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AREEJ_R SparkPoints: (27,942)
Fitness Minutes: (24,346)
Posts: 2,384
1/29/13 2:16 A

eggs high in protein
oats high in fiber

REYNINGSUNSHINE SparkPoints: (20,387)
Fitness Minutes: (41,738)
Posts: 523
1/28/13 1:26 P

I would agree that 22 g protein and 7 g fiber are good starts to your day! I tend to look at it as a calorie ratio, though. A high-protein breakfast for me will give me ~40% calories from protein (that's about 1 g of protein per every 10 calories). My FAVORITE high-fiber and high-protein easy breakfast (college kid, I have to be quick in the mornings) is Kashi GoLEAN Original cereal with a half cup of skim milk. It's about 180 calories and about 17 g of protein and 13 g of fiber... And sometimes, just because I LOVE milk, I'll have that other half cup for 220 calories and 21 g protein. When It's cold, I'll warm up the milk, add in a teaspoon of splenda, and add in 2-3 tsp of cocoa powder... (my own hot cocoa) and use that to make it a "hot cereal" breakst. It goes to 235 calories, 22-23 g protein, and a whole lot of happiness :)

Bonus is that the cereal is HIGH potassium too, which most Americans mega-struggle with... The cup of it (140 cal) has 480 mg, which is 10% of the RDI of 4,700 mg, but is more than in a banana or even a cup of milk, which is amazing for a CEREAL.

1/28/13 1:25 P

avocado has good fiber and the fat in it keeps away hunger

1/28/13 1:23 P

tuna with sprouts, onions, vegetables romain lettuce salad

BUUKWORM14 SparkPoints: (78,756)
Fitness Minutes: (78,081)
Posts: 960
1/28/13 1:06 P

For numbers, try looking at the pie chart Spark creates for the "big three" (protein, fat, carbs). It won't help with fiber but it will show you if you're too far to one side.

BUUKWORM14 SparkPoints: (78,756)
Fitness Minutes: (78,081)
Posts: 960
1/28/13 1:05 P

FF Greek yogurt with fruit and nuts (especially berries).
Scrambled egg whites with high fiber bread
Quick Huevos rancheros (eggs, beans, salsa, cheese and veggies)

I also love 2 slices of low-cal, high fiber bread, spread with 1/4c low fat ricotta and 1/2oz of walnuts.

MARITIMER3 SparkPoints: (214,247)
Fitness Minutes: (121,841)
Posts: 9,453
1/28/13 9:00 A

My favourite high protein, high fiber breakfast is 1/2 cup 1% cottage cheese with fresh fruit or berries and 1/3 cup bran buds,topped with a little honey. Delicious and very filling.

ALORTA SparkPoints: (7,363)
Fitness Minutes: (3,449)
Posts: 310
1/28/13 8:45 A

I've actually found scrambled eggs (on milk) with oat bran mixed in to be tasty.

KRISTEN_SAYS SparkPoints: (82,009)
Fitness Minutes: (48,676)
Posts: 5,092
1/27/13 11:00 P

Well if 25 grams of fiber is your goal for the day, then 7 grams is a good amount of fiber for breakfast. Same with protein, assuming you're aiming for 60 grams at least per day, 22 grams is more than a third of your daily needs.

FTSOLK Posts: 1,400
1/27/13 10:50 P

I know WHAT foods are good for a high-fiber, high-protein breakfast. I'm looking more, for numbers. One of my breakfasts has 22 grams of protein and 7 grams of fiber, but I'm not sure if that's considered "high" or what?

SUNSHINE6442 Posts: 2,314
1/27/13 7:13 P

Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and about old fashioned oatmeal, add blueberries for more fiber and Chopped Walnuts...Walnuts are a great source of omega 3's. Eating just 4 walnuts per day can keep your heart healthy...Blueberries are low GI and have Manganese which helps convert the proteins, carbohydrates and fats in food into to energy. High in fiber it helps cholesterol too!

I love this and eat it almost daily.

HOTDISH2DIE4 SparkPoints: (28,452)
Fitness Minutes: (15,292)
Posts: 146
1/27/13 7:11 P

I do an egg white scramble (no milk just egg whites) with a salsa topping and a side of black beans.

JENNILACEY SparkPoints: (81,972)
Fitness Minutes: (86,286)
Posts: 2,489
1/27/13 7:02 P

I think it just depends on your individual goals. Lately, I've been trying to reach/maintain a 30-35% protein intake because I'm nearing maintenance and getting really serious about my strength training. I'm trying to decrease my fat to 20-25% and keep my carbs between 40-50%.

I would say your best bet is some steel cut oats, 1 serving is around 4g of dietary fibre and 5g of protein. Add a tablespoon of ground or whole flaxseed for another 2-3g of dietary fibre and 1-2g of protein. Then add a quarter or a half a serving of protein powder which usually has a couple more grams of dietary fibre (depending on the brand) and anywhere from 10g-20g of protein (for half a serving depending on the brand, I recommend only half or a quarter serving because you don't want too high of a calorie count). So for around 350-400 cals you could potentionally have 8-10g of dietary fibre and 15g-25g of protein. More if you add cow's milk or soy milk.

Greek yogurt is another great suggestion and egg whites for protein (if you want to save on cals or fat and just up your protein). Berries are high in fibre.

Edited by: JENNILACEY at: 1/27/2013 (19:04)
1/27/13 7:01 P

egg burrito using egg, beans, veggies, whole wheat tortilla

Greek yogurt with berries and whole grain cereal

high fiber cereal with milk and fruit

SP dietitian Becky

STEPHEN_NANNY SparkPoints: (0)
Fitness Minutes: (16,232)
Posts: 385
1/27/13 6:37 P

This is arbitrary, and depends on your own routine, but I think if you can aim for at least 1/3 of your cals and protein for breakfast, that's a good target...somedays I even get 1/2 of my minimums for the day before 10am. If at breakfast you add some fruit (like apples or prunes), and make sure you get a protein source (greek yogurt, eggs, lean ham), and if you plan on having lots of veggies later, then the fibre tends to work out on its own.

FTSOLK Posts: 1,400
1/27/13 6:33 P

I am looking at getting a fresh start with Spark. by setting some Fast Break goals from The Spark book.

One of the goals that intrigues me is to get a high fiber, high protein breakfast each morning. However, I'm not sure what that would entail. I would love a rough guideline for numbers... like how many grams of fiber or protein my breakfast should include, etc.

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