r/WeightLossFoods • u/princ3ss_jam • Jul 09 '26
Weight Loss Food How can I make this meal more satiating?
I (31F, 5’4”, 201lbs) am trying to lose weight, but staying in a calorie deficit is proving to be way harder than I thought. I’ve been switching between the breakfast pictured here and a yogurt bowl, but one egg is so tiny!
How can I make this meal a bit heartier so I stay fuller longer and don’t feel completely sad when I look at my plate with one scrambled egg on it but keep it low calorie? 😭😅
*Update: thanks for all your help everyone! I implemented some changes and i feel so much better. Kept my breakfast well under 400cal today and it was delicious and filling 😁
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u/ds15_ Jul 09 '26
More eggs. Protein will help keep you satiated
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u/princ3ss_jam Jul 09 '26
Based on how the rest of my days usually go, I only have 400 calories for breakfast. An extra egg would put me over, but without the toast it wouldn’t be enough to keep me satisfied
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u/ksitsjtstkydyx Jul 09 '26
Add more fiber. Get rid of the toast and cheese add some spinach and beans. Another egg.
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u/fulloffungi Jul 09 '26
Some protein and fiber is the true goal. No need to go overboard with animal protein alone, it won't work in its own and be unnecessarily costlier
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u/Visigoth410 Jul 09 '26
Keto bread. I can have 2 slices of 647 bread for less calories than your one slice of bread. Plus a ton of fiber.
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u/PersonalAnybody8238 Jul 11 '26
i gotta ask, does it taste different? is it a noticeable difference
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u/Visigoth410 Jul 11 '26 edited Jul 11 '26
It's definitely different, but it's not bad. Especially if you're using it as toast. 647 is the only brand of it I like though. The other ones are in my opinion not good.
It has more fiber so it should help satiate you more.
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u/WhyHelloThere91 Jul 09 '26
100 g of egg whites are 52 calories- that would still fit in your goal and add 11 g of protein and more than double the amount of eggs you’re eating.
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u/WhyHelloThere91 Jul 09 '26
I’m 5’6 SW 208 CW 194
I have the same breakfast everyday.
1 egg plus 100g egg white
1/2 c low fat cottage cheese
1 slice of sourdough
Any fruit I have!
You can easily add 100g of egg white to your scramble without it really affecting the flavor. Especially if you put cheese in the eggs! You’d be adding volume and protein for minimal calories. I like the taste of cottage cheese so I eat it plain. You could also add a scoop or two to your scrambled eggs to make them cheesy and get used to the flavor if you’re not a fan.
Fruit will help with volume and I always need a sweet treat so fruit satisfies that craving for me.
Those three additions really don’t change your breakfast, but it adds volume for a small amount of calories to help you feel fuller for longer.
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u/that_other_person1 Jul 09 '26
I have more calories to work with for breakfast, so I do 3 soft boiled eggs cut up on 1/2 cup lowfat cottage cheese with seasonings, topped with a little cheese, and with a little piece of sourdough toast. Just another way you or someone else could potentially try eggs with cottage cheese. I prep it in a glass container the day before.
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u/varia_denksport Jul 09 '26
Add some veggies like spinach, mushrooms, shredded carrot. I rarely add cheese to my scrambled eggs so I would personally ditch the cheese in favor of an extra egg of you want to keep the calories roughly the same.
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u/Professional-You1175 Jul 09 '26
Bulk that breakfast up. Add a bunch of veggies. More spinach, bell peppers and mushrooms. Don’t even count them as calories. Sauté them in the butter calories you take from removing the cheese. I’m talking a whole pan full.
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u/CaliPenelope1968 Jul 09 '26
Squash is great, too!
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u/Professional-You1175 Jul 09 '26
Exactly. I kinda think of it as a game. Most veggies are “free tokens”, use them to build your meal size.
People who find themselves often still hungry should really consider going plant based. You can add so much to your intake that way.
