looking for quick high protein morning meals

[surlesc]

For awhile I have been waking up getting ready and not eating much for breakfast. I lift weights and know that you should eat a good amount of protein and cals. I always eat a banana and a energy bar that only has 8g protein which comes to around 300 cals but im always hungry after. If someone could refer a wide variety to me that would be great.

[Boss Man]

3-4 Egg Whites and a Yolk, Scrambled.

A portion of Low Fat Cheese.

Portion of Peanuts.

Portion of Chopped Ham.

Portion of pre-cooked packed Turkey or Chicken

Those should do you.

[cassiegose]

Ok I'm going to share a little secret with you that will change your life. OATMEAL AND EGGWHITES! Buy some old fashioned rolled oats... microwave in water for a few minutes... stir... add in 3-6 eggwhites and one whole egg... stir REALLY WELL (you gotta stir it well or you'll end up with egg clumps in your oats)... microwave for a few more minutes... stir... top with cinnamon, stevia, or whatever else you feel like throwing on top. YUM! It will fill you up and has a good balance of protein and carbs. Yum!

[Endless1]

I go with two boiled eggs cut with butter and pepper that takes like 15 mins, and a can of brown beans which I just nuke. (oddly enough I find they go together really well) so like 12g of protein from eggs and 14g from the beans. And I have a protein shake about two hours before that with some fruit. But I think the eggs and beans is a pretty solid stand alone breakfast. I just have issues with throwing away egg yolks

[Fygle]

Me too mate, is it really that bad to eat the yolks? Isn't this mostly for people on a diet to lose weight?

[cassiegose]

numnut

Numnut. LMAO.

[cassiegose]

Eggyolks are perfectly fine! The reason why I do the whites is because I eat about 30 grams of protein per meal. Each eggwhite has about 3.5 grams of protein while a whole egg has about 6 grams of protein and 5 grams of fat. If I were trying to get 30 grams of protein from whole eggs I would be eating 5 whole eggs which would also give me 25 grams of fat for the one meal. I'm on a special diet and can't have that much fat in one meal so I either do all eggwhites in oatmeal or will throw in one whole egg with the whites depending on the day and macros for that day.

[Boss Man]

People go on about Yolks potentially having no direct impact on the Blood Cholesterol. Yolk Cholesterol is around 60 / 40, LDL / HDL. Although the Yolks do contain Protein, Lutein, Zeaxanthin and Fat Soluable Vitamins too, but I haven't seen anything I can swear on, that says Yolks can have absolutely no effect whatsoever on Blood Cholesterrol, so if concerned limit Yolks. If you're not concerned eta as many as you wish.

Personally I ate Eggs once for Breakfast and again for Lunch, thne the following day repeated the feat and got very sloppy stools. This happened twice in life. I conclude that the Whites weren't the culprit, so it must have been the Yolks, as I'd only eaten effectively 4 yolks in 2 days. Had it bene because of ingestion of Fat Soluables, I would expetc it to have iccured in other ways by now and certainly it could be some kind of intolerance to Lutein or Zeaxanthin

A: because 've never heard of such a thing, (can't say it's impossible).

B: if it was, I would expect it to reult from eating one yolk as such intolerances of that nature often stem from a lack of the enzyme needed to help metabolise the nutrient. Think Lactase deficiency in relation to Lactose intolerance.

I don't advocate no yolks, just don't go overboard. Not least as the Cholesterol is not unsaturate, so therefore too many Yolks will contribute to an unhealthy level of Fat per day.

From 2,000 calories a day, the Fat intake should be 70g max, of which 20g is saturates, which is achievable from just 4 Yolks, so then you'd need to eat 0g more saturates per day to avoid overstepping the limit.

Being active and needing more calories, you could argue the 70g Fat limit could be higher, but as to whether that would be an excuse to consume more Saturates, I couldn't say, as it might not be.

Lutein is obtained from things like Corn, Spinach, Kale and other things. Supplementally too. Fat Soluables derive from any Fat source, because they need Fat as a medium to help them metabolise, unlike Vit C and B which don't, because they're water soluables.

So whilst a growing body of evidence may amount, theorising the lack of direct correlation between Egg and Blood Cholesterol, as I say, in observations, I've seen nothing concrete to prove the non-existance of such a link, so I would urge people to hedge their bets if concerned.

Omega-3 Eggs, result from Chickens fed a little Flax in their diet, as Omega 3 is found in Flax amongs other things. Omega Eggs have roughly in a small size, 0.5g less Fat, same Protein and 1g Carbs, so about 0.5 calories less.

