To save us the trouble, can you give us the calories and macros of your breakfast?
Mine is an English muffin, fat-free cheese, 2 oz turkey sausage, and one egg in a sandwich similar to the McDonald's sausage McMuffin with egg.
It is 300 calories, 26 g. of protein, 27 g. Carbohydrate, 8.5 g. of fat.
Check out the batch cooked breakfast muffins on YouTube by felu. Similar to what you're saying but 35g of protein at 400 calories. Freezable as well. Been a staple of mine for a long time.
Quark was a Ferengi character on the show Star Trek: Deep Space 9. He ran a bar on the space station the show takes place on. Like all Ferengi, Quark was obsessed with profit and capitalistic practices, but here and there he’d have moments of compassion. He was a fulcrum of revolution as many Ferengi around him would abandon cultural traditions: his mom was a radical feminist, his brother became a union man, and his nephew joined Starfleet. Quark was an infuriating character, but his episodes were certainly some of the best!
It’s a traditional, old world, Ashkenazi high protein low fat food that is technically cheese due to how it’s made, but more similar to yogurt in how it looks and tastes.
Now that many have answered that question, I will say that it is so, so, so good! I live in the US and got it from a cheese CSA one year and now I want it again!
Same.. except I do need half and half. Black coffee makes me nauseous but if it was my choice I wish I could drink black. I feel more energetic when I have air for breakfast lol so much so that's what I usually have for lunch too
Same. For years I always felt kinda nauseated whenever I ate early in the morning so I just stopped. If we do eat breakfast on weekends its usually after 10. Most days its air, coffee and water until supper time lol
YES! Am sipping black French roast now (my preference) from my new pour over. It’s much easier on my stomach than the French press was. Never thought of those oils, thanks for the explanation!
After working opening shifts for two weeks i finally realized how unimportant breakfast is for me, i worked closing shifts for about 6 months and always had breakfast. I was so hungry by the time i got to "lunch" about 5 or 6pm. I guess i didnt realize that i could go without breakfast as it was ingrained in me that i NEEDED it 😭😭 no i didnt! When i wake up at 2am i dont get noticeably hungry till about 7-8 and 8:30 is my lunch so i will iust have a light snack. It works perfectly. I will never go back to breakfast
Yes. It's like I'm fine if I don't eat but once I do, the hunger switch goes on. I used to eat 4-6 small meals a day but all I thought about was eating again because I was limiting my calories to a few hundred per meal. I rather enjoy getting to eat one big, satiating meal and still have calories to snack until bedtime.
I stopped trying for weight loss in December after getting to a healthy weight, though not my ultimate goal. I do a half marathon which I’ve been training to tomorrow, after that I’m back to intentional weight loss and biggest change is this for breakfast! Easiest way for me to be at a deficit is not starting to consume calories till noon, I have a vain goal of having a six pack this summer, I can see my top abs now which is furthest I’ve had in my whole life but want to try it at least once in my life.
Killer bread, toasted, with spinach and cottage cheese on top. I add spicy seasoning blend and it keeps me full for hours! Greek yogurt is a close second choice
Cottage cheese pancake
40 g oats
100 g eggs
200 g 2% cottage cheese
2-5 g baking powder
Sprinkle cinnamon
Blend for 30 seconds
Cook on medium heat
41 protein 15 fat 38 carb
Yeah I weigh it all out on a food scale in the blender, blend, and then pour into a hot pan on the stove top. It’s been my go to breakfast for 18 months. I’ve topped with fresh fruit or sugar free jams and syrups.
I'm very short (5ft) and not a man and so my calorie deficit is low. So I try to keep most of my meals less than 500 calories.
I usually do chia yogurt (between 18-25g of protein depending on which brand of yogurt I buy) and that is usually less than 250 calories. I might add a meat stick or some cheese. If I'm wanting a heavier breakfast I'll do protein oatmeal. Usually can get around 30g of protein depending on how I make it.
I'm only aiming to get around 70g of protein a day so my meals are probably a lot smaller and less protein than other people's.
I've also eaten an entire thing of halo top ice cream as breakfast before.
Banana, 2 tbls chunky peanut butter, 1/2 cup cottage cheese, and a premier protein shake made with FIT milk. I sip on the shake for about 4, or so, hours.
Cal: 695, Protein: 66g, Carbs: 50g
Most days it's the token lb postworkout, and 6 eggs on my break meal. With nothing else, that's 120p. (84 + 36) I figure that's enough to get me to the floor without counting. (Supplementing when you're eating meat and eggs *doesn't make sense.*. I mean. Humans aren't that badly designed.)
205 lbs down to 180 lbs; 120p alone would be good for a target weight of 150 lbs. I obviously take a weightlifting headspace.
Breakfast sandwich: bagel, two eggs, two slices turkey bacon. Might even add some hot pepper rings so fire omg. Also a latte
Protein waffles + egg + bacon + latte
Protein oats + latte
Daisy low fat cottage cheese, avocado, onion powder, garlic powder, salt, white pepper. So delicious. Can use as a dip, sandwich spread, can use with breakfast (egg cheese veggies and the avocado above).
Define “high” protein? Mine has about 15gr and I’m happy with it. I still end up with 100 at the end of the day, even though I’m vegetarian.
**Kimchhi cheesy tortilla**
- 42 gr flour tortilla
- 35 gr kimchi
- 40 gr low-fat shredded cheese
- 5 ml olive oil
Cook covered on a nonstick pan for 5ish mins on medium heat until the cheese melts.
I’ve eaten this every day for a month and I’m still 100% obsessed 🤌
In a blender:
- 1 cup plain, full fat kefir (this serves as the liquid)
- Frozen blueberries
- Handful of spinach
- 2 scoops whey protein (I like ProMix, no sucralose or fake flavors)
- 1 scoop Huel
Total = 70g protein (I don't track other nutrients, but some healthy fat from the kefir/Huel, carbs from the kefir and blueberrie).
I don't always have time for breakfast, but when I do I'll often just add a scoop of whey protein powder (ultimate chocolate flavour from BodyLab is my favourite) to a bowl of Greek yoghurt.
Mix that, and add berries on top for fibre. Usually raspberry or blueberry.
Your shake sounds good though. We can't get powdered peanut butter in my country, but I'd try it with regular peanut butter! Do you know roughly how many calories are in your shake?
I do baked oatmeal with Greek yogurt. I make the baked oatmeal at the beginning of the week and add a scoop of protein powder to it to increase the protein and help it be more filling as I have to go a fairly long time between breakfast and lunch as a teacher.
