Need breakfast help please.

[blahblah192]

This is what I have so far:

Macro Breakdown:
Protein- 35
Carbs- 40
Fat- 25



Aiming for about 500 calories
Aiming for about 35 grams of Fiber per day

Breakfast

Grams of protein: 44
Grams of carbs: 50
Grams of fat: 14

Cooked oats plain 1 cup: P- 5.4 C- 18.7 F- 2.1 (.3 sat) Fiber- 3.7
Skim milk .5 cup: P- 4.4 C- 6.1 F- .3 (.2 sat) Fiber- 0
Apple: 1 P- .4 C- 17.6 F- .3 Fiber- 3.7
Olive oil 2 tsp: P- 0 C- 0 Fat- 9 (1.2 sat 1 poly 6.6 mono) Fiber- 0
Egg whites 1 cup: P- 26.5 C- 1.8 F- .4 Fiber- 0

Total Protein: 36.7
Total Carbs: 44.2
Total Fat: 12.1
Total Fiber: 7.4

Any suggestions on how I can reach my goal amounts?

[Rodja]

Your carb measurement for oats in really off; 1 C uncooked has about 54g of carbs with 8g of fiber.

[rippedforce63]

I would sub out the olive oil for some almonds or walnuts, your tastebuds will thank you for it.

[blahblah192]

Your carb measurement for oats in really off; 1 C uncooked has about 54g of carbs with 8g of fiber.

Oh. It was for cooked oats. 8.3 oz worth. This is where I got the nurtition facts from. It says that 1 cup uncooked has 48 grams of carbs. Thats a lot closer to 54 grams.

[blahblah192]

I would sub out the olive oil for some almonds or walnuts, your tastebuds will thank you for it.

Thats alright, I don't mind the taste.

[HairyLarry35]

I love calorie king, but one of the common problems that people do is use the "Average All Brands" section. I just checked to see if that is what you did, and it looks like it (the second one from the top after searching "cooked oats.")

If you have a specific brand, search for it! Calorie King is a godsend for having extremely accurate labels from brand name products. Make sure from time-to-time, you update your data base, too. They are always putting in new product nutrition labels.

I have what you did plus the button to click here:

[sherdi]

I would add a whole egg to the mix, that will increase your protein and fat. Don't be afraid of whole eggs, they are good for you and have plenty of good nutrients that you need!

[Rodja]

I would add a whole egg to the mix, that will increase your protein and fat. Don't be afraid of whole eggs, they are good for you and have plenty of good nutrients that you need!

Most of the minerals and lecithin is in the yolk.

[Basso]

At least one whole egg will add alot of flavor also! I always do one whole egg for every 3 egg whites.

[alan aragon]

Cosigned about the whole eggs. FYI, the most abundant fatty acid in yolks is the identical one found in olive oil (oleic acid). This would free up some olive oil later for your arugula salad

[blahblah192]

I added the egg yolk and changed some other stuff up. Here's the new meal:

Quaker Oatmeal A&C 1 packer: P- 3 C- 24 F- 1.5 (.5 sat .5 poly .5 mono) Fiber- 3.0
Skim milk .5 cup: P- 4.4 C- 6.1 F- .3 (.2 sat) Fiber- 0
Apple: 1 P- .4 C- 17.6 F- .3 Fiber- 3.7
Olive oil 1.5 tsp: P- 0 C- 0 Fat- 6.75 (.9 sat .75 poly 4.95 mono) Fiber- 0
Egg whites 5 large: P- 18 C- 1.2 F- .3 Fiber- 0
100% Whey Protein .5 scoop: P- 18 C- 2.25 F-.75 (.25 sat) Fiber- 0
Egg yolk 1 large: P- 2.7 C- .6 F- 4.5 (1.6 at)

Total Protein: 46.5 186 calories
Total Carbs: 51.75 201 calories 207
Total Fat: 14.4 129.6
Total Fiber: 6.7
Total Calories: 522.6