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06-26-2007, 04:27 PM | #61 |
Rose Garden
I Am A BananaCake
Join Date: Apr 2007
Location: Northeast US
Posts: 25,128
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Re: High Protein Breakfast Ideas
I wanted to add some suggestions
Kashi Go Lean cereal has 13 grams of protein and 10 grams fiber per cup. I actually measure it out because more than 10 grams of fiber would be too much of a colon blow Since it's only 140 calories, I add another type of cereal (I like Weetabix lately), so that generally adds a couple more grams of protein. Add 1 cup of cow or soy milk, and you're up to 22-23 grams of protein. Another easy way to add protein is to have high-protein snacks with your breakfast. Sometimes, I add 1/2 cup of cottage cheese to my breakfast or have it for snack, with 1/4 cup of soy nuts. The cottage cheese has 14 grams of protein and the soy nuts have 11-14, plus 8 grams of fiber. That's 25-28 more grams of protein right there. Another good option for breakfast is eggs and toast. I buy Ezekiel bread. It's made from sprouted grains (not flour), and is high in fiber and protein. The average slice has 80 calories, with 4 grams of protein and 3 grams of fiber. I actually prefer the sesame version, but couldn't find a picture. The raisin version is really good too, especially with peanut butter. I get cage-free eggs with Omega fats. 6 grams of protein per egg, plus lots of healthy fats. So with 2 eggs and 2 slices of toast, we're up to 20 grams of protein. I sometimes supplement with egg whites, 6 grams of protein per 1/4 cup. That's 26 grams of protein. Add a couple veggie sausage links to that, and you add 9 grams of protein (we're up to 35!). Adding a serving of dairy helps. Other good high-protein snacks include yogurt (10-13 grams of protein per cup), cheese sticks or slices of cheese (protein varies, usually around 8 grams per ounce), or a glass of milk (also usually around 8 grams per ounce). Smoothies make a good breakfast as well. To summarize: Cereal 1 cup Kashi Go Lean cereal: 13 grams of protein 1/2 cup mueslix or other cereal: 2-4 grams of protein 1 cup of cow or soy milk: 8 grams of protein Total: 24 grams of protein Milk, Cottage Cheese, Soy Nuts and Fruit 1/2 cup of cottage cheese: 14 grams of protein 1/4 cup of soy nuts: 11-14 grams of protein Piece of fruit: negligible protein 1 cup of cow or soy milk: 8 grams of protein Total: 33-36 grams of protein Eggs, Toast and Veggie Sausage 2 slices Ezekiel bread: 8 grams of protein 2 cage-free eggs with Omega fats: 12 grams of protein 1/4 cup egg whites: 6 grams of protein 2 Morningstar veggie sausage links: 9 grams of protein Total: 35 grams of protein Smoothies 1 cup yogurt: 10-13 grams of protein 1/2 cup of cow or soy milk: 4 grams of protein 1 scoop Trader Joe's Soy Protein: 12 grams of protein 1 cup frozen fruit: negligible protein Total: 26-29 grams of protein Yummy!
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Brenna 3 kiddos (16 1/2, 14 & 9) Praying for semi-son, age 35 I live by the motto: seek first to understand. "Fools find no pleasure in understanding but delight in airing their own opinions." Proverbs 18:2 |
06-26-2007, 05:38 PM | #62 |
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Re: High Protein Breakfast Ideas
Now *that's* a post! How thorough you are mama!
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06-27-2007, 07:57 AM | #63 | |
Rose Garden
I Am A BananaCake
Join Date: Apr 2007
Location: Northeast US
Posts: 25,128
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Re: High Protein Breakfast Ideas
Quote:
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Brenna 3 kiddos (16 1/2, 14 & 9) Praying for semi-son, age 35 I live by the motto: seek first to understand. "Fools find no pleasure in understanding but delight in airing their own opinions." Proverbs 18:2 |
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06-27-2007, 03:43 PM | #64 |
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Re: High Protein Breakfast Ideas
Ah yes, the pregnancy high protein diet! I remember it well.
TOday we had breakfast pizza (recipe for 2): Beat 3 eggs with a generous pinch of kosher salt, pour into measuring cup (it should be 3/4 cup). Pour half of mixture into preheated 6 inch pan (I use cast iron) and cover; steam for 2 minutes. Then remove cover and add topping of your choice - we did nitrite-free deli ham and cheese for ds; low fat cheese and fresh tomatoes for me. Place cast iron skillet (uncovered) under broiler for 2 minutes to melt cheese and/or brown ham. Remove onto plate and cut into 4ths. Repeat for other "pizza." If you don't have a skillet that goes under the broiler, you can just cover it again and steam it for another 2 minutes. Ds just likes the ham kind of crisped. |
08-04-2007, 08:46 AM | #65 |
Rose Garden
I Am A BananaCake
Join Date: Apr 2007
Location: Northeast US
Posts: 25,128
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Re: High Protein Breakfast Ideas
This is medium protein - without added syrup or butter, it's 30% fat, 30% protein, and 40% carbs (in terms of caloric spread).
