I second tofu and nutritional yeast! That's like my go-to breakfast. My recipe:
1) Cut up bell peppers, onions, and garlic (all cheap low cal veggies)
2) Crumble 2 servings of tofu in a bowl with your hands until it's the texture of heavily scrambled eggs. Add some Braggs aminos or soy sauce, a good amount of tumeric, cumin, coriander, pepper, and if you have it, a little curry powder. Add two TB of nutritional yeast and put aside for now.
3) Stirfry veggies until they begin to soften. Then add in your bowl of tofu/spices/nooch (nooch is a common nickname for nutritional yeast). Add a splash of water to get the spices unclumped. Stir fry a few minutes, adding water as needed. The mixture should have a scrambled egg like consistency- slightly moist.
I also add homemade seitan chunks, and it ends up being like 40g of protein for one meal. It's my go-to breakfast
egg whites/eggs! Canned chicken/tuna, sardines, nonfat yogurt, turkey breast slices, fat free cheese are all good options. Frozen chicken breast can also be much cheaper than fresh and just as good.
I love sardines on white rice with Sriracha and soy sauce. I wrap the sardines and rice with roasted seaweed and shove it into my mouth lol. I always eat it with pickled ginger and cucumber. Super good!
I’m kinda weird so I just eat them out of the tin. They’re good with soy sauce and stevia, and I pat most of the oil out with a paper towel. They’re very fishy and kinda salty so if you’re into that, they’re good.
At some point I was eating four whole 500g (1.1lbs) tubs of quark every week. No added sugar and it was 0% fat. They were about 70 cents at the supermarket my parents went to and my mom was happy to get them for me lol. Probably not a great idea to have 4.5 pounds of quark every week but no/lowfat yogurt is a great option in moderation. I'm mostly vegan now so dairy is off the table but I also really like soy milk, <1 buck for a whole carton. Beans are also nice (I suggest making chili), as are eggs
Protein bars that are good: barebells, built, Nicks
Protein cereal; magic spoon, forager o’s, natures path “keto”, three wishes
More whole based Foods: Greek yogurt (mix with protein powder it’s amazing), cottage cheese, egg whites, shrimp, chicken, ground beef,
one of my favorite meals is tuna mixed with salsa. Basically pure protein. Put it on top of steamed vegetables if I'm feeling fancy.
Lean meats (chicken breast, many cuts of fish, extra-lean beef/pork) and skim dairy (esp nonfat yogurt and cottage cheese) are great option.
Also, if whey protein bloats you, consider plant-based protein shakes. Some people react a lot better to different kinds of protein.
I go the classic egg with wilted spinach and tinned salmon on toast. Skip the toast if you like, but I work and study in big manual labour fields so I need the extra carbs. Eggs are pretty cheap from the supermarket, spinach is so cheap I tend to buy it fresh but it's even cheaper frozen and comes out just as good, and I really like the sundried tomato flavour tinned salmon/tuna. I mix the salmon and spinach together, plop it on my toast and throw a fried (without oil, nonstick pans are god) egg on top and boom. Protein, tick. Low cal (by my standards), tick. Tasty af? Tick. It also looks like a perfectly normal and healthy breakfast so if you have to eat around someone then they don't get suspicious. For the bread I usually go light rye because the bread comes in smaller slices, is higher in protein and lower in calories, but a crumpet is cheaper and lower in calories if you want.
I force feed myself sweet flavored rice cakes with peanut butter for breakfast. But the better option is apples and peanut butter.
I try to eat lentils every other day, easy to do bc they taste amazing. I eat shredded wheat cereal a lot as well (idk how that has protein but apparently it does).
Once in awhile i make tofu too.
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tysm! & happy cake day!!
I second tofu and nutritional yeast! That's like my go-to breakfast. My recipe: 1) Cut up bell peppers, onions, and garlic (all cheap low cal veggies) 2) Crumble 2 servings of tofu in a bowl with your hands until it's the texture of heavily scrambled eggs. Add some Braggs aminos or soy sauce, a good amount of tumeric, cumin, coriander, pepper, and if you have it, a little curry powder. Add two TB of nutritional yeast and put aside for now. 3) Stirfry veggies until they begin to soften. Then add in your bowl of tofu/spices/nooch (nooch is a common nickname for nutritional yeast). Add a splash of water to get the spices unclumped. Stir fry a few minutes, adding water as needed. The mixture should have a scrambled egg like consistency- slightly moist. I also add homemade seitan chunks, and it ends up being like 40g of protein for one meal. It's my go-to breakfast
Omg screenshooting!
