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    Hey! I'm Beth - a 27 year old foodie living and working in the Washington, DC area who has lost almost 90 pounds through Weight Watchers. I love good food, wine and getting creative in the kitchen, and then balancing that out with running, The Shred, and yoga. Please feel free to browse around and hopefully you'll find some ideas, recipes and motivation!

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Whole Foods Weight Watcher: Breakfast Ideas

Hi guys!

As I’ve mentioned, I absolutely LOVE the new Weight Watchers PointsPlus program. I’ve had a lot of success on it so far, taking off 12.2 pounds since recommitting in December 2010, with only 9.4 to go until my goal. I really think it lends itself to healthier, cleaner eating than the old plan, and doesn’t make me feel bad for choosing less processed foods.

One of the main issues I had with the old program was that I felt punished for not wanting to eat sugar-free, fat-free items, and ended up eating that stuff more than I wanted to because it was far lower in points than the whole food, less processed counterparts. I think the new plan has done a much better job embracing less processed foods, but giving you enough flexibility to really cater the plan to your own tastes and preferences.

I’ve mentioned this before, but since rejoining Weight Watchers, I really haven’t changed what I eat very much, I’ve just been really conscious of portion sizes and tracking what I eat so that I’m not mindlessly eating way more than I need (or want) to eat.

I thought it would be fun to do a few posts on being a Whole Foods Weight Watcher, with some meal ideas and PointsPlus breakdowns for each meal because it’s one of the questions I get asked most frequently over email/in the comments section of my blog. People want to know how you can eat healthy, within your budgeted points allowance, and feel satisfied with both taste and hunger level.

Today I’m going to talk about breakfast ideas, but I have another post planned for lunch/dinner ideas, and one for snacks. And even if you’re not following Weight Watchers, I think these meals are all awesome for anyone who is trying to eat healthy!

So let’s get right into it, shall we?

For me, the base of any meal has to be protein. If I don’t have a good amount of protein in my meal, I get hungry again within the hour. Some ideas for protein that work really well with breakfast are:

  • Nonfat Plain Greek yogurt (1/2 cup = 1 pt+, 1 cup = 3 pts+)
  • Low-fat Cottage Cheese (1/2 cup = 2 pts+, 1 cup = 4 pts+)
  • Peanut Flour (which is being discontinued by Trader’ Joe’s.. why!?!?!) (2 tbsp = 2pts+)
  • Almonds (8 almonds = 1 pt+)
  • Sliced/Crushed Nuts (1 tbsp = 1 pts+)
  • Reduced Fat Peanut Butter (1 tbsp = 2 pts+)
  • Skim Milk (1 cup = 2 pts+)
  • Eggs (1 egg = 2 pts+)
  • Egg Whites (3 = 1pt+)

Almost every day, I also like to have whole grains as part of my breakfast.

  • Steel Cut Oats (1/4 cup dry = 4 pts+)
  • Rolled Oats (1/4 cup dry = 2 pts+)
  • Wheat Berries (1/2 cup cooked = 2 pts+)
  • Whole Wheat Couscous (1 cup cooked = 5 pts+)
  • Ezekiel 4:9 Sprouted Sesame Bread (1 slice = 2 pts+)
  • Whole Wheat English Muffin (1 = 3 pts+)
  • Whole Wheat Tortilla (1 medium = 3 pts+)

I also love to add bulk! This almost always comes in the form of fruits and veggies, since they are packed with nutrients and most are little to no PointsPlus value!

  • Canned Pumpkin (1/2 cup = 0 pts+)
  • Bananas (0 pts+)
  • Apples (0 pts+)
  • Frozen Berries (0 pts+)
  • Sweet Potato (1 small = 2 pts+)

Finally, I love to add a little extra flavor. All of the following have a PointsPlus value of 0!

  • Cinnamon
  • Vanilla Extract
  • Truvia
  • Nutmeg
  • Pumpkin Pie Spice
  • Hot sauce

So my main strategy for coming up with breakfast ideas, is picking 1-2 items from the protein, whole grain, and bulk lists, and then adding the extra flavor if I feel like it. I usually try to spend 5-7 points on breakfast because I find that amount keeps me satisfied until lunch and allows me to have more points later in the day.

