Breakfast & snacks when eating with Mealsizer®

Besides lunch and dinner, that you eat with the Mealsizer measures, you also need to eat a healthy breakfast and 2-3 snacks/in-between meals to reach estimated calorie intake for a day when eating with Mealsizer®. This is so that you feel long time saturation all day. Don’t skip any meal, then you’ll be hungry! Eat a healthy breakfast that will keep you satisfied for a long while. Whole grain products, low-fat dairy products, fruit and a few nuts or seeds are good components of a perfect breakfast.

Compose your breakfast and snacks with our guide below:

    Breakfast

    Choose one alternative of each, from 3 sources + topping below.

    Snacks/In-between-meal

    For 3 smaller snacks per day:

    Choose one alternative of each, from 1 source + topping per meal 

    For 2 larger snacks per day:

    Choose one alternative of each, from 2 sources + topping per meal

    Protein/dairy source

    • Skimmed (low fat) or semi skimmed milk (2,5 dl)
    • Soy beverage (2,5 dl)
    • Low fat or 3% natural yoghurt (2,5 dl)
    • Natural soy yoghurt (2,5 dl)
      Cream cheese/Cottage cheese (1,5-2 dl)
    • Low fat natural quark or soy quark (2 dl)
    • Natural yoghurt or quark 10% (1-1,5 dl)
    • Eggs (1-2)

    Sandwich spread:

    • 2 slices of hard cheese + light margarine
    • 4 slices of ham/turkey + light margarine
    • Makerell in tomatoe sauce (70 g)
    • Hummus on chickpeas (70g)

    Carbohydrate source

    • Oatmeal porridge (1 dl oatmeal)
    • Basic muesli/granola (1 dl)
    • Hard bread (2 slices)
    • Grain bread (1 slice)
    • Fruit (1-2)
    • Berries (unlimited)
    • Vegetables (unlimited)
    • Dried fruit (0,75 dl)
    • Oat drink (2,5 dl)
    • Fruit juice (2,5 dl = a small glass)

      fat source (alternative)*

      • Avocado (0,5)
      • Nut museli or nut granola (0,5 dl)
      • Nuts (0,5 dl)
      • Seeds (2 tbsp)
      • Butter/margarine (1 tbsp)
      • Nut butter (1 tbsp)
      • Vegetable spread (1 tbsp)
      • Oliv- or rapeseed oil (1 tbsp)
      • Coconut fat (1 tbsp)

      * PROTEIN & CARBOHYDRATES are the main sources, which may occasionally be replaced by the ALTERNATIVE FAT SOURCE.

      Topping

      • Slices of cucumber, tomatoe or bell peper
      • Acocado (1 tbsp)
      • Sprouts (unlimited)
      • Berries (1 dl)
      • Fruit (0,5 dl)
      • Seeds (1 tbsp)
      • Nut butter (1 tbsp)
      • Chopped nuts (2 tbsp)
      • Dried fruit/berries (1-2 tbsp)
      • Fresh herbs (unlimited)
      • Green letters (unlimited)
      • Flavoring such as cinnamon, cardamom, vanilla powder or cocoa (unlimited)

      * PROTEIN & CARBOHYDRATES are the main sources, which may occasionally be replaced by the ALTERNATIVE FAT SOURCE. 

      Breakfast

      Choose one alternative of each, from 2 sources + topping below

      Snacks/In-between-meals

      For 2 smaller snacks per day:

      Choose one alternative of each, from 1 source + topping  per meal

      For 1 larger snack per day:

      Choose one alternative of each, from 2 sources + topping

      Protein/dairy source

      • Skimmed (low fat) or semi skimmed milk (2,5 dl)
      • Soy beverage (2,5 dl)
      • Low fat or 3% natural yoghurt (2,5 dl)
      • Natural soy yoghurt (2,5 dl)
        Cream cheese/Cottage cheese (1,5-2 dl)
      • Low fat natural quark or soy quark (2 dl)
      • Natural yoghurt or quark 10% (1-1,5 dl)
      • Eggs (1-2)

      Sandwich spread:

      • 2 slices of hard cheese + light margarine
      • 4 slices of ham/turkey + light margarine
      • Makerell in tomatoe sauce (70 g)
      • Hummus on chickpeas (70g)

      Carbohydrate source

      • Oatmeal porridge (1 dl oatmeal)
      • Basic muesli/granola (1 dl)
      • Hard bread (2 slices)
      • Grain bread (1 slice)
      • Fruit (1-2)
      • Berries (unlimited)
      • Vegetables (unlimited)
      • Dried fruit (0,75 dl)
      • Oat drink (2,5 dl)
      • Fruit juice (2,5 dl = a small glass)

        fat source (alternative)*

        • Avocado (0,5)
        • Nut museli or nut granola (0,5 dl)
        • Nuts (0,5 dl)
        • Seeds (2 tbsp)
        • Butter/margarine (1 tbsp)
        • Nut butter (1 tbsp)
        • Vegetable spread (1 tbsp)
        • Oliv- or rapeseed oil (1 tbsp)
        • Coconut fat (1 tbsp)

        * PROTEIN & CARBOHYDRATES are the main sources, which may occasionally be replaced by the ALTERNATIVE FAT SOURCE.