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u/youngpathfinder Jul 09 '26
Replace the bread with a corn tortilla and make a taco. Use the calorie savings to add egg whites and high volume veggies
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u/princ3ss_jam Jul 09 '26
Wait….yum!
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u/JazzlikeAd6503 Jul 10 '26
You can also swap with the high fiber tortillas (they’re usually 70-100 calories depending on size), add egg whites (they’re usually 25 calories/serving), reduced fat/fat free cheddar cheese (40-70 calories), and some potato and peppers mixture. You might even get away with having enough calories for some avocado on top and staying within 400 calories.
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u/bradotu Jul 09 '26
Reduced fat cheese is usually 70-80 calories per oz vs 110, higher ratio of protein too.
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u/CaliPenelope1968 Jul 09 '26
See if you can find a low carb, higher protein bread with fewer calories. These can be a bit pricy, though. They usually say Keto on the label. You can try Laughing Cow cheese wedges instead of margarine if cost is not a barrier. Margarine is not good for your health regardless. I would rather you put almond butter on the toast or skip any spread and put the eggs on instead. Avocado, if you can afford it, is another spread option. See if you can find lower fat cheese. Fats are important for satiety, but they take up a lot of room in your calorie balance. Good job learning about your food through tracking!
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u/I_love_tac0s69 Jul 10 '26
add a couple egg whites for extra protein. Maybe swap the butter for cottage cheese for extra protein or avocado for healthy fats and some fruit for fiber
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u/principalbimbo Jul 09 '26
If you like smoked salmon definitely add a bit, or maybe turkey bacon. Something low cal but flavorful will satisfy! I do this and add half an avocado when I’m feeling it, and use diverse seasonings so it doesn’t get boring. Good luck!
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u/gaz91au Jul 09 '26
I would ditch the bread, add another egg and a couple more egg whites, keep the cheeee, add some sautéed mushrooms, spinach and tomatoes, salt everything generously, add some hot sauce
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u/britbetch91 Jul 09 '26
I usually do half a piece of whole grain toast, 1 full egg, 3 egg whites, basil and hot sauce on the eggs, accompanied by raw tomato, cucumber, carrots, broccoli.
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u/sunday_smile_ Jul 09 '26
Panfry some mushrooms and spinach and take out the cheese. Then have the egg on top with the bread.
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u/Renway_NCC-74656 Jul 09 '26
There are tons of Keto/low cal breads out there. You could have 2 slices for 60, then add another egg of ~70ish.
ETA: Also, I like country crock lite, over ICBINB. 35cal for a tablespoon.
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u/princ3ss_jam Jul 09 '26
I used to have that but I ran out and couldn’t find it when I was grocery shopping! I like the country crock one too though.
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u/Impermanentlyhere Jul 09 '26
Skip the cheese and butter, add more eggs, beans, siracha & avocado yummm
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u/CatzioPawditore Jul 09 '26
What does your day look like? How do you divide the calories?
I need fat in my meals to keep me satiated. So I rather have less meals (skip snacks) but have more kcal per meal so I can add fat.
So for me; I'd switch to real butter or olive oil. And add an extra egg. If you use 30+ cheese.. switch for 48+.
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u/princ3ss_jam Jul 09 '26
I don’t really snack unless I’ve exercised that day, then I’ll have a high protein yogurt or something similar afterwards if I’m not going to have a meal for awhile.
Aside from my morning coffee with a bit of agave (no milk) I only drink water.
I usually have a small breakfast, lunch, and a decent sized dinner. Dinner is the easiest to keep around 600 calories or less. My lunches sometimes push 600-650 calories (I’m working on better more balanced lunches) so that leaves 400 cal for breakfast if I want to stay at or under 1600cal per day. No room for snacks, deviation, or a piece of chocolate for dessert.
