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Old 08-10-2009, 10:28 PM
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A quick, easy, tasty, HEALTHY breakfast (share your recipes!)

It's no secret that people who eat a good breakfast in the morning tend to be leaner. It kicks your metabolism into high gear, and gives you the energy your body needs after fasting for 8 hours (or, if you're like some of us, 5-7 hours).

So, here's something thats quick, easy, relatively cheap, and TASTY. Part of why I'm able to get up and go to school in the mornings is because I'm looking forward to eating breakfast. And coffee. Can't forget that. Truth told, I started taking my coffee black a few years ago simply because it would get in my system a few seconds sooner than if I paused to find the cream and sugar. But I digress...

Here's the recipe:

1/2-3/4 cup dry unflavored instant oatmeal
1 scoop protein powder (whey preferred)
1 tablespoon of flaxseed
Hot water/milk (2% or lower), add until you reach your preferred consistency
Fruit/berries to top it all off (1/2 banana, 1/2 nectarine, any kind of berries, etc)

A bit of yogurt on top is pretty good too, just take a tablespoon of unflavored yogurt and put it over whatever fruit you've decided to use.

Now, there's a catch. In order for this to taste good, you have to use a protein powder that ALSO tastes good. I love All The Whey's Fat Free Whey Protein Isolate powder in Cinnamon Bun, or Syntrax Matrix in perfect chocolate or cookies and cream. Optimum Nutrition also has a lot of great flavors in whey protein. GNC protein powders...meh. Not so much.

With the protein from the whey, the complex carbs from the oatmeal, and the *healthy* fats (omega 3's) from the flaxseed, this little recipe will keep you fueled for your morning, and it won't send you to taste purgatory either.
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Old 08-10-2009, 11:13 PM
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I have all of these ingredients in my cupboard, except for the protein powder. I'd like to try it though, I have three weeks to lose 8 pounds.
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Old 08-11-2009, 07:40 AM
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I often eat a similar breakfast. You eat it cold, and prepare the base up to a week in advance, so you make a large batch, and just top it up in the morning.

Mix 2 cups oatmeal, 1 cup milk (I use almond milk, soy or cow milk is also fine), flax seed, wheat germ, dried fruits in a container. In the morning, take a serving, add some plain yogurt, and top with fresh berries or fruits. You could add protein powder, but I don't, since I don't use artificial sweeteners.
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Old 08-11-2009, 05:24 PM
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I try to stay away from aspartame, but sucralose is all good by me. Either way, I try to keep from taking in too much.

The reason being...well, Its something I need to research a bit more...and something that needs to be researched a bit more. But for the time being the fact that I'm getting a healthy, low-fat, and highly bio-available source of protein helps to offset some of my worries.

There are several companies that sell unsweetened whey protein, though. BulkFoods.com Spices Nuts Chocolates and Candy Online Shopping has got whey isolate and concentrate powders for sale for waayyyy cheap. I don't know exactly how they impact the taste of the food, but it is a good alternative for those who wish to stay away from artificial sweeteners.

Another good way to add a little more protein to this concoction is to add nuts. Almond slices, pecans, etc, etc. This has the added benefit of adding a bit of vitamin E to your breakfast, as well as some healthy fats.

Here's another little recipe, though it takes a little more time:

Ingredients:
2 slices 100% whole wheat toast
1 egg, over easy or scrambled
A few slices of deli-thin sliced honey ham
1 slice lowfat cheese (Munster, Provolone, and Havarti are good choices)
Optional: 1/2 tablespoon of hot thai mayo (for those of us who like spicy food)

Combine ingredients to make a sandwich, eat and enjoy.

OK, so the mayo isn't exactly the healthiest thing in the world. But it's got a great flavor and adds just the right amount of kick to the sandwich which can otherwise be kinda bland. Just a little is all you need, don't go overboard.
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Old 08-11-2009, 05:32 PM
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My favorite quick and easy breakfast is one that I make the night before (good old yogurt smoothie). I just use my favorite yogurt (Wegman's organic pre and probiotic vanilla with omegas) frozen berries, orange juice and some flax and whip it up in the blender. All I have to do is grab it in one hand with my black coffee in the other hand. It takes me a while to drink it all so it keeps me full all morning. If I get a little hungry I just throw back a handful of granola that I keep in my desk.

