making a frozen version. I will have to put it in small tubs because it's more like a sorbet or ice block than icecream.

Here's the recipe.

Handful of frozen berries or whatever fruit you like. 1/2 cup Greek yoghurt, 1/2 cup of milk, 1 rounded scoop of whey protein powder, tossed together in the bowl and whizz to make a very yummy smoothie.

This has no added sugar. The whey powder has stevia in it so even when the fruit is tart it can still be pleasant. If it's too thick I add a little water.

It's just a simple shake but there is real fruit and the only additives are those in the whey powder.

I love eggs but they can make me nauseous if I eat them first thing.

Another way to eat yoghurt is with a crunchy topping, maybe nuts and toasted oats.

If you want to base your breakfast around yoghurt it's not too hard to vary the accompaniments.

There's no reason why you can't eat fish or chicken for breakfast either. A roasted veggie salad would be good especially if it's left over and only needs a quick re-heat with your favourite cheese.

My Turkish friends have finely diced salad of tomato, cucumber, capsicum and feta type cheese for breakfast every day.

Hope this gives you some food for thought.


gaelowyn said...

i eat lunch for breakfast a lot of times. I have sandwhiches, but since you're trying to reduce carbs, rollups work.
I get deli meats that I can know what's in em.. get those that aren't honey cured.. Ie rotisserie flavor or oven roasted are generally sugar free(additional sugar free that is).
roll those up w/some cheese if you like. I do lettuce and cucumber and a small amt of red onion.
eggs are big breakfast items. same w/bacon. I'm doing the new Weight Watchers.. and for me, one and a half slices of regular bacon fits in well every few days.
I know some people really like the super high protien/high fiber kashi cereals. No clue on sugar content w/those, as I avoid cereals almost completely. I love em, but I get blood sugar drops way too big w/cereals.
I made a ham, egg and cheese scramble the other day. One item of each. very tastey. fit into my day's allotment really well. I'm losing steadily, so I'm really happy!
You're doing great Lyn!! I think you'll find this phase of things helpful later when you ease yourself back into a "maintenance" program.
and again.. you've been such an inspiration to me!! keep up w/your PT stuff!! You will find it amazingly helpful in the end I bet!(and this reminds me that I've been slacking on my home PT exercises for my shoulder myself!)

Stacy said...

I used to eat cereal every day but have recently switched to having an egg substitute omlete with FF chees slice and diced turkey sausage. Sometimes I put sauteed onions and peppers inside, sometimes a little salsa on top. It just depends. I lost almost 6 lbs this week after it taking since August to lose 17 lbs. I think switching my breakfast had a big part to do with it. I've also been drinking about 120 oz of water a day (with Crystal Light but it has artificial sweetner) and I think that was a big part too.

I keep skinny cow ice cream sandwiches in the freezer. I buy the mint chocolate flavor so that fulfills my desire for choclate and icecream if I crave either one. DH and DSD don't like mint so I get those for me and fudge pops for everybody else. That gives me a little bit of a "cheat" but it's not bad. Of course, I include it in my calories.

Have you looked at I LOVE their site and they have a separate recipe site that I've found some really great stuff on. I can input my recipes and it'll give me a breakdown of everything per serving. I can also pull in from that on the calorie counting page so it makes it really easy to keep track of calories. I use Stacye13 as my name there too if you want to check it out and add me. The site's free and it really is very useful.

froggy said...

I am the same-ish breakfast school too with a twist -
Plain greek yogurt with different stuff - could be just one addition or a combination (for me always watching the carb count - T2)

chopped strawberries (chopped is easier to measure and I can do enough for a week)
chopped blueberries
chopped blackberries
silvered almonds
smushed banana
drizzled honey
smattering of grapenuts
smattering of homemade granola

Courtney said...

1/2 cup of cottage cheese with 1/2 of any fruit, really. My personal favourites are blueberries, strawberries, or kiwi.

As for the icky feelings, hang in there. I'm sure your body made a transition when you started Medifast. Your dedication and positive attitudes motivate me every day! Keep at it!

Kristen said...

