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I have started eating canned tuna in the morning. One can has more than 20g of protein, add one or two eggs and you've got 30g easy.
I generally chuck it all in a pan with some mushrooms, cayene pepper and italian herbs and put it in the oven till it's done.
all in all takes about 10 minutes ot prepare and cook. and it's actually yummo
a few tablespoons of spirulina shaken in water, maybe with a twist of lime or lemon -- easiest form of protein to digest, most bioavailable, highly mineralizing and alkalizing, wonderful stuff that lets you start your day full of light rather than with a heavy acidic chunk of meat in your belly. works great for me.
I've been mixing it up... either egg scramble or grain, oat, and gluten free pancakes: Mix pea protein, coconut flour, brazil nut powder, and eggs... add cacao (unsweetended raw chocolate) or almond butter. Tastes amazing and you can make a large batch ahead of time and eat them over the week.
I have video and recipes's here:
I'm a pescatarian (fish and seafood only). And, I don't eat soy products (I know they aren't recommended) as I had thyroid cancer. I just started the SCD, but was experimenting with meals before my official start yesterday.
An omelette with black beans, salsa, avocado, and spinach is great!
An omelette with smoked salmon and veggies is outta this world. Add a small side of lentils or beans to get your legumes.
Or, a frittata with smoked salmon and veggies can be cooked up ahead and eaten over a couple of days. Again, add a small side of lentils or beans.
I also second the wild salmon patties from Costco that pdxholly recommended. I eat those a lot and they're so good!
The protein content of each of these will vary depending on the quantity of eggs, salmon, or beans that you use. But, you can easily get to 30 grams.
I use deli meat or chicken sausage to get my protein grams up and supplement the 2 eggs, lentils, and spinach I eat. Amylu chicken sausage is about 13 grams of protein and 100 calories for 1 link. Deli meat like ham or turkey work too. I mix it up so I don't get bored. I used to use 2 oz of pulled pork, but I stopped because I think the 11 grams of fat is a bit high for the 2 oz.
i really like steak for breakfast. a 100g fillet steak has 30g of protein. i don't find it that big a serving. it cooks really quickly too making it easy to get done in the morning. you could cook it the night before and bang it in the microwave but i don't like this as much. i serve it with canned refried beans and sometimes with a bit of guacamole or canned green beans as well.
I usually have protein shakes, but I'm thinking of ditching them as it's hard to get them where I live without sweetener. I'm considering making some chicken burgers from mince chicken. I also have a tray of natto for breakfast too. There's lots of options. The traditional Japanese breakfast includes fish, so you could have that too!
Add a small breakfast steak or ham to get the protein count above 30 grams. Also, add a half cup of beans. Beans have never been a part of our family's cuisine. At this point (8 Months in) I'm buying pinto bean sides at mexican restaurants to go.
Eventually I will have to learn to cook beans myself.
I found some wonderful slow carb compliant wild salmon patties at costco that are quick to cook and loaded w/protein. I like to send my kids out the door w/ a lot of protein too so I make them grass fed burgers most mornings-burgers are quick to cook too. Other than that, protein shakes are my go to quick fix.
I have some flavorless protien powder you can cook with. 2 scoops is about 25g of protien. 1 egg and 2 scoops of protien will make a pancake like thingy. If I want sweet I will add cinnamon and a small pat of butter. If I want savory I will add some dried italian ham, which has tons of protien also. Recently I have been making Japanese pizza. Shredded cabbage/egg/protien powder,baking powder. Deliscious, also very very good for ahem, movements....
I really, reeeaaally dig the fried eggs with bacon, some turkey perhaps ( a bit of pintos if I'm in the mood or know I've got a busy morning ahead of me).
I recently found Applegate sliced organic turkey that has simply Turkey and Cargeenan (sp?) in it, no dextrose or anything else, that packs a whopping 12g of protein in just 2 oz.
I was afraid I'd be hungry well before lunch, but having 2 jumbo fried eggs, 1 1/2 slices of organic uncured bacon and 2 slices of turkey more than hit the 30 in 30 for me, held me- comfortably satisfied- for HOURS, and I felt awesome.
OH- and about 3 liters of lemon-spruced water.
Eggs really are the best way to get your protein in the a.m. Switch it up when and where you can (dinner for b'kfast, etc), but don't forget one of the tenets of this particular regimen:
KEEP IT SIMPLE.
30 grams of protein: 4 oz. Hamburger patty: size of your hand thickness of your hand before cooking:4 oz. chicken after baking/grilling: 4 oz. fish; or look at combinations of food: 1" X1" cube of cheese and 2 eggs. Each cup of milk is about 8 grams protein. What about 2 slices of bread (6 grams protein) add peanut butter (1 Tablespoon); Add cheese (1/4 cup) add 1 cup milk (8 grams)= 28 grams protein. Check out diabetic lists of food exchanges for Protein.
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