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Protein rich breakfast


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I have found out that the only way for breakfast to sustain me is if it's rich in proteins. I am getting sooooo sick of eggs and I would really appreciate some suggestions on what to eat that would not be too calorific and would sustain me.

Just to keep things interesting, I am lactose intolerant so milk and yoghurt (and anything containing them) is out but I can eat cheese.

Thank you so much for any suggestions!

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Have you tried beans on wholmeal toast? Not as protein filled as eggs, but would make a change!

Just out of interest, ('cos I'm nosey!!) How do you manage with cheese if you are lactose intolerant? I know someone whose son is lactose intolerant, and it never occured to her that he might be ok with cheese. It would be great if he was!!

Beans sounds like a pretty good idea, actually, thanks! I am just not crazy about eating canned beans and I'm so lazy... I guess I should cook some, though and keep it in the fridge for a few breakfasts.

I don't know why cheese doesn't bother me. Actually, there are some cheeses that do mess with me, can't really do much cottage cheese, I feel gross after. But I don't think it is that strange for cheese not to bother me, a lot of lactose intolerant people are actually fine with yoghurt too.

I had the same thought this morning, but had no eggs/baked beans (poor starving student :P). This is what I came up with from what I had in:

2 slices wholemeal toast with some mango chutney, and then on top, canned chickpeas, crushed with a fork, add a pinch of salt and pepper. About 350 cals.

Suprisingly tasty :)

 

2) But if your not vegetarian, I'd definately have tinned sardines/mackrel in tomato sauce. You make some wholewheat toast, mash up the fish a bit and put it on top and then stick it under the grill. Absolutely DELISH. And way better and tastier than cheese on toast. Plus you've got you're weekly serving of oily fish in :)

3) Scrambled tofu: just season the tofu with soy sauce or whatever you like and then grill/bake/fry and stick on wholemeal toast. I usually have it with some salad, and some cooked onions/ grilled tomato.

4) Fruit smoothie with protein powder.

5) Muesli that you can make yourself. Up the protein by using less bran and more oats that the supermarket one. Stick some nuts and seeds in and replace the dried fruit with fresh so that you end up using less sugar.

6) Pb on toast. Two slices of toast and 1.5 tbsp pb is still less than 300 cals with the right bread.

Ps. There's a really good bread called Burgen that's made with with soy flour and has liniseeds (which are full of omega fatty acids). It's 6.3g protein per slice! It really fills you up if you can find it (I'm from uk).

Happy breakfasting :)

My favorite protein breakfast is:

- 1 Fried Egg (80)

- 1 slice Whole-Wheat Toast with 1TBS Peanut-Butter (200) 

- 7oz Fage Greek Yogurt (0% or 2%) (90-150)

Total: 370- 430cal with lots of protein! :)

kashi golean crunch (lots of protein for cereal) and chocolate protein powder. YUM

Original Post by muchlinski:

My favorite protein breakfast is:

- 1 Fried Egg (80)

- 1 slice Whole-Wheat Toast with 1TBS Peanut-Butter (200) 

- 7oz Fage Greek Yogurt (0% or 2%) (90-150)

Total: 370- 430cal with lots of protein! :)

I'm about to overdose on eggs which is why I did this post, mainly.

For some reason I really can't stand peanut butter, I guess not being American it's just not something I'm used to!

And yoghurt! Oh how I wish I could eat yoghurt! I am Greek so it's so easy to find it here and so cheap and tastes sooooo good but then I get bloated/ diarrhea and even vomit sometimes, that intolerance is evil!

summerofdarwinj, thanks, these are great suggestions! Well, ok, not the protein powder, the boyfriend has been pestering me to get me to try protein powder and I refuse because just the thought is too gross for words but the rest is pretty cool! Particularly grilled mackerel, I've had mackerel for breakfast before but it never occurred to me to grill it a bit, I bet it will taste great!

 

I really enjoy having smoked fish (in particular salmon or trout) and sliced fruit for breakfast.

I've also been known to just eat leftovers from dinner...there's no reason why you have to eat traditional breakfast foods for breakfast!

Protein pancakes:

1/2 cup egg whites + 1/2-1 scoop protein powder + cinnamon + 1/2 cup pumpkin (banana might work too) -- mixed together and cooked like regular pancakes; top with almond butter and/or SF syrup

~30-35 grams protein 

Protein crepes:

1/4-1/3 egg whites + 1/2-1 scoop protein powder -- mix together and cook in a large skillet or crepe pan; top with what ever you desire. 

~25-30 grams protein

**these are pretty low cal options, so use whole eggs, and add extra toppings such as fruit, flax seeds, and nut butters to bump up the calorie content

 

^^ I know you don't want more eggs, but you really can't taste them in these recipes

 

I like having fish or meat for breakfast sometimes. I don't do it often cause I still kinda have the "breakfast foods" mentality.. but you CAN eat non-traditional foods for breakfast! haha

Protien pancakes.

Make a whole wheat mix like normal, add protien powder( you can use soy) to get 10-15g per pancake, then add reeses peanutbutter chips (you will have to stir between making each one the chips settel) I make 20-30 at a time and freeze them.  I just heat and eat, no butter or syrup.  Suprisingly not too many calories while getting enough carbs to start the day and the protien I need to sustain me.  Once made its a fast meal too, I just hit the heat frozen pastry button on the mico wave.