I love to make a fruit smoothie for breakfast. Mine usually look like this:

1 cup skim milk
1 banana
1 cup frozen fruit (usually blueberries)
1 tsp canola oil

I follow weight watchers, which is why I throw the oil in there to get one of my oil requirements out of the way. No need to add ice- the frozen blueberries keep it cold and the banana works as a thickener. Made this way, it's not very sweet, so a little honey might be a good addition since you don't use artificial sweeteners.

It keeps me full for a ridiculously long time!

Nibuca said...

I alternate two different breakfasts. Normally on weekdays I have:

1/4 cup greek yogurt + 1/4 cup grapenuts + 1/4 cup dried cranberries (or blue berries or fresh fruit) + 16 oz hot tea (no sugar) + 1 Tbsp ground flax seed

On weekends I'll have:
soft boiled eggs on a pieces toast with a banana
1/2 cup cooked oat meal + ground flax seed + raisins or dried cranberries.

With every meal I group protein with complex carb. This helps me to feel full for longer. I usually eat breakfast at 9:30am and get hungry for lunch at ~12:30pm. Then I get hungry again at ~3:30pm.

My biggest hurdle currently is that I'm still taking two where I should only take one. Ie, I had two hotdogs for lunch over the weekend when I would have been satisfied with only one... as a result of taking two I wasn't hungry at dinner time.


Diana said...
This comment has been removed by the author.
Diana said...

Lyn I know it's a struggle right now, but you'll figure this out. I think it's especially hard coming off of MediFast, and eating real food. That's a lot of work involved in finding what works for you. I've seen my friends go through this exact same thing transitioning from MediFast to regular food. It's hard to do, but you can do it.

Here's my standard breakfast that I have almost every day. It seems to be the right balance of carbs, fats and protein for me. After eating this I can go a full 3-4 hours without even thinking about food.

1 egg - 70 calories
4 thin slices lean Canadian bacon that I buy from Costco - 50 calories
1/4 cup 2% sharp cheddar cheese - 70 calories
1 Sandwich thin or 1 slice Dave's Killer bread (100% whole grain, organic) - 110 calories

Drink 24 ounces of water with this meal - it's just a rule of mine so you don't have to do it, but I make myself get in tons of water. It helps.

This is 300 calories, or 7 Weight Watcher Points (it use to be 6 under the old plan, but the new plan says it's 7).

I love this breakfast. I take the Canadian bacon and put it in a pan with a little Pam. I saute it until it's a little brown (brings out the flavor). Then I add the egg and mix it in with the Canadian bacon, but don't overcook it. Take it off the burner and stir in the cheese. Now you have a yummy gooey combo. I either toast the bread or microwave it to warm it just a bit, then make a sandwich with the mixture. I love it.

Sometimes if I have leftover vegetables, like Brussels sprouts, I chop them into tiny pieces and add to the mixture. It bulks it up and I get in a veggie or two with breakfast.

This is my favorite all-time breakfast. The net carbs are relatively low because the Sandwich thins are 22 carbs but 7 grams of fiber, so net 15 grams of carbs. If I use the bread then it's 23 grams of carbs less the 4 grams of fiber, so net 19 grams of carbs. No carbs in the Canadian bacon, cheese, or egg. The high protein and a bit of fat from the egg and cheese keep away the hungries.

I've tried it with fat-free cheese, but it's not the same. Totally ruins the taste and the texture. It's worth spending the calories (or Points) on the 2% cheese. It makes it taste decadent and delicious. Like real food. :)

Try it, you'll love it!

Twix said...

I like greek yogurt and pb or almond butter or any nut butter mixed in. :) I had a small serv this morning and then got busy and just now finishing my second breakfast. I like scrambled egg beaters, turkey bacon, potato hash, and cottage cheese. Of course I had a coffee with it. High in protein, low in fat, and it should last until supper. I'm having troubles, too, with breakfast because most of the quick grab this stuff is grains and that sets me off. I do recommend the yogurt, the little cheese wheels, nuts, nut butters, eggs, cottage cheese, cream cheese, lowfat turkey bacon - however I will eat regular with mod. What about if there was time a breakfast pork chop?

bbubblyb said...

