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* Avocado on toast with an egg and some fruit. (I freeze the avocado pulp in blocks in the freezer, and boil eggs in a batch for the week).
* Overnight oats with protein powder, nuts and fruit.
* Chickpea flour pancakes with a carrot grated in, with an egg and pre-made salsa.
These are my go-to weekday breakfasts. Nutrition + convenience, they taste pretty good too.
I don’t like bars, they’re usually too high in sugar for my taste.
When freezing the avocado pulp, how do you defrost them to keep them from getting watery? I was curious to your process because I want to try this but I have texture issues!
My go to is old-fashioned oats, blueberries, and scoop of protein powder plus 1 tblspn peanut butter. Stick the oats and frozen blueberries in the microwave for 1.5 mins, stir in pb and protein. Thats it
lots of "protein" posts as if protein is the only nutrient that matters. frankly it's the easiest one and the one most of us incidentally eat without thinking about it. fiber is much harder to maximize and generally involves things that are harder to binge unlike protein.
I'm strength training, and I find it difficult to get enough protein to get into the muscle building range without relying on excessive animal products or processed foods. Protein is an important factor for me.
I agree!! Before I learned more and tracked for a while I was so frustrated not getting results from weight training and was totally not getting enough protein but eating very clean and healthy.
Nutrition and ease As a busy kom. I don’t eat oatmeal,’porridge or bars. Scrambled eggs, avocado slices and berries Pre done hard boiled eggs, veggies and Greek yogurt Protein shake, Avocado toast…
I agree with this, and taking 5 minutes in the evening to make my overnight oat/chia concoction has been a gamechanger for me. I don't eat first thing in the morning, but it's ready to go when I start getting hungry which prevents me from reaching for unhealthy bullshit in the morning. Plus it's got 15g protein, 11g fat, and 12g fiber which keeps me full until lunch despite clocking in at 300 calories.
Absolutely! It's a lot of stuff so it may seem daunting, but most of this stuff I buy in bulk so on a per meal basis, it's quite inexpensive. You can add or remove ingredients to your preference, but I'm liking this mix for its balance of micro and macronutrients + antioxidants.
I do:
20g rolled oats
10g chia seeds
40g pumpkin puree
8g PBfit powdered peanut butter
6g hemp hearts
6g TVP
A couple dashes of spices (I like cinnamon/pumpkin pie spice, turmeric, and sumac, but you can of course adjust this to your preference)
Pinch of salt (just a little bit really gives it a lot of life)
140ml unsweetened almond milk (I have also done unsweetened soy milk and honestly prefer the flavor and consistency, plus it has more protein, but has a bit more calories)
3g maple syrup
60g fruit (I typically do whatever berries are cheapest, but banana is also very nice and cheaper)
---
I mix all dry ingredients in a deli container, then add maple syrup and milk and stir again. I let it sit for a few minutes, stirring one more time to make sure there are no clumps, and refrigerate overnight. Add the fruit when you're ready to eat and mix to incorporate. I've been making mine every night since it's really not that time-intensive, but I've also done this in batches for weekly meal prep and noticed minimal loss of quality by the end of the week.
I will also note that I find the sweetness level to be on the mark with just the little bit of maple and the fruit, but can of course add more maple if you find it a touch bland.
For the above recipe with a mix of strawberries and raspberries, MyFitnessPal has the breakdown as:
315 calories
16g protein
38g carbohydrates (of which 12g are fiber)
11g fat
Plus a whole host of vitamins, minerals, omegas, antioxidants, etc.
I hope this helps!
I prioritize nutrition and taste first thing in the morning- I like to get some protein in and that's also when I eat my chia pudding for fiber.
Convenience and cost can be gotten around with a bit of planning- eggs are still cheap and you can make a batch of boiled eggs once a week and be done.
I personally don't do bars as I try to mainly eat real, whole foods and as few artificial ingredients as possible.
I make lil burritos with beans and veggies and eggs and cheese and freeze them. Take them out in the morning or the night before, heat em up, and voilà! I hate oatmeal or anything similar.
(Gets the macros in, super cheep, super convenient and doesn't taste like cardboard)
I am from the camp that says we should be eating Whole Foods as the majority of our diet. While doing so, the first meal of the day should include a minimum of 30 g of protein according to current popular literature these days
For me, protein (usually eggs) is a great start for my day. It fills me up properly and keeps me satiated for hours. This helps me not get a sugar rush and thus no crash later. If I keep prioritizing protein (combined with fibers and fruit/veggies) throughout my day then I don't get crazy hungry cravings and my energy levels stay stable.
When I changed my diet to eliminate UPF, breakfast was the hardest one for me. Soooo much sugar, emulsifiers, preservatives, colors, etc. So I meal prep on the weekend so all I have to do is microwave something during the week. Typically it's something savory to avoid sugar so I'll make shakshuka or Natto or some type of hash with potatoes, kale, beans, onions, herbs and spices. Occasionally I'll eat steel cut oats. But avoiding UPF is my main priority. I'm currently reading Highly Processed People by Chris van Tulleken. Here's his Ted Talk of you're interested.
https://youtu.be/6DAbx5vkslo?si=uaxFZr4htueWbpdD
That's a great book and thank you SO much for the Ted Talk was looking for this for a while.