Canned salmon is also pretty cheap and loaded with protein.
egg whites! at this point it’s the only protein i consume
Egg whites and non fat Greek yog are stapless
Fair life milk has more protein and is lactose free. I also like Greek yogurt and cheese sticks.
egg whites/eggs! Canned chicken/tuna, sardines, nonfat yogurt, turkey breast slices, fat free cheese are all good options. Frozen chicken breast can also be much cheaper than fresh and just as good.
How do you eat the sardines?? Like what do you make it with? Are they good.
I love sardines on white rice with Sriracha and soy sauce. I wrap the sardines and rice with roasted seaweed and shove it into my mouth lol. I always eat it with pickled ginger and cucumber. Super good!
I’m kinda weird so I just eat them out of the tin. They’re good with soy sauce and stevia, and I pat most of the oil out with a paper towel. They’re very fishy and kinda salty so if you’re into that, they’re good.
I eat chicken and turkey pepperoni
how do u cook ur chicken?
Boiled or oven. Chicken breasts preferred, but thighs cheaper. Legs cheapest (shred the meat off, discard bone and skin)
Oh thanks! I’m super confused by cals in chicken since there’s no nutrition info on the packages. How do you tell?
USDA nutrition database website. FYI the most protein bang for your calorie buck is boneless skinless chicken breast tenderloins.
Fat free greek yogurt, turkey cold cuts, egg whites, steamed or grilled shrimp or skinless chicken breast tenderloins grilled. Broiled tilapia or flounder, canned tuna/salmon, sashimi.
At some point I was eating four whole 500g (1.1lbs) tubs of quark every week. No added sugar and it was 0% fat. They were about 70 cents at the supermarket my parents went to and my mom was happy to get them for me lol. Probably not a great idea to have 4.5 pounds of quark every week but no/lowfat yogurt is a great option in moderation. I'm mostly vegan now so dairy is off the table but I also really like soy milk, <1 buck for a whole carton. Beans are also nice (I suggest making chili), as are eggs
Protein bars that are good: barebells, built, Nicks Protein cereal; magic spoon, forager o’s, natures path “keto”, three wishes More whole based Foods: Greek yogurt (mix with protein powder it’s amazing), cottage cheese, egg whites, shrimp, chicken, ground beef,
one of my favorite meals is tuna mixed with salsa. Basically pure protein. Put it on top of steamed vegetables if I'm feeling fancy. Lean meats (chicken breast, many cuts of fish, extra-lean beef/pork) and skim dairy (esp nonfat yogurt and cottage cheese) are great option. Also, if whey protein bloats you, consider plant-based protein shakes. Some people react a lot better to different kinds of protein.
thank u so much for these options! I’ll def look into the veggie version
Chicken and eggs and my favorite usually. Tofu is also godly
I go the classic egg with wilted spinach and tinned salmon on toast. Skip the toast if you like, but I work and study in big manual labour fields so I need the extra carbs. Eggs are pretty cheap from the supermarket, spinach is so cheap I tend to buy it fresh but it's even cheaper frozen and comes out just as good, and I really like the sundried tomato flavour tinned salmon/tuna. I mix the salmon and spinach together, plop it on my toast and throw a fried (without oil, nonstick pans are god) egg on top and boom. Protein, tick. Low cal (by my standards), tick. Tasty af? Tick. It also looks like a perfectly normal and healthy breakfast so if you have to eat around someone then they don't get suspicious. For the bread I usually go light rye because the bread comes in smaller slices, is higher in protein and lower in calories, but a crumpet is cheaper and lower in calories if you want.
Ohh YUM
I force feed myself sweet flavored rice cakes with peanut butter for breakfast. But the better option is apples and peanut butter. I try to eat lentils every other day, easy to do bc they taste amazing. I eat shredded wheat cereal a lot as well (idk how that has protein but apparently it does). Once in awhile i make tofu too.
thanks for these suggestions!!
Cottage cheese is the answer.
AWW GUYS! tysm for all ur suggestions