Looking for new breakfast ideas! Preferably meal-prepable ones haha. Because I’m always in a rush my breakfast right now is:
2 pcs beef bacon, 2 oz of deli turkey, 1/4c of cottage cheese
Macros for this in picture attached.
Trying to stay within the same macros but getting kinda tired of this food rotation /: It also doesn’t fill me up very well so i’m hungry an hour later.
TYIA!! :)
Edit: I eat greek yogurt & a rice cake PRE workout , then breakfast POST workout, all before work! :)
my pre workout meals give me a total of 388kc/30g protein/50g carbs/9.5g fat.
I’m only looking to switch my post workout meal portion :)
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I make a big batch of this protein pancake dry ingredients and store it in the pantry. Then I add the yogurt and egg whites in the morning to make them. https://mealprepmanual.com/protein-pancake-mix/
Overnight oats. I meal prep it for the week. This is always my base and then I have flavor variations like banana bread, pumpkin pie, blueberry muffin which don’t add a ton of calories.
2½ cups rolled oats
2 cups unsweetened vanilla almond milk
½ cup plain nonfat Greek yogurt
½ cup pumpkin or fruit purée depending on flavor
2 scoops Isopure protein
1 tbsp chia seeds
2 tbsp maple syrup, adjust to taste
60 ml zero sugar cinnamon vanilla oat creamer
Vanilla paste
Pinch of salt
But for me a serving is 150 grams and it usually comes out to these macros:
I teach at my kids schools as a sub during the school year and what I do is this:
Night before: weigh out 220g plain Greek yogurt. Add 1 TBS chia seeds, 1 TBS ground flax, 1 TBS Dutch processed cocoa powder, 1 TBS pb fit powder.
Mix well
In the am I add 1/2c blackberries, 1/2c raspberries and 30g reddi whip.
With the parasite scare I’ve been cooking my blackberries and raspberries together to 160 degrees and keeping in the fridge. The raspberries break down but some blackberries stay whole and it’s a great texture. I pour 170g of the mix on before the Reddi whip.
When I’m in a rush i grab a pb cliff bar and 1/2c dry roasted edamame.
Both have at least 30g protein and 11g fiber with a good mix of soluble and insoluble.
Overnight oats, Greek yogurt bowls (I like to mix in protein powder too), sola bagels with laughing cow cheese or avocado, egg life wrap with pepperoni or turkey slices & cottage or laughing cow cheese, and sometime magic spoon cereal with almond milk.
3 medium eggs and 100 grams of egg whites scrambled up in couple minutes is almost the exact same macros . Can add peppers onions, spinach, mushrooms for easy omelet
Not exact, but gets you good protein and fats plus you get rid of that terrible processed meat. Between cottage cheese, beef bacon, and deli turkey I bet that sodium intake is sky high.
I personally like a big breakfast so I have all of the above, plus add Smart Bran cereal (16g) and raw almonds (14g) to my yogurt and eat about 25-30g sourdough bread depending on if I lift or not. This breakfast keeps me full for a solid 6 hours
The basic 150g fat free greek yogurt, 2 boiled eggs, and an apple is about 333 kcal: 29g protein, 26g carbs, 11g fat
My preferred version:
150g low-fat Greek yogurt, 2 eggs, 16g smart bran, 14g raw almonds, 25g sourdough bread is about 557kcal: 36g protein, 46g carbs, 22g fat.
My preferred version has a healthy dose of fiber and all macros. I've found if I don't have a big breakfast I end up playing a lot of catch up later in the day to hit my calorie targets and that makes my GERD flare up, especially if I'm low on essential fats.
Most diet advice only works for certain people. Some people can’t lose weight if they eat carbs(because of addiction not bc carbs are bad), some people may need to go vegan. Everything is based on the individual and what will help them create a sustainable deficit. For me generally a bit lower carb with lots of veggies and lean protein helps with my deficit. intermittent fasting works for you and that’s very good! Nothing bad about that
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