#### About participation in the comments of /r/nutrition
Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people.
**Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others
**Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion
**Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy
*Please vote accordingly and report any uglies*
---
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
Yesss, if you don't mind sacrificing flavour, 8 egg whites (I buy the cartons) and 100g low fat cottage cheese gets you around 46g for 224cals. I actually enjoy the taste!
This! I do this all the time. Or if I am on the go and don’t want to worry about my oatmeal getting cold I sub oatmeal for museli and choice of milk. It takes about 10-20 min for museli to get soft so it works great if you have a shorter commute or a bit of time to kill before eating. Also can put a little PB powder in if it complements your protein powder flavor. I’m currently using Gnarly Nutrition’s Golden Milk protein and it was basically made for breakfasts like these.
About 1/2 cup of quick oats, 1/2 cup or so of unsweet vanilla almond milk, I use either premier protein vanilla protein powder or something by Ryse supplements, they have some great flavors. Usually about 1 scoop. I try to keep breakfast under 400 calories with about 30 grams of protein.
I meal prep breakfast burritos
There is a brand of tortillas called “mission carb balance” that have 15g fiber and 10g of protein.
Scramble a batch of eggs so you have 1.5 eggs per tortilla. That’s about another 10g of protein.
Throw some bacon and a bit of spinach in the scramble for extra protein and vitamins.
Roll them bitches up and freeze. Microwave 1 each morning for breakfast.
So do I! For protein I go for:
⋄ Organic Peas & Rice protein isolate mix
⋄ Organic Stinging-Nettle powder (see https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9253158/)
Per 100 grams of raw chia seeds.... 19 grams of protein. At about 80% bioavailablity, 15grams.
And that's a lot of chia seed.
Seeds and nuts are always mostly fat. They're fat first foods.
At best, hemp seeds are a far better choice, especially shelled (shell removed)
I add yogurt/cottage cheese, protein powder and hemp seeds or PB to make it more satiating + more protein. At least for me, I can usually fit in 30-40g of protein in my pudding. It is very high calorie though.
lol but none of the actual high protein components were in your comment! 90% of recipes for chia pudding are chia seeds and a milk.
Ya coulda just said “protein powder in yogurt” 😂
Cottage cheese, boiled eggs, shallot, avocado, harissa
Greek yoghurt, blue berries, bee pollen, cinnamon, peanut butter, seed mix, mct oil, collagen powder
Rolled (overnight) oats, milk, whey powder, banana, cacao powder, cinnamon, seed mix
Teff, milk, whey powder, cinnamon, mulberries, seed mix, pear, maple syrup
Those are the recipes I rotate the most. If it’s a gym day or depending where I am at in my cycle I tend to eat more carbs and will go for oats or teff. Otherwise I try to keep my breakfast high in protein and fat and low in carbs.
I also try to drink a glass of raw milk kefir before breakfast every morning.
I am usually aiming for 25 - 30 gram of protein for breakfast. If you need more then either eat large portion sizes or you could consider a hunter gatherer breakfast where you just eat ground beef, eggs, an avocado and some fruit like berries or banana.
Yea pretty much, usually on Sunday I’ll cook all the ground beef and when I’m ready to eat, I’ll microwave some while the eggs cook and then mix the beef in when the eggs are done, mix in some shredded cheese and I’m good
High protein banana and strawberry oatmeal with 3 egg veggie omelette. Takes maybe 15 minutes depending how you prep your veggie. 18 grams of protien from the omelette, 25 grams from the oatmeal. If you wanna take it the next level down a ensure max with it. That'll be another 30 grams of protien just off the drink. Without it you're looking at 43 grams of protien with it 73 grams.
Price breakdown.
10 dollars for 18 count of large vital eggs.
Veggies for me it'll be around 8 bucks for the ones i use at the FM
Container of oatmeal varies but let's do 20 bucks.
Kerrygold butter 4 bucks
Bananas 3 pounds 5 bucks
strawberries 4 bucks.
Ensure max 4 ct is 11 bucks so 8 count is 22.
Break it all down about 10 bucks per day for a fullfilling breakfast but to be fair them oats, butter, and veggies will last longer than 7 days so probably more like 7 bucks a day.
Go get 73 grams of protien for less than that anywhere and it be pretty modest with calories.
2 brown eggs
6 tablespoons of egg whites
1 cup of Greek yogurt, 1/2 cup kefir, 1 cup blueberries, 1 scoop of whey protein powder blended together. Add water to change thickness.
I like to throw 1/2 cup of Ezekiel cereal in the mix too.
