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So I've been doing well on changing the way I eat. But need some ideas for high protein breakfast foods. Pretty much been doing egg whites and maybe throwing in a whole egg, using hot sauce, salsa and such. Just need help so I can keep things interesting.
Make an omelet. Throw some chicken in! Maybe some seafood like tuna or salmon. That's expensive for everyday but to mix it up. 3oz of yellow Fin tuna has 21gr protien.
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I do a oat meal with a scoop of peanut butter in it. Also mix me a protein shake but only use 1 of the recommended 3 scoops. I use the GNC chocolate and mix with a fork so it's not all bubbles. It's still a little chunky but tastes better than any other protein I've tried.
I make mini omelets in a large muffin pan. Mix a dozen eggs with chopped vegetables and some kind of meat. Dump the mix into the muffin pan and cook. Able to freeze them and thaw when needed.
I eat hamburger patties, steak, ground beef, chicken, ground turkey, eggs, whatever.
You need to look at eating in terms of calories, carbs, and fat. Not that certain foods go with any particular meal.
Breakfast doesn't have to be eggs. I love them though and they are cheap (although rising in price fast!)
I usually make up a batch of 3 omelettes for the wife and I on a Sunday and throw them in the fridge for the first half of the week and do a second batch Wednesday. They aren't as good reheated as they are fresh, but it's a quality meal with no thought or time in the morning.
Whatever vegetable happens to be in the fridge with some sort of meat (ham, ground chicken, turkey or beef, bacon, scrapple, whatever leftovers may be around) and some cheese.
Mine this morning was 659 calories, 32g carb, 32g fat, 54g protein (with two slices of bread). 3 eggs, 4 oz ground chicken, mushrooms, garlic, 1 oz crumbled blue.
The muffin tin idea klake575 posted sounds like a good idea, going to try that sometime.
Latest science also shows that egg yolks aren't the evil they once were thought of as.
ThisQuote:
Originally Posted by 6933
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Read the labels but many of the Greek yogurts. Many have from 13-20g of protein.
I eat a local grocery chain's store brand Greek yogurt every morning. It has 13g of protein and only 130 calories, no fat and calcium, potassium and other goodies. That and half a grapefruit or maybe a banana or handful of blueberries and I am GTG. Grapefruit is crazy good for you - vitamin C, anti-oxidants and other good things.
I'd love to do eggs, but too many eggs and I get bad acne.
Use various meats, cheeses and types of egg. Greek yogurt is great. Dannone fit and healthy is one of the better ones. Low sugar and lots of protein. Really check the labels on yogurt. Some of the products out there are junk.
All very good idea's in this thread. Main thing is try to eat protein and carbs, not just carbs. Try to shoot for 1:1 ratio. Zero carbs isn't practical. But carb cycling Day or two a week is.
Omelets are great. Make then any way you want. I put brown rice, cheese and chicken in mine with sriacha this morning.
The most important thing I can say, it's that whatever you do, make sure it is something that is practical, you can see yourself doing into the future and you like it. Getting fit isn't really hard. Staying fit is. If you hate and dread your meals, you are so screwed. Learn to cook, learn to like it, learn to try new things.
I've found some great meals by trying random shit.
Op, my breakfast is wheaties with fruit mixed in, Greek yogurt, and egg of various combos. Buddy of mine eats turkey. I can't stand turkey for breakfast. Do what works for you.
We often take plain Greek yogurt (13g of protein a serving) and add fresh berries (blue, straw or black) or chop a banana and add crushed walnuts or slivered raw almonds. We also sprinkle in Rice Chex or maybe some flax based cerreals we buy from Whole Foods.
You can mix it up and get your protein, along with fiber, anti-oxidants and other goodies by mixing it up. These concoctions are also pretty filling.
Besides regularly eating a couple of eggs, I use a few options to add protein from other sources:
* Oat bran hot cereal with flaxseed (9gr protein)
* Greek yogurt (15gr protein)
* Whole grain toast with 2 tbsp almond butter or peanut butter (12gr)
* Optimum nutrition whey protein shake (25gr)
* Protein pancakes (I use a high protein whole grain mix called Kodiak cakes, and add a little protein powder and whole milk to the mix, about 24gr total)
* Homemade mix including whole grain dry cereal, with whole milk, walnuts, and flax seed (18gr)
Try this: Using muffin tray, place some ham, Canadian bacon or whatever type meat in the tray. Then add the egg on top of the meat which has been pushed into the tray. Cook. It's kind of like your own egg mcmuffin without the English muffin. If you bust the yolk you can make 12 and then just refrigerate the remainders and then microwave them when your ready.