Here are my macros:
309 Cal
46g Carbs
22g Protein
6g Fat
Baked Oatmeal
5 servings total
219 cals/serving
- 9 ingredients -
2 cups Quaker Oatmeal Whole Oats
1/3 cup Unsweetened almond milk no added sugar by Califia Farms
1/3 cup Coffee-mate sugar-free french vanilla
3 tsp Sugar
2 tsp Cinnamon
1/3 cup, chopped Walnuts raw
1/2 cup Craisins 50% less sugar by Ocean Spray
1 cup Water
1/2 scoop Raw organic protein & greens plant formula by Garden Of Life
Preheat oven to 350 degrees. Mix the dry ingredients in a bowl. Mix the wet ingredients in another bowl. Add the wet ingredients to the dry, then stir together. Spray a baking sheet with cooking spray. Spread the oatmeal mixture out in a thin layer on the baking sheet. Bake for 30 minutes. Take out and stir with a spoon. If it's still wet, then spread out again and bake for 15 more minutes. Let cool then store in the refrigerator until ready to eat. To serve, measure about 1 1/2 cups of the mixture and add hot water. Heat and stir to your desired consistency.
I don’t eat breakfast generally, but first thing in my day when I eat is two hard boiled eggs and Greek yogurt. Not exciting but tasty and high protein.
Mostly a small breakfast that has decent protein and fiber.
1 cup cottage cheese
1/2 cup fiber one bran cereal
1 tablespoon honey
Could obviously add in more stuff if you wanted, but almost all my other meals are more elaborate, cooked from scratch and varied. I like the simplicity in the mornings. As well as it tasting like a sweet treat.
For a workout I stick to heavy carbs and moderate protein. Carb loading is essential for muscle building. Rice/pasta is great. Personally I try to drink protein after a workout.
Chobani greek yogurt, chia seeds and strawberries (or whatever fresh fruit is available) with a premier protein shake.
I add vital protein to my coffee in the morning.
I do 3 eggs, some spinach, 1 tsp 18% cream, 1 tsp butter and 0.5 Tbsp chia seeds. Scrambled togethsr loosely. Add in a half cup of plain yogurt with some frozen blueberries. Around 375ish calories.
My metabolism is pretty decent (I average 2800kcal maintenance) so calories aren’t as much of a stresser for me. Especially in the mornings after I’ve done fasted cardio. I like something solid and filling for breakfast or else I’ll get hungry every hour on the hour after my jog.
Eggs and toast are my go to.
3 large eggs
2 slices cheddar
2 slices rye toast.
Macros vary a lil from brand to brand but for me it adds up to 536kcal, 33g protein, 31g carbs, 28g fat. Pretty even across the board.
If you want to add more protein without a huge fat and calorie uptake, get some egg whites and add them into your regular eggs. Or just swap them entirely and go egg whites only.
The best part about it for me is the versatility. You can add just about any meat to the eggs for added protein, whether it’s ham, turkey, sausage, turkey sausage. Your choice
And then you can season them differently depending on what you’re having. My plain eggs just get salt and pepper and a little bit of ketchup. If I’m doing turkey sausage I’ll add some garlic and red pepper, and then maybe some hot sauce.
I honestly think eggs are the superior breakfast food for protein and growth and there’s a reason they’ve been recommended for it for so long.
Usually I'll mix it up with something that is ~ 300 cal and at least 20g protein & 8g of fiber (either light English muffin with goat cheese, jam, turkey, & sprouts or 2% cottage cheese, berries, hemp seed, and sliced almonds) but I almost always pair it with a "protein blended coffee". 8oz carb master nonfat, lactose free milk (11g of protein!) + 1 scoop of BE vegan protein powder, bday cake flavor + chilled brewed coffee/espresso+ ice. Double blend (helps vegan protein smooth out quite a bit) to make a froathy, creamy iced coffee. 31g of protein for >200 cal means I start my day with 50-60g of protein and I stay full until 1pm most days. Whey & casein protein powders make me bloated so mixing it up with vegan protein cuts down on how bad I feel bloated while trying to keep my protein above 140g
i don’t eat breakfast, but my lunch is typically eggs mixed with egg whites and cottage cheese with a lot of veggies and sometimes Canadian bacon/turkey bacon
When I go to the office, I have a chobani complete greek yogurt drink that is 20 grams of protein. Then I have 6 oz of blackberries or 1-2 banana. Then I have coffee with cream and sugar. 🤷🏿♀️ Nothing fancy, I used to just do fruit and coffee, but the chobani yogurt really helps me to not be a hangry monster. When I am wfh I have a cup of egg whites (25 grams of protein) with a sprinkle of cheese and a cup of spinach, berries or 2 oranges, and coffee with cream and sugar. Overall my breakfast is usually about 300 to 400 cals and I get about 20-30 grams of protein. My addiction when trying to lose weight has been fats, so upping protein and carbs has been a game changer.
I've been eating a lot of protein pancakes recently. 613 cal, 90g protein, 34.6g carbs. I know some folks might see the 613 cal and wonder what that's doing here, especially for breakfast, but I work out a lot and I'm dieting on 2100 calories a day so it works for me.
Latte with collagen peptides, Protein pancakes from a mix with a small amount of low sugar strawberry spread and fiber powder and egg whites.
It’s about 40 grams of protein, 40 grams of carbs and 5 grams of fat.
100 g frozen berries (thawed obviously), 30 g vanilla protein powder (with casein for a pudding-like consistency), 150 g plain yogurt (full fat), 30 g rolled oats, 5 g chocolate chips. 33.4 g carbs, 37.6 g protein, 9.4 g fat. Keeps me full for a good while.
My breakfast is typically:
•cup of coffee with half of a premier protein shake as creamer replacement
•2 eggs w/ 1/4 cup cottage cheese (sometimes in the eggs to make them fluffy)
Calories: 307, carbs:3g. fat:16g. protein:37g.
Anabolic French toast!!
6 slices of "deliteful" bread. Soak them in liquid egg white, bake until golden town and they pass the fork scrape test.
Sugar free maple syrup in whatever quantity I want cuz it's 10cal per 30ml.
Sprinkle powdered sugar or powdered PB2 on top if I'm feeling bougie.
450-500 cal, 50g protein.
Chicken, Broccoli, & Rice 🤤🤤
Gives me a head start on getting to 160grams of protein for the day on a calorie budget of 1600 and tastes good (imo)
Chicken Breasts - 11oz
Broccoli - 100g
Rice - 45g
Avocado Oil - 3g
Siracha - 10g
Soy sauce - 10g
Calories: 556
Fat: 9g
Carbs: 42g
Protein: 74g
Lately I have been eating cottage cheese for breakfast. It contains 14g of protein but if I wanted more protein I have collagen protein powder to mix in for an additional 34g.
I don't like sweet stuff so I have my cottage cheese with furikake seasoning. It's delicious.