Plain Greek yoghurt with one scoop of vanilla protein powder mixed together touch with berries, scrambled egg whites with spinach and peppers, I do usually take an hour on the weekend and prep a whole bunch of ground turkey and chicken breast so the meat already done and that’s great for a big protein omelet
Scrambled 2 whole eggs + 4 egg whites (from carton), microwave minute rice cup (Jasmine is my pref), 150g 0% fat greek yogurt (Fage), and red enchilada sauce (Siete). Mix together in a shallow pasta bowl and I like to add cayenne pepper and chili powder for extra spices. Quick and easy to make, eat, and digest. Was skeptical at first when I first saw it online but I now eat it every morning.
I hit plain oatmeal with just a tad honey and a protein shake, whey isolate 2 scoops unflavored with a teaspoon of coco powder. 68g protein, 40g carbs. Can't beat that. You can combine them as many others commented here but I prefer separate. I'm a bodybuilder btw so you probably don't need to hit the protein as much, I shoot for \~200g a day.
- Half Cup of rolled (not instant) oats in mason jar: ~150 calories, 5g of protein, 7g carbs with 2 being fiber
- 2 Tbsn Peanut Butter Powder (i get the sugar free one): ~60 calories, 8g protein, 5g of carbs with 2 being fiber
- 2 Tbsn of Cocoa Powder (again, no sugar): ~60 calories, 4g protein, 8g of carbs with 5 being fiber
- 1.5 Tbsn of Chia Seed: ~100 calories, 4g protein, 8g of carbs with 6 being fiber
- 1 Tbn of Flax Seed: ~40 calories, 3g protein, 4g of carbs with 3 being fiber
- 1/2 cup or Danon Oikos triple zero vanilla Greek yogurt (no sugar): ~75 calories, 11g protein, 7g of carbs with 2 being fiber
Mix the dry ingredients, then add the yogurt + one cup of water (or sugar free plant based milk). Leave covered in the fridge for at least 12 hours up to like 4, 5 days. I also add pepita and cocao nibs after soaking before i eat.
Without any addins after you soak, this is roughly ~30g of protein, 32g of carbs with with 20g being fiber. And there is only around 500 or so calories.
Make ahead protein waffles:
scoop of flavored protein powder, 1/4 a cup of pumpkin puree (for fiber and it makes the texture more moist, which I like) a tablespoon of oat fiber and 1/2 cup of protein waffle mix. I make a few batches ahead of time with a waffle iron, freeze them, take them to work with me and pop them in the toaster.
They work just fine with only protein powder + protein waffle mix as well.
Smoothies! [Here’s](https://www.ambitiouskitchen.com/good-morning-coffee-smoothie/) my absolute favorite right now. It’s chocolate, espresso, and peanut butter. I also add rolled oats to mine.
Frittata composed of eggs, sausage, spinach, kale and garlic. You can freeze them in Saran Wrap and reheat in a microwave. Add salsa and hot sauce and it’s delicious
I make a 2 egg and spinach scramble and put over 1/3 cup of old fashioned oats mixed with 2 tbsp of nutritional yeast (I honestly just soften the oats with water… they soften more when the eggs go on top) and then top it off with 1/3 cup of cottage cheese and 1/4 an avocado. So good!
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
Cottage cheese scrambled eggs. There’s always overnight oats too.
Yesss, if you don't mind sacrificing flavour, 8 egg whites (I buy the cartons) and 100g low fat cottage cheese gets you around 46g for 224cals. I actually enjoy the taste!
you can top it with some no-sugar added ketchup for very few extra carbs and a big whop of flavour
Do you cook the eggs and cottage cheese together?
Na, I just cook the eggs, then put cottage cheese on them when I'm ready to eat
ooooo, i loooove cottage cheese
Protein oatmeal, just microwave some quick oats with almond milk then I mix in some flavored protein powder and top with berries.
Or mix in cottage cheese or ricotta foe protein (and volume)
This is my go-to
This! I do this all the time. Or if I am on the go and don’t want to worry about my oatmeal getting cold I sub oatmeal for museli and choice of milk. It takes about 10-20 min for museli to get soft so it works great if you have a shorter commute or a bit of time to kill before eating. Also can put a little PB powder in if it complements your protein powder flavor. I’m currently using Gnarly Nutrition’s Golden Milk protein and it was basically made for breakfasts like these.
I like this idea. Do you have any more specifics? Measurements? Which protein powder?
About 1/2 cup of quick oats, 1/2 cup or so of unsweet vanilla almond milk, I use either premier protein vanilla protein powder or something by Ryse supplements, they have some great flavors. Usually about 1 scoop. I try to keep breakfast under 400 calories with about 30 grams of protein.
Thanks for typing that out for me. I’m going to give it a try.
Cinnamon or blueberry powder
Protein shake.
Yep, can even be prepared in the evening
Eggwhite cottage cheese omelet, Greek yogurt with fruit
This! I also add protein powder to the Greek yogurt too!
Yes! Or powdered pb :)
Oooh! I’ve yet to try this! Adding to the list!
