Day 1- What could have i done better for breakfast??

A few notes:

* That looks like a great breakfast. As far as breakfasts go; nothing to improve. Looks tasty and nutritious and filling
* You said it filled you full full. You might just reduce the portion by a third and go from there. You could even sub out half of the potato and double the cucumber if you need the volume
* If breakfast is your primary meal and you are then satisfied with a very small lunch / dinner – no problem, but if you need more in the budget for later meals, just reduce your portion, or even save half of that for lunch.
* 750 seems like a lot of calories for what’s on your plate, did you use a lot of cooking oil?
* 7 egg whites is really a lot!!! For a non body builder anyway. 3 might be more suitable

If you like what you had an easy swap would be egg for liquid egg whites. 1 egg is 70 calories so your total in eggs alone was 490. 3 T of liquid egg whites is 25 calories and 7 servings would put you at just 175 calories for the eggs.

758 seems high for that plate, considering you didn’t use cooking oil.

Did you weigh the potatoes, or just pick an entry for “medium potato”. A potato can range from 50 to 300+ calories, and everyone has a different definition of medium.

No need to be ashamed! It’s a process to learn what works for you 😀

Here are a couple of things I’d tweak that you’re welcome to try if they resonate with you:

1. Healthy fats will keep you fuller than carbs will, in the long term.

I have scrambled eggies almost every morning! Try having 1-2 whole eggs with some added egg whites to bulk it out. (Ex. 1 egg + 2 egg whites cooked in 1/2 tbsp of EVOO = 70 cals + 50 (depending on the brand you get) + 60 cals = 180 cals)

You might also try a slice of keto or low cal bread w/ some soft cheese or peanut butter (ex. 1 slice of the smaller sized loaf of Dave’s killer bread + 1 tbsp of jif creamy peanut butter = 70 cals + 95 cals = 165 cals)

2. Fiber also helps keep you full more than water-heavy veggies will

Personally, I’d swap out the cucumber for some broccoli florets to add to your egg scramble (or just have them on the side) and some berries. Cruciferous veggies and berries are both high in fiber for their volume and have minimal calories.

3. This one may be down to preference, but I’ll say it anyway: don’t forget to make your food interesting so you can stick to eating this way without feeling like you’re missing out! Spices don’t add calories and are often beneficial for boosting your metabolism :). I like putting a little salt, cayenne pepper, turmeric, and cumin in my scrambled eggs. Super flavorful!

So an example of a meal using the 3 tips I mentioned would run you:

180 cals for the egg scramble mentioned above + 100g of broccoli for 29 cals + 165 cals for the slice of peanut butter toast + 100g of raspberries for 53 cals = 427 cals w/ 29g of protein, 20 net carbs (35g minus 15g of fiber), & 23g of healthy fats.

Good luck and welcome to the club <3

yamiiii