High Protein Breakfast/Lunches

lh12xx
lh12xx Posts: 111 Member
in Food and Nutrition
Hi guys,

My carb intake has left me feeling sluggish lately and I've been advised to up my protein intake.
My breakfasts are usually either a yogurt/porage/cereal bar and my lunches this past week have been soup & a bagel.

High protein, low starchy carb (potatoes, bread, rice etc), cheap breakfast & lunch ideas needed - help!

Replies

  • vanguardfitness
    vanguardfitness Posts: 720 Member
    have some eggs
  • esteeetee
    esteeetee Posts: 24
    Boiled egg, scrambled egg. Poached egg. Beans, ryvita and chicken, jacket spud, chicken and egg salad
  • SteveJWatson
    SteveJWatson Posts: 1,225 Member
    "Go to work on an egg"
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    "Go to work on an egg"

    lmao ...
    they right tho , eggs
  • devastation77
    devastation77 Posts: 233
    Bro, come on. That's physically impossible. How can a person ride on an egg.
  • lh12xx
    lh12xx Posts: 111 Member
    Bro, come on. That's physically impossible. How can a person ride on an egg.


    lmao!
    okay, breakfast is fine...
    lunch?
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Breakfast - eggs, greek yoghurt, cottage cheese, bacon, leftovers from last night's dinner.

    Lunch - those leftovers again, beans, humous, salad with ham/ tuna/ chicken/ cheese
  • dawson55510
    dawson55510 Posts: 197 Member
    300ml pasteurized egg whites, 300 ml milk, 25g of whey protein BLENDED approx 65g protein YUMMY
  • georgina1970
    georgina1970 Posts: 333 Member
    I usually make a salad the night before. Just increase the quantity of vege's and rice/pasta when you're making dinner and hey presto there's most of your lunch. I then add either tin tuna/salmon, ham, or feta cheese. You could also use cheese, chickpeas/beans, chicken or eggs. It's up to you. Couscous is also great to make and add vege&protein to it. Sooo quick to make, no cooking required. Just boil the kettle.
  • crazy4lulu
    crazy4lulu Posts: 822 Member
    i eat 4 egg whites with a 1/4 cup of oats mixed in.cook in a pan on the stove like a pancake and sprinkle with cinnamon. also a chocolate protein shake. this satisfies me at least til 10 in the morning. then i have a cup of nonfat greek yogurt mixed with another 1/4 cup of oats and a packet of splenda just to flavor it. im good til noon. Im on the go all morning, burning lots of calories but i dont get hungry because the ratio of carbs to protein helps to suppress the appetite and keep my fuller ... longer!
  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    Have nuts or seeds at every meal, if you are cutting back hard on starchy carbs (wholegrains, beans, lentils) you need to increase your mineral and fibre intake from nuts and seeds to compensate, don't underestimate how much you need. You may find your body responds very differently to different types of starchy carbs so don't dismiss the whole family: beans, lentils and barley are very low glycaemic index so turn to sugar slowly in the body. Processed wheat, white potatoes, white rice and maize/ corn are much higher, some products actually turn to blood glucose faster than table sugar!
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    Bro, come on. That's physically impossible. How can a person ride on an egg.


    lmao!
    okay, breakfast is fine...
    lunch?

    okay lunch....egg salad on whole wheat crackers.....hard boiled egg on salad....egg burrito with whole wheat tortilla and black beans.

    now you'll be going back home on an egg too. easters coming up soon, right?
  • lee91356
    lee91356 Posts: 330 Member
    lunch is easy tuna, lunch meat - turkey/ chicken/ ham (just make sure low sodium and no nitrates), diced meat, cheese all paired with some veggies or a salad and some crackers if you want some starch for the flavor. I go with whole grain/ wheat crackers or a small pita or even those thin sandwich breads. these are always easy to make and take on the go. you can also eat the eggs, cottage or yogurt for lunch if you want to.

