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:

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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 yogurt (2.5 dl)
  • Natural soy yogurt (2.5 dl)
    Cream- or Cottage cheese (1.5-2 dl)
  • Low fat natural quark/soy quark (2 dl)
  • Natural yogurt/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
  • Mackerel in tomato sauce (70 g)
  • Hummus on chickpeas (70 g)

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)
  • Quick view

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, tomato or bell pepper
  • Avocado (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 yogurt (2.5 dl)
  • Natural soy yogurt (2.5 dl)
  • Cream- or Cottage cheese (1.5-2 dl)
  • Low fat natural quark/soy quark (2 dl)
  • Natural yogurt/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
  • Mackerel in tomato sauce (70 g)
  • Hummus on chickpeas (70 g)

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.
  • Quick view

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, tomato or bell pepper
  • Avocado (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 yogurt (2.5 dl)
  • Natural soy yogurt (2.5 dl)
  • Cream- or Cottage cheese (1.5-2 dl)
  • Low fat natural quark/soy quark (2 dl)
  • Natural yogurt/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
  • Mackerel in tomato sauce (70 g)
  • Hummus on chickpeas (70 g)

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)
  • Quick view

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, tomato or bell pepper 
  • Avocado (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 yogurt (2.5 dl)
    Cream- or Cottage cheese (1.5-2 dl)
  • Low fat natural quark/soy quark (2 dl)
  • Natural yogurt/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
  • Mackerel in tomato sauce (70 g)
  • Hummus on chickpeas (70 g)

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)
  • Quick view

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, tomato or bell pepper
  • Avocado (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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