Breakfast 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.

Breakfast should provide 20-25% of the daily total energy intake. For a woman with normal physical activity and a energy requirement of 2,100 kcal/day, the breakfast should contain 420-525 kcal.

If you need help choosing a healthy breakfast, you can use the columns below and from there choose 1 source from the respective column below, or combine half from 2 different sources (can be from different columns).


Low-fat milk (4 dl)

Whole milk (2,5 dl)

Natural Low-fat yoghurt (4 dl)

Natural yoghurt 3% (2,5 dl)

Cream cheese/Cottage cheese 1,5% (2 dl)

Cream cheese/Cottage cheese 4% (1,5 dl)

Low-fat quark 1% (2 dl)

Egg (2 st)

Hard cheese 10% (4 slices)

Makerell in tomatoe sauce (75 g)

Natural tofu (100 g)


Porridge (1 dl grains)

Basic muesli (1 dl)

Muesli fruit & nuts (0,75 dl)

Hard bread (3 pieces)

Grain bread (2 slices)

Fruit (2 pieces)

Berries (unlimited)

Vegetables (funlimited)

Dried fruit (0,5 dl)


Avocado (0,5 piece)

Nuts (0,5 dl)

Seeds (2 tbsp)

Butter/margarine (1 tbsp)

Nutbutter (1 tbsp)

Vegetable spread (1 tbsp)

Oliveoil (1 tbsp)

Kokosfett (1 tbsp)

Hard cheese 31% (2 slices)

Hummus (75 g)

Quark 10% (1 dl)

Whole-fat yoghurt (1 dl)

(for eg.  greek or turkish yoghurt)

Nutrition boost

Sprouts (unlimited)

Sunflower sprouts (unlimited)

Berries (1 dl)

Fruit (1 dl)

Seeds (1 tbsp)

Chopped nuts (1 tbsp)

Vegetables (1 fist)

Dried fruit/berries (1 tbsp)

Fresh herbs (unlimited)

Green letters (unlimited)

Source: Above is adapted from the Swedish weight loss and gym chain, Itrim, and their hand/fist method, which is a great way to choose a good breakfast when eating with Mealsizer.

Here are three suggestions for breakfasts:

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

2.  A plate of oatmeal with jam and milk. A slice of bread with cheese and cucumber. An orange. Coffee/tea with milk.

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

Feel free to follow Mealsizer on Instagram and/or Facebook, where you can get more tips on healthy snacks/inbetween meals and breakfasts to eat when using Mealsizer.

GRATTIS till ditt beslut att äta mer balanserat och lagom!

Med koden matdagbok20 får du 20 % rabatt på din första Mealsizer® matdagbok – ett perfekt komplement till ditt Mealsizer® måltidsmått!

Vi önskar dig all lycka med dina mål!