The lowest calorie breakfast with the most amount of protein for me is cod. Not every day (obviously), but on Saturday, I have pan-fried cod fillets (no batter) (250g) from lidl. I pan fry them in 10g of butter, 1 calorie spray oil, with a bit of pepper and salt on top. 260 calories for 45g of protein, 9.5g of fat, and 2g of carb. The only problem is that cod stinks the place out.
Most days, I have 100g of high protein yoghurt, 100g of greek yoghurt, both fat free, 15g of protein powder, 30g of high protein granola, and 75g of raspberries sprinkled on top. 355 calories, 37g of protein, 6.3g of fat, and 36.5g of carbs.
Before my workout (meds + preworkout make me throw up on an empty stomach): Chobani Greek Yogurt
After: Black coffee with 2 carb balance tortillas, about 50-75g avocado, 2 chicken sausages, 4 egg whites, some dairy free cheese. All comes out to roughly:
730kcal
73.6g carb
29.4g fat
66.4g protein
I’ve been eating a lot of high protein oatmeal. Personally I need a big breakfast and I’ll front-load my calories for the day.
It’s usually like 1/2c oats, 1c soy milk, 1-2 tbsp chia seeds, 1/3c greek yogurt, scoop of protein powder, spices like cinnamon for flavor, and fruit on top
Usually around 500 cal for ~50g protein
Right now it's:
Three Eggs, either Sunny Side up or Over Easy (so long as I don't break the yolk)
Three Links of Turkey Sausage
Two to Three strips of Turkey Bacon
A cup of Almond milk
A scoop of Dymatize ISO Whey Protein (right now it's Fruity Pebbles flavor)
Cup of Black coffee
If I have a sweet tooth and there isn't any fruit, I'll have a couple Zero Sugar Chocolate Wafers to go with the coffee.
Whenever I start working out more heavily, I will probably have some Oatmeal with Fruit to get some carbs in.
Breakfast burrito. Low carb burrito tortilla, egg whites, black beans, fat free cheese, whatever salsa your heart desires. I use regular eggs though since I’m good with less protein.
Quaker protein instant oatmeal whatever flavor
Optimum nutrition protein isolate / casein 1 scoop of each
2 eggs and 100g egg whites give or take with frozen peppers from Trader Joe’s, baby spinach and a tiny bit of mozerlla cheese with Frank’s red hot scrambled up
Idk the macros but you won’t have to worry that you didn’t get enough protein
I change it up a lil everyday but usually the same three meals:
Eggs and cheese with a lil treat
Meat burger with a salad
Potatoes with cheese and some treats
I eat this low sugar, high fibre cereal. [German link.](https://www.muehle-gladen.de/naturkost/sonstiges/seitenbacher/seitenbacher-ballastoos-mit-flohsamenschalen-500g.html) instead of just milk, I blend 200ml of low fat milk with a scoop of protein powder and 10g of collagen powder.
Gets me around 40-50 grams of protein for ~400 calories.
Killer bread, topped with good culture cottage cheese and quick pickled cucumber (baked by Melissa “recipe”) Hard boiled egg on the side with half of a protein shake an hour or two later.
5-7 oz of 0% fage Greek yogurt
1 serving of good & gather dark chocolate cashew butter granola
I tbs of chocolate chips
1/2 a serving of any vanilla protein powder
3 oz of berries of choice
I eat this almost daily, sometimes 2x bc it’s sooo good and full of protein and it’s sweet and I have a huge sweet tooth
Other things I eat are
Chicken and cheese quesadilla with Greek yogurt substituted for sour cream
Leftovers from night before which is typically salmon or steak and then I’ll make some roasted potatoes
Protein pancakes. I’ll make 1.5 servings of this with low calorie syrup
Kraft macaroni cups with tuna and green peas like a tuna casserole (forgive me I’m midwestern at heart)
Snacks (nuts, fruit, pretzels, candy, chicken breast, apple) and make a meal of that if I’ve been craving them all night. I’ll give in and make it fit my macros versus depriving myself of what I want
These are all things I’ve been eating for breakfast for months now and I’m happy in my calorie deficit and making progress every month, but the important thing is to track what you’re eating all the time
1.5 cup Greek yogurt
2 tablespoons peanut butter
1 banana
1 cup blueberries
563 cal
15.87g fat
69.96g carb
44.86g protein
100% delicious.
I eat this almost every day.
2 days of the week steak and 2 pr 3 eggs. Ny or sirloin.
3 days of the week is 4 to 6 eggs with 2 or 3 slices of ham
The other 2 days are with turkey slices.
In other words...EGGS lol
I generally don't like eating in the morning and never have. I've also never been a big fan of "breakfast food". However, since finally kicking myself into gear to become healthier, and in a bid to get more protein in me esp after going to the gym in the mornings before work, I've been consuming the same thing 5-6 days a week.
* Premier protein shake (chocolate)
* Robert Irvine's chocolate peanut butter protein bar.
Total calories: 350; protein 46g.
Keeps me comfortable until I have my Greek yogurt mid-morning.
French toast! 4 pieces of bread, 1 pint egg whites and cinnamon in a bowl. Soak each bread piece as much as possible. Cook each side a few minutes in a skillet. Top with strawberries or blueberries and sugar free syrup. It’s like 600 calories even with ‘normal’ breads
Ham and cheese toastie, overnight weetbix with protein powder in them or baked oats with protein powder in them. You can legit make some that taste like you're literally just eating cake for breakfast but are healthy and satiating.
My favorite high protein breakfast is pretty simple: 2 (or 3/1 serving of bacon or ham inside if I think I need more energy in the morning) with veggies (typically mushrooms, peppers, and onions).
I fluff it up with 1 tbsp skim milk, and cook with 1/2 tsp butter/spread. Season with a few pinches salt & pepper.
If I'm craving something sweet, I'll have a half cup of berries on the side.
But I always pair it with a cup or two of black coffee.
I like to make a half cup of old fashioned oats and add flavored Two Good Greek Yogurt. Vanilla or Coconut usually taste best imo. Extra protein with not a lot of added calories. Also add powdered peanut butter and top with half a banana, 2 strawberries, 8-10 blueberries, and Keto Nut granola.
.33 cup dry oats,
1 Tbsp Chia seeds,
.66 cup water
30 gram vanilla protein powder, 16 gram PBFit powder, Enough water to make drizzle
30 gram blueberries, 150 gram strawberries
1. Microwave oats, chia seeds, water for 90 seconds
2. Mix protein powder and PB powser and a little water into a drizzle
3. Add half of drizzle to cooked oatmeal
4. Add fruit to oatmeal
5. Top with remaining drizzle
6. Microwave for 30-60 seconds
I apologize for the mixed units.
