Hey I need some hlep with what I should eat for breakfast? I am not really sure about it rest of my meals consist of tuna or chicken sandwich with lettuce and a side veggie and for dinner I have normally some more protien with veggies again. Snacks inbetween consist of mostly like a fruit,natural peanut butter, or a nut like almonds. Any imput? Also I was wondering if this is healthy.

I take some frozen fruit like strawberries or bananas or both. Mix in the blender with a cup or so of fat free milk and add in honey, vanilla extract, and some cinnamin for a gainish. Is this healthy?

PS. I am trying to loose weight,

5'9'', 15years old,234lbs,male

If you are into cereal here are some suggestion examples:


1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.

2. Various types of Go Lean Kashi cereals.

3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)

4. Grape Nuts

GRAPE-NUTS:

Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.

Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.

5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)

POST SHREDDED WHEAT ORIGINAL SPOON SIZE

Ingredients: WHOLE GRAIN WHEAT

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
==========================================================
Post Shredded Wheat and Bran

Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one

Both are devoid of any "added in" sugars.


Alpen No Sugar Added Cereal

Serving size: 2/3 cup servings per container:7

calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g

Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box

Alpen No Sugar Added Cereal

Best wishes,


Chillen

Oatmeal, eggs, cup of milk, 2 pieces of fruit for the win.

Every morning I eat:

2 whole eggs, scrambled with 4 egg whites,
3/4 cup (dry) oats with raspberries or strawberries
A side dish of more berries

I agree with evolution, eggs and oats are the way to go. And you can eat a massive amount of berries and keep the calorie count low, which is a bonus if you're trying to lose weight. Change it up by making omelets or switching the fruit.

If I were you, I would ditch the fruit smoothie unless you're drinking it immediately after weight training (it's a lot of unnecessary carbs and calories). Substitute it with a protein + carb meal, such as low-fat cottage cheese mixed with fruit.

Protein + carb would raise Epididymis' insulin. Evolution's suggestions of oats + eggs includes fats which would lower the glycemic load of the meal and lower the insulin response.

Do I want a higher or lower insulin?

I am going to try making oatmeal (natural) with serving of nat. peanut butter,raisins,and banana.

if you are going to think about insuline response you probably wouldn't want fat along with carbs. When insulin is high you don't want fats. Though, not everyone follows that as it is quite a bit of work for a newbie to never eat fats with carbs. Just keep the GI of the carbs low, like oats, and don't worry too much about the insulin yet, the most important part is to not eat things with high GI, like most sugars.

You want lower insulin levels except post workout.

Fats + carbs = LOWER insulin.

Epididymis came up with a perfect plan to eat oatmeal + pb. This lowers the glycemic load considerably.

If you want to add egg whites to that plan, you can.

It's extremely easy to blunt the insulin response. The easiest way is through fiber.

As I said in my post, I also recommend eggs and oats for breakfast. My cottage cheese + fruit example was meant to be a substitute for the massive-carb shake he mentioned (which I understood to be a more mid-day snack).

Sure I'm simplifying it, but for someone looking to cut, it's never bad to ditch a few carbs in favor of some protein. He's only 15 years old; let's just give him the basics: eat a balanced diet, and less calories than you burn.

Another vote for the Kashi cereals. They're delicious, and packed with nutrients.

Agreed, 100%. But I never suggested he ditched carbs. I said balance of fats/carbs/proteins...not just carbs + protein.

Thanks all, out of curiousity how much calories is in egg whites? Adn to get them I just use everything except the yoke right? Is there an easier way to get them because make big omlets gets expensive haha. I was going to try a Spinach egg white omlet tomorrow morning. Can I add any cheese or anything to flavor it?

You can buy eggwhites. Or just eat the whole egg.

One large egg white has about 20 calories and 3-4 grams of protein. If you're using real eggs, yes, the "white" is everything except for the yolk. If you break the egg in half, and toss the yolk back and forth between the two halves, you can drain the white into your cooking dish. Or, like evolution said, you can buy egg whites in a carton (Better 'N Eggs, Egg Beaters, etc.). I've found that just buying the whites is a little more expensive than buying normal whole eggs...and about the same as buying organic whole eggs. You'll just have to figure out what works best for you.

You could add cheese to your omelet, but if you're watching calories I would suggest keeping it to a minimum. I'm a huge fan of salsa and other spicy sauces - they are virtually calorie-free and add so much flavor!