In this instance more Yolks would be perfectly fine anyway, as the Yolk content is unsaturate, so it would not contribute to an unhealthy level of Saturated fat, would help to benefit you and shouldn't contribute to things like Strokes, Heart attacks, Peripheral Artery Disease, (PAD), or other problems resulting from blockages in Blood pathways, Atheromas and possibly Arterial Plaque, (currently no proven causes).

[Symba]

I have an extensive breakfast that I eat every day that is both expensive & labor intensive.
Before you nix the plan, realize that what I do is all thought out & prepared when I have time & then put it all together in the morning.
Here's morning routine: Upon wakening I take a B12 for metabolic enhancement (extra energy boost) with 16 ounces of water.
I then hit the treadmill after 20 minutes of stretches & walk between 2 to 3 miles @ 8 to 10 on elevation & @ a rate ranging between 3.5 & 4 miles an hour with 10 pound dumbbells on & off for as much as I can handle. This is a great way to wake up without the extreme strain weights puts on your current food intake.
Next I drink a 20 ounce protein shake with 5 ounces of O-J, 5 ounces milk & 10 ounces of water, 1 tsp. of glutamine, 1 tbsp ground flax & 1 tbsp wheat germ.
I love coffee, so I indulge some between all these foods.
Next I eat a whole wheat, banana & raisin muffin.
Next is 1 grapefruit & 1 orange.
Here's the fun part...
On a plate I take 1 banana spread with real peanut butter & dice up an apple. Then I add some cantaloupe, mango, pomegrantate, grapes, dates, raisins, cinnamon, raw oatmeal, plain yogurt & several healthy breakfast cereals...Special K, Life & so on.
This will stick with you until lunch & the best part is lunch doesn't have to be big at all. Some raw vegies, a couple hard boiled egss, some mixed nuts & then later for a snack have a sandwich on whole wheat bread.
Later in the day, I drink another protein shake prior to work-out & then another afterwards.
Supper can be whatever you'd like as long as it's reasonably healthy & not huge mounds.
breakfast is largest meal of the day & I have been eating this general diet for quite some time & am fit as a fiddle.
Good luck,
Symba

[drewwilliam]

I have been told that after you do a workout such as pushups, sit ups, weights etc. eating high protein foods are good. Is this true, and if so what and how much should I eat?

[igneousisbliss]

I haven't read all the responses, so some of these have probably already been said:

-Wheat toast with PB, sliced banana, and honey - I would eat this EVERY morning if I could.

-Boiled eggs...just boil a dozen at a time and keep them in the fridge.

-Oatmeal with a spoonful of PB mixed in. No, really...it's amazing with cinnamon sprinkled on top. And for added calories and protein you can add nuts to it.

-Protein shake?

-Egg, mushroom, and turkey bacon omelette

-Smoothie with 2 scoops of protein powder...try something simple like 1 banana, a cup of frozen strawberries, 3/4 cup of milk, 2 tbsp plain yoghurt, and either chocolate or vanilla protein powder.

-Clif bars if you can afford those everyday...they keep you full for quite a while

-Grits with cheese and bacon bits is one of bf's favorite breakfasts

None of those take more than 5 minutes

[Boss Man]

Speaking of Bacon; crispy bits of Bacon can be served as a side dish or appetiser and are called Lardons.

I just find that word amusing .

[stampade]

2 tbls of peanut butter with two slice of wheat bead and 2 eggwhites and a yolk for me.

[Jentry07]

I do not think yolks are as bad as they are made out to be, and should not be avoided completely. But I would say to limit the yolk, being that is where most of the fat and cholesterol is in an egg. I do 3 egg whites and 1 whole egg for omelets!

[KiraArgounova]

If you can buy MorningStar sausage patties (they are made of soy, have 8g protein and 80 calories; plus they taste good), you can make this sandwich:

-1"Lite" hamburguer bun (buy the ones that have between 80-110 cal)
-1 "sausage" patty (cook 40/45 seconds in microwave, as they are sold frozen)
-1 slice of your fave cheese (I like Borden's American, 70 cal/slice)
-1 egg white (you can cook it on the microwave: spray some PAM on a small sauce bowl, sprinkle seasoning and cook 30 sec)
- A little ketchup or mustard

After thawing the sausage / cooking the egg, assemble and warm up for 15/20 seconds on microwave

Delicious, packed with protein and (depending on the bread/cheese/seasoning) only between 300-350 calories!! It keeps me full all morning