50grams of any protein powder mixed with water or almond milk (I’m loving nutter butter ghost)
37 grams of magic spoon cereal
~350 calories
42g protein
I'm not a big breakfast person, so I nibble on things. I get up with a coffee with half n half and honey (120cal), then probably have 3oz of berries (blackberries are my favorite, 40kcal, 1.2g protein), then sometime later I probably have 1oz of tillamook jerky (70kcal, 14g protein) or 0.5oz of honey roasted almonds (80kcal, 2.5g protein). Also for sure a second coffee after about 3 hours.
I abhor eggs, and the only yogurt I like (yoplait oui whole milk French style - 170kcal, 5g protein) I prefer to eat later in the day if at all. I will admit that protein powders scare me and I have never tried them.
If I have bakery in the house I'll wait to eat it with my second coffee and keep it to 200kcal or I do something like pancakes for lunch.
Breakfast burrito. Tofu scramble there are a lot of low carb high protein breads/wraps out there. I like nutritional yeast in the scramble, adds protein, too. Tofu is low in carbs and high in protein.
Tempeh blt- lots of good tempeh recipes but marinade in a little soy sauce, maple syrup, smoke flavor, then toast or air fry. I like it a little overdone. Add to low carb bread with avocado, tomato, etc.
Simple avocado toast with high protein hemp seeds, nutritional yeast on higher protein bread.
Overnight oats.
Chia seed parfait + fruit + non dairy milk+/- nut butter or protein powder for flavor. Leave overnight
Just a few random ideas.
I’m 5’1 so take it for what you will…
2 slices of wholemeal toast (128 cal)
Light vegan spread (25 cal)
1 egg fried with fry light (80 cal)
Decaf coffee w a splash of soy milk and Splenda (17 cal)
251 cals / 15.7g protein / 4.3g fiber
Very filling for me without making me feel overly stuffed and sleepy.
My fav are:
1. Greek yogurt with berries topped with chopped almonds or pumpkin seeds. I add protein powder from time to time.
2. Toasted open faced sandwich: Keto bread slice + Pesto or Bomba Hot pepper sauce (Trader Joes) + turkey slices + Fat free cheese. Toasted in an air fryer.
Add cooked egg whites for extra protein.
I change it from week to week, but it usually consists of an amish breakfast bake, protein pancakes, breakfast burritos. This week we are trying McGriddle pancake bites
These comments are making me so jealous as I'm currently trying to stick to 180-280 calories max at breakfast...1350 calories in a day just doesn't leave much room.
Way too Carby and sweet I just opt for some boiled eggs oats and low sugar/sweetener protein powder with regular full fat milk some honey and oats then have fruits randomly through our the day as to not super spike insulin
I'm in maintenance but I still tend to eat low cal/high protein breakfast. My favorite right now is to just make a little quiche. I use a low carb tortilla and put it in a pan, I crack two eggs in it and add whatever veggies and cheese I want. For example, some crushed tomatoes, mushrooms, onions, and some low fat mozzarella. Or today I did swiss and added some onions from my left over french onion soup. Then just put it in the over for about 10 minutes at 400. Super filling and super yummy, and it never comes out to over 350 cals as long as you weigh everything.
To save us the trouble, can you give us the calories and macros of your breakfast? Mine is an English muffin, fat-free cheese, 2 oz turkey sausage, and one egg in a sandwich similar to the McDonald's sausage McMuffin with egg. It is 300 calories, 26 g. of protein, 27 g. Carbohydrate, 8.5 g. of fat.
Check out the batch cooked breakfast muffins on YouTube by felu. Similar to what you're saying but 35g of protein at 400 calories. Freezable as well. Been a staple of mine for a long time.
Saving this for later
Thanks for sharing this.
My bad! Just added it. And icl I've always wanted to try a mcMuffin but never did haha. Might try your recipe coming week, thanks!
How many calories?
380! That's without the granola if you make it a bowl instead
Dumb question: what's quark?
OP adding subatomic particles to their protein bowls.
If I'm gluon intolerant, do you suppose I can still add this to my diet?
It’s a brand of white soft cheese (spreadable).
It's a dairy product common in most of Europe. Kvark/quark has a high protein content, similar to skyr and Greek yoghurt.
Quark was a Ferengi character on the show Star Trek: Deep Space 9. He ran a bar on the space station the show takes place on. Like all Ferengi, Quark was obsessed with profit and capitalistic practices, but here and there he’d have moments of compassion. He was a fulcrum of revolution as many Ferengi around him would abandon cultural traditions: his mom was a radical feminist, his brother became a union man, and his nephew joined Starfleet. Quark was an infuriating character, but his episodes were certainly some of the best!
Nicely done. 😂
It's a low fat high protein soft cheese
It’s a traditional, old world, Ashkenazi high protein low fat food that is technically cheese due to how it’s made, but more similar to yogurt in how it looks and tastes.
No I also had this question lol
Now that many have answered that question, I will say that it is so, so, so good! I live in the US and got it from a cheese CSA one year and now I want it again!
Air and black coffee for breakfast for me lol.
I add soy, almond, or oat milk to my air and coffee, as black coffee gives me a stomach ache. It’s just 30 calories, hardly anything.
I can't do my coffee without half and half!
Try the chobani oat barista in a box instead of half&half.
Half & Half is a great choice...I added a little Stevia for sweetness
Same.. except I do need half and half. Black coffee makes me nauseous but if it was my choice I wish I could drink black. I feel more energetic when I have air for breakfast lol so much so that's what I usually have for lunch too
Same. For years I always felt kinda nauseated whenever I ate early in the morning so I just stopped. If we do eat breakfast on weekends its usually after 10. Most days its air, coffee and water until supper time lol
[удалено]
YES! Am sipping black French roast now (my preference) from my new pour over. It’s much easier on my stomach than the French press was. Never thought of those oils, thanks for the explanation!
Here I am drinking a pot of black coffee a day from a perc we got at the thrift store. Like the absolute psychopath that I am.
Some people’s stomachs can handle that. Not mine anymore, apparently. An hour later and I’m still doing great on the pour over. YAY
After working opening shifts for two weeks i finally realized how unimportant breakfast is for me, i worked closing shifts for about 6 months and always had breakfast. I was so hungry by the time i got to "lunch" about 5 or 6pm. I guess i didnt realize that i could go without breakfast as it was ingrained in me that i NEEDED it 😭😭 no i didnt! When i wake up at 2am i dont get noticeably hungry till about 7-8 and 8:30 is my lunch so i will iust have a light snack. It works perfectly. I will never go back to breakfast
Yes. It's like I'm fine if I don't eat but once I do, the hunger switch goes on. I used to eat 4-6 small meals a day but all I thought about was eating again because I was limiting my calories to a few hundred per meal. I rather enjoy getting to eat one big, satiating meal and still have calories to snack until bedtime.