I hope you can find that right balance for you. I'm not sure you've heard me talk about my homemade protein bars but I have them every work day for breakfast. To me they are like having a piece of cake. I do put splenda in them for added sweetness but have forgotten it or been out a few times and they still taste pretty good. The recipe is on my sidebar. I just make a batch a week and they are my go to treat. You can change up the recipe with different fruits too. Lately I've been making them with can pumpkin and cranberries which cuts down on the calories because I don't add the peanut butter or bananas. They do have whey protein powder in them though so not sure you want to use that. Hope you find a few more things you like.

Anonymous said...

I am not low carb or anything like that, but I used to eat too many carbs so I cut them out where I can and won't miss them. I used to not be able to eat eggs without toast, but now I can, as long as they're scrambled or similar...not over easy. Here are my go-to breakfasts. Mostly they include eggs beacuse I have found that if I eat something carby, I'm hungry right away, but eggs keep me satisfied all morning. I also eat whole eggs, not just the whites.

1. Scrambled eggs. The number depends on what my body is telling me that day. Sometimes it's 1, sometimes 2, sometimes 3. Sometimes I put a sprinkle of cheese on it. I cook these with coconut oil. I do not use non stick skillets. I have done lots of research on coconut oil so that's how I do it.

2. Omlette. Usually 2 eggs, once in a while it's 3 but that is very rare. Sometimes a sprinkle of cheese. I put in peppers or green onions if I have them. Also cooked with coconut oil.

3. If I feel like I need a carby thing, I will have 1 egg on an english muffin or one of those arnold sandwich thin things.

Sometimes I add a piece of sausage or bacon to those.

I never, ever eat cereal. Cereal is too full of sugar and I am hungry afterwards every time. I don't even buy it anymore, my kids usually eat some variation of what I am having.

I don't eat "fake" foods if I can help it, and I don't use artificial sweeteners.

So yeah nothing very creative, and if you're not into eggs, it won't help at all. I just know that I lose the most weight when I have one of those things for breakfast.

mrs darling said...

I have 2 breakfasts, They never change except for weekends. During the work week it is either an Atkins protien drink or an ounce of hard cheese with 1 slice of stoneground bread. That's it.

JettSetter said...

What happened to the Transitioning phases??? Jumping right off without going through the baby steps will be a disaster! I AM SPEAKING FROM EXPERIENCE!

mk said...

Green smoothies!! Or a couple sliced apples with almond butter. Sometimes I'll have an egg with veggies wrapped in a whole wheat tortilla (which is grain, but not much). Or ... I eat homemade granola in the winter often, but that doesn't help much either. The first two things I listed are my go-to breakfasts. Good luck!

Anonymous said...

I am not a breakfast person so I eat a big green salad topped with cut up chicken breast vin/olive oil dressing and a few high fiber crackers. I stay full until around 2pm. One thing about changing your diet is your body has to have time to adjust..everything changes even your bowell habits..keep up the water to move things some upper body strength training to burn up some calories..muscle does weigh more but it also burns more cals. For us women it is important to note that both forms of fiber are important (soluble and insoluble) one attaches is self and the other sweeps out the junk..for women it removes excess estrogen that can lead to female cancers. We consume in our food daily phytoestrogens from different food sources mostly due to processing..fiber is a must for good health all around.. ease into it however. Hope this is helpful for you:) another breakfast choice for me is scrambled eggs, spincach and a little feta cheese and a few crackers for added fiber. Susan B.
Lyn i had to remove you from my fb because of privacy settings..for my families safety.

Anonymous said...

my go to's are:

egg/egg white/turkey sausage on toast I toss in veggies if I have them cut up...which is often.

flourless (egg and pb) crepe wrapped around a turkey sausage w/a fruit

oatmeal in almond milk w/ fruit and possibly topped w/ nut butter and a tiny bit of agave syrup

I pretty much eat those 3 breakfasts everyday. On the go, I make a protein smoothie or have greek yogurt.

Catherine H. said...