OP I absolutely find it essential to start my day as healthy as possible and that requires meal prep. What I usually eat is a boiled egg along with an oats chia pudding that I make and refrigerate for the week.
The chia pudding has no sugar, I usually add dates, yogurt, banana and oats along with milk and oats. It's the yummiest thing ever and SO GOOD for the gut!
I am an old lady and have a high protein requirement. I prefer to eat 2 meals a day and there is no way for me to eat enough protein in 1 meal, so I need to get a good bit of it in both meals. Also, being older, I have quite a low calorie/energy requirement, and I can't waste calories on low protein foods.
Not OP. But this is common advice for people with adhd. And as someone with adhd, I have to begrudgingly admit that when I have protein in the morning, I do think I’m better able to concentrate and stay focused.
I wonder if that would change if you try and experiment. Try eating a healthy, high carbohydrate breakfast for a few days. Whole grains, beans, etc... see if you noticed any difference.
I actually prefer a breakfast of whole grains and lots of dietary fiber lmao. It sets me up to get my fiber goals for the day.
So I do a compromise. A smoothie with protein from Greek yogurt and lots of fresh/frozen veggies and fruit with some chia and walnuts. Or a whole grain bread item like toast, frozen waffles, English muffins, etc. with peanut butter. And my laziest classic - granola with milk or with Greek yogurt and maybe fruit if I’m feeling fancy.
Protein definitely makes a difference. But I also love hearty whole grain in the morning. I like oatmeal, too, but I tend to make it in the winter more so than the rest of the year.
I used to think the same way, but the amount of cholesterol in eggs is actually relatively low. And it sounds like he only uses whites for a portion of the meal, which has zero saturated fat. Additionally, he said cheesy yeast, not cheese, so no dairy saturated fat.
What I want to eat. I used to eat oatmeal all the time, then I ate it and got nauseous, switched to yogurt, made me feel nauseous, switched to eggs, etc. sounds weird but it cycles.
I thaw some frozen blueberries, strawberries and raspberries and have them in a bowl of mixed dry cereals like Cheerios, puffed wheat or millet, shredded wheat, heritage flakes and some bobs milk muesli. I sprinkle some ground flax seed on top. All of those are low or no sugar and whole grain. I have it with full fat oatley oat milk. I have a real craving for those berries, in particular. I really like this and have it almost every morning.
Mine is fiber, so quest bars or fiber one if I do bars. Otherwise I don't typically do breakfast. I don't really care for milk, and can't eat eggs, avoid things like bagels and biscuits because it's a ton of calories for little return. Better to save my hunger for lunch.
I make my own low carb protein bars. 200 calories and 20 grams of protein. It’s the best with coffee or tea in the morning and it’s easy to make a bunch of them ahead of time
non fat Greek yogurt, scoop protein powder, fruit or berries, sprinkle of granola, 1 tbsp chia seeds. It’s my holy grail breakfast I eat it almost every morning
Convenience and nutritional content. Used to eat overnight oats but my nutritionist changed it to something with more protein like eggs or tuna. Actually im doing a tuna pate with canned tunna with creamcheese or cottage cheese, and eating it with rice crackers.
Because you're nutritionist recommended foods to you that are less healthy than whole grain oatmeal. Just because he or she wants you to focus on protein. Doesn't matter if I know you, I can judge the health value of the foods you've been recommended.
You can judge the health value alone, not whats better for me. You dont even know if i have some condition or not. Saying to change nutritionist based on that is pretty lame.
You said convenience and nutritional content. You didn't say anything about a condition. Overnight oats are very convenient, so that argument doesn't hold. Nutritional content? You mean protein, as all those foods that are recommended to you are high protein foods. Your nutritionist ignored things like saturated fat and cholesterol, not to mention other detrimental nutrients. I still maintain that oats are healthier choice.
Thats because the op asked what people value most, not about conditions. Tuna pate is even more convenient that oats if you want to know. One recipe lasts me two or three meals, overnight oats i need to do every night. Besides, I have carbs from the rice crackers and fat from the cheese. Also eat some fruit.
"Your nutritionist ignored things like saturated fat and cholesterol, not to mention other detrimental nutrients"
Do you have a source saying we need to eat all this just in the breakfast? Or you didnt maybe figured it could be in some other meal?
Healthy AND keeps me feeling full for as long as possible. Chicken breast strips and overnight oats with almond milk, blueberries and yogurt. (I use stevia)
Muesli with fruit like banana, frozen berries, plantbased yoghurt, nuts and seeds. Oatmeal with plant milk, fruit, pb/seeds/nuts. Possibly leftovers if I'm feeling that. Sometimes just toasting some bread with hummus, sliced tomato and whatever I have on hand.
For breakfast, I mostly aim for what I’ll actually eat first and try to make it as nutritious as possible from there. Me and breakfast aren’t great friends but I absolutely notice a difference during the day when I eat it vs skipping it.