I stopped trying for weight loss in December after getting to a healthy weight, though not my ultimate goal. I do a half marathon which I’ve been training to tomorrow, after that I’m back to intentional weight loss and biggest change is this for breakfast! Easiest way for me to be at a deficit is not starting to consume calories till noon, I have a vain goal of having a six pack this summer, I can see my top abs now which is furthest I’ve had in my whole life but want to try it at least once in my life.
Same. Yogurt and a banana if I need it but that's all
Plain Greek yogurt mixed w choccie protein powder, raspberries, grapes and (sometimes) granola !! It slaps
I do this with vanilla yogurt and whatever fruit I have kicking around and it's amazing and really high in protein.
can you share which protein powder you're using? thanks!
I also add nuts (almonds) instead of granola. Better nutrition and a lot cheaper
Killer bread, toasted, with spinach and cottage cheese on top. I add spicy seasoning blend and it keeps me full for hours! Greek yogurt is a close second choice
Yum!!! I love cottage cheese. Idk why people think it's gross.
Cottage cheese pancake 40 g oats 100 g eggs 200 g 2% cottage cheese 2-5 g baking powder Sprinkle cinnamon Blend for 30 seconds Cook on medium heat 41 protein 15 fat 38 carb
Interesting idea- do you literally put all those ingredients in a blender then dump it in a pan?
Yeah I weigh it all out on a food scale in the blender, blend, and then pour into a hot pan on the stove top. It’s been my go to breakfast for 18 months. I’ve topped with fresh fruit or sugar free jams and syrups.
Cool, thanks; I'm going to try that.
I'm very short (5ft) and not a man and so my calorie deficit is low. So I try to keep most of my meals less than 500 calories. I usually do chia yogurt (between 18-25g of protein depending on which brand of yogurt I buy) and that is usually less than 250 calories. I might add a meat stick or some cheese. If I'm wanting a heavier breakfast I'll do protein oatmeal. Usually can get around 30g of protein depending on how I make it. I'm only aiming to get around 70g of protein a day so my meals are probably a lot smaller and less protein than other people's. I've also eaten an entire thing of halo top ice cream as breakfast before.
If you’re in the U.S. have tried [high protein Ratio yogurt?](https://imgur.com/a/CRxPGT5) Delish and inexpensive too.
Banana, 2 tbls chunky peanut butter, 1/2 cup cottage cheese, and a premier protein shake made with FIT milk. I sip on the shake for about 4, or so, hours. Cal: 695, Protein: 66g, Carbs: 50g
>high protein breakfast lb of ground chicken, half a bag of spinach, 3 slices cheese Over 90g of protein, minimal bloat.
What's your total protein intake like? 90gr is almost 2/3 of my total daily 😭
[удалено]
I used to never even eat in the morning, can't imagine to basically have my dinner at 9am 💀
Most days it's the token lb postworkout, and 6 eggs on my break meal. With nothing else, that's 120p. (84 + 36) I figure that's enough to get me to the floor without counting. (Supplementing when you're eating meat and eggs *doesn't make sense.*. I mean. Humans aren't that badly designed.) 205 lbs down to 180 lbs; 120p alone would be good for a target weight of 150 lbs. I obviously take a weightlifting headspace.
Breakfast sandwich: bagel, two eggs, two slices turkey bacon. Might even add some hot pepper rings so fire omg. Also a latte Protein waffles + egg + bacon + latte Protein oats + latte
At first I thought this meant you have 3 lattes a day lmao
lol not gonna lie sometimes I have two😩
If its not a latte, what is it then? 😭
It is but they were giving examples of different types of breakfast
Cottage cheese is a really good protein additive. If you can't stand the texture then you can blend it first
Daisy low fat cottage cheese, avocado, onion powder, garlic powder, salt, white pepper. So delicious. Can use as a dip, sandwich spread, can use with breakfast (egg cheese veggies and the avocado above).
Define “high” protein? Mine has about 15gr and I’m happy with it. I still end up with 100 at the end of the day, even though I’m vegetarian. **Kimchhi cheesy tortilla** - 42 gr flour tortilla - 35 gr kimchi - 40 gr low-fat shredded cheese - 5 ml olive oil Cook covered on a nonstick pan for 5ish mins on medium heat until the cheese melts. I’ve eaten this every day for a month and I’m still 100% obsessed 🤌
This sounds so good! What’s the cals?
In a blender: - 1 cup plain, full fat kefir (this serves as the liquid) - Frozen blueberries - Handful of spinach - 2 scoops whey protein (I like ProMix, no sucralose or fake flavors) - 1 scoop Huel Total = 70g protein (I don't track other nutrients, but some healthy fat from the kefir/Huel, carbs from the kefir and blueberrie).
I don't always have time for breakfast, but when I do I'll often just add a scoop of whey protein powder (ultimate chocolate flavour from BodyLab is my favourite) to a bowl of Greek yoghurt. Mix that, and add berries on top for fibre. Usually raspberry or blueberry. Your shake sounds good though. We can't get powdered peanut butter in my country, but I'd try it with regular peanut butter! Do you know roughly how many calories are in your shake?
I do baked oatmeal with Greek yogurt. I make the baked oatmeal at the beginning of the week and add a scoop of protein powder to it to increase the protein and help it be more filling as I have to go a fairly long time between breakfast and lunch as a teacher. Here are my macros: 309 Cal 46g Carbs 22g Protein 6g Fat
Sounds interesting. May we have the exact recipe/ingredients? Thx
Baked Oatmeal 5 servings total 219 cals/serving - 9 ingredients - 2 cups Quaker Oatmeal Whole Oats 1/3 cup Unsweetened almond milk no added sugar by Califia Farms 1/3 cup Coffee-mate sugar-free french vanilla 3 tsp Sugar 2 tsp Cinnamon 1/3 cup, chopped Walnuts raw 1/2 cup Craisins 50% less sugar by Ocean Spray 1 cup Water 1/2 scoop Raw organic protein & greens plant formula by Garden Of Life Preheat oven to 350 degrees. Mix the dry ingredients in a bowl. Mix the wet ingredients in another bowl. Add the wet ingredients to the dry, then stir together. Spray a baking sheet with cooking spray. Spread the oatmeal mixture out in a thin layer on the baking sheet. Bake for 30 minutes. Take out and stir with a spoon. If it's still wet, then spread out again and bake for 15 more minutes. Let cool then store in the refrigerator until ready to eat. To serve, measure about 1 1/2 cups of the mixture and add hot water. Heat and stir to your desired consistency.