Here are some breakfast ideas:

  • 1 cup cooked steel cut oatmeal, mixed with 2 tbsp peanut flour and banana melted in (6 pts+) (try the Heat n Eat version of steel cuts if you’re in a rush in the AM!)
  • 1 cup cooked oatmeal mixed with 1/2 cup each low-fat cottage cheese and canned pumpkin, with a sprinkle of pumpkin pie spice (6 pts+)
  • 1/2 cup cooked wheat berries, 1 cup nonfat greek yogurt, a sliced banana, thawed strawberries and a sprinkle of cinnamon (5 pts+)
  • 1 cup nonfat greek yogurt with 8 almonds, crushed, and 1/2 tbsp honey (5 pts+)
  • 1 egg plus 3 egg whites, scrambled with 1 oz light mozzarella, scallion, and tomato, served with 1 slice toasted ezekiel 4:9 bread and hot sauce, with an orange on the side (6 pts+)
  • A smoothie with 1 cup skim milk, 1 banana, 1 cup frozen strawberries, and spinach, topped with 1 tbsp RF peanut butter and 1 tbsp sliced almonds for crunch (5 pts+)
  • 1 slice Ezekial 4:9 Sprouted Sesame bread, spread with 1 tbsp reduced fat peanut butter and a mashed banana. Serve with an apple (4 pts+)
  • Mini Frittatas – Make these in muffin tins on a Sunday and you can have them for the week by just heating them up in the microwave for 30 seconds – 1 minute. (I’ll be doing a recipe post on these soon!) – Use eggs and/or egg whites, veggies, and/or cheese, bake at 350º, and then serve with fruit and/or whole wheat toast!
  • English Muffin Sandwich – Microwave 3 egg whites into a puff in a nonstick sprayed mug, and place on a toasted english muffin with some spinach and hot sauce. Serve with a banana for a filling, 4 pts+ breakfast
  • Mexican Breakfast Burrito – Scramble 1 egg with 1/4 cup black beans, green peppers, and onion, and serve with salsa in a whole wheat tortilla (5 pts+)
  • Sweet Potato Hash – Dice up a small sweet potato and microwave in water for 3 minutes to get it softish. Then, sautee an onion and pepper (and any other veggies you feel like) in 1 tsp olive or canola oil, before adding the sweet potato back into the pan to get it crispy. Serve with a fried egg for a 5 pt+ breakfast, or with a slice of whole wheat toast for 7 pts+ total.
  • 1 cup low-fat cottage cheese, topped with 1 cup frozen mixed berries and 1 tbsp walnut pieces (5 pts+)

So there you have it – 12 breakfast ideas that consist of mostly whole foods. I was shooting for 10 but came up with 12 – go me! 🙂

What about you? What do you typically have for breakfast? And where do you normally eat – at home, work, or somewhere else? During the week I almost always eat at my desk. I have oatmeal most days Monday-Friday because I can just heat it up at work in the microwave, but on the weekends I love egg scrambles or omelets with veggies and toast. This week I made a big batch of Wheat Berries on Sunday, so I’ve been doing option #3 on here for breakfasts.


72 Responses

  1. These are some awesome breakfast ideas! I haven’t tried oatmeal with cottage cheese yet, but it sounds amazing. Haha, I need to go food shopping now…

  2. Great breakfast ideas! I’m glad to hear that the new WW is embracing whole foods. I wish they would take their branded food products off the shelves though, they’re terrible!

    I eat breakfast in phases haha. I usually eat a bowl of all natural cereal before I leave for work (I LOVE cereal). My peanut butter bumpers actually have a good amount of protein.

    When I get to work, I usually eat a hard-boiled egg and some kind of fruit, lately either banana or 1/2 a grapefruit. If I don’t eat those things, I’ll eat yogurt with granola. Then my mid-morning snack is usually some kind of vegetable. Yesterday was carrots, today raisins!

    • It’s tough because while I agree and don’t really eat the prepackaged stuff anymore, its hard for some people to go from eating how they used to, to a fully unprocessed diet, so the smartones and other products are good for the transition.

      I usually have fruit on hand for a mid morning snack if I need something extra, and it makes me feel better to eat every few hours for sure!

  3. I’ve always ate my breakfast at home. But after discussing it with some of the bloggie girls over the weekend, I think I’m going to try and switch it up next week by doing breakfast at work when I have to be there super early (because I’m always STARVING by the time lunch rolls around on those days). We’ll see how it goes…

    • That’s why I do it! I get too hungry for lunch way too early if I eat when I first wake up. Plus it takes me a little while to actually work up an appetite.

