Creating a Super Breakfast...

1 post | Original | Recent
 
Icon_missing_thumb
3 Posts
Jun 12, 2017 9:00am

Hi,

I rescently started using MyFitnessPal to track all my kCal/energy intake (and as a data-nerd this works well for me :) )

After 1 week I can see some nutrition issues and since my consumption is rather standard its reflective of a longer period. (ie. I've realized I take almost 0 vitamine A, not enough iron, WAY WAY too much sodium - why is there salt in evreything!?)

A few questions:

1.) The App suggests that I have 610 cal for Breakfast, Lunch, Dinner, and 205 for Snacks (30%,30%,30%,10%). Is it really best to equally divide calories throughout the day or is it better to have a big breakfast/dinner and small lunch? (I also sit in an office all day)

2.) Nutrition/Vitamine Intake: Is it better to distribute throughout the day or is a single dose? For example, I can drink 500 ml of freshly squeezed orange juice in the morning which is 120% of daily Vit C. Is it better at once or 125 ml x 4 points in time?

3.) Creating a super breakfast...

I would like to create a fixed breakfast / lunch that satisfies a majority of my daily intake and then have dinner serve as the variable to reach the remaining needs. Anyone know what healthy and tasty ingridients would make a good meal?

For Lunch I usually have 4 sandwich's (8 slices of bread) (usually more like a brunch and an afternoon meal) and the toppings dont matter + 2 manadrines + Banana. Here I was thinking cheese sandwichs to reach calcium requirements.

For breakfast, I was thinking something along the lines of Orange Juice (VitC), 2.5 oz Carrots (100% of VitA), Cereal (special K/ or something else for Iron) + Milk for Calcium, etc.

Instead of reinventing the wheel... does anyone have a good Breakfast + Lunch (in sandwish form) Combo that hits several of the daily nutrient requirements?

Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,284 topics, 38,211 posts

Motivation & Support

8,511 topics, 41,666 posts

App Updates

29 topics, 81 posts

Ask the Pros

741 topics, 1,892 posts

Workouts and Programs

2,911 topics, 12,146 posts

Trainer Tools

18 topics, 51 posts

Featured Training Programs

Brazilian Booty Butt

Brazilian Booty Butt

Moderate Time 4 Weeks
Body Blast Bootcamp

Body Blast Bootcamp

Intense Time 4 Weeks
Weight Loss 2

Weight Loss 2

Moderate Time 4 Weeks
Lean Pilates: Control

Lean Pilates: Control

Casual Time 3 Weeks
Beach Fit

Beach Fit

Moderate Time 2 Weeks

Featured Workouts

Firm Buns

Firm Buns

Intense Ic_time_32x32 15 mins  
Lower Body  
Kettlebell 1.0

Kettlebell 1.0

Intense Ic_time_32x32 17 mins  
Shoulders   Ic_workout_dumbbell_32x32 Kettlebell, Dumbbell, Chair
Sunny Summer Session

Sunny Summer Session

Moderate Ic_time_32x32 56 mins  
Full Body  
Come Warm Up With Me

Come Warm Up With Me

Casual Ic_time_32x32 5 mins  
Full Body  
A Peaceful Mind

A Peaceful Mind

Casual Ic_time_32x32 12 mins  
Yoga  
Extreme Cardio

Extreme Cardio

Moderate Ic_time_32x32 20 mins  
Legs   Ic_workout_dumbbell_32x32 Jump Rope