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)

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.

Suggestions for Mealsizer-breakfasts:

1.  A plate of yogurt with museli, some almonds/nuts and a half sliced banana. A sandwich with turkey and tomato. A kiwi. Coffee/tea with a splash of milk.

2.  A plate of oatmeal porridge with  raspberries/blueberries (or sugarfree jam) and milk. A slice of grain bread with cheese and cucumber. An orange. Coffee/tea with a splash of milk.

3.  A sandwich with boiled sliced egg. A sandwich with cheese and sliced bell peppers. A banana. Coffee/tea with a splash of milk.

4.  Over-night oats topped with raspberries/blueberries and milk. Hard sandwich with light margarine, a slice of turkey and cucumber. A small glass of juice.

Suggestions for in-between meals/snacks on a Mealsizer-day:

1.  Natural yoghurt with pumpkin seeds, sunflower seeds, apple, cinnamon or berries (possibly a teaspoon of vanilla powder or agave syrup).

2.  A smoothie

3.  Cottage cheese with berries

4.  Vegetable rods with dip sauce  made on sour cream and tomato paste

5.  An omelette: whisk 2 eggs with 1/2 dl of water + a pinch of salt

6.  A banana

7.  A mashed avocado, sour cream, chopped tomato and any spice you like

8.  An egg on a hard bread + vegetable you like on top

9.  Canned mackerel in tomato sauce + vegetables

10.  A cold pan steak or chicken fillet on a hard bread + vegetables

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)

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.

Suggestions for Mealsizer-breakfasts:

1.  A plate of yogurt with museli, some almonds/nuts and a half sliced banana. A sandwich with turkey and tomato. A kiwi. Coffee/tea with a splash of milk.

2.  A plate of oatmeal porridge with  raspberries/blueberries (or sugarfree jam) and milk. A slice of grain bread with cheese and cucumber. An orange. Coffee/tea with a splash of milk.

3.  A sandwich with boiled sliced egg. A sandwich with cheese and sliced bell peppers. A banana. Coffee/tea with a splash of milk.

4.  Over-night oats topped with raspberries/blueberries and milk. Hard sandwich with light margarine, a slice of turkey and cucumber. A small glass of juice.

Suggestions for in-between meals/snacks on a Mealsizer-day:

1.  Natural yoghurt with pumpkin seeds, sunflower seeds, apple, cinnamon or berries (possibly a teaspoon of vanilla powder or agave syrup).

2.  A smoothie.

3.  Cottage cheese with berries.

4.  Vegetable rods with dip sauce  made on sour cream and tomato paste.

5.  An omelette: whisk 2 eggs with 1/2 dl of water + a pinch of salt

6.  A banana

7.  A mashed avocado, sour cream, chopped tomato and any spice you like.

8.  An egg on a hard bread + vegetable you like on top.

9.  Canned mackerel in tomato sauce + vegetables.

10.  A cold pan steak or chicken fillet on a hard bread + vegetables.

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)

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.

Suggestions for Mealsizer-breakfasts:

1.  A plate of yogurt with museli, some almonds/nuts and a half sliced banana. A sandwich with turkey and tomato. A kiwi. Coffee/tea with a splash of milk.

2.  A plate of oatmeal porridge with  raspberries/blueberries (or sugarfree jam) and milk. A slice of grain bread with cheese and cucumber. An orange. Coffee/tea with a splash of milk.

3.  A sandwich with boiled sliced egg. A sandwich with cheese and sliced bell peppers. A banana. Coffee/tea with a splash of milk.

4.  Over-night oats topped with raspberries/blueberries and milk. Hard sandwich with light margarine, a slice of turkey and cucumber. A small glass of juice.

Suggestions for in-between meals/snacks on a Mealsizer-day:

1.  Natural yoghurt with pumpkin seeds, sunflower seeds, apple, cinnamon or berries (possibly a teaspoon of vanilla powder or agave syrup).

2.  A smoothie

3.  Cottage cheese with berries

4.  Vegetable rods with dip sauce  made on sour cream and tomato paste

5.  An omelette: whisk 2 eggs with 1/2 dl of water + a pinch of salt

6.  A banana

7.  A mashed avocado, sour cream, chopped tomato and any spice you like

8.  An egg on a hard bread + vegetable you like on top

9.  Canned mackerel in tomato sauce + vegetables

10.  A cold pan steak or chicken fillet on a hard bread + vegetables

Follow Mealsizer on Instagram and Facebook, where you can get more tips on healthy snacks/in-between-meals and breakfasts when eating with Mealsizer.

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