Low Carb, high protien breakfast ideas

Scrambled eggs with salmon, feta cheese and spinach...Delicious...

My routine breakfast is 1 cup cottage cheese (4%milkfat), 1 cup fruit (berries, mango, papaya, etc) and 1/8cup almonds. Total cals = 360, carb = 27, pro = 28, fat = 17. You can decrease the fat and cals by using low fat cottage cheese, but oddly enough, that increases the carbs.

I eat greek yogurt with berries and sometimes add a cheese stick every morning.

Hiya everyone

im trying to reduce the fat around my middle which i know therefore means trying to keep starchy carbs to a minimum

can anyone help me think of any low calorie/carb and high protein breakfast ideas please?

i was thinking of a fruit smoothie but its so high in sugar that im worried it will convert to stomach fat

thankyou

Where did you hear the myth that you have limit carbs to lose belly fat? It's just plain wrong, lol.

But if you really are set on cutting out an entire macro, you could have some eggs with bacon or sausage, hold the fruit.

I have greek yogurt (125g), 3tbsp ground roasted flax, and 2oz of raspberries. Total carb count of about 12 but the flax is all fibre so I don't count that for a net of about 9net carbs.

And while I agree with the PP who says you can't spot reduce, I found (and others do too) that by not consuming grains my belly shrunk big time simply because I wasn't bloated. So I didn't reduce fat but I did LOOK like I did, because I was no longer bloated. Maybe that's what OP is after.

I have a veggie drink with whatever protein I pick for the morning.

chicken, turkey, or egg salad, turkey sausage or bacon and cottage cheese

Here are some things i have in my weight loss group for breakfast ideas they are low sugar low carb i am not sure on calories you would have to calculate those i just started counting calories yesterday but have been doing low sugar low carb for a year and a half!!! PEANUT BUTTER & JELLY OATMEAL



You will need:



1 packet of quaker original oatmeal

1 Tbsp peanut butter

1 Tbsp Sugar-free jelly/jam



Directions



Perpare oatmeal packet as directed. Add peanut butter & jelly, mix and Enjoy!



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ALMOND JOY OATMEAL



You will need:



1 packet of quaker original oatmeal

1 Tbsp of flaked or shaved coconut

1/8 tsp of coconut oil

1/8 tsp of cocoa powder

1 Tbsp of chopped or slivered almonds



Directions:



Prepare oatmeal as directed. Mix in all other ingredients. Enjoy



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BREAKFAST OMLETE MUFFINS



You will need:



1 pound Italian Sausage (sweet, mild, hot variety depending on your preference)

1 cup broccoli florets (or other veggie)

8 large eggs

1/4 cup milk (or half and half depending on how you're feeling that day)

1/2 tbsp vegetable oil

1/2 tsp baking powder

salt & pepper to taste

Freshly grated Parmesan Cheese as needed



Directions:



Preheat oven to 375. In a large saute pan, over medium high heat, brown Italian Sausage for about 5 minutes, or until the sausage is no longer pink. Remove from heat and stir in broccoli. Whisk together eggs, milk, oil and baking powder. Season with salt and pepper. Lightly spray a 12-cupcake pan with oil. Spoon out the sausage and broccoli mixture evenly into each cupcake. Ladle the egg mixture over sausage and broccoli. Sprinkle with Parmesan cheese. Bake for 15-20 minutes.



0/0 for 2 muffins

0/1 for 3 muffins







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OATMEAL PANCAKES



You will need:



6 egg whites

1 cup rolled oats, dry

1 cup cottage cheese

2 teaspoons of Stevia or 1 1/2 tsp of Truvia

1 teaspoon cinnamon

1 teaspoon vanilla



Directions:



In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.



Serving size: 3 pancakes, 0/1



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MINI BREAKFAST FRITTATA'S



You will need:



4 large eggs

1/4 cup half-and-half

1/2 teaspoon salt

Assorted mix-ins (such as shredded cheese, diced vegetables, and cooked and chopped bacon, ham, or sausage)

Grated Parmesan cheese (optional)



Directions:



Heat your oven to 350º and coat a 6-cup muffin pan with nonstick cooking spray. Whisk together the eggs, half-and-half, and salt in a medium bowl, then evenly distribute the egg mixture among the muffin cups. Add about 2 tablespoons of mix-ins to each cup, then sprinkle on a bit of Parmesan cheese, if you like. Bake the frittatas until they are puffy and the edges are golden brown, about 20 to 25 minutes. (If necessary, run a butter knife around the edge of each one to loosen them before removing them from the pan.)



Makes 6 mini frittatas. Serving size: 3 muffins, 0/0











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EGGS BAKED IN HAM CUPS



You will need:



6 thin slices of ham

6 large eggs

grated white cheddar, mozzarella, Gouda or other cheese

salt and pepper, to taste



Directions:



Preheat the oven to 375°F. Line each muffin cup with a slice of ham, letting it ruffle up the sides. Crack an egg into each, sprinkle with a bit of cheese and season with salt and pepper. Bake for 15-20 minutes, until the white is set but the yolk is still runny. Serve immediately, on their own on a plate or set in small dishes for extra support.



