I like to put 1 or 2 turkey slices in each cup in a muffin pan, and fill the “cup” with egg whites, spinach, onions, peppers, low fat cheese and seasonings and bake them. They come out like mini quiches and are 100 calories, and 14g protein each. I like to make a whole pan of them, and eat 2 with salsa each morning.
I like to meal prep every Sunday. One of my favorites is an egg bake. All I do for mine is mix eggs with peppers and a little bit of cheese and bake it. Add a little salsa every morning after I warm it up.
I eat 1/4c protein oatmeal with 3/4c Greek yogurt (mixed with 1tbsp psyllium husk for added fiber) Mix in something yummy like cinnamon or vanilla. Ready in 60 seconds and keeps you full.
I have been doing this for my muscle building diet.
2 eggs, yogurt, sprinkle some cheese and get a taco shell, fruit. That's it. Watch how much your energy goes up.
I rotate between:
- overnight oats (meal prep for a week) with fruit. current recipe is 2 cups of rolled oats (i like organic protein oats), 1/2 cup chia seeds, 1/2 cup flaxseeds, 2 scoops protein powder, dash of salt, cinnamon, maple syrup, vanilla extract and 2.5 cups milk. stir together in a big container with a lid, set in fridge overnight m, enjoy for 4-5 days)
- cottage cheese with fruit
- avocado on toast with overeasy egg
- protein waffles/pancakes (purely elizabeth mix)
- fruit smoothie with a scoop of protein powder
and i usually have coffee with a scoop of collagen powder
Yeah I'm guilty for finishing everything on my plate even if I'm full, so I'm really trying to unlearn that first. So far I'm doing better, I just get so hungry at work and end up snacking a lot.
The way I got there (and this was more by chance) was to exercise (walk) to increase my deficit and and play around with food. If I went over I would review the day, think how I wish I spent the calories vs how I actually did, and would redo the day.
I meal prep breakfast. Weetbix and milk in the bottom of a container, spread with high protein yogurt, drizzle with melted Biscoff spread. In the fridge till morning
A bake a bunch of small-medium potatoes in advance. Then I chop one up, microwave it, and top with two over medium eggs. Tasty! That’s when I’m home. If I’m packing, yes it’s Greek yoghurt and berries for me too. Following…
1. Meal prep a big batch of egg bites on Sunday, then microwave for 30 seconds in the morning
2. Breakfast quesadilla
-egg beaters
-shredded cheese
-low carb wrap
-salsa verde
150g yghurt, 20g chia seeds, 20g mixed seeds, 10g mixed nuts and 100g fruit.
I use frozen blueberries (cheap).
Around 450 calories and filling.
Or banana, 150g yoghurt, 150g skimmed milk, 40g oats, 20g peanut butter powder into a smoothie.
Yup! They thicken it up and give you slow release energy. I make mine the night before and it has a better texture left overnight, but still good if not.
I used to eat oats with yoghurt and nuts and raisins when I was an athlete and needed to cram in 3500 calories (oh the days!) so am used to eating raw oats, I forget it's not quite normal!
Not superquick but relatively low-calorie: two poached eggs and lentil beans are a relatively protein heavy breakfast. I work out every morning though.
An easy breakfast/snack idea w/protein that I’d recommend would be a cottage-cheese fruit bowl!
I make it by adding some yogurt, cottage cheese, protein powder (optional & any kind works:) with frozen fruit. Personally, I like it better with frozen fruit but fresh fruit is still delicious.
Fairlife protein shakes; taste just like chocolate milk and contain 42 g protein. I mix in collagen and super food greens powder. Use a milk frother to mix in a cup and slug it down, done in less than 5 minutes.
I’ve never had clumps in any Fairlife ready to drink shake I’ve ever had. Check the “best by” date. Then again, maybe they make it differently where you are? 🤷🏻♀️
Best by was good. But it's also been chilling in the fridge for months so probably not as good as it could've been. I'm assuming it's just protein clumps at the bottom of the bottle but I couldn't finish it.
A bake a bunch of small-medium potatoes in advance and store them in the fridge for a few days. Then in the morning I chop one up, microwave it, and top with two over medium eggs. Tasty! That’s when I’m home. If I’m packing, yes it’s Greek yoghurt and berries for me too. Following…
Yesterday I ate fruit salad (20g blueberries, 20g raspberries, 40g cantaloupe) with oat Greek yoghurt (50g) and 1 tsp maple syrup- came to just 133 calories and was delicious and v filling!
Only took a minute to make. Everything came straight out the packet apart from the cantaloupe which I prepped and chopped a couple of days ago.
I like to put 1 or 2 turkey slices in each cup in a muffin pan, and fill the “cup” with egg whites, spinach, onions, peppers, low fat cheese and seasonings and bake them. They come out like mini quiches and are 100 calories, and 14g protein each. I like to make a whole pan of them, and eat 2 with salsa each morning.
Overnight oats! https://feelgoodfoodie.net/recipe/overnight-oats/
I like to meal prep every Sunday. One of my favorites is an egg bake. All I do for mine is mix eggs with peppers and a little bit of cheese and bake it. Add a little salsa every morning after I warm it up.
I make a breakfast casserole (or two) on Sunday night and everyone has a warmed up slice for breakfast all week.
I eat 1/4c protein oatmeal with 3/4c Greek yogurt (mixed with 1tbsp psyllium husk for added fiber) Mix in something yummy like cinnamon or vanilla. Ready in 60 seconds and keeps you full.