I usually have scrambled eggs with various cheeses mixed in, salsa on top. Often I have a smoothie: several raw eggs (can use Eggbeaters, but if you buy good eggs from a farmer, no need), 3 oz. Cream cheese, 2 T. Coconut oil, 2 T. Cocoa powder, stevia to taste, and a handful of ice cubes. Sometimes I vary it by adding peanut butter, whey protein, or flavors like mint extract. I got the basic recipe from Sheila Pike-Pereyra, at, and adapted it to suit my tastes. I am commenting for the first time although I've been reading for quite some time. I wanted to give my two cents since you seem open to a change. You've mentioned that you did low carb before Atkins-style. I wonder if you would benefit from trying again? You said Medifast is low-carb, but you could probably go lower and that might be what your body needs. Have you ever read Protein Power, by the Drs. Eades? Dr. Michael Eades' blog is very interesting and informative. Also, another source of nutrition information it seems you would be interested in is the Weston A. Price foundation, at They are all about the grass-fed, naturally raised meats and organic vegetables, etc. They have a great site full of helpful informtion, too, as well as a diet book (Eat Fat, Lose Fat by Sally Fallon and Mary Enig) and a cookbook (Nourishing Traditions, by the same). I hope you'll look into them, as they could be very helpful for you.

Anonymous said...

I concur with greek yogurt/ protein/ berries - I don't smoothie it, just mix well and allow the protein powder to "bloom". Oh, to avoid the artificial sugar issue, you could use unflavored protein powder and sprinkle powdered sugar on top where you would get the most mouth feel. Indians often eat a mung bean sprout mix with a carb for breakfast, which is lighter and more refreshing than it sounds.

I'm not surprised by your weight stall on medifast - it makes sense to me that a diet that causes 7lb/month weight loss, will slow down after a 40 pound loss, since your body uses fewer calories at a lower weight. Even at 10 calories/pounds, that adds up to 400 calories/day and almost 4 pounds less over the month. Plus dieting itself causes a drop in metabolism. I think it's not too difficult to replicate a psmf diet like Medifast with whole foods and a lower calorie level, but it's basically 3 lean-and-green meals plus fish oil. I really hope that you'll find a way to get exercise in, as that will allow more calories and carbs for weight loss.

Anonymous said...

I've been trying to cut down on carbs but not completely. I usually have oatmeal for breakfast, sometimes with fruit, no sugar. Once or twice a week I will have eggs or cottage cheese. Every few weeks I will have tuna with vinegar sprinkled on it (no mayo) for breakfast. Sometimes a bit of white meat chicken. I think cold cereal is awful for me, whenever I used to eat it I would become ravenous way before lunch. It never happens with the above breakfasts.

I'm not convinced that those protein bars are a good thing, they always seem like candy bars ...


Beth said...

I'm going to have to agree with mk on this one- green smoothies are an AMAZING way to incorporate lots of veggies into your daily diet and stay full for a long time!

There's no exact recipe I make- usually lots of spinach, chard, or kale depending on what's available. I usually throw in a tbsp. of coconut oil, and then lots of fruit! Bananas, strawberries, apples, oranges, melon... the possibilities are actually endless. Then sometimes, if it needs a little more sweetness, I drop in a little bit of agave nectar.

If you're worried about the vegetables, don't! You can't taste them! I am an extremely picky eater, and I actually crave these smoothies. I've seen 5 year olds begging for more "slime". I drink a quart of these throughout the morning, it keeps me full, and the energy I get from them is unbelievable! Also, it's an awesome supplement to a diet- they've helped me drop quite a few pounds!

If you want more info, check out! Good luck!

Awlass said...

I usually eat a few scotch eggs. Wrap hardboiled eggs in a mix of 2 oz sausage and 1 T ground flax per egg. You could remove the yolk and stuff with spinach and cheese, or serve over a small salad. They are full of protein and very tasty! If you keep hardboiled eggs on hand, they are so fast to cook! And the flax adds extra fiber and omega 3s.

Fit B said...

For me breakfast is always egg whites, veggies and fat free cheese. I find if I start my day out with this combo I stay full for awhile and it keeps me fuller longer than grains.

foodmasochist said...

1c kashi go lean cereal w/ 1c original soy milk or 2 vegan sausage patties w/ 1 peice whole grain toast plain

Anonymous said...

Warm sweet potato with cinnamon.

Anonymous said...

Some of my favorite breakfasts are these,

Steel cut oatmeal made really thick with 1 tsp of brown sugar. Sometimes I make it an apple pie or pumpkin pie flavor by adding dieced apples and cinnamon or pumpkin puree and cinnamon, nutmeg and a few specks of cloves. Great for cold winter mornings.

I also like cottage cheese and fruit and eggs and cheese.

