I have never been a breakfast person, I really don't like eating in the morning at all. I used to try and eat 30 grams of protein either in eggs or cottage cheese, but I had to force myself. Based on a suggestion from a fellow 4HB follower, I picked up some Isopure Zero Carb protein shake mix (no carbs, no lactose, no sugar). Serving suggestion is 2 scoops for 50 grams of protein, so I just have one scoop with cold water every morning. Not only has it sped up my weight loss even more, but it's quick and easy if you're in a hurry. Just maybe spend a little more and buy two flavors - they last forever, and you may get sick of one flavor after a bit, so it's nice to have an alternative.
I've been making a baked frittatas for my breakfasts. Here's the basic recipe:
1 dozen eggs
1 carton of egg whites
1 box of frozen spinach - thawed and water squeezed out
1 can lentils drained
Optional additions - tapenade, pesto, salsa, hot peppers, leftover meats, leftover veggies, canned salmon/tuna, shrimp, ham, bacon,
1- Preheat oven 350F. Spray 9x13" Pyrex dish with oil.
2 - beat eggs & egg whites
3- Mix in other ingredients.
4- pour into prepared pan. Bake for 45-55 minutes. It should nicely browned and crusty when done.
5- Cut into 6 pieces
Each piece has approximately 2 whole eggs, 1-2 egg whites, 2-3 oz lentils, and additional protein from added meats if used.
I cut each 1/6th piece into 3-4 slices for easy to eat 'frittatas fingers'. The fingers are also great to have on hand for snacks.
I would suggest trying a 100% casein protein powder shake made with unsweetened almond milk. You will likely be able to choose from at least chocolate and vanilla casein varieties, just make sure to get one that doesn't have added sugar (I would steer clear of anything more than 1-2g/serving). If you go with a vanilla, then match it with an unsweetened vanilla almond milk variety
Best part is, you can make this the night before, chill it in the fridge overnight, and it will be ready to grab on your way out the door.
Check out my reply tofor some prep tips to make the shake a little more tasty!
Greetings! I'm new here (so please forgive me if this idea is redundant) but I thought I would chime in...
I have busy mornings too so I totally understand. This has become my favorite way to get in a good breakfast within thirty minutes of waking:
The night before, I crack one egg into a 8 oz glass storage container (mine is made by Ziploc) I stir it up a bit and then add some beans (black or pinto) and a little bit of chopped onion or a tablespoon of salsa. Then I add salt and some spices (I love cayenne). If I feel like it (I usually don't) I'll add some jalapeno or bell peppers for fun. I put a piece of foil over it and then put it in the fridge. Then I grab a small plate and put a handful of raw greens (usually spinach), slap a baggie around it, and put that in the fridge.
In the morning, I wake up, drink some ice water like a good girl, hurry to the kitchen and set the container in the oven at 400 degrees, I start the coffee pot and then I go get dressed. In about 20 minutes, I'm ready and my food is ready. I give my cooked eggs and beans a good stir with a fork and then put it on top of my spinach. It's super yummy and it doesn't take long to eat. It could be a car food but I don't recommend it.
I eat it at about 4 am and I have to remind myself to eat about four hours later just so I can keep up my energy. If I forget, I don't get hungry, I just feel my energy getting lower.
So there. That's my first post. Hope it helps!
i have a piece of fillet steak for breakfast. it's super quick to fry in a small pan. rest it for a few minutes while you do something else and then cut it into strips. so easy to eat on the go.
for a more complete breakfast i'll have it with refried beans, green beans and guacamole but if i need my 30g of protein in a hurry this is the best way.
Personally I use egg beaters egg whites with one whole egg for flavor. I scramble these and add in some diced bell peppers, diced tomatoes, and diced ham. I will personally be changing my breakfast to more so meet the guidelines from the book soon though. So it will be more like egg whites with one whole egg, mixed veggies, and beans. I'll probably just use the steam-able frozen food veggie packs that grocery stores sell and canned beans of some kind. Hope this helps!
I know this may sound funny......but I'll share it anyways.
I eat on the road all the time, and try not to wolf down food.
When It comes to eggs, I do eat these on the road. I am not a breakfast person at all, but tend to get hungry around 10am if I don't eat, and then I become famished, and so in the past I would overeat. So eating breakfast is imperative.
So what I do with cooked eggs: I place them in a glass reusable container with a lid, and eat them with a plastic fork, and I actually eat the eggs at red lights. If I don't finishe eating all the eggs before my destination, I will actually just park the car, and eat the rest of the eggs before "going in". If you are in North America, the company that makes the glass is called Anchor (great product). At times I get some strange glances from other drivers also waiting at the red light, but I just smile to myself and think that this is much better than eating a bagel and being hungry an hour later.
Egg muffins are the best!
350 for about 22 minutes in muffin tins
I use egg whites and black beans and the rest is up to you- I make two batches of 12 every time, and they are always slightly different so there is a variety. Store in tupperware and heat up 3 on a paper towel for 35 seconds and you are good to go. I like sausage, smoked salmon, mushrooms, green onion, jalapeno, bell pepper, curry powder, sugar free salsa, lemon zest, spinach, and cilantro as add ins.
I used to make these with cheese before scd and I've tried cottage cheese but it wasn't that great. I might get creative and try vegan cheese if I can find some in the diet.
I think I go a bit overboard-- I have breakfast preparation down to like 20 min.
I usually mince an onion and keep it in the fridge solely for breakfast, then in the morning I'll sautee that in olive oil with broccoli and cherry tomatoes (about 5 min over medium heat, until onions are translucent), then add spinach, black beans and garlic just until the spinach wilts. Remove that, scramble 1/4c of egg whites with 2 whole eggs.
It's a bit more of a laborious preparation than most people want to do first thing in the morning, but it's super delicious, and basically the highlight meal of my day.
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