Breakfast: Toast and Coffee


Good morning!!!!!

I am not a morning person, but I am excited to start fresh today.  If you have read any of my posts, you know I have decided to switch my diet around.  This is my first meal.  This is not regular toast; this is higher fiber and protein bread.  

I am a physician and a very busy person.  I am now geographically separated because my work is over 1,100 miles from my wife and son.  I have to wake up every morning and not only make breakfast but also exercise.  Today, I will start with a 500 calorie meal.  I am going to have toast with yogurt, butter, and coffee, and milk.

Breakfast #1

Breakfast #1

Break down of the meal:

  • Carbohydrates: 58 grams or 52% of the calories
    • Fiber: 9 grams, so that is a net of 49 grams of carbs that will become a sugar
  • Protein:    22 grams or 20% of the calories
  • Fat:   19 grams or 28% of the calories
Percentage of Calories from macronutrients

Figure 2:  Percentage of Calories 

This is a fairly well balanced breakfast with a good amount of carbs to start the day.  I know I splurged on coffee creamer.  I have to make up for it the rest of the day.  If I were going to cut something out, it would be the creamer.  I just like creamer, so I have to accept the risk.

The bottom line: Find meals you can eat and still cut calories.  


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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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