  4. I think your idea of having more protein in meal, is excellent. It’s the correct way of eating. Good for you that the Weight Watchers are working so well for you.

  5. […] This post was mentioned on Twitter by Jessamyn, Beth Klein. Beth Klein said: Whole Foods Weight Watcher: Breakfast Ideas: http://t.co/IQM5wsI #fitblog #weightwatchers […]

  6. i am glad to hear about the “healthier” non fat free sugar free choices for ww. i am with you i found that annoying. i love steel cut oats and some almond buttah! congrats on your success beth!

  7. i like to combine the canned pumpkin with almond butter, shredded unsweetened coconut, true cinnamon, ginger and cardamom and either a chopped apple or pear and some frozen blueberries. it sounds complicated but if you have all the ingredients it only takes a couple minutes to prepare the night before, and it’s very satisfying.

  8. I’m on this Green smoothie kick the past two weeks or so. I use Kale, original Almond Breeze almond milk, handful of blueberries and a banana or 3/4 cup of frozen pineapple. I suck it all down on my way to work and its very filling!

  9. OMG I can’t believe you used the term “Whole Foods Weight Watcher.” That’s EXACTLY what I think of myself!

    My short story: last year I was introduced to whole foods and clean eating (in part due to watching Food, Inc.). I’d always been a processed food junkie and couldnt believe how wonderful I felt and full i was after making the changes.

    Well, i fell of the wagon and resorted back to old ways, but after the holidays, I knew I had to shed lots of weight from years of unhealthy eating. Two co-workers suggested Weight Watchers. But I was a little hesitant because I figured “this is a DIET, they are NOT going to promoted whole food eating” which i really enjoyed.

    To my surprise I heard Weight Watchers totally revamped their program and promoted exactly what I was yearning for and was introduced to.

    I love clean eating and i love weight watchers. I’ve lost 12 pounds since January 1st.

    My favorite breakfast: steel cut oats, pumpkin butter, almond butter and fresh blueberries. I’m full until 12:30.

    Love your blog and keep up the good work! ~Kandi

    • Hi Kandi! So glad you’ve been following my blog. It’s scary how easy it is to revert back into old ways – I still do sometimes and it freaks me out a bit!

  10. This might be my favorite post of your’s ever! So helpful, thank you! I’m going to print it out.

    Disco’ing peanut flour – WTH??? I’m going over there and stocking up.

    My go to breakfast on a good day is scrambled egg beaters/egg whites + lean diced ham + mushrooms. I probably need to get a grain in there. I like things I can make the night before. My other go to (bad Jennifer) is a SBX latte + banana. LOL

    I’m looking forward to your lunch/dinner + snacks posts. Thanks for putting the time & effort into this!!

    • Aww thanks Jennifer! glad you find it helpful.

      And I am totally with you – coincidentally I bought two bags of it last time it was there just because I love it, and I haven’t found it on the shelves since!!

  11. I love all of your breakfast ideas Beth!!! And I’m glad you like the new Points + — seems like a good program!

  12. I’ve never tried wheat berries in yogurt! Do you keep them in the fridge and add them cold or warm to your yogurt? Also why is half a cup of yogurt 1 point but a full cup is 3 points. Double the serving but three times the points?

    • Hi Kim! I made a big batch on Sunday, and just keep them cold in the fridge. I usually put my breakfast/lunch together the night before, so last night I just added 1/2 cup wheatberries, 1/2 cup yogurt, and the frozen berries to a tupperware container with a few drops of vanilla, and then it was ready to go this morning! And the reason for the 1 pt for a half cup v. 3 for a full is that WW doesn’t do half points anymore with the new system, so I guess its just under 1.5 so it rounds down to 1. 2/3 cup = 2, 1/3 or 1/2 = 1. Hope that helps!

  13. Thanks for all of the bfast ideas!! My favorite is an egg white sandwich or oatmeal w. peanut flour and banana. I am so sad that TJ’s in discountinuing PF!!!!!! 😦 I thought it was only 1 point + for a 1/4th cup.. that’s what I got when I put in it the calculator…. maybe I should cut back now haha

    • I thought it was 1 pt+ for 1/4 a cup and a reader told me I was mistaken so I went back and inputted the info again… sad story. 1/4 a cup is 3 pts+, so I usually take a 1/4 cup measuring cup and fill it about 2/3 and count it as 2.