Original Post by dansmum99:

Just out of interest, ('cos I'm nosey!!) How do you manage with cheese if you are lactose intolerant? I know someone whose son is lactose intolerant, and it never occured to her that he might be ok with cheese. It would be great if he was!!

Sorry to get off-topic but my husband is lactose intolerant but can handle most cheeses and yogurt. He can't do milk or ice cream, though. Cheese and yogurt have less lactose in them than milk so he can eat some and stay below his body's "threshold" for lactose.

It also helps if he eats fewer grains when he has dairy. I don't know why, since grains don't bother him without dairy.

Well..this may sound odd...but I actually have a dinner for breakfast...so I will grill pork chops or steak or chicken with vegetables....or I absolutely love my homemade chili, so I will have that...and then at night I will have a breakfast of some cereal and fruit or something....my friends think I am odd, but it has helped me shed over 100 pounds, so the proof is in that for me.  

my standard breakfast at the moment is a sachet (or serving) of oatmeal, cooked with a cup of soya milk (rather than water - it's much nicer in my opinion and has more protein and calcium) and then mixed with 2 heaped TBSP of soy protein powder and sliced up fruit. It's very satisfying and you could add in any flavouring you liked, such as cinnamon, honey, even cocoa powder and so on. I recommend try a sliced banana cooked with the oats, it's so lovely! 

It's already been said too, but fat free REAL greek yogurt (not greek "style") is amazingly high in protein and delicious, try mixing with crumbled weetabix or oats and chopped fruit. SO filling!

 

Original Post by summerofdarwinj:

... 

2) But if your not vegetarian, I'd definately have tinned sardines/mackrel in tomato sauce. You make some wholewheat toast, mash up the fish a bit and put it on top and then stick it under the grill. Absolutely DELISH. And way better and tastier than cheese on toast. Plus you've got you're weekly serving of oily fish in :)

Alton Brown has a variation of this recipe here.  He uses sherry vinegar, lemon and avocado to cut down the "fishy" taste and smell of the sardines.  The sardines become very velvety, luxurious and elegant when combined with the avocado.

The video is here

My wife and I love this and have it often.  It can be served morning, noon or evening.

 

 

Original Post by sooty1992:

my standard breakfast at the moment is a sachet (or serving) of oatmeal, cooked with a cup of soya milk (rather than water - it's much nicer in my opinion and has more protein and calcium) and then mixed with 2 heaped TBSP of soy protein powder and sliced up fruit. It's very satisfying and you could add in any flavouring you liked, such as cinnamon, honey, even cocoa powder and so on. I recommend try a sliced banana cooked with the oats, it's so lovely! 

This sounds good but does the protein powder go lumpy at at???

It does a little, I'd recommend using more liquid than usual in your oats, so when mixing it in add a little more water or milk. This helps cool it down too, so you can start eating sooner without burning your tongue! :P

I second the dinner-for-breakfast suggestion - I'll often heat up leftovers for breakfast when I'm stuck for time or I run out of my normal breakfast ingredients, and I always feel particularly satisfied by the break in routine. I really like having soup for breakfast, especially on cold mornings. Beans, lentils and peas all make very filling, high-protein soups and curries which are great for breakfast. I also really love adding canned baby clams or smoked fish to a simple tomato soup for a delicious protein boost. You could also go Japanese style and have miso soup with extra tofu. 

Lately I've been making baked rice puddings for my breakfasts. They are egg-based, but probably different and subtle enough not to offend someone who's sick of eggs. I've been experimenting with different recipes lately, but the general formula is 2 cups milk/substitute blended with 2 eggs and mixed with 1-1.5 cups cooked rice, baked for 1 hour at 350 degrees. I tried substituting egg whites for one of the eggs, almond milk for the milk, and quinoa for rice, and adding flavourings like raisins, coconut extract, chopped crystallized ginger, vanilla extract, banana puree and spices for flavour. Heated in the microwave and topped with a splash of cold milk, it makes a damn fine breakfast. 

And sardines on toast is awesome

 

Here's what I have every morning almost. Not sure if you'd like it or not, but; 1 boiled egg (you can have something else instead), turkey lunchmeat, a string cheese, and baby carrots (or I will have beef jerky instead of the cheese)

So many wonderful suggestions! Thank you so much, people! I have done "dinner as breakfast" before but it was usually cold pizza or something like that...  I am trying to put those days behind me, lol. "Dinner as breakfast" will be a good excuse to cook a little bit more than usual and an exercise at willpower to make sure I don't just go for a second helping during dinner.

I might actually give protein powder a try if I can cook with it and heat doesn't destroy it. I'm also definitely going for fish in the morning, why not, good thing I like fish.

And how I wish I could find beef jerky here... (Greece). I have to order it online or something... I want to use it as an snack when my annoying officemate is chomping on an apple (how can that woman eat an apple every single day at 11, for the past 5 years!)  I want to chew on some meat, dammit!

Original Post by mimine101:

I don't know why cheese doesn't bother me. Actually, there are some cheeses that do mess with me, can't really do much cottage cheese, I feel gross after. But I don't think it is that strange for cheese not to bother me, a lot of lactose intolerant people are actually fine with yoghurt too.

 

The more the cheese ages, the less lactose it has. That's probably why some cheeses don't bother you. My fiancé is lactose intolerant and he can still eat most cheeses.

 Anyway, how about lactose-free milk and yoghurt? How hard is it to get in Greece?

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