Spring is finally here, although it is currently snowing in Minnesota. I’m ignoring it and moving on with Spring. :)

I’ve been ready for warm weather meals like yogurt & granola, cereal and smoothies for the last few months (or maybe I’ve just been longing for warm sun) but they often leave me hungry by 10am. Luckily there are a couple of ways to make these breakfasts last the entire morning:

  • Yogurt: Use Greek yogurt or Skyrr as it has a lot more protein than regular yogurt (and it is worth the extra $)
  • Cereal or Granola: Should be whole grain, high fiber and extra points for protein and good fats (Uncle Sam┬áCereal or Kashi Go Lean are great ones)
  • Good Fats: Will add staying power to your meal – chopped nuts or nut butter are great, easy additions
  • Fresh Fruit: For flavor, sweetness, something fresh and some natural beauty ;)

Your typical yogurt and granola is probably full of added sugars and lacking in protein, fiber and good fats. Make a few of the changes I’ve suggested and you’re starting your day in a great way.

Nutrition Stats: 428 calories, 13 g fat, 30 g protein, 17 g fiber (Using 1 cup 2% Fage Greek Yogurt, 3/4 cup Uncle Sams Cereal, 1/4 oz almonds (about 6), 3/4 cup raspberries)

What do you add to breakfast so that it stays with you until lunch?

20 Comments (Reply )

  1. Faith @ lovelyascharged
    Apr 20, 2011 @ 9:37 am

    I usually have to have a very macrobiotic breakfast – carbs, proteins and fats all in one meal. If I miss one of the components, I’m hungry by 10. I eat lunch pretty early too, so I have to at least make it to 11-11:30 before chowing down again.


    • Emily
      Apr 20, 2011 @ 10:16 am

      What is your typical macro breakfast?


  2. Claire @ Live and Love to Eat
    Apr 20, 2011 @ 10:08 am

    I need at least 5g of fiber, a source of protein, and few grams of fat to stay satisfied till lunch rolls around.


  3. Rachel Lynn
    Apr 20, 2011 @ 10:39 am

    I like feel the most full and satisfied if I make sure I have a combo of whole grains, healthy fat, protein, and usually some fruit!

    P.S. Im a fellow U of M gopher currently studying nutrition!
    And Im liking your positive attitude on our SNOW!! :)


    • Emily
      Apr 20, 2011 @ 11:01 am

      Oh fun!! I love the U! :)
      I hope you are enjoying Nutrition, thanks for stopping by!


  4. Jessica @ Healthy Dairyland
    Apr 20, 2011 @ 12:13 pm

    If my breakfast doesn’t have whole grains I won’t make it until 10 am. I usually have hot oats, overnight oats, or a whole grain muffin or buckwheat bake.


  5. catherine (FOOD SNOB)
    Apr 20, 2011 @ 12:44 pm

    I have a hard time eating tons of food in the morning, so usually split my breakfast into two mini-breakfasts, which helps me get all of that protein and fiber in, and still not overwhelming me. And sometimes I make a PBJ for the bus, and that gets me through to lunch every time!


  6. Christine
    Apr 20, 2011 @ 2:33 pm

    Agree with ALL these fruit/granola tips. I need protein in the morning so changing to Greek yogurt make a big difference. I have a tendency to do the same breakfast for months on end and right now its Greek yogurt with a sprinkle of nuts, fresh fruit of some kind, and a handful of granola on top. You’re reminding me though that I really should invest in better quality granola because I’ve been cheaping out and using kinds that I KNOW are not as healthy as they could be.


  7. Rachel @ The Avid Appetite
    Apr 20, 2011 @ 3:13 pm

    I usually go the oatmeal route! I just started adding in some sliced almonds to keep me fuller longer.


  8. Tracey
    Apr 20, 2011 @ 4:43 pm

    Lately my oatmeal topped with peanut butter has done the best job at keeping me full.


    • Emily
      Apr 21, 2011 @ 8:44 am

      Oatmeal + PB is my favorite! I introduced it to the kids at camp and they were pleasantly surprised!


  9. Kathleen @ KatsHealthCorner
    Apr 20, 2011 @ 9:20 pm

    Uncle Sam is one of my favorites!!!!

    I want to make this with some Soy Yogurt! :D


  10. Michelle {The Lively Kitchen}
    Apr 20, 2011 @ 10:12 pm

    I change my breakfast up often, but I also don’t expect it to tide me over until lunch, since I seem to eat all day. :)

    In the ‘winter’ (the TX version), I ate a lot of miso soup for breakfast. Now that we are back in the 90s, I’m back to smoothies. Seeing as how it’s only April and it will be hot until October, I’m predicting my Vita will get a lot of use….


    • Emily
      Apr 21, 2011 @ 8:45 am

      Can’t wait for your smoothie recipes/ideas! :)


  11. Lindsay @ Pinch of Yum
    Apr 21, 2011 @ 5:50 am

    I eat a giant bowl of oatmeal with peanut butter and flaxseed meal. That usually does the trick! If I just eat a granola bar or something, I will definitely be hungry within the hour!!


  12. Dana
    Apr 21, 2011 @ 10:54 am

    I eat oatmeal for breakfast every day during the week. I find it’s one of teh only things that keeps me full and not snacking immediately after!


  13. Connie the cookie monster
    Apr 22, 2011 @ 12:57 pm

    i love yogurt and granola! too bad granola makes me break out like a preteen boy


  14. cherylk
    May 01, 2011 @ 8:10 pm

    That’s a great photo. I have to have something hearty and usually it’s one of three things… Oatmeal with walnuts and some sort of fruit, a drizzle of agave nectar and a dollop of yogurt. Or I’ll have yogurt with nuts, fruit, toasted wheat germ and/or granola. It’s heartiness depends on how much granola I add. I often make my own granola so I know what’s in it. Or a toasted slice of New England Brown Bread with peanut butter and banana.


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