  14. I stopped dead in my tracks when I read about the peanut flour being discontinued? Noooooooooo!!! I just started a love affair with it. Going to have to shop the internet.

  15. I really like WW’s new approach. I haven’t tried the program, but I was really turned off by the old focus on “low fat” items instead of whole foods. I eat seriously bulky breakfasts, usually oatmeal with protein powder, cinnamon, peanut butter and a fruit mix-in. Its delicious and keeps me full!

    • Yeah the new program is sooo much healthier! I used to do protein powder but started to use peanut flour instead, but now TJ’s is discontinuing the peanut flour… so sad!

  16. I usually eat breakfast at home. I was on an eggwhite sandwich kick for a LONG time but lately, I have been doing oatmeal a lot. I use Old-fashioned oats and add banana, pecans, a tiny bit of brown sugar, and a sprinkle of craisins and flax seeds. I know a lot of bloggers eat cottage cheese with their oats but that sounds SOO gross to me, sorry. Maybe I will try it sometime though.

    • Haha I get why that might sound gross, but I promise its good! The cottage cheese melts into the oats so you can barely taste that its there but it makes the texture.. fluffier? I don’t know the word. I’d say give it a shot!! 🙂

  17. I usually pack my breakfast up and take it to work with me and eat it when I get there. It takes me a little while to get hungry for breakfast after I wake up, plus if I eat breakfast a little later, it is more likely to keep me full until lunch time.

    Yogurt bowls with fruit and granola are my breakfast of choice these days. So good!

    This is a really great post, I love getting new meal ideas!

  18. im learning a lot more about the importance of starting my meals thinking about the protein first before carbs or fruits and greens. lately i have had a few blood sugar dips and definitely can see patterns where ive left out important proteins or had too little protein. so now its becoming the base instead of the after-thought.


  19. I find that on mornings that I do NOT eat protein for breakfast I spend the rest of the day hungry!

  20. Great post Beth! I am all about egg white veggie omelets for breakfast because, like you, I need protein to feel satisfied.

  21. I am loving the WW plan. I have lost 12 lbs so far when I have struggled with other plans (calorie counting, south beach, etc.). I love the focus on whole foods as well- it makes it much easier to calculate points. The one issue I am having is with the Recipe Builder. For some reason, it doesn’t add up the points correctly. My cup and a half of homemade butternut squash soup (with about 1.5 tbls. olive oil, 3 cups low sodium chicken broth for the whole thing) ended up 13 points per serving. The points said 10 for the whole thing above, but 26 below. Just doesn’t add up!

    • Yeah there are some issues with the recipe builder. My leader said you can leave out 0 point things if you want (like fruits, veggies, stocks) and then if you end up having a problem down the line (ie you’re not losing) then to start adding those in. The Pts+ values with fruits/veggies added is SO much higher than without them. It’s also frustrating because I never know when to make something a recipe v. leave it as separate items – like for a smoothie.

  22. I am loving the new WW program! I’ve been on it for about a month and have lost around 6 lbs. which is great considering my weight hasn’t changed in years! My breakfast is usually 1/2 cup Fage 0%, frozen raspberries, and 8 almonds. I eat at work because I am always running behind and if I ate at 8 I’d be starved by my 1:30 lunch time!

    • Wow that is so awesome! I only very recently discovered using frozen berries in my breakfasts, and its amazing! They stay so sweet and leave a little flavorful throughout the dish!

  23. These are some great ideas for bfast! I am looking for more ideas for protien for breakfast since I do most of my running around 11:30- noon and want to be full for it.

    • You could also try having a little snack – like a banana with peanut butter – about an hour before you workout so you don’t do it on an empty stomach!

  24. Great idea! I completely agree that protein is a MUST!

  25. […] Whole Foods Weight Watcher: Breakfast Ideas « Beth's Journey […]

  26. Love. This. Post. I can’t tell you how great it is! So many awesome ideas, and I love the points break-down (even though I’m not on Weight Watchers, I still find it interesting/helpful). I eat the same thing for breakfast every morning: Kashi Go Lean Crunch cereal with vanilla almond milk. Love it 🙂

    • Aww thanks Kylie! I do think its interesting to see the point breakdown for certain foods, even when I’m not following WW. I always think in terms of points, now trying to transition into points+!