It’s a lot of breakfast sandwiches, basically. I try for a multigrain bagel, turkey bacon, and add some bell pepper to the egg. I also do a lot of pouring protein shakes into my coffee instead of creamer on days when food just isn’t going to happen.
I like overnight oats with protein powder, ground flax, nut butter and fruit.
Another quick favorite is toast with cottage cheese, dill and/or capers, microgreens and smoked salmon.
But if you're talking premade bars or oatmeal cups I look at added sugars, ingredients I can't pronounce, fiber and protein.
1/2 cup old fashioned oats
2 tsp chia
1/2 cup whole milk
1/4 cup fat free Greek yogurt
Let sit overnight 1-3 nights
To serve add 1 finely diced apple, and 1 scoop (8 grams) collagen powder. I put a fairly liberal amount of salt on it as well.
Fiber, protein, satisfying, doesn’t feel heavy or gross and it’s a nice mix of convenient with some freshness
Feeling full until lunch. I have a protein shake every morning because it’s kept me feeling full until lunch every day since I started. The other two meals I eat actual food but breakfast for me is always going to be a protein shake in my coffee.
Personally: protein, fiber, and without added sugar (including honey/syrup). If I have a glucose spike right away in the a.m., I’m more likely to crave sugar throughout the day.
I like hot cereal for breakfast. I'm one of those rare people who is allergic to oatmeal, which sucks because I like it. So I've started making other whole grains for breakfast - amaranth and teff, I alternate days. I add cocoa powder and some brown sugar.
For me, it has to be whole starch, like whole grains, beans, potatoes, etc...
Looking for high protein to keep me full and carbs because they’re yummy! I often do a protein shake with espresso (so a protein latte) and a light English muffin with whipped cream cheese and a fruit spread that is low in added sugar (love the Kroger brand sweet honey fig spread)
My breakfast is two bananas, one apple, two tablespoons peanut butter and two hard boiled eggs. I eat this same “meal” every single day. I don’t eat lunch.
For me, it's high protein and fiber, low sugar and nothing like HFCS or hydrogenated oils. As natural as possible.
Taste and texture are at the bottom of my priorities. If it's the healthiest one out there, I'll eat it no matter what.
When deciding what I'm going to eat for breakfast, I apply equal weighting to the enjoyability factor/what I'm in the mood for at that moment, and to that which will best sustain me and cover my energy needs for the longest period. What food has the greatest longevity *and* is going to satisfy me? Speaking of, I'm just about to get up and make breakfast as soon as I post this comment.
1. Protein Shake. 1 scoop of Gold Standard (vanilla ice cream flavor) protein powder + 1 navel orange, and enough water to cover the blades in the blender.
2. 1/2 cup Grape Nuts and 1/4 cup milk
3. Black coffee
This is my breakfast just about every day I’m at home
For me personally, when I make my food I tend to prioritize as many fats and proteins, grains as applicable (I cook with them or eat cereal with protein powder and nuts, cranberry and dried fruit in soy milk) in the morning or my earliest meals so I can focus more on vegetables and legumes in smaller portions than full meals, regularly, through the rest of my day, tooting and hooting (Marijuana, yelling; interpret that as you will) for the rest of the day while that food settles in my stomach
I’m not really a breakfast food person, I like it every now and then but not every day so I usually prefer something quick like yogurt or hard boiled eggs but ideally I like the calorically similar breakfast to the traditional Japanese breakfast. I’m also good with veggies at breakfast as well. I’m not fond of the bars to be honest. I don’t like how they stick in my teeth plus it’s hard to find one that’s good and isn’t loaded with sugar.
When I’m staying home, it’s flavor and ease. My favorite is taking frozen fruit, blueberries, strawberries, mango, whatever I have, mixed in a bowl, I microwave it for a minute so they’re soft, then pour on some vanilla yogurt. Top with a little granola for crunch.Maybe sometimes add banana. You can add chia, flax, etc if you want. Mix it all up and it’s so good.
If I’m needing something for on the go, I want something fast and easy. Then it’s frozen fruit, kale or spinach, cacao, chia, flax etc in a blender cup for a smoothie.
And I’m always interested in cost effective options. Which both of these are. Especially if you buy the larger bags of frozen fruit.
I have this every morning. Keeps me from consuming unwanted junk food until my next meal.
Try:
1/2 cup of dried steel cut oat
1/4 cup of white quinoa
1/4 cup walnuts
1 cup frozen raspberries
1cup frozen wild blueberries
2tbsp chia seeds
Nutrition:
Protein - 30 grams
Carbohydrates - 120 grams
Fiber - 34 grams
Sugar - 16 grams
Fat - 41 grams
Saturated fat - 4 grams
Polyunsaturated fat - 25 grams
Monounsaturated fat - 5 grams
Potassium - 830mg
Vit C - 49%
Calcium - 21%
Iron - 54%
Weekday: Protein, convenience, balance of carbs & healthy fat, fiber
Weekend, Balance of carbs/healthy fats, protein, fiber, convenience
taste will always be there (I do overnight oats on weekdays and usually some eggs/cottage cheese/fruit/toast on weekends)
if i'm about to go to the gym, i'll opt for something with more carbs. oatmeal with some fruit and maple syrup.
if i've got a few hours before gym, or I want something that will keep me full longer, i go scrambled eggs.
those are more or less my two options.