Serves 3. Serving size 2 ham cups, 0/0









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TASTY CHICKEN MUFFINS



You will need:



12 ounce can chicken, drained and flaked

2 eggs

1/4 cup celery, minced, 1 small stalk

1 teaspoon dry minced onion

1/4 teaspoon pepper

1/2 teaspoon sll purpose seasoning such as Adobo

2 tablespoons pimiento, minced, optional

2 ounces cheddar cheese, shredded



Directions:



Mix all of the ingredients well in a medium bowl. Spoon into 6 well-greased muffin cups. Bake at 350º 30-35 minutes, until set and lightly browned.



Makes 6 muffins

Can be frozen



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TASTY TURKEY MUFFINS



You will need:



1 pound ground turkey

1 stalk celery, minced

1/3 cup shallots or onion, minced

2 ounces cheddar cheese, shredded

2 eggs

1/4 cup heavy cream

1/4 teaspoon pepper

1/4 teaspoon of all purpose seasoning such as Adobo



Directions:



Brown the turkey with the celery, onion and a little salt and pepper until the celery is tender; drain off any grease. Beat the eggs, cream, pepper and chicken seasoning. Divide the turkey among 6 well-greased muffin cups. The cups will be very full. Top with the cheese then very slowly pour the egg mixture evenly over each one. If you pour the egg mixture too quickly, it will run off onto the rim of the muffin tin. Bake at 350º 20/25 minutes, until set and lightly browned.



Makes 6 muffins

Can be frozen



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HOT TURKEY BREAKFAST SAUSAGE



You will need:



1 pound ground turkey, 85% lean

1 teaspoon of all purpose seasoning such as Adobo

1/2 teaspoon pepper

1/2 teaspoon ground sage

1/2 teaspoon coriander

1/4 teaspoon salt

1/4 teaspoon cayenne

1/4 teaspoon crushed red pepper flakes



Directions:



Blend the turkey and spices well. Either shape in patties and fry or crumble up and fry as bulk sausage.



Makes 4-6 servings

Can be frozen



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CHICKEN FAJITA OMELET



You will need:



1 tablespoon butter

2 eggs, beaten

2 ounces leftover sliced fajita chicken, about 1/2 cup

2 tablespoons leftover sautéed peppers and onions

1/2 ounce cheddar cheese, shredded

2 tablespoons salsa

1 tablespoon sour cream



Directions:



Heat the butter in a large nonstick skillet over medium heat. When the butter is hot, pour in the beaten eggs; tilt the pan to spread the egg to cover bottom of the pan evenly. Lightly sprinkle with salt and pepper; let cook until the egg starts to set and, but is still moist. Arrange the chicken slices down the center of the omelet and top with the pepper and onion mixture. Sprinkle the cheese over the peppers. Let cook until the egg looks set, but not dry. With a spatula, fold the sides of the omelet over the filling in center. Let cook a few seconds to melt the cheese. Slide the omelet onto a serving plate. Top with salsa and sour cream.



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HOT DOG SCRAMBLE



You will need:



1 tablespoon butter

2 hot dogs, sliced diagonally

1 1/4 ounces onion, chopped, 1/2 small

4 eggs, beaten

Salt and pepper, to taste

2 ounces cheddar or Deluxe American cheese, shredded or diced



Directions:



In a medium nonstick skillet, heat the butter over medium heat. Add the hot dogs and onions. Cook until the onion is tender and the hot dogs have browned. Add the beaten eggs, salt and pepper and cook over medium-low heat until nearly done. Add the cheese and continue cooking until the eggs are set and the cheese is melted. Serve at once.



Makes 2 servings



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HAM MUFFINS



You will need:



12 ounces ham

1/4 cup green pepper, minced

1 1/2 ounces 1 stalk celery, minced

1/4 teaspoon onion powder

1/4 teaspoon pepper

1 tablespoon chives, minced

1 tablespoon fresh parsley, chopped

Dash cayenne

3 eggs

6 ounces cheddar cheese, shredded



Directions:



Grind the ham in a food processor until finely minced. Blend all of the ingredients in a large bowl. Spoon into 12 well-greased muffin cups. Place the muffin tin on a foil-lined rimmed baking sheet just in case the grease overflows, like mine did. Bake at 350º 30-35 minutes until golden brown. Leave the muffins in the tin on a cooling rack for 10 minutes to allow them to set up a bit. Remove from the tin and serve hot with your choice of sauce.



Makes 12 muffins

Can be frozen



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SAUSAGE CHEESE MUFFINS



You will need:



1 pound pork sausage, browned and drained

12 eggs

8 ounces cheddar cheese

1/4 teaspoon salt

Dash pepper



Directions:



Beat the eggs and combine with the remaining ingredients. Ladle into 18 well-greased muffin cups. Bake at 350º 30 minutes until browned and set. Cool and remove from the pan.



Makes 18 muffins

Can be frozen



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FRENCH TOAST



2 slices of "approved" bread, dipped in egg wash and fried until desired doneness. (I use Weight Watchers Whole Wheat. 2 slices are 1/1)



Top with:

1/4 cup of blackberries. The berries are 2/0.

