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Old 04-16-2009, 08:02 PM   #1
John J. Rivera
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Help with breakfast!

I just begun converting to the Zone diet.

I'm on the 5-5-1-5-1 meal plan. Today, I tried to construct a 5-block breakfast as 1 cup of oatmeal, 1/2 cup of yogurt, 1/4 cup of cottage cheese, 2 tbsp of almonds (sliced) and a banana, with two scrambled eggs with cheese on the side.

The oatmeal nearly killed me! I had a 5-block lunch and a 5-block dinner with a lot of veggies and fruit (and yes, pasta, I know it's unfavored but I ain't giving up pasta. I'm working on the banana, though). They are both easy to consume. But the breakfast, it was definitely hard.

So I'm turning to you guys, got any tips/advice on how to turn the above into something that's easier to eat?
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Old 04-16-2009, 08:15 PM   #2
Eric Montgomery
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Re: Help with breakfast!

Try to go with fruits or vegetables instead of oatmeal. Green vegetables in the morning probably seem weird for most people, but I've gotten used to having an omelet with grilled asparagus or a little broccoli on the side. Or chop up some onions, peppers, and mushrooms and mix them with your scrambled eggs or omelet. Salsa is a good way to go too as long as it's got minimal added sugar/other bad stuff.
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Old 04-17-2009, 02:45 AM   #3
Michael DelaTorre
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Re: Help with breakfast!

Hi John, I used to have the same problem. You just have to play around with the choices on the list.

Instead of 1 cup of oatmeal, maybe try having 2 apples (I like Fuji apples, they're the perfect size) and a 1/2 cup of yogurt. Or, you can have a combination of apples (or other fruit), oatmeal, and yogurt to form 5 blocks of carbohydrates. By mixing and matching you can find some tasty combos that are still Zone-friendly.

I'm guessing the oatmeal bombed your stomach huh?
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Old 04-17-2009, 06:43 AM   #4
Laura Kurth
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Re: Help with breakfast!

Can you clarify what the actual problem was with the breakfast? You say it was 'hard' - what do you mean. Do you mean you got too full up?

If so I'm not sure trying to subsitute green veggies will help, lol. 17 cups of brocolli and spinach will be harder to eat than 1 cup of oatmeal.
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Old 04-17-2009, 06:50 AM   #5
Brian Bedell
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Re: Help with breakfast!

It's very easy to sub fat for carbs, esp at breakfast. That's what I do. 1c = 3 fat
You can cut out the oatmeal and have a tbls of olive oil.
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Old 04-17-2009, 06:52 AM   #6
Renee Lee
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Re: Help with breakfast!

maybe move a block or two around and make one (or both) of your snacks 2 blocks?

or eat more fruit...an orange is 2 blocks, and those are "easy" to eat
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Old 04-17-2009, 07:06 AM   #7
Amy Tompkins
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Re: Help with breakfast!

Where are you getting your block measurements from? This is what I have from CFJournal issue 21:
1 cup oatmeal = 3 blocks carb
1 banana = 3 blocks carb
1/2 cup yogurt = 1 block carb

That's seven blocks, and you say you're only shooting for five. So you could eat the same food but cut back on the oatmeal and you'd be fine.

Here's an alternative breakfast:
3 eggs scrambled with 2oz ham in appx 1 1/2 tsp olive oil.
1 banana, sliced, mixed into appx. 1 cup of other fruit**

**each week I cut up 1 whole pineapple, 1 tray of strawberries, and a bunch of red and green grapes. I dump it all into a large tupperware. I scoop out 1 1/2 cups of the fruit mix every breakfast (appx. 3 blocks).
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Old 04-17-2009, 07:09 AM   #8
Laura Kurth
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Re: Help with breakfast!

actually it's one cup of yogurt = one block of carb right? Like milk.

the banana depends, if it was a big banana that would be 3 probably, a small banana would maybe only be two.

I am just wondering if you accidentally ate 1 cup DRY oatmeal, when it is one cup cooked = 3 blocks. That is 1/2 cup dry.
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Old 04-17-2009, 08:52 AM   #9
Mat Frankel
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Re: Help with breakfast!

Yeah I usualy do this for breakfast for a 5 block:

4 egg whites, 3 oz turkey slices, 1 oz cheese

1/2 cup DRY oats
and fruits to fill the rest of the carbs

2 tsp almond butter for fat.

It is a lot of food, but thats what is great about the zone! always full.
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Old 04-17-2009, 06:26 PM   #10
John J. Rivera
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Re: Help with breakfast!

Quote:
Originally Posted by Amy Tompkins View Post
Where are you getting your block measurements from? This is what I have from CFJournal issue 21:
1 cup oatmeal = 3 blocks carb
1 banana = 3 blocks carb
1/2 cup yogurt = 1 block carb

That's seven blocks, and you say you're only shooting for five. So you could eat the same food but cut back on the oatmeal and you'd be fine.

Here's an alternative breakfast:
3 eggs scrambled with 2oz ham in appx 1 1/2 tsp olive oil.
1 banana, sliced, mixed into appx. 1 cup of other fruit**

**each week I cut up 1 whole pineapple, 1 tray of strawberries, and a bunch of red and green grapes. I dump it all into a large tupperware. I scoop out 1 1/2 cups of the fruit mix every breakfast (appx. 3 blocks).
Hmm, the chart says 1 banana (9") is one block of carbs?

I looked at the chart again, says 1/3, duh!

Well, that explains quite a bit...!

That's a hell of a idea there regarding the fruit mixture. I will have to try that!

Quote:
Originally Posted by Laura Kurth View Post
actually it's one cup of yogurt = one block of carb right? Like milk.

the banana depends, if it was a big banana that would be 3 probably, a small banana would maybe only be two.

I am just wondering if you accidentally ate 1 cup DRY oatmeal, when it is one cup cooked = 3 blocks. That is 1/2 cup dry.
Nah, 1/2 cup of yogurt is 1 block of protein and 1 block of carbs.

You mean if I measure my oatmeal before I cook it, I'm supposed to look at the dry oatmeal block amount (0.5 oz according to Larry)? But now I'm confused... According to my calculations, 1.5 oz (3 x 0.5) = 0.18 cups? That's less than 1/4 cup?

Ohh man, no wonder I was so stuffed - I basically ate 10 blocks of carbs right there (if your calculations are right)!

EDIT: Sorry, just wanted to thank you all for the helpful replies so far!

Last edited by John J. Rivera : 04-17-2009 at 06:33 PM.
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