Here in the southern hemisphere winter is just around the corner (boooo). So it’s even more important to start your day with a hearty, filling breakfast. And if you’re trying to manage weight loss, it’s important that your breakfast is high in protein. Here are five of my favourite high protein breakfast ideas.
Scrambled eggs with fetta and spinach
2 egg whites
50gm low fat fetta
handful of spinach leaves
Simply mix and heat in the microwave or on the stovetop on medium heat for 2 minutes, stirring as you go to make sure they’re nicely scrambled.
Serves 1, 239 calories per serve
Ham, cottage cheese and avocado on toast
Toast is an acceptable breakfast choice when you ensure it’s loaded up with high-protein toppings. Following is an example but any variation on this theme would do the trick.
1 slice of gluten free bread, toasted
50gm low fat creamed cottage cheese
1 slice ham off the bone (approx 25gm)
1/4 of an avocado, sliced
Simply toast the bread, spread the cottage cheese over like butter, lay the ham on, and arrange the sliced avocado on top of the ham.
Serves 1, approx 279 calories per serve depending on the calorie count of the bread used.
Protein packed oats
Porridge is delicious, but generally too high in carbohydrates and low in protein to really give you much breakfast ‘oomph’. Here’s my suggested variation.
One serving of oats, cooked according to the directions on the packet, but using water instead of milk
Approx. 60 grams of low fat greek yoghurt
1 tablespoon (15grams) of protein powder (which type is up to you – see here for guidance on how to choose the right one).
1/2 cup frozen mixed berries (or fresh if they’re in season)
Thaw the berries, or cook them with the oats. Vigorously stir the protein powder into the yoghurt so it’s thick and creamy and there’s no lumps. Stir the yoghurt mix into the porridge and it’s ready to eat. I find this goes deliciously fluffy like a pudding, and even though I have been using egg white protein lately there’s no eggy after-taste or powdery texture.
You could add other things to this if you like – I like walnuts added, and you could sprinkle some natvia over if you think it needs sweetening up.
Serves 1, 303 calories per serve
This one is for the vegans!
1 tsp coconut oil
125gm soft tofu
1 cup mushrooms
small handful of chopped spring onions
1/2 garlic clove or sprinkle of garlic powder
Other seasoning to taste – cajun spice, for example
Heat oil in a non-stick pan. Stirfry mushrooms and spring onion, then add tofu chopped into small squares. ‘Scramble’ in pan until it resembles scrambled egg but hasn’t turned completely to mush. Add seasoning and serve with gluten free toast or grilled veggies.
Serves 1, 200 calories not including the bread or extra veggies.
Mini egg frittatas
1 extra egg white
small amount of oil spray
1 rasher bacon, excess fat trimmed
small handful of red or green pepper
1/4 chopped onion
20 gm shredded parmesan cheese
Quickly stifry chopped bacon, peppers and onion. I usually find the fat from the bacon is enough to stop it sticking and you shouldn’t need extra oil. Cook until only just beginning to brown. Meanwhile beat egg and egg white together with cheese. Lightly spray a muffin pan and add a spoonful of cooked mixture into the bottom of each one. This quantity should fill 5 or 6 pans. Pour egg/cheese mixture over, then cook in a moderate oven for 10 minutes or so until frittatas have puffed up and cooked through.
Serves 1, approx 310 calories per serve.