Good luck on your transition -- it's got to be a real challenge but I have no doubt you will approach it with lots of examination and evaluation to find out just what works for you and what doesn't.

Anonymous said...

I'm a little surprised that you aren't discussing the recommended transition that Medifast advises. I recall when you reassured your readers that Medifast has a great transition phase back to "real food", which you would use to assist you when the time came.

Does Medifast have a transition assistance phase, and if they do would you mind discussing it a bit? (No pressure, of course, I am just looking for a bit more help with my own transition from Atkins products). Thanks!

Amy @ Findingfitme said...

Whole and clean food does not equal weight loss. You have to still watch total cals, carb content, etc. I would skip the grain carbs for now and go with carbs from fruits, brown rice, quinoa or oatmeal.

Artifical sweeterners are in a ton of products. After sometime it will become second nature but it takes time. I cut the crap out about 5 years ago and I still have to lable check here and there. I will be checking my torillas (thanks).

Coaches oats, blue berries and J Robb vanilla protein. Eggs with veggies. Kashi and milk.

Pamela said...

I try to change my breakfasts up but I need something quick before going to work. For example, yesterday I made a broccoli and cheese quiche. I portioned it out into containers so I can have it ready to heat up. I also LOVE Morning Star Sausage Patties and a piece of fruit for breakfast. Greek yogurt, usually vanilla flavored since it has a few less calories and I about a teaspoon of dried fruit and some nuts and a drizzle of honey. Boiled eggs, but I throw out the yoke and a piece of fruit. Steel cut oatmeal which I will also make on Sunday and will dish it out and finish it in a couple of days. I usually mix in a teaspoon of peanut butter, a teaspoon of raisins, and a couple of pecans that I have chopped, a drizzle of honey and a splash of fat free milk. Scrambled egg beaters with hot sauce or picante sauce and a piece of fruit. Good luck!

Lyn said...

Thank you all SO much for the ideas and suggestions! There are some great ones here. I think I will try a smoothie tomorrow morning and refer back to this list each evening to plan for the next morning. When I find a few that keep me full I will stick with them.

For those who asked about Medifast Transition, yes, I discussed it fully here:

Maybe I wasn't clear in what I am doing NOW though. I am taking a break from Medifast, probably for about two weeks. I wanted to get off artificial sweeteners for a bit, sort of clear Medifast out of my system and take a mental break from it after 9 months on those foods. The Medifast Transition program is great, BUT it takes months to go through transition to maintenance and I am not ready for that yet. I still have 20-30 pounds to lose, so my plan is to *probably* go back on Medifast sometime next month, lose the weight, and then go through their Transition program.

Anonymous said...

I eat eggs, eggs, eggs. Usually an omlette (with one thin slice cheese and ham) and onions. Then I cut up cherry tomatoes and fill the rest of the plate with them (so the plate looks really full). You can also do scrambled eggs (with smoked paprika if you like -- kind of tastes like bacon). Also, I like sunny side up eggs. I never get tired of them. One last one -- this is really good -- an omlette with crumbled goat cheese and chives! Yum. Umm, I hope you like eggs! Amy

Auntie Mandy said...

Since I am a vegan, my suggestion would be corn meal mush mixed with some cooked greens is a savory choice, or my favorite breakfast is two kiwi fruit (cut in half and eaten with a spoon) and dates. I like the idea of refried beans for breakfast! I'm stealing it!

Kristine said...

I have been eating the same thing everyday for months now.

I make a chocolate protein smoothie for breakfast with:

8-10 ounces of Unsweetened Vanilla Almond breeze
1 scoop of Slim-fast High protein mix in chocolate royal
1/4 cup fiber one buds.
1 tsp flax seed

This adds up to 200 calories, 12 grams of fiber and 20 grams of protein.

I grind up the fiber one and flax seed first then add the Almond milk and protein powder.
this keeps me full for about 4 hours. If I am feeling it I add in some PB2 to change the flavor.

Heatie said...

I typically have oatmeal made with skim milk, cinnamon, and a banana.. then after I cook it, I put in a teaspoon of honey. Yummmm. Love it, especially in the winter. :)

Anonymous said...

cottage cheese and blueberries. Yum!


Diandra said...