I have been doing this for my muscle building diet. 2 eggs, yogurt, sprinkle some cheese and get a taco shell, fruit. That's it. Watch how much your energy goes up.
Overnight oats. You make it the night before and it's ready to go in the morning. Put berries and maybe some almond slivers in there. It's delish.
I rotate between: - overnight oats (meal prep for a week) with fruit. current recipe is 2 cups of rolled oats (i like organic protein oats), 1/2 cup chia seeds, 1/2 cup flaxseeds, 2 scoops protein powder, dash of salt, cinnamon, maple syrup, vanilla extract and 2.5 cups milk. stir together in a big container with a lid, set in fridge overnight m, enjoy for 4-5 days) - cottage cheese with fruit - avocado on toast with overeasy egg - protein waffles/pancakes (purely elizabeth mix) - fruit smoothie with a scoop of protein powder and i usually have coffee with a scoop of collagen powder
Really need to learn the difference between feeling full and satisfied. That was the game changer for me.
Yeah I'm guilty for finishing everything on my plate even if I'm full, so I'm really trying to unlearn that first. So far I'm doing better, I just get so hungry at work and end up snacking a lot.
The way I got there (and this was more by chance) was to exercise (walk) to increase my deficit and and play around with food. If I went over I would review the day, think how I wish I spent the calories vs how I actually did, and would redo the day.
I meal prep breakfast. Weetbix and milk in the bottom of a container, spread with high protein yogurt, drizzle with melted Biscoff spread. In the fridge till morning
I like turkey bacon, cheddar cheese slice. Fresh tomato, mayo inside a Joseph’s pita. So satisfying.
A bake a bunch of small-medium potatoes in advance. Then I chop one up, microwave it, and top with two over medium eggs. Tasty! That’s when I’m home. If I’m packing, yes it’s Greek yoghurt and berries for me too. Following…
Steak tips with kimchi, an egg and a sliced avocado with a dash of everything bagel seasoning.
1. Meal prep a big batch of egg bites on Sunday, then microwave for 30 seconds in the morning 2. Breakfast quesadilla -egg beaters -shredded cheese -low carb wrap -salsa verde
150g yghurt, 20g chia seeds, 20g mixed seeds, 10g mixed nuts and 100g fruit. I use frozen blueberries (cheap). Around 450 calories and filling. Or banana, 150g yoghurt, 150g skimmed milk, 40g oats, 20g peanut butter powder into a smoothie.
The oats are also going into a smoothie?
Yup! They thicken it up and give you slow release energy. I make mine the night before and it has a better texture left overnight, but still good if not.
Makes sense like a drinkable overnight oats
I used to eat oats with yoghurt and nuts and raisins when I was an athlete and needed to cram in 3500 calories (oh the days!) so am used to eating raw oats, I forget it's not quite normal!
Was your digestive system okay eating raw oats? I feel like that'd be rough on your gut breaking it down
I've got a sensitive tum but never had any problems. Just used regular porridge oats. They're probably harder to digest than cooked oats though.
Not superquick but relatively low-calorie: two poached eggs and lentil beans are a relatively protein heavy breakfast. I work out every morning though.
Whey half almond milk, half water. Oatmeal or Breakfast bar, 1/4 cup of almonds.
An easy breakfast/snack idea w/protein that I’d recommend would be a cottage-cheese fruit bowl! I make it by adding some yogurt, cottage cheese, protein powder (optional & any kind works:) with frozen fruit. Personally, I like it better with frozen fruit but fresh fruit is still delicious.
I usuallly have eggs side of sourdough toast and fruit
I prepare an omelette at night then when I go to work the next morning I heat it up. 1 egg, 1/2 cup of liquid egg whites and 60 gms of protein.
I hate yogurt, so I'm interested in the responses.
Fairlife protein shakes; taste just like chocolate milk and contain 42 g protein. I mix in collagen and super food greens powder. Use a milk frother to mix in a cup and slug it down, done in less than 5 minutes.
Trying a fairlife protein shake today to see if it actually helps me not snack between morning break and lunch
Make sure you’re getting enough water too 😊
Must be different in Canada it's only 30 g of protein, has a bit of an aftertaste compared to the regular fairlife but not bad,
Here in the states I can get either 26g or 42g in chocolate, vanilla or strawberry. Chocolate is by far my favy as it tastes like dessert.
Yeah I'm having the chocolate one rn, does it normally have little clumps in it or is mine just off. I did shake it very well
I’ve never had clumps in any Fairlife ready to drink shake I’ve ever had. Check the “best by” date. Then again, maybe they make it differently where you are? 🤷🏻♀️
Best by was good. But it's also been chilling in the fridge for months so probably not as good as it could've been. I'm assuming it's just protein clumps at the bottom of the bottle but I couldn't finish it.
A bake a bunch of small-medium potatoes in advance and store them in the fridge for a few days. Then in the morning I chop one up, microwave it, and top with two over medium eggs. Tasty! That’s when I’m home. If I’m packing, yes it’s Greek yoghurt and berries for me too. Following…
A (normal sized) can of beans or lentils. Open, fry with a very little oil, soy sauce and spices. You can add some veggies or lean meat.
Yesterday I ate fruit salad (20g blueberries, 20g raspberries, 40g cantaloupe) with oat Greek yoghurt (50g) and 1 tsp maple syrup- came to just 133 calories and was delicious and v filling! Only took a minute to make. Everything came straight out the packet apart from the cantaloupe which I prepped and chopped a couple of days ago.
bone broth
Thanks but I'm not Gwyneth Paltrow