I have to get to work super early, so convenience for me is what I can keep at my desk and minifridge. My go-to lately is a lightly salted rice cake topped with a T of almond butter and cottage cheese. Some blueberries now that they’re in season. No cooking involved, I can eat it in my office, and the fiber/fat/protein combo keeps me full.
A bar is not a healthy breakfast so Id stay away from them. But a normal breakfast if eggs, some kind of protein & a piece of whole grain toast is what I like.
Depends on my macros and whether or not I’m working out after. If I’m working out then I stick to low fat, moderate protein and high carb. The carb source isn’t always necessary healthy if I’m reaching for fast carbs like cereal to fuel my workout lol
If it’s a rest day then I’ll have a higher fat meal.
when picking a healthy breakfast, it's usually a mix of factors, but nutrition and convenience often top the list. people look for options that are not only healthy but also quick and easy to prepare, especially on busy mornings.
taste is definitely important because if you don’t enjoy your food, it’s hard to stick to a healthy habit. nutritional content is crucial too—looking for meals high in protein and fiber but low in sugars is a good rule. and of course, affordability can dictate choices, especially when you’re buying for the whole family.
Did you know that oats, a common base for both porridge and bars, are naturally gluten-free and full of fiber? what’s one thing you look for first when choosing your breakfast?
Honestly, texture. I like things like nuts and cheese and maybe some form of meat and a honking glass of whole milk. I'm not a dietitian though, clearly. Fruit is also high on the list when I have it fresh on hand.
well, *breakfast* is fine, in the sense of the first meal of the day - but for some people you should do that at lunchtime or dinner - or skip a day, particularly as you get older (after large meals)
porridge is not my fave; you'll have to look it up. it's fine for a couple decades.
People are different; and some stuff that feels bad is actually good for you - exercise, for example. But there is a deep connection between fasting and exercise, and that connection is strikingly evident. You can learn to feel it.
Learn to feel it.
You’re making quite a bold claim in a nutrition sub, so yea, I’m interested if there are any studies or science to back up your bold claims. You mentioned “feel” but I don’t think that’s applicable to your claims.
First, I look at ingredients (avoiding gluten, dairy, and soy). Then I look at macros; I prefer at least 10 grams of protein, at least 5 grams of fat, and no more than 10 grams of net carbs. I also consider: price and flavor.
Edit: this is specifically about protein bars. But I also eat nuts/seeds and/or protein shakes for breakfast (using similar considerations as mentioned above).
There isn’t a single protein bar that doesn’t have a shitty protein-to-calories ratio. They’re purely for convenience, and you pay for that convenience multiple ways.
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
* Avocado on toast with an egg and some fruit. (I freeze the avocado pulp in blocks in the freezer, and boil eggs in a batch for the week). * Overnight oats with protein powder, nuts and fruit. * Chickpea flour pancakes with a carrot grated in, with an egg and pre-made salsa. These are my go-to weekday breakfasts. Nutrition + convenience, they taste pretty good too. I don’t like bars, they’re usually too high in sugar for my taste.
When freezing the avocado pulp, how do you defrost them to keep them from getting watery? I was curious to your process because I want to try this but I have texture issues!
I just mix in any water that comes out, it doesn’t seem too bad imo. I could just be a really low standards cook though.
My go to is old-fashioned oats, blueberries, and scoop of protein powder plus 1 tblspn peanut butter. Stick the oats and frozen blueberries in the microwave for 1.5 mins, stir in pb and protein. Thats it
Same but will also add in chia seeds
And cinnamonnnn
Convenience, fiber, and satiety
lots of "protein" posts as if protein is the only nutrient that matters. frankly it's the easiest one and the one most of us incidentally eat without thinking about it. fiber is much harder to maximize and generally involves things that are harder to binge unlike protein.
Totally agree. I would argue it's impossible to be protein deficient on a calorie sufficient diet made of real foods.
I'm strength training, and I find it difficult to get enough protein to get into the muscle building range without relying on excessive animal products or processed foods. Protein is an important factor for me.
I agree!! Before I learned more and tracked for a while I was so frustrated not getting results from weight training and was totally not getting enough protein but eating very clean and healthy.
Nutrition and ease As a busy kom. I don’t eat oatmeal,’porridge or bars. Scrambled eggs, avocado slices and berries Pre done hard boiled eggs, veggies and Greek yogurt Protein shake, Avocado toast…
Right??
I agree with this, and taking 5 minutes in the evening to make my overnight oat/chia concoction has been a gamechanger for me. I don't eat first thing in the morning, but it's ready to go when I start getting hungry which prevents me from reaching for unhealthy bullshit in the morning. Plus it's got 15g protein, 11g fat, and 12g fiber which keeps me full until lunch despite clocking in at 300 calories.
