Hey, I am new to this but slowly getting the hang of it :) hopefully. I have been eating egg whites and cheese in the morning. But the carbs are the hard part. The obvious, toast and jelly is not favorable but it is the easiest. Can anyone tell me of some favorable Carbs they eat for breakfast. I am usually in a hurry and I am kind of a picky eater when it comes to veggies. Just some ideas would be great! I would like to try all of October with the right foods. Thanks!!

Some suggestions for breakfast carbs: blocks of green peppers and onion to your egg/cheese Apples (1/2 apple is 1 block) Grapes (1/2 cup is 1 block Kiwis (1 kiwi is 1 block) Grapefruit (1/2 grapefruit is 1 block) Strawberries (1 cup is 1 block) Dannons blended yogurt (1P/2C) Slow-cooked oatmeal (pre-made if time is an issue) Pick your protein and mix and match the above for endless breakfast choices.

I've concocted a new breakfast this week and it seems to be "holding" me better than any I've had so far! It's based on the new low-carb bread I found at my grocery store, which is 9g carbs per slice, so hopefully you can find some. I don't have time to eat breakfast until I get to work, so I needed something portable. Here it is: 2 slices lowcarb bread (2C) with 1 Tbsp. natural peanut butter (3F) 1/2 cup grapes (1C) 3/4 cup lowfat cottage cheese (3P) I've only been doing the Zone a few weeks, so if anyone would like to comment on this and let me know if I did anything wrong, feel free!!! Good luck!

I've done fairly well with a low-carb bread as well, eaten with natural peanut butter, and some cottage cheese for protein. I will add about 1 T. of an artificially sweetened jam (1C) which is a lot for one little amount, but it's held me fine, and I like a little jam. (It's not Splenda, so not officially Zone-approved, but it's been OK for me). You could do a cup of strawberries instead. Another easy and fast breakfast I like is a fruit smoothie. I do it in the food processor, and drink while blowing my hair dry. I usually make from whatever fruit I have, but find berries work the best. Here's an example. (I usually buy large bags of frozen berries and use those--frosty goodness!) Woke up late smoothie (3 blocks): 1 cup frozen raspberries (1C) 1/2 cup frozen blueberries (1C) 1/2 cup plain yogurt (1C, 1P) 2/3 scoop vanilla soy protein isolate powder (2 P) a little warm water to make it smooth Splenda or stevia to taste Blend berries, yogurt and a little water in food processor until smooth. While motor is running, add protein powder. (Scrape bowl if necessary). Add sweetener to taste. You can add olive oil (1T=3F) to it if you want the fat in it, or eat nuts on the side, which is what I usually do. This is also portable--you can drink from a travel mug in your car--but bring a straw or you will have a pink moustache! (Got smoothie?) :lol: Enjoy! Ronica

In my post above it should say I am eating 3/4 cup lowfat [b:c5cd1ff4f3]cottage cheese[/b:c5cd1ff4f3], not [b:c5cd1ff4f3]cream cheese[/b:c5cd1ff4f3]. Much as I love cream cheese, I don't think I could eat 3/4 cup straight up!!

Hi, This is great if it keeps you in the Zone, but keep in mind that a meal containing 2 slices of bread, even if a low carb bread, is not really a Zoned meal. Zone guidelines recommend keeping the amount of unfavorable carb (bread, yes even low carb bread, is unfavorable) in a meal to no more than 25% of all carb in the meal. Sue

This low carb bread has me thinking--what brand do you use? Do you count the extra protein in the bread towards your blocks? Hmmm...I grew up eating fried egg sandwiches. Maybe some egg beaters cooked in olive oil, tomato, & Zone cheese will be the breakfast I've been searching for! A little fruit for dessert! GJ

[quote:b330b0d801="tenorGJ"]This low carb bread has me thinking--what brand do you use? Do you count the extra protein in the bread towards your blocks? Hmmm...I grew up eating fried egg sandwiches. Maybe some egg beaters cooked in olive oil, tomato, & Zone cheese will be the breakfast I've been searching for! A little fruit for dessert! GJ[/quote:b330b0d801] Hi, The protein in bread would not be counted toward the protein in you meal for Zone purposes. The exception would be a bread which has a significant amount of protein from soy, in which case the protein would be counted. Sue

We use a "light wheat" that is 2 slices per 1 block (2 slices, 16g, 6gfiber) Great for sandwiches (especially when the little guys like their PB&J) and keeping the unfavorables to 25% of carb blocks, though sometimes I am a little hesitant to use both slices since I simply can't believe I can eat two slices of bread and still have three blocks to go!