Last edited by sophiep; 08-11-2009 at 07:52 PM.
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Old 08-16-2009, 03:39 AM
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my fridge barely fits all my beer.

i normally just scramble up 6 eggs
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Old 08-16-2009, 06:13 PM
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met-rx pudding {use less water and ice, instant pudding} along with a little kashi go lean cereal. roughly 350cal total with 45g protein and about the same in carbs, over 7g of fiber too. takes roughly 1-2 minutes to make
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Old 08-17-2009, 09:55 AM
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Quote:
Originally Posted by MiztaMike View Post
my fridge barely fits all my beer.

i normally just scramble up 6 eggs
'taint nuthin wrong with eggs. Could try swappin out an egg or two with a slice or two of whole wheat toast...as that'd give you some complex carbs to work with. Creates a breakfast that's a little more balanced .

Quote:
Originally Posted by racebum View Post
met-rx pudding {use less water and ice, instant pudding} along with a little kashi go lean cereal. roughly 350cal total with 45g protein and about the same in carbs, over 7g of fiber too. takes roughly 1-2 minutes to make
This is pretty similar to what I've been doing a lot recently too...I'll throw in a cup of kashi golean, throw in a scoop of whey, add milk and top it off with half a banana. It's like back when I was a kid, and I'd add chocolate milk to my fruit loops. Only now, it's healthy.
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Old 08-18-2009, 09:03 AM
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Kashi oatmeal

Step one: Boil water
Step two: Rip open packet and pour into bowl
Step three: Add boiled water
Step four: Stir
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Old 08-18-2009, 09:13 AM
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1 egg over easy, 1 piece Oroweat Protein Health Whole Wheat bread (toasted). Put egg on top of bread. Easy.

You get:

170 calories
6 grams fiber
13 grams protein
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Old 08-18-2009, 09:32 AM
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man...I usually can't eat more than a banana, a small bowl of oatmeal or a small cereal bar for breakfast. For some reason I can't handle a lot of food in the morning...sometimes even just a banana will make me crampy and sick
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Old 08-19-2009, 01:45 PM
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^ Me too!!! It makes me so mad, so sometimes I just won't even eat breakfast...why does this happen to us?
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Old 08-20-2009, 11:29 PM
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Quote:
Originally Posted by pianochica View Post
man...I usually can't eat more than a banana, a small bowl of oatmeal or a small cereal bar for breakfast. For some reason I can't handle a lot of food in the morning...sometimes even just a banana will make me crampy and sick
carbs early on do this to some people. try protein only, like an egg or shake & see how you feel. straight carbs in the morning either makes me sleepy, sick or dizzy
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Old 08-21-2009, 10:31 AM
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My breakfast usually consists of a bowel of Vanilla Special K with cut up banana and soy milk.
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Old 08-25-2009, 02:56 PM
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1. Eat a banana
2. Go to "boot camp" fitness program
3. Come home and eat Pria 110 bar and drink coffee
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Old 08-25-2009, 03:09 PM
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On weekends, I am more creative since I don't have boot camp at 5:30 in the morning.

I love multi grain English muffins topped with all fruit preserves. On the side I'll have a single scrambled egg and some fresh fruit (whatever is in my house).

I am into eating whole foods/cooking from scratch, so I don't usually add supplemental powders. I do take a multivitamin.
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Old 08-25-2009, 05:30 PM
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Quote:
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carbs early on do this to some people. try protein only, like an egg or shake & see how you feel. straight carbs in the morning either makes me sleepy, sick or dizzy
I believe I've had this happen with eggs as well (if I'm productive enough to hardboil some eggs the night before, I'll have 2 for breakfast)...so I don't think it's what I'm eating that's the problem, just that my body can't handle anything for awhile after I get up

and I'm casein allergic so I'd have to be careful about protein shakes
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Old 08-26-2009, 12:22 AM
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Quote:
Originally Posted by pianochica View Post
I believe I've had this happen with eggs as well (if I'm productive enough to hardboil some eggs the night before, I'll have 2 for breakfast)...so I don't think it's what I'm eating that's the problem, just that my body can't handle anything for awhile after I get up

and I'm casein allergic so I'd have to be careful about protein shakes
Eggs can be pretty difficult to digest as well...I have problems with eggs on occasion too. If you were to check out a Whey Isolate protein powder, or a soy protein powder...those two shouldn't give you much trouble as far as your casein allergy is concerned.

I have to be a little careful with my protein powders as well, because I'm lactose intolerant. Doesn't make for a fun morning if I have a nice glass full of stomach pain. Whey Isolate powders tend to be pretty pure, low lactose, and very easy to digest.