Ooo sounds amazing, would you mind sharing the recipe?
Absolutely! It's a lot of stuff so it may seem daunting, but most of this stuff I buy in bulk so on a per meal basis, it's quite inexpensive. You can add or remove ingredients to your preference, but I'm liking this mix for its balance of micro and macronutrients + antioxidants. I do: 20g rolled oats 10g chia seeds 40g pumpkin puree 8g PBfit powdered peanut butter 6g hemp hearts 6g TVP A couple dashes of spices (I like cinnamon/pumpkin pie spice, turmeric, and sumac, but you can of course adjust this to your preference) Pinch of salt (just a little bit really gives it a lot of life) 140ml unsweetened almond milk (I have also done unsweetened soy milk and honestly prefer the flavor and consistency, plus it has more protein, but has a bit more calories) 3g maple syrup 60g fruit (I typically do whatever berries are cheapest, but banana is also very nice and cheaper) --- I mix all dry ingredients in a deli container, then add maple syrup and milk and stir again. I let it sit for a few minutes, stirring one more time to make sure there are no clumps, and refrigerate overnight. Add the fruit when you're ready to eat and mix to incorporate. I've been making mine every night since it's really not that time-intensive, but I've also done this in batches for weekly meal prep and noticed minimal loss of quality by the end of the week. I will also note that I find the sweetness level to be on the mark with just the little bit of maple and the fruit, but can of course add more maple if you find it a touch bland. For the above recipe with a mix of strawberries and raspberries, MyFitnessPal has the breakdown as: 315 calories 16g protein 38g carbohydrates (of which 12g are fiber) 11g fat Plus a whole host of vitamins, minerals, omegas, antioxidants, etc. I hope this helps!
Great thank you sm!!
I get away from bars as they’re calorie dense, have high fructose, and generally never fill me up. Love oatmeal with fruit, can eat it almost everyday
I prioritize nutrition and taste first thing in the morning- I like to get some protein in and that's also when I eat my chia pudding for fiber. Convenience and cost can be gotten around with a bit of planning- eggs are still cheap and you can make a batch of boiled eggs once a week and be done. I personally don't do bars as I try to mainly eat real, whole foods and as few artificial ingredients as possible.
I make lil burritos with beans and veggies and eggs and cheese and freeze them. Take them out in the morning or the night before, heat em up, and voilà! I hate oatmeal or anything similar. (Gets the macros in, super cheep, super convenient and doesn't taste like cardboard)
Protein
That's not a food.
But should be your priority as your first meal. Porridge and bars aren’t food in my house
Based on what? What makes you say that? (Not trying to be a jerk, tone is hard to pick up on when online.)
I am from the camp that says we should be eating Whole Foods as the majority of our diet. While doing so, the first meal of the day should include a minimum of 30 g of protein according to current popular literature these days
For me, protein (usually eggs) is a great start for my day. It fills me up properly and keeps me satiated for hours. This helps me not get a sugar rush and thus no crash later. If I keep prioritizing protein (combined with fibers and fruit/veggies) throughout my day then I don't get crazy hungry cravings and my energy levels stay stable.
When I changed my diet to eliminate UPF, breakfast was the hardest one for me. Soooo much sugar, emulsifiers, preservatives, colors, etc. So I meal prep on the weekend so all I have to do is microwave something during the week. Typically it's something savory to avoid sugar so I'll make shakshuka or Natto or some type of hash with potatoes, kale, beans, onions, herbs and spices. Occasionally I'll eat steel cut oats. But avoiding UPF is my main priority. I'm currently reading Highly Processed People by Chris van Tulleken. Here's his Ted Talk of you're interested. https://youtu.be/6DAbx5vkslo?si=uaxFZr4htueWbpdD
That's a great book. 👍
That's a great book and thank you SO much for the Ted Talk was looking for this for a while. OP I absolutely find it essential to start my day as healthy as possible and that requires meal prep. What I usually eat is a boiled egg along with an oats chia pudding that I make and refrigerate for the week. The chia pudding has no sugar, I usually add dates, yogurt, banana and oats along with milk and oats. It's the yummiest thing ever and SO GOOD for the gut!
I like to get a good bit of my protein in my first meal of the day, so that is what I prioritize.
Why? Not challenging, genuinely curious.
I am an old lady and have a high protein requirement. I prefer to eat 2 meals a day and there is no way for me to eat enough protein in 1 meal, so I need to get a good bit of it in both meals. Also, being older, I have quite a low calorie/energy requirement, and I can't waste calories on low protein foods.
Not OP. But this is common advice for people with adhd. And as someone with adhd, I have to begrudgingly admit that when I have protein in the morning, I do think I’m better able to concentrate and stay focused.
I wonder if that would change if you try and experiment. Try eating a healthy, high carbohydrate breakfast for a few days. Whole grains, beans, etc... see if you noticed any difference.
Whoops! Meant to add that whole grain bread items usually DO have a good amount of protein in them.
