2 tbs flax seed meal (14 gr) – 80 cal (4.5 gr fat, 3g protein, 5 gram carb)
12 oz almond milk (360 ml) 45 cal
1/2 cup blueberries (71 gr) 41 cal
1/4 C. Plain egg white protein powder i get from Amazon. 20 gr. – 80 calories (16 grams of protein) I sometimes add more if my protein count is low.
3.5 walnuts 47 cal. 4.6 fat, 1.1 protein, 1 carb.
Now that i know that specific fats are “good” occasionally I’ll add a few walnuts. They are about 13 calories each. This helps with satiation.
I sometimes add cinnamon, which i understand is an appetite suppressant. Also, i like cardamon.
Total calories of recipe above: 293 calories.
I sometimes substitute kale and nutmeg for the blueberries for a savory taste and fewer calories. I add the amount that tastes good to me – about 1/2 cup which is 17 calories. Sometimes I skip the berries altogether.
1/4 cup cooked Steel cut oats (59 gr) 42 calories – i rarely put these in. Only if I feel the need of carbs. But i try to avoid carbs to some extent in the morning because then I’m less hungry the rest of the day.
I don’t tolerate milk well, but since it sounds like you do – that would increase your calcium, protein, and fat. it’s a good fat too if you use whole milk and the fat satiates. Perhaps see if a cup is enough, if not, add more. You can always add a little water or ice! if you don’t want to add more milk. The ice gives it a milkshake experience, which is fun and i enjoy. Or, frozen berries would do the same.
I’m in the States and goat’s milk kefir as well as cow’s milk kefir are in many grocery stores, health food stores and co-ops. Since kefir has more probiotics, my doc prefers that i use it.
I only use this for one meal in the day. Oftentimes alternating it with eggs, peppers, onions, olive oil and Daiya cheese (vegan)in the morning. The rest of the time i eat regularly.
I would ask Dr. Mosley what he thinks of how well the nutritional needs are met with this.
Good luck!!!