Fage yogurt is great protein and less carbs than many. I also eat the Kashi hi protein cereals but use a protein shake, made with water, instead of milk.
These guys are right on. I usually have 3 eggs with beef, chicken, tuna or salmon, and a handful of walnuts or almonds. That breakfast has everything you need.
I have been eating egg beaters, and turkey sausage on occasion. I will have to try the greek yogurt and fruit also. I will also scramble egg whites, with a whole egg, and mix with sautéed vegetables with a little chees sprinkled on top.
I mixed Greek yogurt with a bit of honey, cinnamon and slivered almonds. It was pretty tasty.
Bacon. Lots of bacon
Clever I guess, but the first word of the thread title is Health.Quote:
Originally Posted by Claycow
My wife just made these last weekend. Chopped spinach, ham and a bit of cheese. High protein, some fat and leafy veggies.Quote:
Originally Posted by klake575
Marius Pujanowski (sp?) Eats 3 pounds of bacon a day and can deadlifts Obama's Ego. Just saying lol.Quote:
Originally Posted by straitR
Bacon is the ultimate IIFYM food lol.
Eggs, oatmeal, fruit (cantaloupe, melon, etc.) and milk!
FYI, egg beaters is processed junk (IMO)...if your looking for protein from eggs without the fat, Walmart (probably other places too) sells 100% egg whites. Brand name "all whites" and they're "great value" brand. Good stuff, I go through ALOT of it. I even mix my protein shakes with it.Quote:
Originally Posted by Pilot1
Not getting the yolk you lose roughly half the protein, the fatty acids, etc. Eat the yolk. Or mix the ratio, 4 whites, 2 yolks.
No doubt...I eat plenty of whole eggs too. I'm just talking about making it fit in your macro/cal intake.
Example, instead of eating 6 or 7 eggs for breakfast and eating up almost 1/2 of my daily fat, I'll eat 3 eggs and a cup of egg whites.
I usually make a simple shake in the morning. 1 scoop vanilla ice cream flavored whey by optimum nutrition. 1 cup oats, 1 cup 2% lactose free milk, 1 banana. Lately been adding some cinnamon. Tastes good, high protein, high carb, decent fat. Plenty of energy for the gym without feeling full. Plenty of fiber....
I mane the same shake before bed except I add peanut butter and skip the banana. Sometimes I add strawberries if they're on sale.
3 eggs over easy or scrambled. With butter or coconut oil. Keeps u going till lunch.
I use a Ninja blender which has made breakfast quick and easy in the mornings... Well worth the money. I just throw in milk, protein powder, egg whites, oatmeal, pb, and whatever else i'm feeling that day and blend it up. Quick and easy.
When I have more time and feel like cooking I usually scramble a whole egg, add egg whites, cheese, turkey sausage, or maybe some chicken left over from the night before.
Five whole eggs and a 12oz chunk of top sirloin... Healthy and high in protein.
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Here's a healthy, high protein smoothie that doesn't take long to make:
Ingredients
1 cup - Nature's Three Berries - Frozen - Raspberries, Blueberries & Blackberries (Costco)
1 cup - Dark Chocolate Almond Milk
2 Scoops - Jarrow Unflavored Whey Protein
1 Cup - Spinach - Baby Spinach
2 Tbsp - Viva Labs Cacao Powder
2 Tbsp - Flax USA Organic Golden Flax
1 Heaping tsp - Creatine Monohydrate
Directions
Blend all ingredients in a high-powered blender until smooth and creamy.
Notes
If too thick add more almond milk. Optionally you can add 1/2 frozen banana to give it more flavor and a creamier texture. If cutting weight/calories, substitute chocolate almond milk with plain almond milk (or even water) and don't add in any banana.
Nutritional Information
Calories 481 Carbs 49 Fat 13 Protein 45 Sodium 381 Sugar 30
I have cottage cheese, walnuts, and dried cranberries most mornings these days.
I also go with the cottage cheese most of my mornings. + banana+mixed nuts and dried fruits.
Still my last blood test showed that i don't have enough of iron and couple of other things.
In my case it is easier to order vitamins from canada drugs, then trying to get all those from the food only.