Breakfast Ideas

  • maxferguson

    Posts: 322

    Jul 08, 2016 2:00 AM GMT
    I make a point of eating the same thing every day for breakfast (at least during the work week) and most days for lunch (probably 4/5 work days...), and dinner is variable. I usually stick with my breakfast and lunch for 6 months or so and then change it up. The reason I don't change it up more is it's so much less to think about when you nail it down and make it a habit. My most recent breakfast 'cycle' was a piece of rye toast topped with 2% cottage cheese and a cut up apple (plus a large cup of coffee with 1 cream, no sugar). I started lifting more and cycling season started and I realized I had to eat more at breakfast and add more protein/fats. Still looking to lean out more (I've lost close to 20-25 lbs since last November), but in the last couple weeks I've switched to some variation of overnight oats. Still tinkering with it, but not totally sold on it.

    - 1/2 cup dry steal cut oats (340 cal, 58 g carb, 14 g protein, 6 g fat)
    - 1/2 cup 2% milk (60 cal, 6 g carb, 4 g protein, 3 g fat)
    - 1/2 cup fat free greek yogurt (67 cal, 3 g carb, 12g protein, 0 g fat)
    - 1 tbsp hemp hearts* (57 cal, 1 g carb, 3 g protein, 4 g fat)
    - Let that sit overnight.
    - Cut up banana on top in the morning (121 cal, 31 g carb, 1.5g protein, 0.5 g fat)
    - 1/2 tsp vanilla extract and sprinkle brown sugar on top to taste
    - Total nutrition (648 cal, 99 g carb, 35 g protein, 13.5 g fat) (67% carb, 23% protein, 9% fat)
    *The only reason I add the hemp hearts is the mineral/electrolyte value. Very good source of magnesium, manganese, phosphorus and zinc.

    Ideally I'd like something with roughly 1/3 macro balances. The obvious answer is to just use less oats (or maybe sack the banana) and some more Greek yogurt and maybe use homogenized milk, but the texture is a bit sloppy then.

    Wondering if anyone has any other totally different ideas for breakfast. The other caveat is that it has to be easy to make. I work at 6 AM, so I have to either be able to make it at the office (with a limited kitchen) or the night before at home.

  • Posted by a hidden member.
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    Jul 08, 2016 2:33 AM GMT
    I've never had any fat free dairy anything that tasted reasonable. The difference in fat between something that's 2% or low fat and fat free is negligible, but the flavor difference is substantial. Do your taste buds a favor and switch to low fat. For even happier taste buds use whole milk Greek yogurt.

    I use Kretchmer's toasted wheat germ on my breakfast mush. Tastes great.
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    Jul 08, 2016 10:29 PM GMT
    Smoothly thickened with tofu.
    Try casen whey protein.
    Hard boil a dozen eggs, they keep for a long time.
    Pre cook a huge batch of something and freeze it in small servings.