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Old 06-26-2007, 04:27 PM   #61
bananacake
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Default 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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Old 06-26-2007, 05:38 PM   #62
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Default Re: High Protein Breakfast Ideas

Now *that's* a post! How thorough you are mama!
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Old 06-27-2007, 07:57 AM   #63
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Default Re: High Protein Breakfast Ideas

Quote:
Originally Posted by Leah
Now *that's* a post! How thorough you are mama!
LOL! I already had it typed up before a friend who is hoping to get pregnant and struggling to get protein So all I needed to be was edit it for this forum.
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Old 06-27-2007, 03:43 PM   #64
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Default 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.
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Old 08-04-2007, 08:46 AM   #65
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Default 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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Old 01-02-2008, 09:08 AM   #66
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Default Re: High Protein Breakfast Ideas

Lots of good ideas! Thanks.
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Old 01-02-2008, 09:13 AM   #67
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Default Re: High Protein Breakfast Ideas

can't read now, but must come back
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Old 11-08-2008, 06:07 AM   #68
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Default 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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Old 11-22-2010, 09:42 AM   #69
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Default 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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Old 11-27-2010, 03:08 PM   #70
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Default Re: High Protein Breakfast Ideas

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Old 12-23-2010, 08:16 PM   #71
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Default Re: High Protein Breakfast Ideas

Quote:
Originally Posted by The Tickle Momster View Post
How about these pancakes:

6 eggs
1.5 cups cottage cheese
1/2 cup flour (I use whole wheat.)

Blend in blender then cook like normal pancakes. They are really yummy, taste almost like sourdough.
Any ideas whether I could sub (thick, homemade, natural) yogurt for the cottage cheese? Especially when the yogurt doesn't get eaten and starts to SMELL like cottage cheese

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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