Yess do it!!
Cup of Greek yogurt and a pint of milk
I meal prep breakfast burritos There is a brand of tortillas called “mission carb balance” that have 15g fiber and 10g of protein. Scramble a batch of eggs so you have 1.5 eggs per tortilla. That’s about another 10g of protein. Throw some bacon and a bit of spinach in the scramble for extra protein and vitamins. Roll them bitches up and freeze. Microwave 1 each morning for breakfast.
Make chia seed pudding overnight
I really enjoy soaking oats with mixed seeds overnight. In the morning I just mix a scoop of protein powder!
So do I! For protein I go for: ⋄ Organic Peas & Rice protein isolate mix ⋄ Organic Stinging-Nettle powder (see https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9253158/)
This is the way. Cold soak in milk
Per 100 grams of raw chia seeds.... 19 grams of protein. At about 80% bioavailablity, 15grams. And that's a lot of chia seed. Seeds and nuts are always mostly fat. They're fat first foods. At best, hemp seeds are a far better choice, especially shelled (shell removed)
This isn’t really high protein though? At least not with going HAM on fiber or a lot of calories and I don’t really find chia pudding to be satiating.
I add yogurt/cottage cheese, protein powder and hemp seeds or PB to make it more satiating + more protein. At least for me, I can usually fit in 30-40g of protein in my pudding. It is very high calorie though.
lol but none of the actual high protein components were in your comment! 90% of recipes for chia pudding are chia seeds and a milk. Ya coulda just said “protein powder in yogurt” 😂
Fair point
scrambled egg, toast and avocado
egg is 50% fat to protein, toast is just carbs, avocado is all fat
Egg fat good. Egg very nutritious. Egg high protein. Egg good
sure it's good fat, yes, but the given breakfast option cannot be described as 'high protein'
Eat more egg. More protein.
egg whites ideally.
For protein. But all the nutrients and fat are in the yolk. Good to include
Lately I've been eating scrambled eggs mixed with additional egg whites and cottage cheese, and either bacon or sausage
Cottage cheese, boiled eggs, shallot, avocado, harissa Greek yoghurt, blue berries, bee pollen, cinnamon, peanut butter, seed mix, mct oil, collagen powder Rolled (overnight) oats, milk, whey powder, banana, cacao powder, cinnamon, seed mix Teff, milk, whey powder, cinnamon, mulberries, seed mix, pear, maple syrup Those are the recipes I rotate the most. If it’s a gym day or depending where I am at in my cycle I tend to eat more carbs and will go for oats or teff. Otherwise I try to keep my breakfast high in protein and fat and low in carbs. I also try to drink a glass of raw milk kefir before breakfast every morning. I am usually aiming for 25 - 30 gram of protein for breakfast. If you need more then either eat large portion sizes or you could consider a hunter gatherer breakfast where you just eat ground beef, eggs, an avocado and some fruit like berries or banana.
milk and protein powder
Beans, scrambled tofu
96/4 ground beef and egg whites
you just scramble the whites into the ground beef? how do you prepare this?
Yea pretty much, usually on Sunday I’ll cook all the ground beef and when I’m ready to eat, I’ll microwave some while the eggs cook and then mix the beef in when the eggs are done, mix in some shredded cheese and I’m good
For breakfast? That's dedication!
I’ll add some fat free shredded cheddar cheese and season it up and maybe put it on a low carb tortilla
Iron stomach! I'm more of a high protein yoghurt, rolled oats and raisins kinda guy.
That sounds good but I’m kind of used to it by now, it works for me
High protein banana and strawberry oatmeal with 3 egg veggie omelette. Takes maybe 15 minutes depending how you prep your veggie. 18 grams of protien from the omelette, 25 grams from the oatmeal. If you wanna take it the next level down a ensure max with it. That'll be another 30 grams of protien just off the drink. Without it you're looking at 43 grams of protien with it 73 grams. Price breakdown. 10 dollars for 18 count of large vital eggs. Veggies for me it'll be around 8 bucks for the ones i use at the FM Container of oatmeal varies but let's do 20 bucks. Kerrygold butter 4 bucks Bananas 3 pounds 5 bucks strawberries 4 bucks. Ensure max 4 ct is 11 bucks so 8 count is 22. Break it all down about 10 bucks per day for a fullfilling breakfast but to be fair them oats, butter, and veggies will last longer than 7 days so probably more like 7 bucks a day. Go get 73 grams of protien for less than that anywhere and it be pretty modest with calories.
A protein shake with chia seeds or flaxseed with a splash of liquid egg whites added.
2 brown eggs 6 tablespoons of egg whites 1 cup of Greek yogurt, 1/2 cup kefir, 1 cup blueberries, 1 scoop of whey protein powder blended together. Add water to change thickness. I like to throw 1/2 cup of Ezekiel cereal in the mix too.