        Topping

        • Slices of cucumber, tomatoe or bell peper
        • Acocado (1 tbsp)
        • Sprouts (unlimited)
        • Berries (1 dl)
        • Fruit (0,5 dl)
        • Seeds (1 tbsp)
        • Nut butter (1 tbsp)
        • Chopped nuts (2 tbsp)
        • Dried fruit/berries (1-2 tbsp)
        • Fresh herbs (unlimited)
        • Green letters (unlimited)
        • Flavoring such as cinnamon, cardamom, vanilla powder or cocoa (unlimited)

        * PROTEIN & CARBOHYDRATES are the main sources, which may occasionally be replaced by the ALTERNATIVE FAT SOURCE.

        Breakfast

        Choose one alternative of each, from 4 sources + topping below.

        Snacks/In-between-meals

        For 3 smaller snacks per day:

        Choose one alternative of each, from 1 source + topping per meal

        For 2 larger snacks per day:

        Choose one alternative of each, from 2 sources + topping per meal

        Protein/dairy source

        • Skimmed (low fat) or semi skimmed milk (2,5 dl)
        • Soy beverage (2,5 dl)
        • Low fat or 3% natural yoghurt (2,5 dl)
        • Natural soy yoghurt (2,5 dl)
          Cream cheese/Cottage cheese (1,5-2 dl)
        • Low fat natural quark or soy quark (2 dl)
        • Natural yoghurt or quark 10% (1-1,5 dl)
        • Eggs (1-2)

        Sandwich spread:

        • 2 slices of hard cheese + light margarine
        • 4 slices of ham/turkey + light margarine
        • Makerell in tomatoe sauce (70 g)
        • Hummus on chickpeas (70g)

        Carbohydrate source

        • Oatmeal porridge (1 dl oatmeal)
        • Basic muesli/granola (1 dl)
        • Hard bread (2 slices)
        • Grain bread (1 slice)
        • Fruit (1-2)
        • Berries (unlimited)
        • Vegetables (unlimited)
        • Dried fruit (0,75 dl)
        • Oat drink (2,5 dl)
        • Fruit juice (2,5 dl = a small glass)

          fat source (alternative)*

          • Avocado (0,5)
          • Nut museli or nut granola (0,5 dl)
          • Nuts (0,5 dl)
          • Seeds (2 tbsp)
          • Butter/margarine (1 tbsp)
          • Nut butter (1 tbsp)
          • Vegetable spread (1 tbsp)
          • Oliv- or rapeseed oil (1 tbsp)
          • Coconut fat (1 tbsp)

          * PROTEIN & CARBOHYDRATES are the main sources, which may occasionally be replaced by the ALTERNATIVE FAT SOURCE.

          Topping

          • Slices of cucumber, tomatoe or bell peper
          • Acocado (1 tbsp)
          • Sprouts (unlimited)
          • Berries (1 dl)
          • Fruit (0,5 dl)
          • Seeds (1 tbsp)
          • Nut butter (1 tbsp)
          • Chopped nuts (2 tbsp)
          • Dried fruit/berries (1-2 tbsp)
          • Fresh herbs (unlimited)
          • Green letters (unlimited)
          • Flavoring such as cinnamon, cardamom, vanilla powder or cocoa (unlimited)

          * PROTEIN & CARBOHYDRATES are the main sources, which may occasionally be replaced by the ALTERNATIVE FAT SOURCE.

          Protein/dairy source

          • Skimmed (low fat) or semi skimmed milk (2,5 dl)
          • Soy beverage (2,5 dl)
          • Low fat or 3% natural yoghurt (2,5 dl)
          • Natural soy yoghurt (2,5 dl)
            Cream cheese/Cottage cheese (1,5-2 dl)
          • Low fat natural quark or soy quark (2 dl)
          • Natural yoghurt or quark 10% (1-1,5 dl)
          • Eggs (1-2)

          Sandwich spread:

          • 2 slices of hard cheese + light margarine
          • 4 slices of ham/turkey + light margarine
          • Makerell in tomatoe sauce (70 g)
          • Hummus on chickpeas (70g)

          Carbohydrate source

          • Oatmeal porridge (1 dl oatmeal)
          • Basic muesli/granola (1 dl)
          • Hard bread (2 slices)
          • Grain bread (1 slice)
          • Fruit (1-2)
          • Berries (unlimited)
          • Vegetables (unlimited)
          • Dried fruit (0,75 dl)
          • Oat drink (2,5 dl)
          • Fruit juice (2,5 dl = a small glass)

            fat source (alternative)*

            • Avocado (0,5)
            • Nut museli or nut granola (0,5 dl)
            • Nuts (0,5 dl)
            • Seeds (2 tbsp)
            • Butter/margarine (1 tbsp)
            • Nut butter (1 tbsp)
            • Vegetable spread (1 tbsp)
            • Oliv- or rapeseed oil (1 tbsp)
            • Coconut fat (1 tbsp)

            Topping

            • Slices of cucumber, tomatoe or bell peper
            • Acocado (1 tbsp)
            • Sprouts (unlimited)
            • Berries (1 dl)
            • Fruit (0,5 dl)
            • Seeds (1 tbsp)
            • Nut butter (1 tbsp)
            • Chopped nuts (2 tbsp)
            • Dried fruit/berries (1-2 tbsp)
            • Fresh herbs (unlimited)
            • Green letters (unlimited)
            • Flavoring such as cinnamon, cardamom, vanilla powder or cocoa (unlimited)

            * PROTEIN & CARBOHYDRATES are the main sources, which may occasionally be replaced by the ALTERNATIVE FAT SOURCE.

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