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High Protein, High Fiber, Low Carb Breakfast?


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Looking for breakfast ideas. Right now I usually have an egg cooked in the center of a slice of bread, with a little cooked ham, but I'm trying to come out with alternatives. I want to shy away from grains and carbohydrates because they tend to drain me of energy. So no cereal. I'd even like to cut out the bread. Any suggestions? What do you guys eat for breakfast? This seems to be the most difficult meal of the day for me to get right. 

Also, right now my breakfast is loaded with protein, but severely lacking in fiber. Any high fiber breakfast suggestions, again, shying away from grain or processed food. I'm on more of a caveman diet.

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low carb veggies are your best bet, other than metamucil

edamame, broccoli, spinach, bok choy, etc.

 

for fiber, go with the cruciferous vegetables -- plus, they'll help you with potassium and other micronutrients.

A frittata is an awesome breakfast -- it's like a no-crust quiche.  I usually do a 2:1 ratio of egg white to whole egg, toss in cooked (lightly steamed) spinach, broccoli, asparagus (basically whatever green foods I have available), and another protein -- salmon, chicken, or turkey.

You are shying away from grains, i understand (well, i don't, but i eat grains, so...), but scottish or steel cut oatmeal are very slow release carbs -- a source of fiber and protein -- AND you can make it even more protein packed with the addition of beaten eggs/egg whites, cheese, lean proteins, veggies, etc.  You can do this with quinoa, as well.

>>2-4 omega 3 enriched eggs + a few extra egg whites (if desired) + spinach, peppers, tomato, avocado, broccoli (whatever veg you have on hand) = made into a BIG omelette. Have a small piece of fruit; or cup of berries on the side-- pour some coconut milk (the canned stuff) on top if you want, and a tbsp of nuts/seeds 

>> poach a few eggs so that they are still runny inside (over easy) and place on a bed of spinach and as many other veggies as you can cram on a plate. Add some smoked or canned salmon if you want. When you break the eggs open the yolk will become a "dressing" for your salad

>> Make pancakes/waffles by combining egg whites and/or whole eggs + pumpkin (or half a banana) + flax seed + coconut flour + protein powder (optional) = mix together and let sit for ~10 mins to let the coconut flour and flax seed absorb some moisture and thicken the dough... than pour into a hot skillet or waffle iron greased with coconut oil and and cook like you would a normal pancake/waffle... top with a sprinkle of stevia; chopped nuts; SF syrup; berries... etc (try mashing together some frozen berries to make a SF "jam"!)

Original Post by carmenxox:

>>2-4 omega 3 enriched eggs + a few extra egg whites (if desired) + spinach, peppers, tomato, avocado, broccoli (whatever veg you have on hand) = made into a BIG omelette. Have a small piece of fruit; or cup of berries on the side-- pour some coconut milk (the canned stuff) on top if you want, and a tbsp of nuts/seeds 

>> poach a few eggs so that they are still runny inside (over easy) and place on a bed of spinach and as many other veggies as you can cram on a plate. Add some smoked or canned salmon if you want. When you break the eggs open the yolk will become a "dressing" for your salad

>> Make pancakes/waffles by combining egg whites and/or whole eggs + pumpkin (or half a banana) + flax seed + coconut flour + protein powder (optional) = mix together and let sit for ~10 mins to let the coconut flour and flax seed absorb some moisture and thicken the dough... than pour into a hot skillet or waffle iron greased with coconut oil and and cook like you would a normal pancake/waffle... top with a sprinkle of stevia; chopped nuts; SF syrup; berries... etc (try mashing together some frozen berries to make a SF "jam"!)

I am definitely making these coconut flour pancakes! Thanks, Carmen!

I buy really good quality, uncured bacon and cook a few slices off, then cook a few eggs in the fat and then cook 2 big handfuls of spinach in the remaining fat. Of course, any veggies you have on hand will work. Super satisfying and caveman friendly ;-)

Another easy breakfast for me is a smoothie of whole milk yogurt and coconut milk with berries, unsweetened coconut, and a little stevia.  You can add almond butter, too, for extra protein.

 

Thanks. Don't know why, I've never even really considered vegetables in the morning. They are not really a breakfast food, but that's only because society has decided they aren't, I guess. Might as well eat like I eat the rest of the day, right?

I don't do grains either so have eggs for breakfast a lot.  I like to scramble them with onion, bell pepper, avocado, mushrooms and a sprinkle of cheese and whatever meat I may have left over, hamburger, sausage, steak, etc.  Another option I've heard from Marks Daily Apple is a handful of nuts with a piece of fruit.  Of course it depends on where you are trying to keep your carbs.  Another option is to take turnips and shred them like hashbrowns and brown them with butter to go with your egg.

I second the egg-and-veggie combo. Super delicious, easy, filling breakfast right there. As for fiber, psyllium husks are a great way to sneak extra fiber into your diet. They're almost indetectible in food - you can add them to any smoothie, pancake or baked item. I make pancakes with protein powder, psyllium husks, egg, water and fruits. Or I add cocoa powder and chocolate chips and decrease the water and bake the batter on a cookie sheet instead of pan-frying it to make a healthy breakfast cookie. Also:
  • Greek yogurt with some kind of bran cereal and fresh or frozen berries (raspberries and blackberries are super high in fiber, while strawberries have a lot of water and are quite filling and low-calorie) 
  • Oatmeal with milk, cocoa powder and nut butter or berries
  • a protein shake with psyllium husks, almond/soy/skim milk, cocoa powder and nut butter
Original Post by epinephrine:

As for fiber, psyllium husks are a great way to sneak extra fiber into your diet.

No idea what that is, but I'll give it a try. 

#9  
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Every morning I have a slice of bread with an egg, salt and pepper, and a handful of spinach on it. On this side I have a handful of blueberries and almonds.

BEST LOW CARB/HIGH FIBER/HIGH PROTEIN Breakfast EVER:

- Roasted Butternut Squash

- Egg Whites (and an omega-3 enriched egg if you'd like some yolk)

- Cinnamon

- Stevia

THAT'S IT!!! Cook it like a pancake, and BAM - deliciousness! :P

I make a pancake with almond milk and vanilla protein powder. Add some sf syrup and butter.

My favorite (when I have time) is to cook garlic, mushrooms, spinach, bacon or turkey bacon and a few eggs in a skillet.
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