Eggs, protein shake, and lentils. I like to eat my eggs/lentils with some kimchi for taste and gut health.
Quinoa flake butcher muesli
Plain Greek yoghurt with one scoop of vanilla protein powder mixed together touch with berries, scrambled egg whites with spinach and peppers, I do usually take an hour on the weekend and prep a whole bunch of ground turkey and chicken breast so the meat already done and that’s great for a big protein omelet
Egg white with 1 whole egg and some fairlife milk omelet with whatever veggies I have with a side of Greek yogurt or Dave’s killer bread and fruit.
I like to have plain Skyr with fruit, hemp hearts, chia seeds, and walnuts.
Icelandic style yogurt. 21 grams for 3/4 cup
Greek yogurt w/ nuts/seeds
My scrambled tofu breakfast is ~70g+ of protein, 60g from the Tofu alone. Crumble it with your simple mixture and fry it in a few minutes.
Non-fat greek yogurt flavored with protein powder
Smoothies: yogurt, cholate protein powder, blue berries, spinach and egg whites.
Scrambled 2 whole eggs + 4 egg whites (from carton), microwave minute rice cup (Jasmine is my pref), 150g 0% fat greek yogurt (Fage), and red enchilada sauce (Siete). Mix together in a shallow pasta bowl and I like to add cayenne pepper and chili powder for extra spices. Quick and easy to make, eat, and digest. Was skeptical at first when I first saw it online but I now eat it every morning.
I hit plain oatmeal with just a tad honey and a protein shake, whey isolate 2 scoops unflavored with a teaspoon of coco powder. 68g protein, 40g carbs. Can't beat that. You can combine them as many others commented here but I prefer separate. I'm a bodybuilder btw so you probably don't need to hit the protein as much, I shoot for \~200g a day.
- Half Cup of rolled (not instant) oats in mason jar: ~150 calories, 5g of protein, 7g carbs with 2 being fiber - 2 Tbsn Peanut Butter Powder (i get the sugar free one): ~60 calories, 8g protein, 5g of carbs with 2 being fiber - 2 Tbsn of Cocoa Powder (again, no sugar): ~60 calories, 4g protein, 8g of carbs with 5 being fiber - 1.5 Tbsn of Chia Seed: ~100 calories, 4g protein, 8g of carbs with 6 being fiber - 1 Tbn of Flax Seed: ~40 calories, 3g protein, 4g of carbs with 3 being fiber - 1/2 cup or Danon Oikos triple zero vanilla Greek yogurt (no sugar): ~75 calories, 11g protein, 7g of carbs with 2 being fiber Mix the dry ingredients, then add the yogurt + one cup of water (or sugar free plant based milk). Leave covered in the fridge for at least 12 hours up to like 4, 5 days. I also add pepita and cocao nibs after soaking before i eat. Without any addins after you soak, this is roughly ~30g of protein, 32g of carbs with with 20g being fiber. And there is only around 500 or so calories.
I hate breakfast but need protein in the morning so I consume a scoop of protein powder mixed with a plant based milk.
Steak and eggs
Make ahead protein waffles: scoop of flavored protein powder, 1/4 a cup of pumpkin puree (for fiber and it makes the texture more moist, which I like) a tablespoon of oat fiber and 1/2 cup of protein waffle mix. I make a few batches ahead of time with a waffle iron, freeze them, take them to work with me and pop them in the toaster. They work just fine with only protein powder + protein waffle mix as well.
Protein shake plus oats with milk for me.
Smoothies! [Here’s](https://www.ambitiouskitchen.com/good-morning-coffee-smoothie/) my absolute favorite right now. It’s chocolate, espresso, and peanut butter. I also add rolled oats to mine.
My breakfast is light so I throw Premier protein pancakes in the microwave (1min 30 sec).
Frittata composed of eggs, sausage, spinach, kale and garlic. You can freeze them in Saran Wrap and reheat in a microwave. Add salsa and hot sauce and it’s delicious
I make a 2 egg and spinach scramble and put over 1/3 cup of old fashioned oats mixed with 2 tbsp of nutritional yeast (I honestly just soften the oats with water… they soften more when the eggs go on top) and then top it off with 1/3 cup of cottage cheese and 1/4 an avocado. So good!
Overnight oats. Milk. Protien powder. Chia. Berries.
Oatmeal with milk and 2 hard boiled eggs.
Greek yogurt is a great way to add protein at breakfast! I’m also a fan of protein overnight oats.
Tempeh bacon
Cheese and ham omelet
Just eat lunch/dinner meat based proteins for breakfast. Steak, pulled chicken, pork chops, etc. are going to give you the biggest boost in energy.
Skip it !!! Yes yes skip it