1/4 cup of pineapple. Pineapple is 4/0

1/4 cup of raspberries. The berries are 2/0

1/4 cup of strawberries. The berries are 2/0



PLEASE remember to add the count of your bread to the fruit chosen for the count of your total meal.



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CANTALOUPE & COTTAGE CHEESE



1 small to medium wedge of cantaloupe w/ unlimited cottage cheese, 6/1



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OTHER IDEA'S





TRADITIONAL

2 eggs............................................................0/0

Desired amount of bacon and/or sausage.......0/0

2 slices WW wheat toast..................................0/1

Meal toatl:..........0/1





EGG SANDWICH

2 eggs............................................................0/0

Bacon or sausage pattie..................................0/0

Cheese...........................................................0/0

WW wheat toast.............................................0/1

Meal Total:..........0/1





BREAKFAST WRAP

2 eggs....................................................................0/0

Bacon or sausage....................................................0/0

Cheese...................................................................0/0

1 Mission Carb Balance wrap...................................0/1

Meal Total:...........0/1



OPEN FACE EGG AN CHEESE SANDWICH

1 egg..................................................0/0

Cheese...............................................0/0

Ontop 1 slice WW wheat toast.............0/1

Meal Total:....0/1





CINNAMON TOAST

2 slices WW wheat toast................................0/1

Cinnamon.....................................................0/0

Truvia...........................................................0/0

Butter/margarine..........................................0/0

Meal Total:............0/1



SUGAR & CINNAMON OATMEAL

1 packet of Quaker regular instant oatmeal...........0/1

Truvia...................................................................0/0

Cinnamon.............................................................0/0

Meal Total:.............0/1





TOAST

2 slices of WW Rye or whole wheat...................0/1

Butter or margarine..........................................0/0

Meal Total:.............0/1





ALL AMERICAN BREAKFAST

2 eggs..........................................................0/0

Bacon and/or sausage..................................0/0

1/3 cup of homefries/hashbrowns...............0/1

2 Slices of WW wheat toast...........................0/1

Meal Total:...........0/2



MEAT OMELETTE

Ham, bacon, sausage...................................0/0

Cheese.........................................................0/0

Eggs.............................................................0/0

Meal Total:...........0/0





CHEESE OMELETTE

Eggs............................................................0/0

Asst. cheeses...............................................0/0

Add 2 slices of WW wheat or rye toast..........0/1

Meal Total:.............0/1



VEGGIE OMELETTE

Peppers......................................................0/0

Onions.......................................................0/0

Tomatoes...................................................0/0

Eggs...........................................................0/0

Cheese.......................................................0/0

Meal Total:.............0/0





MEXICAN OMELETTE

Taco meat.................................................0/0

Eggs..........................................................0/0

Cheese......................................................0/0

Olives........................................................0/0

Sour cream...............................................0/0

Salsa.........................................................0/0









CREAM CHEESE PANCAKES

2oz cream cheese

2 eggs

1 pk sweetner

1/2 tsp cinnamon



Pour all ingredients in blender; mix well

Pour 1/4 cup into greased hot pan & cook 2 minutes



2.5 grams carbs in each batch makes this a free breakfast!!!!!

I Eat oatmeal with chocolate protein mixed in 22g carbs.

egg whites scrambles with turkey pepperoni or turkey suasage with a side of Cottage cheese

Someone posted a great recipe on here a couple of weeks ago... I modified it a little for my taste

I call them "mini-quiche"

4-6 egg whites
1/3 cup shredded cheese (I use the weight watchers shredded cheese)
mushrooms
bell peppers
spinach
1 tbsp olive oil

Sautee the mushrooms, peppers and spinach. Mix the veggies, cheese and egg whites. Pour mixture into muffin pans and bake at 375 for 20 minutes.

Add or subtract veggies to taste. 4 egg whites will yeild 6 and 6 egg whites will yield 8. About 50 calories each. Filling and yummy.

i love scrambled eggs with sweet onion , mushrooms, spinach and goat or feta cheese. i spray the pan with pam, first cook the onions, then add mushrooms, then eggs, then spinach and cheese. love it

I wouldn't personally be full w/ just a fruit smoothie. I do a smoothie in the morning that has protein and healthy fats along w/ fruits for taste and it keeps me full until lunch. It's relatively low carb/low sugar (only carbs from fruit/veg). It generally looks like this:

1 scoop protein powder (100 cals, 25g protein) - Now sports, whey isolate, plain
1 Tbsp high lignan flax seed oil (healthy fats, omega 3s) (110 cals)
1 Tbsp ground flax seeds (30 cals)
3/4 to 1 cup spinach or kale (you don't taste it) (16 cals or less)
2/3 cup frozen blueberries OR 1 cup frozen strawberries (50ish cals)
1 kiwi (peeled) OR 1/2 banana (sometimes I skip both) (50ish cals)
A little water to get it to blend
sometimes 1/8 - 1/4 cup Fage 0% plain greek yogurt for creaminess and additional protein

Tuna and fat free american cheese, egg white omelet. done.