Why swap it
Most boxed cereal is refined grain plus added sugar, even the ones with "heart healthy" on the front. It's a fast spike first thing in the morning.
Read why: What a sugary breakfast does to the rest of your day →
Best choices
These fit the Weigh to Stay approach: real food, with refined carbs and added sugar kept low.
- Eggs, any style. The classic protein-first breakfast. Add vegetables or avocado to make it a full meal.
- Plain Greek yogurt with nuts and a few berries. High protein. Choose plain and add your own toppings, since flavored yogurts carry dessert-level sugar.
- Chia pudding. Chia seeds soaked in milk or unsweetened almond milk overnight. Very high in fiber, so it keeps you full.
- Grain-free granola. Made from nuts and seeds. Check the label: some are low in sugar, some aren't.
In moderation
Better than the original, and a fine everyday choice. Just keep the portion reasonable.
- Steel-cut or old-fashioned oats. A whole grain with real fiber, but a full bowl is carb-heavy. Keep the portion small and add protein, like a scoop of protein powder or a side of eggs.
The specific brands I buy and use myself are coming soon.
Shopping tip
Ignore the front of the box. Read the ingredient list and the grams of sugar per serving, and compare the serving size to what you actually pour.
← All Healthy Food Alternatives
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