Wakey Wakey, eggs and bacey...need some lean protein breakfast ideas!

  • Posted by a hidden member.
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    May 19, 2011 11:09 AM GMT
    hey guys. Ok, so every morning when I get up, I have two eggs and a protein shake. getting bored with it! looking for low-maintenance breakfast ideas (that is a great source of lean protein). Keep in mind i'm an "on the go" type of guy, so i don't have a lot of time.

    thanks guys!

    brad icon_razz.gif
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    May 19, 2011 11:21 AM GMT
    Skip breakfast. Super fast.

    From http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

    "7. Myth: Skipping breakfast is bad and will make you fat.


    Truth

    Breakfast skipping is associated with higher body weights in the population. The explanation is similar to that of lower meal frequencies and higher body weights. Breakfast skippers have dysregulated eating habits and show a higher disregard for health. People who skip breakfast are also more likely to be dieting, thus by default they are also likely to be heavier than non-dieters. Keep in mind that most people who resort to breakfast skipping are not the type that sit around and read about nutrition. They are like most people dieting in a haphazard manner. The type to go on a 800 calorie-crash diet and then rebound, gaining all the weight (and then some) back.

    Sometimes, an argument is made for eating breakfast as we are more insulin sensitive in the morning. This is true; you are always more insulin sensitive after an overnight fast. Or rather, you are always the most insulin sensitive during the first meal of the day. Insulin sensitivity is increased after glycogen depletion. If you haven't eaten in 8-10 hours, liver glycogen is modestly depleted. This is what increases insulin sensitivity - not some magical time period during the morning hours. Same thing with weight training. Insulin sensitivity is increased as long as muscle glycogen stores aren't full. It doesn't disappear if you omit carbs after your workout.

    Origin

    First of all, we have the large scale epidemiological studies showing an association with breakfast skipping and higher body weights in the population. One researcher from that study, commenting on the association with breakfast skipping or food choices for breakfast, said:

    "These groups appear to represent people 'on the run,' eating only candy or soda, or grabbing a glass of milk or a piece of cheese. Their higher BMI would appear to
    support the notion that 'dysregulated' eating patterns are associated with obesity, instead of or in addition to total energy intake per se."

    Kellogg's and clueless RDs love to cite them over and over again, so people are lead to believe that breakfast has unique metabolic and health-related benefits. In reality, these studies just show breakfast eaters maintain better dietary habits overall.

    Other studies frequently cited claiming that breakfast is beneficial for insulin sensitivity are all marred with methodological flaws and largely uncontrolled in design.

    In one widely cited study, subjects were entrusted to eat most meals in free-living conditions. The breakfast skipping group ate more and gained weight, which affected health parameters negatively.

    From the abstract: "Reported energy intake was significantly lower in the EB period (P=0.001), and resting energy expenditure did not differ significantly between the 2 periods." EB = eating breakfast. In essence, people who ate breakfast could control their energy intake better for the rest of the day. They didn't gain any weight but the breakfast skipping group did. Fat gain always affects insulin sensitivity and other health parameters negatively. Thus what people took this to mean is that breakfast is healthy and improves insulin sensitivity. Which isn't at all what the study showed."
  • rafiki87

    Posts: 331

    May 19, 2011 12:56 PM GMT
    Cook one cup of dry oatmeal to preferred consistency, add one scoop protein powder, milk, dried fruit and nuts of choice
  • camfer

    Posts: 891

    May 19, 2011 1:14 PM GMT
    Thin cut pork chops aka breakfast chops cook about as fast as eggs. If your grocer doesn't carry them ask your butcher to slice them 3/8" thick for you. Cook them too long and it's like shoe leather!
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    May 19, 2011 2:06 PM GMT

    Cottage cheese or scrambled eggs with cold cuts (ham, chicken, roast beef, turkey...)



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    May 19, 2011 2:16 PM GMT
    Boiled eggs can last in the fridge for weeks if they're left in their shells. I usually boil about a dozen at a time. If I'm too lazy one morning to cook something fresh, I'll grab 4 or 5 of em and throw them in tupperware and eat them at work. If you drive to work, they're easy to eat on the go. You can also throw an egg or two in with a can of tuna and mash it together, adding a little flavor to lunchtime sandwiches.

    Oatmeal is quick to cook if you get the instant kind, and just dice up an apple, peach, banana, pear, etc and throw it in while it's boiling. I used to mix in a scoop of protein powder with it, but it made the consistency funny. Only problem is you can't really eat it on the go.