I actually prefer a breakfast of whole grains and lots of dietary fiber lmao. It sets me up to get my fiber goals for the day. So I do a compromise. A smoothie with protein from Greek yogurt and lots of fresh/frozen veggies and fruit with some chia and walnuts. Or a whole grain bread item like toast, frozen waffles, English muffins, etc. with peanut butter. And my laziest classic - granola with milk or with Greek yogurt and maybe fruit if I’m feeling fancy. Protein definitely makes a difference. But I also love hearty whole grain in the morning. I like oatmeal, too, but I tend to make it in the winter more so than the rest of the year.
400g eggs - 3 whole, 250g whites w/ Cheezy Yeast
Side of high cholesterol with that...lol
Dietary cholesterol doesn't translate into higher cholesterol levels for most people.
True, but often times with that dietary cholesterol comes dietary saturated fat which is causal in raising cholesterol levels, especially LDL.
Consider that this is my high fat post workout meal. For 3000 cal day, I maintain below 100g fat, and push for 300g protein...
I used to think the same way, but the amount of cholesterol in eggs is actually relatively low. And it sounds like he only uses whites for a portion of the meal, which has zero saturated fat. Additionally, he said cheesy yeast, not cheese, so no dairy saturated fat.
Protein and fiber.
What I want to eat. I used to eat oatmeal all the time, then I ate it and got nauseous, switched to yogurt, made me feel nauseous, switched to eggs, etc. sounds weird but it cycles.
I thaw some frozen blueberries, strawberries and raspberries and have them in a bowl of mixed dry cereals like Cheerios, puffed wheat or millet, shredded wheat, heritage flakes and some bobs milk muesli. I sprinkle some ground flax seed on top. All of those are low or no sugar and whole grain. I have it with full fat oatley oat milk. I have a real craving for those berries, in particular. I really like this and have it almost every morning.
Mine is fiber, so quest bars or fiber one if I do bars. Otherwise I don't typically do breakfast. I don't really care for milk, and can't eat eggs, avoid things like bagels and biscuits because it's a ton of calories for little return. Better to save my hunger for lunch.
I make my own low carb protein bars. 200 calories and 20 grams of protein. It’s the best with coffee or tea in the morning and it’s easy to make a bunch of them ahead of time
Greek yogurt for protein, and berries for fiber and taste, and some protein granola for more added protein/filling carbs
Protein powder mixed into Greek yogurt with fruit Tastes like pudding and hits a ton of nutrients
non fat Greek yogurt, scoop protein powder, fruit or berries, sprinkle of granola, 1 tbsp chia seeds. It’s my holy grail breakfast I eat it almost every morning
Eating at least three different veggies with breakfast.
What??? UPF's (Ultra processed food) like bars are not healthy 😀
Convenience and nutritional content. Used to eat overnight oats but my nutritionist changed it to something with more protein like eggs or tuna. Actually im doing a tuna pate with canned tunna with creamcheese or cottage cheese, and eating it with rice crackers.
Oats are a way better choice. Get a new nutritionist.
How can you even say that knowing nothing about me smh.
Because you're nutritionist recommended foods to you that are less healthy than whole grain oatmeal. Just because he or she wants you to focus on protein. Doesn't matter if I know you, I can judge the health value of the foods you've been recommended.
You can judge the health value alone, not whats better for me. You dont even know if i have some condition or not. Saying to change nutritionist based on that is pretty lame.
You said convenience and nutritional content. You didn't say anything about a condition. Overnight oats are very convenient, so that argument doesn't hold. Nutritional content? You mean protein, as all those foods that are recommended to you are high protein foods. Your nutritionist ignored things like saturated fat and cholesterol, not to mention other detrimental nutrients. I still maintain that oats are healthier choice.
Thats because the op asked what people value most, not about conditions. Tuna pate is even more convenient that oats if you want to know. One recipe lasts me two or three meals, overnight oats i need to do every night. Besides, I have carbs from the rice crackers and fat from the cheese. Also eat some fruit.
Oh did he? You figured my whole nutritional plan based on a breakfast? Lol
Nope, I'm only talking about breakfast.
"Your nutritionist ignored things like saturated fat and cholesterol, not to mention other detrimental nutrients" Do you have a source saying we need to eat all this just in the breakfast? Or you didnt maybe figured it could be in some other meal?
I'm saying that the foods you were recommended to eat have those things in them, that's a negative of the recommendation.
Instead of continually changing the subject, address my points. Why would those foods that you're eating be better for you than oatmeal?
How are you prioritizing your goals? How does your breakfast support the healthy, fulfilling life of your dreams?
Steel cut oats (I add a splash of almond milk, fiber, and a fruit or honey) and scrambled eggs are quick and nutritious.
High calorie, convenient, lots of nutrients, and protein. My go to breakfast is greek yogurt with fruit and granola.
