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