    Yogurt with fruit and granola (and a scoop or two of protein) is quick and easy, but same with oatmeal, you have to either eat it when you get stationary somewhere.
  • MuscleComeBac...

    Posts: 2376

    May 19, 2011 2:42 PM GMT
    Quick? Eggs scramble in no time flat in a good cast-iron skillet. Get a small one. I can scramble four egg whites and cook them in under five minutes. How much faster do you need this to be? While the skillet is warming, you can throw in 4 oz (broken up ) of ground 99% fat free turkey and it will be ready when your eggs are (reduce the eggs from 4 to 3 for balanced amount of utilizable protein as research shows anything beyond 50 in a single serving is simply wasted no matter what your activity level or conditioning - it just can be synthesized over 2.5 hours so it's wasted. Some studies say 30 some say 25, but athletes and highly active men without existing health problems can synthesize up to 50). With turkey, 3 eggwhites gives you 50 grams protein, 3 grams of carbs and less than 1 gram of fat. Add some diced tomatoes and you up the carbs to about 5 grams. Add a tablespoon of grated parm and you take up the fat to about 2 grams. Tasty! mmmmmm.

    But, here are some other options centered around casein protein in it's purest food form - cottage cheese - and each take about the same five minutes....

    Pre-cook 2 oz. of Quinoa spaghetti the night before. Mix it with 1/2 cup low-fat cottage cheese in the morning and you'll get approximately 21 grams protein, 47 grams of carbs and 2.5 grams of fat

    or

    Quaker makes quick cook oats in a canister, just as fast as the packets, cooks in micro in 1 minute. Stir in 1 cup low fat cottage cheese and you'll get 29 grams of protein, 41 grams of carbs and 5 grams of fat

    or ridiculously fast is

    1 scoop protein powder, one cup low fat cottage cheese. Depending on protein powder, this gives you approximately 49 grams protein, 19 grams of carbs and 5 grams of fat.


    Remember this, if this is your pre-workout meal, you really should consume your carbs 90 minutes prior to workout to get the benefit of them for fuel, and protein should be under 25 grams and eaten at least 60 minutes prior. It's just better nutritional timing. In truth, you might be better off going to bed earlier and getting up a little earlier....icon_rolleyes.gif
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    May 19, 2011 4:39 PM GMT
    Pyrotech saidBoiled eggs can last in the fridge for weeks if they're left in their shells. I usually boil about a dozen at a time. If I'm too lazy one morning to cook something fresh, I'll grab 4 or 5 of em and throw them in tupperware and eat them at work. If you drive to work, they're easy to eat on the go. You can also throw an egg or two in with a can of tuna and mash it together, adding a little flavor to lunchtime sandwiches.

    Oatmeal is quick to cook if you get the instant kind, and just dice up an apple, peach, banana, pear, etc and throw it in while it's boiling. I used to mix in a scoop of protein powder with it, but it made the consistency funny. Only problem is you can't really eat it on the go.

    Yogurt with fruit and granola (and a scoop or two of protein) is quick and easy, but same with oatmeal, you have to either eat it when you get stationary somewhere.


    +1, I do the same with the boil eggs...I usually have a protein whey shake while driving to work...once I get there a Fage 2% greek yogurt, followed by boiling eggs, and fruit (apple, pear or banana)
  • McLukas

    Posts: 33

    May 19, 2011 5:04 PM GMT
    When i was dieting better, I used to love eating 4 or 5 brown n serve turkey sausage links, 1/2 a cup of pineapple, and 2 whole wheat egos for breakfast. You can just put the sausage in a small pan with a little bit of water and you don't need to watch it much. Takes like 10 mintes and tastes good. icon_smile.gif
  • LJay

    Posts: 11612

    May 19, 2011 6:36 PM GMT
    cottage cheese--either non-fat or 1% (Light 'n' Lively) with fruit and a good sprinkle of granola/crunchy cereal

    cheese sandwich on whole wheat with tomato and lettuce

    last night's leftover homemade Chinese meal.

    two boiled eggs from the fridge and some fruit

    prep ahead: sliced roast beef with lettuce and pepper strips, fruit

    skim or 1% milk with any of these

    plain oatmeal with a wad of peanut butter in it--jelly optional
  • barriehomeboy

    Posts: 2475

    May 20, 2011 12:02 AM GMT
    Cottage cheese to get that overnight taste out of your mouth, then a bowl of mini shredded with with bran, floating in a Six Star brand muscle milkshake. Yum.The eggs will clog your arteries, really.