I enjoy the occasional breakfast sandwich made with French Meadows' Men's Bread, a rough and grainy Ezekiel-style bread that is itself within the 40-30-30 ratio. Not the kind of thing you'd make a PBJ with, but egg whites, turkey, and/or cheese makes a tasty Zone breakfast to-go. If you can't find these breads at your health food store, you can order from their website: www.frenchmeadow.com

[quote:221f96ad1e="adam_h"]I enjoy the occasional breakfast sandwich made with French Meadows' Men's Bread, a rough and grainy Ezekiel-style bread that is itself within the 40-30-30 ratio. Not the kind of thing you'd make a PBJ with, but egg whites, turkey, and/or cheese makes a tasty Zone breakfast to-go. If you can't find these breads at your health food store, you can order from their website: www.frenchmeadow.com[/quote:221f96ad1e] Hi, I happen to have a package of this in my freezer. While it's a good choice of breads, be aware that it's unfavorable carb and to keep a meal in the Zone one wouldn't want to include more than 1/2 slice per meal. Also, unless there is a new Ezekiel bread I am not aware of, French Meadow differs from Ezekiel in that it is made with flour. Ezekiel bread is made from sprouted grain, which reduces the carb content. While these breads may have a slightly lower GI than some others, due to the grains they are made from, they are still unfavorable carbs. Refer to Charlie's recent post about his blood sugar testing experiments to see how a couple blocks of bread in a meal can take you right out of the Zone. Sue

Thanks Scott and Adam for the bread references. I sure like a piece of toast (or a half piece as the case may be) to spread my almond butter onto! Charlie (okay, Sue, I'm watching the quantities of unfavorable carbs! :lol: )

[quote:3988076ff0="fulloffaith"]Hey, I am new to this but slowly getting the hang of it :) hopefully. I have been eating egg whites and cheese in the morning. But the carbs are the hard part. The obvious, toast and jelly is not favorable but it is the easiest. Can anyone tell me of some favorable Carbs they eat for breakfast. I am usually in a hurry and I am kind of a picky eater when it comes to veggies. Just some ideas would be great! I would like to try all of October with the right foods. Thanks!![/quote:3988076ff0] Here is a breakfast you can make the night before: Hi-Fibre Yogurt Breakfast (from Anne-Marie's Kitchen) 1/2 cup no fat plain yogurt (6g P, 8g C) 1/2 cup 1% cottage cheese (15g P, 6.7g C, 1.3g F) Sweetener to taste 1/4 cup Fibre 1 cereal (5g C-fibre deducted) 1/2 cup fresh raspberries (4.5g C) 1 tbsp. dried cranberries (6g C-fibre deducted) 2 tbsp. slivered almonds (6g F) 1 tbsp. unsweetened shredded coconut (3g F) 1 tbsp. whole flax seed (Dr. Sears says do not have to count) Mix all ingredients together. Can be made night before (but add Fibre 1 cereal in morning). 3 blocks P = 21g C = 30g F = 10g

The bread I have used is called Healthy Life whole wheat bread. It's made with 100% whole wheat flour and also uses soy. 2 Slices is 16 g. carb - 5 g. fiber, so 11 g. net carbs, a little over 1 C. (I skimp a little on the sugarless jam.) I know this isn't perfect, but I only do it about once a week, so am not relying on it most of the time. It has held me fine, with no lack of focus or upset stomache, which I now get when I do overdo the carbs. There is another brand from Wisconsin, which is also very good (something like Natural Ovens?? can't remember) , but is $4+ per loaf, whereas the Healthy Life is < $2/loaf. I keep it in the freezer because it molds really fast, plus it takes us way too long to eat a whole fresh loaf. :) The breakfast that holds me the best is oatmeal, lean ham and peanut butter (in the oatmeal, not on the ham!) This is what I eat often, especially if I know my lunch is 30 minutes later on a particular day. Ronica PS ANNE-MARIE: Love the picture!!! :wink:

[quote:2abce43980="RBrownson"]The bread I have used is called Healthy Life whole wheat bread. It's made with 100% whole wheat flour and also uses soy. 2 Slices is 16 g. carb - 5 g. fiber, so 11 g. net carbs, a little over 1 C. (I skimp a little on the sugarless jam.) I know this isn't perfect, but I only do it about once a week, so am not relying on it most of the time. It has held me fine, with no lack of focus or upset stomache, which I now get when I do overdo the carbs.[/quote:2abce43980] I use a golden flax seed bread that is called Stonemill. 1 slice is about 9 grams of carbs (once fibre is deducted), but I believe is only available in Canada. The product is made in Toronto. [quote:2abce43980]PS ANNE-MARIE: Love the picture!!! :wink:[/quote:2abce43980] Thanks. It would be great now that these forums have been updated to see more sig_pics.

[quote:4248eb5297]This low carb bread has me thinking--what brand do you use? [/quote:4248eb5297] The brand I am using is called Healthy Home. I bought it at Stop & Shop out here on the east coast, so if they have it there they must have it everywhere! I buy the Italian style...I know wheat bread is better for me but I can't help it, I was raised on white bread and I just can't stand the wheat!