  27. It’s great you are having so much success on the WW plan!! These breakfasts are great ideas whether you are on WW or not!

  28. Woah! Thanks for posing this! Those are some great ideas. I’m kind of in a breakfast rut.. I either have cereal with a banana cut up in it, or an english muffin with an egg and cheese. I’ll definitely look into these! You got me hooked on overnight oatmeal for a while way-back-when!

  29. I had to comment before I even read this whole post!!! I JUST posted about not knowing how to eat whole while on WW, because I am unsure how to make certain things overlyy points friendly. I made buckwheat pancakes and they were so much higher in points than the boxed Aunt Jemima. I want to eat natural nut butters but it is almond 4pt+ for 1 Tbsp….I am going to get your ideas now….I was just asking everyone to help me figure this out, so this post is super needed!!!!!! 🙂 Thanks!!

    • Yeah nut butters can be “pricey” but if you do 1 tsp its only 1 pt+ usually. Also, RF peanut butter is 2 pts which is a little better for 1 tbsp. I do love nut butter but I have a little trouble with self control with it…

  30. thanks beth!

  31. THANK YOU for this post!!! I’m on WW too and I can’t wait to see the lunch and dinner ideas!!!

  32. These are great ideas, but what is “into a puff” on the English Muffin Sandwich? That sounds pretty easy and something that probably could be done at work. I eat way too much processed foods. I wished we had whole food market stores here. I don’t like cottage cheese, but am interested in trying that idea and I never thought about adding canned pumpkin, that is a great idea! So happy I found your blog! Taking a trip to Tucson next week and I am really dreading it, b/c I know the location and the food situation I am going to be put into.

    • Hi Dione! With an egg white puff, you take either a bowl or a mug, spray it with some nonstick spray, place the eggs in there, and microwave for 30 seconds – 1 minute, depending on the strength of your microwave. It puffs up when you cook it, and its perfect for a sandwich!

      I actually love cottage cheese, but it takes on a whole different texture and taste in the oatmeal. I say give it a try!

      Traveling for work is always tough… good luck!!

  33. WW seems like a great plan now! I wasn’t a fan before but I am loving what I hear about it since they did the revamp of the system.

    I have to admit my hatred for breakfast, it is the most difficult meal of the day for me. The only healthy breakfast I enjoy (haha) is sweet potato hash.

  34. […] Whole Foods Weight Watcher: Breakfast Ideas « Beth's Journey […]

  35. Thanks so much for the GREAT breakfast ideas. I love breakfast, but get lazy in the creativity department. I’m down 11.8 – WW is going well, but I’m thinking it will become more and more important to stave off food boredom!

  36. Thank you so much for all of the great ideas!
    Just a few questions…when do you had the peanut flour or the cottage cheese to your oatmeal? (before cooking, in the middle, after cooking?) What kind of vanilla do you use and how much do you usually put in your oatmeal?
    Thank you!

    • Hi Kris! I usually stir the peanut flour in right at the beginning, and if I’m doing the heat n eat steel cuts I mix the peanut flour in the night before. Pumpkin and Cottage Cheese I will add towards the end of cooking the oatmeal so that they just heat through. I just use regular vanilla extract and usually just add a few drops. Hope that helps!

  37. Lately (since rejoining WW) I’ve been having a WW Chocolate Smoothie with 1 cup of skim milk, some PB2 and some frozen strawberries (no sugar added). A few hours later I generally have another piece of fruit – usually a banana. I eat it on the way to work (gotta love that hour drive).

    On the weekends I make pancakes one morning – I’ve been using a sour cream pancake recipe I posted about on my blog the past couple weekends – LOVE it! I love having a cooked breakfast on the weekends. Waffles are my favorite – I’m still looking for a new WW friendly waffle recipe.

  38. […] Whole Foods Weight Watcher: Breakfast Ideas […]

  39. Great breakfast ideas!

    I tend to eat smoothies or egg combos with lots of veggies. Nothing too fancy. 🙂

    Breakfast I eat at my dining room table, lunch and my desk and dinner on the couch – although the hubby and I are working on eating dinner at the dining room table.

  40. […] Whole Foods Weight Watcher: Breakfast Ideas […]

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