Breakfast & snacks when eating with Mealsizer®

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.

With Mealsizer’s smart breakfast and snack guide, you can get help composing your breakfast and your snacks so that it fits exactly with your goals and the size of Mealsizer you have chosen to eat with!

Compose your breakfast and snacks with our guide below:

Choose which Mealsizer® size you use:

    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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