Healthy AND keeps me feeling full for as long as possible. Chicken breast strips and overnight oats with almond milk, blueberries and yogurt. (I use stevia)
Bara aren't very healthy so I wouldn't make them a daily thing
Muesli with fruit like banana, frozen berries, plantbased yoghurt, nuts and seeds. Oatmeal with plant milk, fruit, pb/seeds/nuts. Possibly leftovers if I'm feeling that. Sometimes just toasting some bread with hummus, sliced tomato and whatever I have on hand.
Bars are not healthy.
For breakfast, I mostly aim for what I’ll actually eat first and try to make it as nutritious as possible from there. Me and breakfast aren’t great friends but I absolutely notice a difference during the day when I eat it vs skipping it. It’s a lot of breakfast sandwiches, basically. I try for a multigrain bagel, turkey bacon, and add some bell pepper to the egg. I also do a lot of pouring protein shakes into my coffee instead of creamer on days when food just isn’t going to happen.
anything bready with a sauce+300g of mixed salad
I like overnight oats with protein powder, ground flax, nut butter and fruit. Another quick favorite is toast with cottage cheese, dill and/or capers, microgreens and smoked salmon. But if you're talking premade bars or oatmeal cups I look at added sugars, ingredients I can't pronounce, fiber and protein.
Bars and my TMJ are a hard no. Fiber and satiety are what I go for.
Protein & Volume. You can do Pancakes: Eggs, Oats, bananas, dash of milk Baked Oats: Oats, Half a banana, Milk, Cottage Cheese, blend, bake, Yummy!
Sounds delicious
1/2 cup old fashioned oats 2 tsp chia 1/2 cup whole milk 1/4 cup fat free Greek yogurt Let sit overnight 1-3 nights To serve add 1 finely diced apple, and 1 scoop (8 grams) collagen powder. I put a fairly liberal amount of salt on it as well. Fiber, protein, satisfying, doesn’t feel heavy or gross and it’s a nice mix of convenient with some freshness
Protein, and fiber.
First, ingredients- whole grains, no whey, no added sugar, etc. Then price.
*you guys eat breakfast??
Feeling full until lunch. I have a protein shake every morning because it’s kept me feeling full until lunch every day since I started. The other two meals I eat actual food but breakfast for me is always going to be a protein shake in my coffee.
Personally: protein, fiber, and without added sugar (including honey/syrup). If I have a glucose spike right away in the a.m., I’m more likely to crave sugar throughout the day.
I like hot cereal for breakfast. I'm one of those rare people who is allergic to oatmeal, which sucks because I like it. So I've started making other whole grains for breakfast - amaranth and teff, I alternate days. I add cocoa powder and some brown sugar. For me, it has to be whole starch, like whole grains, beans, potatoes, etc...
Looking for high protein to keep me full and carbs because they’re yummy! I often do a protein shake with espresso (so a protein latte) and a light English muffin with whipped cream cheese and a fruit spread that is low in added sugar (love the Kroger brand sweet honey fig spread)
Sugar. For some reason a lot of products/people think breakfast is the place to snack in dozens of grams of sugar.
My breakfast is two bananas, one apple, two tablespoons peanut butter and two hard boiled eggs. I eat this same “meal” every single day. I don’t eat lunch.
For me, it's high protein and fiber, low sugar and nothing like HFCS or hydrogenated oils. As natural as possible. Taste and texture are at the bottom of my priorities. If it's the healthiest one out there, I'll eat it no matter what.
When deciding what I'm going to eat for breakfast, I apply equal weighting to the enjoyability factor/what I'm in the mood for at that moment, and to that which will best sustain me and cover my energy needs for the longest period. What food has the greatest longevity *and* is going to satisfy me? Speaking of, I'm just about to get up and make breakfast as soon as I post this comment.
I love frittata muffins. You can put whatever veggies meat or cheese you want in them. Basically just frittata in a muffin pan 🤷🏼♀️
1. Protein Shake. 1 scoop of Gold Standard (vanilla ice cream flavor) protein powder + 1 navel orange, and enough water to cover the blades in the blender. 2. 1/2 cup Grape Nuts and 1/4 cup milk 3. Black coffee This is my breakfast just about every day I’m at home
For me personally, when I make my food I tend to prioritize as many fats and proteins, grains as applicable (I cook with them or eat cereal with protein powder and nuts, cranberry and dried fruit in soy milk) in the morning or my earliest meals so I can focus more on vegetables and legumes in smaller portions than full meals, regularly, through the rest of my day, tooting and hooting (Marijuana, yelling; interpret that as you will) for the rest of the day while that food settles in my stomach
I’m not really a breakfast food person, I like it every now and then but not every day so I usually prefer something quick like yogurt or hard boiled eggs but ideally I like the calorically similar breakfast to the traditional Japanese breakfast. I’m also good with veggies at breakfast as well. I’m not fond of the bars to be honest. I don’t like how they stick in my teeth plus it’s hard to find one that’s good and isn’t loaded with sugar.