Whole Wheat Pancakes 1 cup whole wheat flour 1/2 cup soy protein powder (I use Trader Joe's - it's 100% soy, no added sugar) 1/2 wheat germ 2 teaspoons baking powder 1 teaspoon salt 2 eggs 1.5 cups milk (I used 1% & soy) 2 teaspoons vegetable oil. Mix dry ingredients. Add wet ingredients - lightly mix, it can have lumps. Cook on a griddle. Very healthy!
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Brenna 3 kiddos (16 1/2, 14 & 9) Praying for semi-son, age 35 I live by the motto: seek first to understand. "Fools find no pleasure in understanding but delight in airing their own opinions." Proverbs 18:2 |
01-02-2008, 09:08 AM | #66 |
Rose Trellis
Join Date: Jun 2007
Location: FL
Posts: 3,067
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Re: High Protein Breakfast Ideas
Lots of good ideas! Thanks.
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Milkdud, INFP wife to Vanilla Coke 04/2004 Jujube 03/2005 Chuckles 01/2007 Gobstopper 09/2009 Bit o' Honey 11/2012 11/2003 & 12/2011 |
01-02-2008, 09:13 AM | #67 |
Rose Garden
Join Date: Jun 2005
Posts: 3,890
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Re: High Protein Breakfast Ideas
can't read now, but must come back
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Growing in grace with my dh (2000) and my precious children - dd (2004) and ds (2006) and dd2 (2008) and ds2 (2011) |
11-08-2008, 06:07 AM | #68 |
Rose Garden
Can I have this dance?
Join Date: Mar 2005
Posts: 6,494
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Re: High Protein Breakfast Ideas
Made the high protein pancakes again today.
6 eggs 1.5 cups cottage cheese 1/2 cup flour (we used 1/4 flour and 1/4 ground flax) Blend in blender then cook like normal pancakes. We hadn't had them in a long time since DS was dairy free. We love them. DH added garlic, Italian seasoning and Parmesan cheese to his. It was good. Thanks again The Tickle Momster.
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Doubleblessings (ISFJ) Blessed mom of DS-(10) and DD-(10) |
11-22-2010, 09:42 AM | #69 |
Rose Trellis
Join Date: Oct 2007
Location: Ormond Beach, FL
Posts: 3,068
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Re: High Protein Breakfast Ideas
I have spent the last few days coming up with 10 basic breakfast for myself that have "enough" protein for me on the PNP plan. Still working on Step 1 and just starting Step 2.
So far I have typed up 2. I will post the rest when I get it finished. Option #1 : Fruit Smoothie/English Muffin 1 ½ C Greek Yogurt = 27g 4 Tbs Raw Protein = 18 g 10 Whole Frozen Strawberries 2 Tbs Raw Honey 1/2 Sprouted Raisin Eng Muffin w/ 1tsp butter = 6g Protein = 35/41g Option #2: Eggs/English Muffin/Smoothie 2 Scrambled Eggs = 12g 1 oz Cheddar Cheese = 7g ½ Protein Smoothie (see above)= 13g 1 Sprouted Raisin Eng Muffin = 6g 1 Tbs Butter Protein= 32/38g There are 2 numbers for the protein. The first in all the dense protein but doesn't include the protein in the "brown" complex carb. That is a rule in the PNP that you don't double dip. Meaning you don't count the protein in your brown as a part of your "enough" protein. So I listed it both because it just depends on how you are counting and what you need.
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Blessings, Renee Apple to Forrest // Romans 8:28 Crunchy Christian AP HS Traditional Foods Mama to Brittany, Madalynn, David, Ellie & Abbie Remembering our babies: 3/92 1/93 11/07 |
11-27-2010, 03:08 PM | #70 |
Rose Garden
Standing for gentleness and honesty
Join Date: Aug 2008
Location: Looking for Hope
Posts: 12,027
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Re: High Protein Breakfast Ideas
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Maggi, Tw irler of the Umbrella of Silliness
Mama to two sweet littles and 3 angels 12/4/11 10/7/13 12/8/13 Grace is not a destination, it's a journey. I first learned to show grace to my child that was not shown to me, then I learned to accept it for myself, and only recently have I been able to have grace for others more. ~Sweetpeasmommy A |
12-23-2010, 08:16 PM | #71 | |
Climbing Rose
silly crafty messy peaceful-ish me
Join Date: Jul 2010
Location: OKC
Posts: 1,247
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Re: High Protein Breakfast Ideas
Quote:
Also, does anyone have one of those all-purpose (can switch out fruits/nuts/even chocolate chips to make tons of types) muffin recipes that's healthy? We like our with lots of oats but don't have oat bran to make this one which I otherwise actually have access to all of the ingredients for!: http://cookeatshare.com/recipes/heal...-muffins-42126
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~Lori Ann~
Wife to Baba, Mama to my spirited H (3yo DD) & snuggly E (1yo DS), Sister to Sarusabeth! empowering women out of poverty by selling their Fair Trade handcrafts with Trades of Hope! |
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