My go-to breakfast on workdays is simple... a handful of frozen raspberries, defrosted, three tablespoons of oatmeal, four tablespoons of low-fat yogurt (0.1%fat) and half a cup of buttermilk, all mixed together. If after a few weeks I can't stand raspberries anymore, I will get exotic fruit mix or strawberries, but most of the time I love my raspberry breakfast more than anything in the world. (I think it would be great breakfast without oatmeal, but like this it keeps me happy till noon.)

On weekends, when the BF sleeps in, I often make a big bowl of fruit salad, which I will nibble away until he gets up around noon, when his breakfast will be my lunch.

On a side note... maybe your body needs time to readjust to "normal" food?

MizFit said...

I tend toward the same breakfast foods over and over.
protein pancakes
oatmeal with a wedge of laughing cow cheese smoooooshed in it.
I also ADORE the morning start farms veggies sausage patties!!

Dinahsoar said...

Lyn--my go to breakfast is approximately 200 calories and consists of an ounce of goat cheese with a few walnut pieces (equivalent of one whole walnut) and a drizzle of honey. For my carb I eat a toast rusk plain (50 calories worth). I drink coffee with 2% milk. I eat this every morning.

This requires no cooking and is fast.

I eat every 3-4 hours so my meals are small and my snacks are very small. I've lost 27 pounds this way which is considerable because I'm not very overweight.

Anonymous said...

i like hot cereal on cold winter mornings, and i was alternating between corn polenta/mush (using instant whole meal polenta), whole grain oatmeal and whole grain wheat farina (like cream of wheat). And then one day I just couldn't decide WHICH cereal I wanted that morning and ended up cooking all three together. Wow, did I love it -- all the grains complementing each other, and yet it was all so creamy and satisfying (I like it with a teensy bit of SmartBalance spread and a sprinkling of NuNaturals Stevia Powder (the best tasting stevia powder in my book, hands down), plus a bit of chopped banana, raisins, apples, or dried fruit (and as you suggest, pumpkin might be a good addition as well)....

Lisa said...

Soup. Miso or Chicken broth with a combination of any of the following: tofu, chicken breast, green onion, dark leafy greens (spinach, bok choy, kale, etc.), carrots, celery, broccoli, zucchini, green beans, cauliflower, or whatever veggies you love. You can also stir in egg whites for a noodle-like effect (kind of an egg drop soup).

Last winter when I was pregnant I was diagnosed as insulin resistent and had to change my usual oatmeal breakfast to one with more protein. I don't have that issue any longer, but I still enjoy this breakfast on occasion. I like a warm breakfast in winter and the soup thing worked for me. I also found that starting the day with a savory breakfast rather than a sweet one helped reduce my sugar cravings. Hope the suggestion is helpful.

Joy said...

Hey Lyn, I gave you the Honest Scrap award on my blog. Check it out when you have a moment :) All the best!

Gofer said...

Just remember one of the great things about being an adult is you can eat whatever you want for breakfast so you don't have to have a traditional breakfast how about some steak and veggies. I once tried the backwards "diet" its where you eat dinner for breakfast and breakfast for dinner (lunch is lunch) the idea is that you usually have a bigger/heavier dinner (at breakfast) so that way you have all day to burn it off and then a lighter breakfast (at dinnertime) since you don't need all the calories while you sleep (does that make sense) and it did work I did lose some weight and the theory behind does make sense to me.

Chubby McGee said...

You're my hero. I just starting blogging about my own weight loss journey and I have a long way to go. Seeing your journals/pics is really inspiring me. You've come so far and you're doing so well. Thank you so much for being a wonderful, sharing you!

Anonymous said...

Something to remember if you are someone who is sensitive to carbs is this:

Protein is 4 calories per gram... so if you are eating 60-100 grams per day you will be getting 240 - 400 calories from the protein.

Carbs are 4 calories per gram... so if you have a goal of keeping your carbs below 100 grams (to reduce hunger and insulin release) you will get 400 calories there.

The 700-960 other calories (if you are shooting for 1500 calories per day) must come from fat if you want to keep your carbs down

I have started drinking 75mL (300 calories) of heavy cream with my coffee each morning. No food... just the cream in my coffee. It keeps me full until 2 pm most days. It's easy and I have learned to put NO artificial sweeteners in with it. I don't LOVE it. But it's easy and satifying and keeps me from being hungry all morning. (I am one of those people that if I eat cereal my stomach is GROWLING by 10 am).