Quote:
Originally Posted by gsmbaby19 View Post
1. Eat a banana
2. Go to "boot camp" fitness program
3. Come home and eat Pria 110 bar and drink coffee
That's a pretty light breakfast there...especially before a fitness program! Ever think of adding something with a little protein in it to your breakfast? Maybe a glass of milk (or soymilk), or an egg or two? It's important for your body to have a supply of amino acids as you exercise...it could even boost your energy levels, resulting in a better work out! Just food for thought.

The Pria bar afterwards is good though. Some sugars and protein when you need 'em the most.
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Old 08-26-2009, 04:15 PM
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I never ate before 10 AM until I started the program, so it feels like a lot to me I tried eating more, but it made me sick when doing planks (which we do every class). Class is at 5:30 in the morning, so no time to cook. I'll add the glass of milk and see what happens.
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Old 08-27-2009, 11:10 AM
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My usual breakfast depending on my work schedule is:

1/2 scoop of Whey protein first thing to get out of the catabolic state that sleep puts me in.

And then I will do a bit of stuff like take the dogs for a walk or go to the gym if i work a later shift.

Then my usual breakfast is one egg over easy with a slice of ezekiel bread that i taost in the pan after i am done with the egg.

Somtimes I will have a small glass of whole raw goat's milk in the AM.

I would go for a good lactose free whey protein isolate or even try something like pea protein. I stay away from soy as much as possible.
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Old 08-27-2009, 11:32 AM
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^goat's milk? I was actually wondering about that and have gotten different answers--if one is allergic to cow's milk casein, are goat/sheep casein still tolerable? I know human breastmilk has a different form of casein that we're not allergic to, but of course, I'm no longer a baby...

I still think all forms of animal milk are for just that, though--baby animals
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Old 08-31-2009, 12:16 AM
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I rarely cook anything in the morning, mainly because I absolutely hate the mornings. Here are some of the things I regularly eat (not all at once).

Healthier egg mcmuffin: whole wheat english muffin, one egg, slice of low-fat american, slice of canadian bacon. You can even microwave the egg to save time, just burst the yolk with a fork and microwave for about 30 seconds. Assemble the whole sandwich, wrap in waxed paper and microwave for about 10-20 more seconds.

Trader Joe's multigrain French Toast w/2 pieces of veggie sausage. I usually wrap the french toast around the sausage...probably more of a guy's method of eating than female.

2 waffles of your choice (I generally go w/Kashi brand) lightly toasted, spread some peanut butter on them, wrap each around half of a banana.

Morning can also be a good time to make an omelette with whatever leftover veggies you have around. I almost always keep diced green pepper on hand and will toss that with other veggies into an omlette in the morning (or night). Throw a slice of low-fat American on there and you've got a tasty omlette made from unused veggies.

Eggology egg whites are handy to keep around as well. Either for mixing with 1 scrambled egg for omelettes or just making egg white only omelettes.

Of course, yogurt, bananas, cereal, skim milk, etc as well.
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Old 09-01-2009, 10:52 PM
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^^OP I love the recipie but I have a question.. If you heat/use hot water or milk does that not kill the whey 'protein' benefit? (denature...)

Otherwise, I eat both things seperately but have recentl considered combining the two and then saw this! I use the vanilla biochem whey
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Old 09-02-2009, 08:08 AM
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^ I wasn't originally aware that whey denatured at high temperatures...but I guess now I know!

From what I've seen so far, it makes the protein a little less bio-available, but still very usable by your body. So, if you're looking for a quick protein "hit", like after a work out, then it's best not to heat it. I *think*.

I need to do a little more reading up on it though, thanks for pointing that out!
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Old 09-02-2009, 04:40 PM
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I did this! made the porridge warm only and i LOVEEEE almond milk (it comes unsweetened or sweetened in vanilla, choc or plain and depending on preference is 40kcals a cup to 140?) its sooooo yummy. I get comatosed by sugar (ADD/ADHD) So i opt for unsweetened w/ stevia! mmmm The vanilla almond works great w/vanilla whey

Also try mixing instant porridge w/ non instant (thicker) for a unique texture if u like (i treat them both as instant! i like a bit of a chew!)

ALSO!! IF U HAVE A TRADER JOE'S NEARBY(woah caps) they sell these 1-kcal mimi meringues that i pour on the top! they melt a bit and are divine (see article here!)

any other ideas welcome! i adore poridge, myself! protein powders are great if ur in a rush and need the nutrition..

OHHH and if ur patient, cooking non instant on a stove and putting in the fridge overnight makes ffor an incredibly 'authentic' texture/taste aaaand reason to get out of bed! xx
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Last edited by Hipslikemonroe; 09-02-2009 at 04:42 PM.
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