I eat this Breakfast Bowl with seeds, fruit, and oats EVERY morning.

It is filling and lasts me for hours.  I’m confident I’m receiving enough nutrition to keep me going until lunch.  The best benefit is that EVERY SINGLE MORNING I am able to move my bowels consistently, (sometimes twice in the day).  I have NEVER been regular, and I’ve tried several methods to “go” every day.  This is a great breakfast.

BELOW ARE MY MACRO and calorie graphics from my cronometer app.  I use the paid version.   
I don’t “estimate”.  I measure everything. It is worth the time, so that I am confident I’m reaching my macros accurately. I

THE PAYOFF to measuring is that I consistently lose a minimum of 1 pound a week.  

Ingredients:  I use all organic ingredients

1/4 Steel Cut Ooats (or old-fashioned oats)*
1 Tbspn Hemp Seeds
1 Tbspn Chia Seeds (soaked for at least 1/2 hour).
1 Tbspn Ground Flax Seeds
1/2 Tbspn Pumpkin Seeds
1 Teaspoon Date Syrup
1/2 of a medium banana
1/4 cup of berries of your choice
1 Tbspn chopped Coconut Flakes
3/4 – 1 cup plant-based milk.  I use Elmhurst Brand Milked Walnuts, Cashew Coconut or almond.

METHOD: Add the oats and seeds to your bowl.  Top with the date syrup and gently mix all together.
Then add your fruit.  Use your favorite plant-based milk.

*SUBSTITUTIONS
Rolled Oats, Stone Ground Oats, Groats.  BE SURE TO SOAK THEM OVERNIGHT IN WHATEVER MILK YOU ARE USING.

*TIPS:
Grind the flax seed for greater bioavailability.  Keep your flaxseeds in the refrigerator.  They have delicate oils that can go rancid.
Berries: Strawberry, Raspberry, Blackberry, Blueberry

Most Ingredients are available at your local health food store but also available on Amazon

I purchase my nuts from nuts.com.  I have found that their prices are the best.