I have been trying to up my fats and lower my carbs and shoot for 60-100 grams of protein per day. I feel much better eating this way.

It may not be for a lot of people... but I consider myself very carb sensitive and can only stomach so much eggs, sausage, bacon, etc.

Anonymous said...

I'm scared for you because you sound like all those other people who decide they know more than the program experts who give a transition program in leaving their strict diet and moving toward less structure.

I was that way with Jenny Craig oh those many years ago. That's why it didn't 'work' for me. Because I knew better.

Good luck, I hope you defeat the statistics!

Lyn said...


Oh I definitely don't "know more" than the experts! But after nine months eating mostly out of packets and a ton of artificial sweeteners, I just needed a break.

Graze With Me said...

Glad I read the comments on this post! There are some fantastic ideas here. My favorite Greek yogurt mix-ins as of late are:
-pomegranate arils and Maranatha almond butter
-sliced banana, cinnamon and flaxseed meal
-cinnamon and Udi's granola
-OR make some oatmeal and top it with Greek yog and nut butter (I can never finish even a small serving of this, SO filling!)

Karin said...

I'm wondering if you've ever considered eating "Paleo"...basically you eat: Meats,(good grassfed preferably) vegetables, fruits, nuts and seeds and good oils and fats. You do NOT eat: grains, legumes, sugar, dairy, although some people add dairy as long as it's organic and non processed type and occasionally you can have honey as well... It is a wonderful nutritious way to eat and really not that hard...when you allow yourself the fats of the nuts and seeds the cravings for the sugars really do go away.
Here is a great website for you to look at if you're curious about explains things very well and you can get a LOT of excellant info from them.
You are such an inspiration, keep up the great work!

debby said...

Steel cup oats and quinoa custard style (add in egg whites at the end.)

Cottage cheese, crushed pineapple, walnuts mixed up--yumm!

Lyn, just my cheap opinion, but from some experiences I have had, I would try to be content with the weight you are currently at, and transition now. Let your body get used to this new weight, and then maybe in a year or so, take some more weight off if you can. I just know how hard this whole loss/maintenance thing is. Especially when you are going from severe restriction to whole foods.

Anonymous said...

My initial post, I forgot to add something that helps me w/ hunger later in the day. Hemp hearts. I usually sprinkle a tbsp or two in my oatmeal or just eat them plain. They really do seem to help so I wanted to add that.

Cynthia said...

I've gotten to where anything I might normally eat for lunch or dinner is also A-OK for breakfast. Usually I have a more breakfasty food, but not always. I've been known to eat fish salad for breakfast. I'm weird that way.

I like Greek yogurt with 21g honey added and sometimes berries. Or if the fruit is sweet enough, I might just add a couple drops of liquid stevia to sweeten.

A couple cheese sticks with an apple and some almond butter make a quick breakfast.

Protein smoothies. Water or almond milk, plus a bit of yogurt or cottage cheese, vanilla protein powder and frozen berries. Sometimes I toss in a little frozen banana or some orange, or cranberries or apple. I usually have spinach in there too for greens. Or a few baby carrots. I also add lemon flavor fish oil. My protein powder is low carb, but sweetened with stevia, not splenda. Met-Rx makes it, great stuff, learned about it from MizFit, another blogger.

Scrambled omega-3 egg with several egg whites and a large bowl of steamed/stir-fried/sauteed veggies. Sometimes topped with a bit of grated parmesan, sometimes with toasted walnuts. Perhaps a piece of fruit.

Raspberry oatmeal! This one is fast and easy and warm and filling. I usually eat with eggs, but not always. 40g Quaker plain rolled oats. 2/3 cup milk or almond milk. 21g (1 TBSP) of maple syrup. Dash or two of cinnamon. Nuke it for a minute. Add about 80g of frozen raspberries (no sugar), nuke for another minute+ until nice & warm.

You could make up seasoned burgers with ground turkey or grass fed beef and have something like that with veggies for breakfast.

I used to eat Kashi GoLean cereal for breakfast, and that was good, but I've moved away from the processed foods a bit these days. But it is high in fiber and protein and low in sugar.