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06-26-2007, 04:27 PM | #32 |
Rose Garden
I Am A BananaCake
Join Date: Apr 2007
Location: Northeast US
Posts: 25,129
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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 |
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