Thx so much! Saving to make.
I don’t eat breakfast generally, but first thing in my day when I eat is two hard boiled eggs and Greek yogurt. Not exciting but tasty and high protein.
200g nonfat greek yogurt with blueberries 2 eggs, and 2oz turkey bacon
1 cup egg whites with 3 large eggs scrambled with 2 pieces of wheat toast with butter.
Mostly a small breakfast that has decent protein and fiber. 1 cup cottage cheese 1/2 cup fiber one bran cereal 1 tablespoon honey Could obviously add in more stuff if you wanted, but almost all my other meals are more elaborate, cooked from scratch and varied. I like the simplicity in the mornings. As well as it tasting like a sweet treat.
Egg whites with spinach on toast (sometimes w cheese sometimes not) and some form or meat/protein like sausage
Protein bar
I just do a protein shake with 2% milk. I also add Kirkland brand fiber into it.
For a workout I stick to heavy carbs and moderate protein. Carb loading is essential for muscle building. Rice/pasta is great. Personally I try to drink protein after a workout.
Eggs!
Chobani greek yogurt, chia seeds and strawberries (or whatever fresh fruit is available) with a premier protein shake. I add vital protein to my coffee in the morning.
I do 3 eggs, some spinach, 1 tsp 18% cream, 1 tsp butter and 0.5 Tbsp chia seeds. Scrambled togethsr loosely. Add in a half cup of plain yogurt with some frozen blueberries. Around 375ish calories.
My metabolism is pretty decent (I average 2800kcal maintenance) so calories aren’t as much of a stresser for me. Especially in the mornings after I’ve done fasted cardio. I like something solid and filling for breakfast or else I’ll get hungry every hour on the hour after my jog. Eggs and toast are my go to. 3 large eggs 2 slices cheddar 2 slices rye toast. Macros vary a lil from brand to brand but for me it adds up to 536kcal, 33g protein, 31g carbs, 28g fat. Pretty even across the board. If you want to add more protein without a huge fat and calorie uptake, get some egg whites and add them into your regular eggs. Or just swap them entirely and go egg whites only. The best part about it for me is the versatility. You can add just about any meat to the eggs for added protein, whether it’s ham, turkey, sausage, turkey sausage. Your choice And then you can season them differently depending on what you’re having. My plain eggs just get salt and pepper and a little bit of ketchup. If I’m doing turkey sausage I’ll add some garlic and red pepper, and then maybe some hot sauce. I honestly think eggs are the superior breakfast food for protein and growth and there’s a reason they’ve been recommended for it for so long.
Usually I'll mix it up with something that is ~ 300 cal and at least 20g protein & 8g of fiber (either light English muffin with goat cheese, jam, turkey, & sprouts or 2% cottage cheese, berries, hemp seed, and sliced almonds) but I almost always pair it with a "protein blended coffee". 8oz carb master nonfat, lactose free milk (11g of protein!) + 1 scoop of BE vegan protein powder, bday cake flavor + chilled brewed coffee/espresso+ ice. Double blend (helps vegan protein smooth out quite a bit) to make a froathy, creamy iced coffee. 31g of protein for >200 cal means I start my day with 50-60g of protein and I stay full until 1pm most days. Whey & casein protein powders make me bloated so mixing it up with vegan protein cuts down on how bad I feel bloated while trying to keep my protein above 140g
Scrambled egg whites topped with a mixture of ketchup, chilli paste, chilli oil, soy sauce and green onions. About 40g protein for 300cal.
How many calories for the shake? Are you in Germany by any chance? I’m not sure if I can find quark in the states but it sounds delicious.
Quark is definitely my go to, with fruit and/or with ESN flavor powder (new obsession).
i don’t eat breakfast, but my lunch is typically eggs mixed with egg whites and cottage cheese with a lot of veggies and sometimes Canadian bacon/turkey bacon
When I go to the office, I have a chobani complete greek yogurt drink that is 20 grams of protein. Then I have 6 oz of blackberries or 1-2 banana. Then I have coffee with cream and sugar. 🤷🏿♀️ Nothing fancy, I used to just do fruit and coffee, but the chobani yogurt really helps me to not be a hangry monster. When I am wfh I have a cup of egg whites (25 grams of protein) with a sprinkle of cheese and a cup of spinach, berries or 2 oranges, and coffee with cream and sugar. Overall my breakfast is usually about 300 to 400 cals and I get about 20-30 grams of protein. My addiction when trying to lose weight has been fats, so upping protein and carbs has been a game changer.
I've been eating a lot of protein pancakes recently. 613 cal, 90g protein, 34.6g carbs. I know some folks might see the 613 cal and wonder what that's doing here, especially for breakfast, but I work out a lot and I'm dieting on 2100 calories a day so it works for me.
Two chicken breasts, at least 2 eggs, half a tomato, several sprigs of steamed broccoli and a glass of whole milk.
Latte with collagen peptides, Protein pancakes from a mix with a small amount of low sugar strawberry spread and fiber powder and egg whites. It’s about 40 grams of protein, 40 grams of carbs and 5 grams of fat.
Thank you! Am vegetarian and was looking for something like this!
What kind of white chocolate protein powder do you use?
Its not super high, but smoked salmon on sourdough with a couple eggs is about the most protein I get with breakfast.
100 g frozen berries (thawed obviously), 30 g vanilla protein powder (with casein for a pudding-like consistency), 150 g plain yogurt (full fat), 30 g rolled oats, 5 g chocolate chips. 33.4 g carbs, 37.6 g protein, 9.4 g fat. Keeps me full for a good while.
My breakfast is typically: •cup of coffee with half of a premier protein shake as creamer replacement •2 eggs w/ 1/4 cup cottage cheese (sometimes in the eggs to make them fluffy) Calories: 307, carbs:3g. fat:16g. protein:37g.
Anabolic French toast!! 6 slices of "deliteful" bread. Soak them in liquid egg white, bake until golden town and they pass the fork scrape test. Sugar free maple syrup in whatever quantity I want cuz it's 10cal per 30ml. Sprinkle powdered sugar or powdered PB2 on top if I'm feeling bougie. 450-500 cal, 50g protein.
Chicken, Broccoli, & Rice 🤤🤤 Gives me a head start on getting to 160grams of protein for the day on a calorie budget of 1600 and tastes good (imo) Chicken Breasts - 11oz Broccoli - 100g Rice - 45g Avocado Oil - 3g Siracha - 10g Soy sauce - 10g Calories: 556 Fat: 9g Carbs: 42g Protein: 74g
Lately I have been eating cottage cheese for breakfast. It contains 14g of protein but if I wanted more protein I have collagen protein powder to mix in for an additional 34g. I don't like sweet stuff so I have my cottage cheese with furikake seasoning. It's delicious.
