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  • Cereals are quite calorie and carb dense, making it possible to overeat by quite some margin before feeling full, particularly if you are a fast eater. Stevo, you're putting away nearly 900 calories in each lunch bowl - that's counting just the cereal; the milk will put it over that. The "no added sugar" thing you see on many muesli varieties is really a bit of a con - they just up the dried fruit content a bit, delivering just as much sugar if not more. 2 cereal meals a day sounds like something Michael Phelps would do to give more space for his between-meal mars bar pizza.

    Want a cheap idea for a bulky, nutritious but healthier lunch? I make large batches of coleslaw (with no mayo, just a dressing of vinegar, mustard and olive oil, sometimes with some plain yoghurt). It's mostly cabbage, with added selection from grated carrot/apple/swede and a small sprinkling of sunflower seeds or pine nuts or similar. Quick to make, very filling, bit less of a carb load than a bowl of muesli. Doesn't take long to make a batch that will last several days. For variety, I change to a Thai-style dressing, adding some crushed cashew nuts or peanuts, dash of soy sauce and a chopped chilli or two. I might add a small (and I really do mean small) portion of cheese or pickled herring or something of that kind to the plate.

    All 3 of you sound as if you're going over the top there on cereals, even for keen cyclists (unless you're doing an audax every day). Try adding a half/whole grapefruit or an apple to breakfast and cutting back on the amount of cereal. You could also try switching to porridge, which is more filling than most other cereals, practically zero sugar (except what you might add), low GI etc. But really, get some proper fibre in there. Most of the cereals marketed at us would be barely more nutritious than their packaging material if it weren't for the added vitamins (which you can get just by adding some fresh fruit or veg).

    Edit: Oh, replied too soon and I see Stevo has done the same calculation ;)

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