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Old 08-18-2010, 03:17 PM   #1 (permalink)
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Default I need to up the protein at Breakfast

I'm shooting for more or less a zone perfect diet but eat cereal or oatmeal most mornings. I know some turkey bacon/sausage would do it but seems like that would also add a lot of sodium, too. I also eat eggs once or twice a week as well. Any suggestions on some good breakfast items?
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Old 08-18-2010, 03:46 PM   #2 (permalink)
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I've been having a 1/2 cup of low fat cottage cheese for breakfast. Great source of protein.
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Old 08-18-2010, 04:49 PM   #3 (permalink)
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There are some high protein cereals like Special K Protein Plus w/10g of protein, 5g fiber and only100 cal for 3/4 cup. Taste pretty good, escpecially with added fruit.

Also try adding an egg white to a whole egg and scramble. The egg white gives you more protein with minimal calories/fat and there isn't a big difference in taste.

Protein powder can also be used as a supplement or added to milk as a shake instead of breakfast.

Hope this helps!
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Old 08-18-2010, 08:20 PM   #4 (permalink)
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I pretty much eat three eggs every morning. But I don't worry about the fat. That's about 20 grams of protein goodness in the morning.
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Old 08-18-2010, 09:07 PM   #5 (permalink)
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1/3 cup whey protein powder with 10 fl oz skim milk, almonds, and an orange makes a good breakfast with like 40g of protein. Its about a 30-30-40 ratio, of fat protein carbs.

Egg, ham, and cheese english muffins are good protein and fat too, If you feel like cooking.
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Old 08-18-2010, 09:27 PM   #6 (permalink)
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I stir 1/2 scoop protein powder into Greek yogurt when I need to up my protein for the day. Though I usually save the protein-heavy stuff till after I've worked out.

I like the Kashi Go Lean cereal in the AM; it's high fiber and also has 13 g. protein. If you like tuna or meat, have that; you don't need to just eat breakfast food for breakfast. Peanut butter and almond butter are also options.
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Old 08-19-2010, 12:45 AM   #7 (permalink)
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Brandon, I usually have an omlette made with 6 egg whites and then top with salsa--love it. 20 grams protein, 99 K, no fat.
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Old 08-19-2010, 02:08 AM   #8 (permalink)
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Thanks for the tips. Just in time for the big egg recall.
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Old 08-19-2010, 02:39 AM   #9 (permalink)
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Kashi Go Lean (not "Crunch") + 1/2 C 1% milk does it for me before my workout.
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Old 08-23-2010, 09:29 PM   #10 (permalink)
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Dr. Oz suggests that you have 3 Breakfast foods, 3 Lunch ideas and 3 Dinner meals to choose from everyday so you don't get board. Each day choose one thing from each list as your food for that meal. This creates some structure and if you know what you are going to eat, there is less of a chance to stress over "what to eat" each day. I try to keep my selections within the 300 cal range to allow for two snacks (no more than 100 cal.) during the day.

My three are:

Quaker Heart Healthy Oatmeal with a piece of fruit
2 Eggs with two turkey bacon
Fiber One Cereal - the ones that look like sticks with 1/2 c. FF Milk

This makes my morning go much smoother when I'm trying to get out the house. I also keep some oatmeal at work, for those days I'm running a little late and didn't have time to eat at home.

I hope this has helped. There are some good suggestions.

Good luck.
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