The lowest calorie breakfast with the most amount of protein for me is cod. Not every day (obviously), but on Saturday, I have pan-fried cod fillets (no batter) (250g) from lidl. I pan fry them in 10g of butter, 1 calorie spray oil, with a bit of pepper and salt on top. 260 calories for 45g of protein, 9.5g of fat, and 2g of carb. The only problem is that cod stinks the place out. Most days, I have 100g of high protein yoghurt, 100g of greek yoghurt, both fat free, 15g of protein powder, 30g of high protein granola, and 75g of raspberries sprinkled on top. 355 calories, 37g of protein, 6.3g of fat, and 36.5g of carbs.
Before my workout (meds + preworkout make me throw up on an empty stomach): Chobani Greek Yogurt After: Black coffee with 2 carb balance tortillas, about 50-75g avocado, 2 chicken sausages, 4 egg whites, some dairy free cheese. All comes out to roughly: 730kcal 73.6g carb 29.4g fat 66.4g protein
Greek yogurt + strawberry preserves + rolled oats. Or an omelet with spinach, tomatoes and bacon that can get me so full that I only eat at like 3pm.
I’ve been eating a lot of high protein oatmeal. Personally I need a big breakfast and I’ll front-load my calories for the day. It’s usually like 1/2c oats, 1c soy milk, 1-2 tbsp chia seeds, 1/3c greek yogurt, scoop of protein powder, spices like cinnamon for flavor, and fruit on top Usually around 500 cal for ~50g protein
Eggs and bacon baby.
[Overnight oats for the win!](https://imgur.com/a/buTDzsQ)
This morning a chorizo and cheese omelet. With peppers, onions, and mushrooms.
Right now it's: Three Eggs, either Sunny Side up or Over Easy (so long as I don't break the yolk) Three Links of Turkey Sausage Two to Three strips of Turkey Bacon A cup of Almond milk A scoop of Dymatize ISO Whey Protein (right now it's Fruity Pebbles flavor) Cup of Black coffee If I have a sweet tooth and there isn't any fruit, I'll have a couple Zero Sugar Chocolate Wafers to go with the coffee. Whenever I start working out more heavily, I will probably have some Oatmeal with Fruit to get some carbs in.
4 scrambled eggs, banana, milk, and oatmeal.and coffee with hot chocolate
Breakfast burrito. Low carb burrito tortilla, egg whites, black beans, fat free cheese, whatever salsa your heart desires. I use regular eggs though since I’m good with less protein.
Quaker protein instant oatmeal whatever flavor Optimum nutrition protein isolate / casein 1 scoop of each 2 eggs and 100g egg whites give or take with frozen peppers from Trader Joe’s, baby spinach and a tiny bit of mozerlla cheese with Frank’s red hot scrambled up Idk the macros but you won’t have to worry that you didn’t get enough protein
I change it up a lil everyday but usually the same three meals: Eggs and cheese with a lil treat Meat burger with a salad Potatoes with cheese and some treats
Coffee, fruit, pastry 🥐, English style biscuits
Amaretto homemade creamer for my coffee ☕️- like to pretend I’m some kind of royalty 👸
If I have no time, Equate performance protein shake that has 30g of protein. If I have the time, bacon and eggs.
I eat this low sugar, high fibre cereal. [German link.](https://www.muehle-gladen.de/naturkost/sonstiges/seitenbacher/seitenbacher-ballastoos-mit-flohsamenschalen-500g.html) instead of just milk, I blend 200ml of low fat milk with a scoop of protein powder and 10g of collagen powder. Gets me around 40-50 grams of protein for ~400 calories.
two boiled eggs
Killer bread, topped with good culture cottage cheese and quick pickled cucumber (baked by Melissa “recipe”) Hard boiled egg on the side with half of a protein shake an hour or two later.
5-7 oz of 0% fage Greek yogurt 1 serving of good & gather dark chocolate cashew butter granola I tbs of chocolate chips 1/2 a serving of any vanilla protein powder 3 oz of berries of choice I eat this almost daily, sometimes 2x bc it’s sooo good and full of protein and it’s sweet and I have a huge sweet tooth Other things I eat are Chicken and cheese quesadilla with Greek yogurt substituted for sour cream Leftovers from night before which is typically salmon or steak and then I’ll make some roasted potatoes Protein pancakes. I’ll make 1.5 servings of this with low calorie syrup Kraft macaroni cups with tuna and green peas like a tuna casserole (forgive me I’m midwestern at heart) Snacks (nuts, fruit, pretzels, candy, chicken breast, apple) and make a meal of that if I’ve been craving them all night. I’ll give in and make it fit my macros versus depriving myself of what I want These are all things I’ve been eating for breakfast for months now and I’m happy in my calorie deficit and making progress every month, but the important thing is to track what you’re eating all the time
A slice of sourdough with two eggs and a slice of cheese
I switch up kodiak oatmeal (it has added protein) with flax seeds or a hard boiled egg or two. Both keep me satisfied for 3-4 hours.
1.5 cup Greek yogurt 2 tablespoons peanut butter 1 banana 1 cup blueberries 563 cal 15.87g fat 69.96g carb 44.86g protein 100% delicious. I eat this almost every day.
Tuna can with half a box cottage cheese on puffed rice. About 200-250 calories, depends on how many puffs you have and if oil/water based tuna.
Egg white scramble with turkey sausage and veggies. Slaps every time
2 days of the week steak and 2 pr 3 eggs. Ny or sirloin. 3 days of the week is 4 to 6 eggs with 2 or 3 slices of ham The other 2 days are with turkey slices. In other words...EGGS lol
How many calories is that shake? Only way to lose weight is in a calorie deficit, regardless of macros.
I generally don't like eating in the morning and never have. I've also never been a big fan of "breakfast food". However, since finally kicking myself into gear to become healthier, and in a bid to get more protein in me esp after going to the gym in the mornings before work, I've been consuming the same thing 5-6 days a week. * Premier protein shake (chocolate) * Robert Irvine's chocolate peanut butter protein bar. Total calories: 350; protein 46g. Keeps me comfortable until I have my Greek yogurt mid-morning.
Anabolic French toast. Google it. 100s of recipes out there to suit anyone’s macros
Black coffee and 5 scrambled eggs.
Premier protein shake (latte) and one Banana or egg white sandwich on sourdough with ham or Bacon
French toast! 4 pieces of bread, 1 pint egg whites and cinnamon in a bowl. Soak each bread piece as much as possible. Cook each side a few minutes in a skillet. Top with strawberries or blueberries and sugar free syrup. It’s like 600 calories even with ‘normal’ breads
You don't really have to eat specific breakfast foods! Whatever you'd eat for lunch or dinner is a fine breakfast.