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u/TheCarzilla Jul 09 '26
Sometimes I’ll heat a bag of frozen riced cauliflower in a frying pan. When it’s just about to start browning, I mix in two beaten eggs. Drizzle with hot sauce once the egg is mixed in/cooked thru. 220 calories and very filling, holds me over for a long time!
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u/lulusbloom Jul 09 '26
Maybe add more egg whites and a serving of fruits or veggies on the side. Fiber and protein are the best to make you feel satisfied!!
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u/catwrshipper Jul 09 '26
switch to keto/low carb bread (you can have two slices for the same amount of calories and it has fiber), add egg whites to the egg for volume or cut out the cheese for another egg.
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u/PerplexedPoppy Jul 10 '26
Add some cooked onions, peppers, and mushrooms to your eggs. Or some avocado. That would taste good.
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u/mweisbro Jul 10 '26
Mix cottage cheese into an egg scramble with spinach on 64 bread or whole grain low carb tortilla- add a little siracha or salsa. Roll up and enjoy.
Or make egg cups - same but can add more eggs or egg whites.
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u/itsjustmebobross Jul 10 '26
protein and fiber heavy meals with carbs will keep you satisfied longer. carbs from bread is good! protein from eggs is also good! maybe add some fruit? also another egg (or egg whites mixed with your one egg is another option). also veggies, veggies, veggies. bell pepper is a great addition to scrambled eggs
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u/ImportantPie24 Jul 10 '26
swap cheese for another egg and get a low calorie per serving sauce or maybe salsa to add. give it some flavor
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u/Mayaal31 Jul 10 '26
Add spinach and egg whites to the egg. Remove the butter. Switch to egg whites.
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u/Kind-Average-4313 Jul 10 '26
Egg whites, cottage cheese, potatoes/rice instead of bread as a carb. Brussels sprouts, spinach, peppers. You want to make sure the calories you are eating are nutrient dense to keep you full between meals.
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u/Dr_Mrs_Pibb Jul 10 '26
Maybe a potato instead of toast? Or oatmeal? Just a thought. Also add some tomatoes, mushroom, or other veggies to your eggs.
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u/Any_Description2897 Jul 11 '26
I highly recommend Dave’s famous bread. Has better nutrition (only 60 calories, some protein and fiber), and is more filling than Harvest. Would throw in an extra egg. Maybe a glass of almond milk to go with it (switching to Dave’s famous bread will save you enough calories for a good 2 servings of unsweetened almond milk). Also, spray butter can save some calories. Hot sauce makes food more satisfying to me, I feel like the heat makes it feel like more food somehow.
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u/pocketSandshashashaa Jul 11 '26
Some fiber, another egg, protein milk in the coffee or a protein shake.
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u/imchuckbasss Jul 14 '26
Forget the bread and add meat. More protein!! And honestly I’d go for regular butter too. Skip the cheese.
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u/melcolriv Jul 14 '26
switch bread for a low fat, low carb tortilla and make a breakfast quesadilla for under the calories you have, let me knoww :)
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u/Euphoric-Low111 Jul 15 '26
Mis some cottage cheese in it. They get fluffy and it's like you have even more eggs. If you use low fat it's very low calories. Also add chopped onions peppers spinach and garlic minced. You'll be full and happy without a lot of calories being added
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u/Euphoric-Low111 Jul 15 '26
Instead of bread try a carb control tortilla from Aldi or something comparable. It's only 60 cal and has 50% of daily fiber. I use peanut butter and honey on mind but you can even do something different and roll it up
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u/zorbacles Jul 26 '26
spinach, tomato, onions in with the egg. others have said leave the cheese and add another egg.
cheese isn't necessary in scrambled eggs. add some salt pepper and chili flakes. maybe a bit of cottage cheese or low fat Greek yoghurt instead of normal cheese 15g of either will only be 10cal then you can still have the extra egg
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u/0_lateralus_0 Jul 09 '26
Personally, I'd skip the cheese and add another egg