A couple of times a week I have this for breakfast - really seems like a treat and it's so quick before work...and lots of protein
2 turkey rashers - put on small plate and microwave on medium for about 1 minute while that's 'cooking' I break an egg into a small ramekin - the egg half fills it - gently break the yolk and stir together a bit with the white, don't really beat it though - add a little salt/pepper/herbs (fresh chives very nice, or dried oregano) - by then the turkey rashers are done and the egg goes into microwave on medium for 20 seconds. Puffs up into a mini omletty/scrambled egg thing, very tasty. So it all takes less than 2 minutes to cook and it's really nice and a big protein hit without too many calories. comes in at about 200 cals total.
if you want eggs that are high in omega 3 you have to buy the ones that say omega 3 on them or are from grass fed free range chickens. Otherwise the omega 3 ratio is pretty sad. Also, you have to eat the yolk to get the omega 3.
1/28/12 6:19 P
I make egg beaters in the microwave (1min 30 sec on my micro) and toast an Arnold's Sandwich Thins with a teaspoon of light margerine. I have this all the time. Use cooking spray on the bowl you cook the egg beaters in. Protein + filling.
Fitness Minutes: (4,610)
1/28/12 5:35 P
i always have a green monster smoothie. almond milk, greek yogurt, peanut butter, any kind of fruit and lots of spinach! it sits on your stomach like a rock.
We like to cook a large batch of turkey sausage crumbles and eggbeaters up on the weekend and store it in the fridge. During the week, we just warm it and a whole wheat tortilla to make a wrap.
Fitness Minutes: (35)
66 1/28/12 4:30 P
Greeek yogurt, something with a nut butter in/on it, cottage cheese are some options. You could also break from normal breakfast and try a turkey quesadilla--corn tortilla with shredded turkey, a little bit of cheddar cheese, and tomatoes, green chilies, or other veggies cut really small. Leftovers from dinner the night before are good too...usually traditional dinners are easier to get protein in and you could eat a half serving or something if you didn't want as many calories for breakfast.
Fitness Minutes: (0)
32 1/28/12 4:20 P
If I have time I'll make an omelette with NuLaid eggs (similar to EggBeaters) and some cheese.
I also like to add protein powder to Greek yogurt. That can substantially boost the protein while keeping carbs and calories within reason. It also allows you to vary the flavor and avoid using sweetened yogurt.
Oatmeal with some peanut butter gives you a nice dose of protein. You can also actually beat an egg into the oatmeal before cooking it and that's another nice way to get it in - it makes the oatmeal thicker and it does have an eggy smell but it's not too bad! :) I like oatmeal in breakfast because the plain oats themselves have about 5-6 g protein for a serving! Greek yogurt has about 12-16g protein per serving, depending on the brand..so that's a good way to go paired with a little something else to have more calories for breakfast in total.
1/27/12 5:50 P
Greek Yogurt is high in protein (I like it sweetened with a little Splenda and with granola on top). If you like oatmeal, you can make it with a cup of milk, instead of water, and stir in a tbsp of peanut butter or other nut butter. Sometimes, I make an egg sandwich--EggBeaters on a sandwich thin with a slice of turkey bacon and a slice of lowfat cheddar.
Fitness Minutes: (38,044)
1/27/12 4:33 P
Eggs are the best way. They are very high in protein. If you eat mostly the egg white then that is also very low in calories.
What do you normally eat for breakfast? I typically make a 3-4 egg white scamble with some lowfat cheese & some ham lunch meat or Morning Star Farms meatless crumbles and sometimes some veggies or salsa. Sometimes I'll drink a glass of skim milk after a workout as well. If I decide to go carby a particular morning with some oatmeal, I'll try to add Greek yogurt to it or eat a side serving of low fat cottage cheese to get in some protein. If you're a cereal eater, try switching to something like Kashi that has a bit more protein in it.
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