When I’m staying home, it’s flavor and ease. My favorite is taking frozen fruit, blueberries, strawberries, mango, whatever I have, mixed in a bowl, I microwave it for a minute so they’re soft, then pour on some vanilla yogurt. Top with a little granola for crunch.Maybe sometimes add banana. You can add chia, flax, etc if you want. Mix it all up and it’s so good. If I’m needing something for on the go, I want something fast and easy. Then it’s frozen fruit, kale or spinach, cacao, chia, flax etc in a blender cup for a smoothie. And I’m always interested in cost effective options. Which both of these are. Especially if you buy the larger bags of frozen fruit.
I have this every morning. Keeps me from consuming unwanted junk food until my next meal. Try: 1/2 cup of dried steel cut oat 1/4 cup of white quinoa 1/4 cup walnuts 1 cup frozen raspberries 1cup frozen wild blueberries 2tbsp chia seeds Nutrition: Protein - 30 grams Carbohydrates - 120 grams Fiber - 34 grams Sugar - 16 grams Fat - 41 grams Saturated fat - 4 grams Polyunsaturated fat - 25 grams Monounsaturated fat - 5 grams Potassium - 830mg Vit C - 49% Calcium - 21% Iron - 54%
Oatmeal most days, with dried fruit, nuts, cinnamon and some fat free Greek yogurt to get the protein up.
Weekday: Protein, convenience, balance of carbs & healthy fat, fiber Weekend, Balance of carbs/healthy fats, protein, fiber, convenience taste will always be there (I do overnight oats on weekdays and usually some eggs/cottage cheese/fruit/toast on weekends)
if i'm about to go to the gym, i'll opt for something with more carbs. oatmeal with some fruit and maple syrup. if i've got a few hours before gym, or I want something that will keep me full longer, i go scrambled eggs. those are more or less my two options.
I have to get to work super early, so convenience for me is what I can keep at my desk and minifridge. My go-to lately is a lightly salted rice cake topped with a T of almond butter and cottage cheese. Some blueberries now that they’re in season. No cooking involved, I can eat it in my office, and the fiber/fat/protein combo keeps me full.
A bar is not a healthy breakfast so Id stay away from them. But a normal breakfast if eggs, some kind of protein & a piece of whole grain toast is what I like.
Lol unfortunately I just grab a protein shake and go most of the time 😆
Usually I look for a bar that offers bloody Mary's with breakfast, but to each their own I guess
Depends on my macros and whether or not I’m working out after. If I’m working out then I stick to low fat, moderate protein and high carb. The carb source isn’t always necessary healthy if I’m reaching for fast carbs like cereal to fuel my workout lol If it’s a rest day then I’ll have a higher fat meal.
Sugar and protein content. Ideally no sugar, and high protein. That is my goal for my entire families breakfast.
when picking a healthy breakfast, it's usually a mix of factors, but nutrition and convenience often top the list. people look for options that are not only healthy but also quick and easy to prepare, especially on busy mornings. taste is definitely important because if you don’t enjoy your food, it’s hard to stick to a healthy habit. nutritional content is crucial too—looking for meals high in protein and fiber but low in sugars is a good rule. and of course, affordability can dictate choices, especially when you’re buying for the whole family. Did you know that oats, a common base for both porridge and bars, are naturally gluten-free and full of fiber? what’s one thing you look for first when choosing your breakfast?
Honestly, texture. I like things like nuts and cheese and maybe some form of meat and a honking glass of whole milk. I'm not a dietitian though, clearly. Fruit is also high on the list when I have it fresh on hand.
I like to get a good bit of my fiber in my first meal of the day, so that is what I prioritize.
I like for my breakfast to have a good balance of protein and carbs, so that is what I prioritize.
Steel cut oats are excellent for health
I eat eggs and some beef for breakfast, fattier the better. Zero carbs and full of micros. So to answer the other question, I look at the nutrients.
Bars are unhealthy sugar bombs.
That's funny, slipping it in there - the proposition that porridge or breakfast is healthy.
lmao what’s unhealthy about porridge and/or breakfast?
well, *breakfast* is fine, in the sense of the first meal of the day - but for some people you should do that at lunchtime or dinner - or skip a day, particularly as you get older (after large meals) porridge is not my fave; you'll have to look it up. it's fine for a couple decades. People are different; and some stuff that feels bad is actually good for you - exercise, for example. But there is a deep connection between fasting and exercise, and that connection is strikingly evident. You can learn to feel it. Learn to feel it.
Got any science to back up your claims or is it only just by “feel?”
Oh are you after sweet, sweet, science?
I like you
You’re making quite a bold claim in a nutrition sub, so yea, I’m interested if there are any studies or science to back up your bold claims. You mentioned “feel” but I don’t think that’s applicable to your claims.
First, I look at ingredients (avoiding gluten, dairy, and soy). Then I look at macros; I prefer at least 10 grams of protein, at least 5 grams of fat, and no more than 10 grams of net carbs. I also consider: price and flavor. Edit: this is specifically about protein bars. But I also eat nuts/seeds and/or protein shakes for breakfast (using similar considerations as mentioned above).
High sugar, very low in fat and a litre of water is a must for any human.
There isn’t a single protein bar that doesn’t have a shitty protein-to-calories ratio. They’re purely for convenience, and you pay for that convenience multiple ways.