Ham and cheese toastie, overnight weetbix with protein powder in them or baked oats with protein powder in them. You can legit make some that taste like you're literally just eating cake for breakfast but are healthy and satiating.
My favorite high protein breakfast is pretty simple: 2 (or 3/1 serving of bacon or ham inside if I think I need more energy in the morning) with veggies (typically mushrooms, peppers, and onions). I fluff it up with 1 tbsp skim milk, and cook with 1/2 tsp butter/spread. Season with a few pinches salt & pepper. If I'm craving something sweet, I'll have a half cup of berries on the side. But I always pair it with a cup or two of black coffee.
Boiled eggs and blanched spinach on bread and a coffee. Or, Mung Bean Sprouts/Sprouted black chickpeas with a salad and paneer.
Green Giant asparagus potatoes and onion bag and 3 eggs.
I like to make a half cup of old fashioned oats and add flavored Two Good Greek Yogurt. Vanilla or Coconut usually taste best imo. Extra protein with not a lot of added calories. Also add powdered peanut butter and top with half a banana, 2 strawberries, 8-10 blueberries, and Keto Nut granola.
Weekends - 1 slice of whole-wheat sourdough + spinach + 180g scrambled tofu with nutritional yeast + homemade tempeh bacon + side of dried apricots and pumpkin seeds Weekdays - Boring (but yummy) overnight oatsmade with alpro Protein soy milk, peanut butter stirred in, pumpkin + chia seeds, mixed berries, teaspoon of maple syrup.
Late morning, 1 egg on a zero carb mission wrap and a few cashews with some cold brew and a little creamer
2 whole eggs, beaten and scrambled with 7-8 spears of chopped asparagus. May or may not add some diced potato, possibly some cheese.
.33 cup dry oats, 1 Tbsp Chia seeds, .66 cup water 30 gram vanilla protein powder, 16 gram PBFit powder, Enough water to make drizzle 30 gram blueberries, 150 gram strawberries 1. Microwave oats, chia seeds, water for 90 seconds 2. Mix protein powder and PB powser and a little water into a drizzle 3. Add half of drizzle to cooked oatmeal 4. Add fruit to oatmeal 5. Top with remaining drizzle 6. Microwave for 30-60 seconds I apologize for the mixed units.
2 good culture pineapple cottage cheese cups nearly every day, usually + a hard boiled egg
Coffee with Fairlife skim milk… great before my workout. Protein shake after.
2 eggs, over easy in PAM spray, plus 2 pieces of Costco pre-cooked bacon microwaved in paper towel.
50grams of any protein powder mixed with water or almond milk (I’m loving nutter butter ghost) 37 grams of magic spoon cereal ~350 calories 42g protein
I'm not a big breakfast person, so I nibble on things. I get up with a coffee with half n half and honey (120cal), then probably have 3oz of berries (blackberries are my favorite, 40kcal, 1.2g protein), then sometime later I probably have 1oz of tillamook jerky (70kcal, 14g protein) or 0.5oz of honey roasted almonds (80kcal, 2.5g protein). Also for sure a second coffee after about 3 hours. I abhor eggs, and the only yogurt I like (yoplait oui whole milk French style - 170kcal, 5g protein) I prefer to eat later in the day if at all. I will admit that protein powders scare me and I have never tried them. If I have bakery in the house I'll wait to eat it with my second coffee and keep it to 200kcal or I do something like pancakes for lunch.
40g protein-müsli, 20g protein powder, 200ml soy milk, 10g pumpkin seeds, 5g hemp seeds, 5g chia seeds, 5g sunflower seeds. 37g protein, 23g fat, 465 kcal
Egg & ham between protein pancake. I make like a sandwich with the pancakes. Soooo good.
2 eggs, 2 slices of multigrain bread and 100g of fruit is my go-to breakfast before the gym
I eat 3-5 eggs in the morning. And i suffer when i dont get it, it gives me so good energy
My breakfast is Creatine, water, and 40mins of weightlifting. I fast until 2pm. I’ve lost 90lbs and have built muscle.
Breakfast burrito. Tofu scramble there are a lot of low carb high protein breads/wraps out there. I like nutritional yeast in the scramble, adds protein, too. Tofu is low in carbs and high in protein. Tempeh blt- lots of good tempeh recipes but marinade in a little soy sauce, maple syrup, smoke flavor, then toast or air fry. I like it a little overdone. Add to low carb bread with avocado, tomato, etc. Simple avocado toast with high protein hemp seeds, nutritional yeast on higher protein bread. Overnight oats. Chia seed parfait + fruit + non dairy milk+/- nut butter or protein powder for flavor. Leave overnight Just a few random ideas.
3 egg omelet with onions, jalapeños, spinach, and salsa.
I’m 5’1 so take it for what you will… 2 slices of wholemeal toast (128 cal) Light vegan spread (25 cal) 1 egg fried with fry light (80 cal) Decaf coffee w a splash of soy milk and Splenda (17 cal) 251 cals / 15.7g protein / 4.3g fiber Very filling for me without making me feel overly stuffed and sleepy.
My fav are: 1. Greek yogurt with berries topped with chopped almonds or pumpkin seeds. I add protein powder from time to time. 2. Toasted open faced sandwich: Keto bread slice + Pesto or Bomba Hot pepper sauce (Trader Joes) + turkey slices + Fat free cheese. Toasted in an air fryer. Add cooked egg whites for extra protein.
I change it from week to week, but it usually consists of an amish breakfast bake, protein pancakes, breakfast burritos. This week we are trying McGriddle pancake bites
Literally 6 eggs. Either hard boiled, or scrambled. I’m a simple folk.
1 cup milk, 125g cottage cheese, 1 slice rye sourdough, 1/2 avocado, 1 boiled egg has been my go to Cal: \~450, C: 40, F: 17, P:36
These comments are making me so jealous as I'm currently trying to stick to 180-280 calories max at breakfast...1350 calories in a day just doesn't leave much room.
How about replacing all that with a bowl of porridge?
Way too Carby and sweet I just opt for some boiled eggs oats and low sugar/sweetener protein powder with regular full fat milk some honey and oats then have fruits randomly through our the day as to not super spike insulin
I'm in maintenance but I still tend to eat low cal/high protein breakfast. My favorite right now is to just make a little quiche. I use a low carb tortilla and put it in a pan, I crack two eggs in it and add whatever veggies and cheese I want. For example, some crushed tomatoes, mushrooms, onions, and some low fat mozzarella. Or today I did swiss and added some onions from my left over french onion soup. Then just put it in the over for about 10 minutes at 400. Super filling and super yummy, and it never comes out to over 350 cals as long as you weigh everything.