I’m trying to eat some veggies with every meal. Lunch and dinner are easy, but breakfast has never been a big vegetable meal for me. I’ve been having eggs/egg whites mixed with assorted vegetables and enjoying this, but I’m seeking some variety. I’m also trying to get at least 20 grams of protein per meal.
Any ideas or recipes would be great. Thanks
Replies
That usually gives me 4 servings and I will save the rest to eat the following days reheating them. 1/4 slice with some avocado on top, with a soice of toast and a half of a grapefruit is a nice well balanced and yummy breakfast.
https://healthyrecipesblogs.com/crustless-vegetable-quiche-recipe/
Sweet potato toast.
Hash made with regular or sweet potatoes and greens.
Fresh tomato.
Wrap made with scrambled eggs, sauteed veggies (any combo of onion, bell peppers and mushrooms). Add black olives or avocado if desired.
Sauteed mushrooms.
Leftover mashed veggies made into cakes and pan fried.
Smoothies made with fruit and veggies. For example, you can easily replace ice in any smoothie with ~85 g of frozen riced cauliflower.
you can also add in fruit with whatever else you have
Trying to incorporate more veggies too so I try to have fun with it.
Pinterest and google helps me out a lot with recipes that come with the nutritional information as well!
(I have a protein-rich oatmeal-centered meal that I enjoy daily, but I'm a "big breakfast" fan, and in maintenance, so it might be higher-calorie than many people could or would want to accommodate - 619 calories, 38g protein (no protein powder, no meat), 12g fiber, 17g MUFA/PUFA (of 21g total fats), 2177mg potassium, 34% vitamin C, 72% calcium,47% iron, some other small micros.)
If you're not low-carbing, fruits are a great option, with many of the same benefits as veggies, too.
Grated carrot with cinnamon in porridge is good, or I'll often cook an apple or pear to have with it.
Where have I been?! I'd never heard of shaksuka. Looked up the recipe and will surely be adding that to my menu.
Thank you!
For a bit more protein and a creamier texture, I sometimes add a bit of silken tofu, but you could add cheese or plain yogurt.
VERY filling, and sticks with me til lunchtime!
I still haven’t tried the shasuka or savory oatmeal(never thought of savory here) but I plan on it.
It’s got tomatoes, spinach, green peppers, turkey kielbasa and you can really add/alternate anything you like as far as veggies go. I’ve added chopped broccoli, cauliflower, edamame, etc. They’re pretty filling as well. I eat 3 and that’s 150 cals and I’m good for hours.
Here are couple of easy ones:
1 cup spinach, 1 cup greek yogurt, 1 banana (preferably frozen), 10-15 grapes (or 1-2 honey), and a bit of milk.
1 cup spinach, 1 banana, 1 scoop vanilla protein powder of your choice, 1 T peanut butter, and enough liquid (about 1/2-1 cup) to blend.
Today I did savory oatmeal with spinach and a couple of runny eggs with plenty of black pepper and hot sauce drizzled over. Fast and easy, which is one of my breakfast requirements.
When I want to mix it up, I have bags of frozen fruit that I'll mix into the oatmeal, which cools it down to the right temp, brings in fiber and all that good stuff, and tastes lovely.
I aim for some sort of produce at every meal, so fruit or vegetables. Breakfast will often be fruit on the side of something else. It's just easier. Right now I am doing an egg sandwich with avocado and a banana on the side. But I also don't kick myself if I just want some scrambled eggs with toast because I am tired and don't feel great. Things will balance out in the end.
Other options I do for breakfast are:
Egg scrambles with veggies
Omelets with veggies (this and the scramble are usually peppers, onions, mushrooms, or greens)
A veggie heavy potato hash (peppers and onions obviously, but brussel sprouts, asparagus, greens, and zucchini are good fillers too)
Tomato and avocado on a breakfast sandwich
Avocado toast with egg and sometimes tomato
Grilled tomatoes on the side of eggs
Sauteed mushrooms on the side of eggs
I often will have leftover roasted or sauteed veggies from dinner (I am solo and always make too much lol). Sometimes I literally just heat those up and eat them on the side. Asparagus is great like this.
In the summer I do smoothies or yogurt bowls more often. That's more fruit based, but still falls under my "rule". I do add spinach to my smoothies along with fruit.
Oatmeal with various fruit such as berries, pumpkin, apples, or banana.