    at the end of the day if your protein is still low you can always consider adding protein shakes or protein bar into your diet. The dont have to be meal replacements just supplements since the calorie count on them can range from 100 per serving all the way into the 400+ check out ensure clear or special k protein water. even luna bar now has a line of protein bars.
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Oh, and ditch the cereal bar. Look at the nutritional content in your food diary - see all those carbs and sugars?
  • BigJza
    BigJza Posts: 116 Member
    tuna tuna and more tuna...get creative..there are some great low cal recipes...search pinterest and skinnytaste.com. Something as simple as mixing it with a few table spoons of salsa

    i'm trying to maintain a balance of 40% carbs 30 % protein 30% fats...whey isolate is your friend as well...very filling..low or no carbs super high protein
  • shaunap3
    shaunap3 Posts: 206 Member
    I'm having a hard time getting enough protein in myself. As everyone else has said, eggs are great, just watch your cholesterol. White are much healthier than yolks. Geek yogurt has a TON of protein. Shrimp, fish (tuna), chicken, turkey (fresh, sausages, patties, etc - water your sodium!). Nuts (watch portion sizes!). Cottage cheese and other dairies (fat free preferably). Hope that helps! I occasionally add in a protein shake. My boyfriend buys a chocolate whey protein powder that isn't too bad, but I wont drink them every day. They feel kind of artificial to me.
  • MisConway
    MisConway Posts: 25 Member
    Post morning workout: 12oz, unsseetened vanilla almond milk with 2 scoops protein powder.

    Breakfast: Boneless, skinless chicken breast diced up and cooked with 4 scrambled egg whites, topped with fresh, organic salsa. Grapefruit.

    lunch: Any protein on a bed of mixed greens with favorite veggies mixed in, or homemeade soup. I love to mix in marinated tomatoes, a few olives, pepperoncini's, salami, things that add flavor and eliminate the need for dressing!

    Afternoon snack (and sweet fix): Greek yogurt

    Dinner: Protein+veggies (baked/broiled fish and brocoli)
  • FionaAnne22
    FionaAnne22 Posts: 178 Member
    Eggs, turkey rashers, tuna salmon, chicken breast :)
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    Bump
  • AntWrig
    AntWrig Posts: 2,273 Member
    Oh, and ditch the cereal bar. Look at the nutritional content in your food diary - see all those carbs and sugars?
    You're assuming that's a bad thing.
  • HKooner
    HKooner Posts: 28
    I have Herbalife Protein shake. Checkout Herbalife's website!!!!
  • brit_ks_89
    brit_ks_89 Posts: 433 Member
    breakfast i have 5 egg whites, 1/2 avocado, 1 cup of spinach, some organic cottage cheese from trader joes, and some fruit

    breakfast - ill have a chicken avocado salad
    or a turkey hamburger - instead of bread use bell peppers as bread
    or a turkey stuff bell pepper
    or a chicken lettuce wrap

    the list goes on

    also have you tried organic brown rice pasta, organic quinoa or wild rice ? they are carbs but also have protein and high in fiber with no sugar, they are really good for you !
  • devastation77
    devastation77 Posts: 233
    This thread is making me hungry.
  • lh12xx
    lh12xx Posts: 111 Member
    Hello lovelies!

    Thank you for all your input, here's a little first-day feedback!

    I'm not big on eggs/meat for breakfast. Personally, these are more "weekend" type foods for me, and I'm always against the clock in the morning! But to be honest breakfast wasn't really the issue. I had today (and am having this week...) some lemon greek yogurt and blueberries for breakfast.

    For lunch I made a salad with spinach, rocket, chard, sweetcorn, peppers, carrots, and cucumber topped with a little low fat vinaigrette French dressing. I then had on that some grilled chicken slices, an egg and a little cheese. Very very filling and I instantly don't feel as tired after half an hour at my desk as I do with a carby lunch!

    Thank you for your help, 'preciate it!
  • kr381806
    kr381806 Posts: 55 Member
    Bump

Categories