Friends, keeping it simple is the way to go for weight release, maintenance, and health. Most days my breakfast is either
1) A cup of bean stew, a couple pieces of fresh fruit, a tablespoon of chopped walnuts
2) A cup of bean stew, a pound of roasted cauliflower, a piece of fruit, 1 Tablespoon of chopped walnuts or ground flaxseeds
3) Several pieces of fruit and the walnuts.
It is enough to keep me satisfied until lunch, usually 4–5 hours later but sometimes longer depending on my school day as an itinerant teacher.
Today, I made a nice bowl for breakfast that was simple, delicious, and filling. I realized that when I eat just oatmeal and fruit that I am always hungry before lunch even if adding a healthy whole fat like walnuts or flaxseeds or even if adding vegetables. But more fruit and less oats does the trick for me.
In the bowl pictured above was 1/2 cup frozen blueberries, 1/2 cup unsweetened cashew milk, 2 tablespoons rolled oats (microwave 1&1/2 minutes), add 1 chopped apple, (reheat 1 minute optional), 1 small banana, 1 tablespoon chopped walnuts. Then I had 1/2 of an orange. All that is less than 350 calories in case you’re interested and includes enough of all macro and micronutrients for health. Plus over 10 grams of fiber just for this meal.
Lunch was a big bowl of spring mix salad, a roasted sweet potato, a leftover piece of bean loaf I put together Friday without a recipe, and a nut-based dressing, plus a pear.
Dinner will be the Black and white bean stew in my book plus cashews cooked in (already cooked a huge pot) and more fruit with a little bit of chopped pecans.
No snacks needed as I felt satisfied and not hungry at all until the next meal.