[quote:11dcce9d8a]French Meadow differs from Ezekiel in that it is made with flour. Ezekiel bread is made from sprouted grain...[/quote:11dcce9d8a] Yes, Sue, you're correct. Note I said "Ezekiel-[b:11dcce9d8a]style[/b:11dcce9d8a]", which is like spelling 'cheese' with a Z. LOL Like you, I've had a package of this bread in my freezer for a while. I stay away from grains and soy more than the average Zoner. I've become quite soy-phobic actually. But one slice of the FM bread, halved, loaded with egg whites and turkey....mmmmm, i'm gettin hungry...BRB... And, Anne-Marie, I too like the pic.

[quote:ad7063c09d="adam_h"][quote:ad7063c09d]French Meadow differs from Ezekiel in that it is made with flour. Ezekiel bread is made from sprouted grain...[/quote:ad7063c09d] Yes, Sue, you're correct. Note I said "Ezekiel-[b:ad7063c09d]style[/b:ad7063c09d]", which is like spelling 'cheese' with a Z. LOL Like you, I've had a package of this bread in my freezer for a while. I stay away from grains and soy more than the average Zoner. I've become quite soy-phobic actually. But one slice of the FM bread, halved, loaded with egg whites and turkey....mmmmm, i'm gettin hungry...BRB... And, Anne-Marie, I too like the pic.[/quote:ad7063c09d] Hi, Pardon me, but I realized you said " Ezekiel-[b:ad7063c09d]style[/b:ad7063c09d]", and I still don't understand in what way you mean it is "Ezekiel-[b:ad7063c09d]style[/b:ad7063c09d]". :? Sue

I eat this brkfst a lot...I love it. I toast one piece of sprouted rye and spread it with tahini then top it with 2 slices of tofu microwaved with a little Bragg's (type of soy sauce) and a sprinkle of cayenne. yumm. I guess its 2 blks. jane

The breakfast that holds me best is my "Quark Delight" which consists of: 200 ml quark (3P, 1/2C, 0% fat) 1 small apple (2C) 7 gram dry oatmeal (1/2C) 2 tablespoons peanutbutter (3 fatblocks of 3 grams instead of 1.5 grams, because quark contains no fat) It took me some experimenting and help from this forum (especially Sue) in order to get there. At first I experienced blood sugar spikes when eating the apple. Only after realizing that the size of the apple can matter as well I chose the small-size apples that come in big plastic bags instead of the big ones I used to buy separately. The apples I use right now are between 100 and 150 grams while the apples I used before were about twice the size.... The muesli and whole-wheat bread they sell in the Netherlands does not seem to take me out of the zone either though. According to the Dutch Diabetes organization this bread is in the same glycemic index range as apples, black beans, milk, pears, oranges (between 30 and 39) so that explains. Hope this helps! Regards, Denise

[quote:fdc81814b8="djmorris"]The breakfast that holds me best is my "Quark Delight" which consists of: 200 ml quark (3P, 1/2C, 0% fat) 1 small apple (2C) 7 gram dry oatmeal (1/2C) 2 tablespoons peanutbutter (3 fatblocks of 3 grams instead of 1.5 grams, because quark contains no fat) It took me some experimenting and help from this forum (especially Sue) in order to get there. At first I experienced blood sugar spikes when eating the apple. Only after realizing that the size of the apple can matter as well I chose the small-size apples that come in big plastic bags instead of the big ones I used to buy separately. The apples I use right now are between 100 and 150 grams while the apples I used before were about twice the size.... The muesli and whole-wheat bread they sell in the Netherlands does not seem to take me out of the zone either though. According to the Dutch Diabetes organization this bread is in the same glycemic index range as apples, black beans, milk, pears, oranges (between 30 and 39) so that explains. Hope this helps! Regards, Denise[/quote:fdc81814b8] Hi Denise, Glad you were able to come up with something that works for you. :D Once you have the basic Zone concepts and are willing to experiment a little, you can find lots meals that suit you needs and taste preferences while still keeping you in the Zone. Sue

Forgive my ignorance... What is quark? Is this some sort of dairy thing, like a cheese or yogurt? The only quarks I know are sub-atomic particles, and that's about all I know about them. :roll: Ronica

Hi Ronica! Yes, quark is a dairy product. It is more sour than yogurt, and it is thicker. Quark is made of (fat-free, low-lactose) milk and souring agent. Nutritional info (100g): 64 kcal, 11g protein, 4.2g carbohydrate (including less than 1g lactose), fat 0.4g. It can be used to make desserts, spreads and fillings and for baking. I have used it for cheese cake filling, for vegetable pie dough, and for desserts (add berries or fruits and nuts, milk if too thick). You can make nice spreads using quark: add finely chopped herbs, lemon juice, olive oil and some chili powder, serve on top of cucumber slices. I hope that you can find it somewhere; it is really easy to use and delicious, too! -Satu-

I wonder if this is anything like the substance we call sour cream? (Of course, the low fat versions are not real cream!) Sounds similar. Anyone know? ronica

No, quark is not the same as our sour cream...there really is no American equivalent. To me, it tastes like a combination of yogurt and sour cream. My husband is German, and when we go to Germany he devours the stuff because he can't get it here very easily!