Protein filled breakfast

Bacon and eggs breakfast.





A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

This may sound disgusting...but try drinking the eggs raw with a splash of milk. You can rule out your potential for contracting salmonella by buying brown, free-range, chicken eggs. I usually drink 2-3 within minutes of waking up each morning and have been doing so for a few years consistently. Also, try a few scoops of fat-free cottage cheese and greek yogurt.

You could just skip breakfast (gasp!) and double up on protein at lunch

I do a protein shake a lot of mornings (Spirutein). It is delicious and high in sugar, but keeps me full for at least 2 hours (AM snack time).

If you really like eggs, you could make them in advance. They refrigerate well. Lots of times I make omelets/frittatas on Sunday mornings and due to the big pan, there is always some left over and it microwaves very nicely!

I love making waffles, they freeze pretty well, can be popped in the toaster. My recipe: 2 T ground oats (I grind in food processor), 2 T milled flax, 1 t canola oil, 1 t baking powder, dash of salt, 2-3 T milk and then gently fold in 1 whipped egg white. Cook in waffle iron. Let cool before freezing. This recipe =210 calories. I would serve with greek or regular yogurt and fruit. My trick with syrup is to mix 1 T maple syrup (50 cals) in with the yogurt and spread that.

Also, greek yogurt or plain yogurt with berries a little cereal or granola is yummy and easy.

In cold months I also make oatmeal and add in a bit of greek yogurt and maybe some fruit (or dried cherries, incredible). So 1/2 c of dried oatmeal = 160 cals + however much greek yogurt (I would do like 1/4 c) + berries + milled flax = usually under 250

I have personally found that a high fiber breakfast keeps me fuller than a high protein breakfast (or combination, of course). I used to eat a lot of Good Friends cereal but I am trying to cut down on wheat now. I also liked Kashi go lean crunch because it has both fiber and protein (but you have to accept the amount of sugar). All our bodies are different and need different things.

You mention you don't eat meat (me either!). I love Smart Bacon (aka FACON). Have you tried it? It is incredibly processed and full of sodium, but I overlook that to get my fix. And before others start freaking out, I rarely eat it, but did this morning and gosh it is good (does not taste or feel like real bacon but has an awesome smoky taste).

Can you tell that breakfast is my favorite meal?!

Kashi Go Lean high protein and high fiber cereal is a good choice, add low fat milk, and some sliced almonds. Fruit or cottage cheese with yogurt. If you don't mind the sodium Beef or Turkey Jerky.

I do not like eggs at bf and I want protein filled bf as well. Here's my options
- cottage cheese ( a blessing...)
- tofu ( in cubes, with jam or honey)
- I add 2/3 eggs whites into my oat cookies recipe to increase the proteins intake

I flip flop between 3 scrambled eggs with 57 grams of crumbled turkey sausage (290 calories and 32 grams of protein) or Chobani 0% Greek yogurt 8 oz with fruit-usually strawberries or raspberries (230 calories and 24 grams of protein w/raspberries).

Once in awhile I do 1% cottage cheese with some fruit. I buy Target brand and it's 22 grams of protein and 160 calories for 1 Cup.

You could also do tuna is also high in protein (2.6 oz of Starkist Chunk Light =18 grams of protein for only 80 calories)!

Quaker Oatmeal pancakes (made traditional way for 7-9 pancakes) w/1 scoop chocolate protein powder and 2 tbps chocolate chips. Each pancake has 111 cals, 15.5g carbs, and 7.5g protein. Made the heart healthy way will lower calories even more. I tend to have 2 in the morning with 2 tbsp real maple syrup and it's very filling between the carbs and protein and lasts me to lunch!