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Easy breakfast protein ideas?

I've never been much of a breakfast eater....but have been forcing myself to eat a bowl of cereal when I get to work for the past month. It has made a difference because I'm eating less throughout the day. I'd like to add something with more protein to breakfast - but don't have many ideas. Any suggestions on protein filled items that are quick and easy to prepare so I can eat when I get to work? I have access to a microwave and a refrigerator.

Wed. May 25, 6:19am

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Easy breakfast protein ideas?

eggbeaters - you can dump them in a bowl and nuke them for about 1-2 minutes - the ones with chive are delicious

Wednesday, May 25, 2005, 6:28 AM

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My personal favorite: soynut butter (get it at Whole Foods - get the kind without sugar and just add Splenda) with apple or banana.

Another easy idea: 2 oz. cream cheese, splenda, and one egg makes a delicous "fake" danish. Just soften the cream cheese for 10 secs in the microwave, add the egg & splenda (& sugar-free syrup, if you want it), nuke for 2-3 minutes.

If you're not on the sweet side, it's even easier... boil an egg, if you want just do it in the evening so you can just grab it in the morning. Eat with fat-free turkey, or any other kind of meat, or - if you're not afraid of fat - have some mayo with it. :)

Hope that helps!

Wednesday, May 25, 2005, 7:03 AM

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If you prefer cereal, I love Kashi's Lean Crunch. It has awesome flavor, is sweet enough, very crunchy, and has a great amount of fiber and protein. I usually eat this together with some Kashi heart to heart. It's a filling breakfast that sustains me until just about lunch time!

Wednesday, May 25, 2005, 7:35 AM

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more ideas

* Peanut butter on a mini whole wheat pita
* cream cheese and smoked salmon on whole wheat pita or whole wheat crackers
* string cheese and hard cooked eggs
* cottage cheese topped with berries and cereal or just plain with hot sauce

Wednesday, May 25, 2005, 8:34 AM

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protein: 1 oz. individually wrapped string cheese; beef jerky; peanut butter spread on toast (if you're not low-carbing it) or apple slices or celery sticks if you are; cottage cheese with a few blueberries/blackberries and some Equal on top of it.

Wednesday, May 25, 2005, 8:57 AM

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yogurt is a good source of protein as well. and granola with nuts gives you both protein and carbs.

i am a big fan of eggs in the morning, or peanut butter on toast.

Wednesday, May 25, 2005, 9:44 AM

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yummie suggestions!

These are great & easy.

I'm not a fan of "fake/synthetic" sugars like Splenda- maybe some honey instead.

Wednesday, May 25, 2005, 12:01 PM

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Thank you for all of the fabulous suggestions....I will definitely implement them!

Wednesday, May 25, 2005, 4:34 PM

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Premake breakfast sandwiches

I get a pack of bread, then stack it into sandwiches and put it back in the bag. Every morning, I pull a sandwich out of the bag, grill it on the george foreman and then stick it in a napkin and eat it in the car on the way to work. You can adjust the ingredients, but I use lean ham and soy cheese.


Wednesday, May 25, 2005, 6:37 PM

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also, if you don't like peanut butter, there's cashew butter, almond butter as well.

Tuesday, May 31, 2005, 1:43 PM

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If you're into slightly sweet cereals, and have a Trader Joe's near you, they have some good high fiber, high protien, low fat, low cal cereals that tase pretty decent. I'd reccmend the Trader Joe's Essentials or the 10+10.

Tuesday, May 31, 2005, 6:35 PM

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I don't have time to make eggs in the morning for breakfast, but I find that a hard boiled egg works pretty well.

Wednesday, June 01, 2005, 11:31 AM

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turkey bacon is amazing! its like 30 calories for 1 piece lowfat and packed with protein and it tastes better than regular bacon i swear!

Tuesday, February 21, 2006, 2:43 PM

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Turkey sausage too! 40 calories per link, depending on the brand. Some need to be frozen, some just refrigerated.

Tuesday, February 21, 2006, 3:19 PM

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I have eggbeaters equivilent to one egg, yoplait lite low fat yogurt any flavor, some times a slice of bacon or a 1/2 of bagel w/cream cheese. Yogurt, egg, bacon and cream cheese are all packed w/protein. Keep the portions small, & 1 slice of bacon or 1 piece of sausage is ok. as long as the rest of your day is fairly low fat.
Also some I just read where someone bought frozen breakfast burritos & zap them in the microwave.

Tuesday, May 02, 2006, 10:29 PM

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Every weekend I poach eggs for a week. Then when I get to work I pop a whole wheat english muffin in the toaster, warm up an egg and a slice of canadian bacon in the microwave and top it with a slice of FF american cheese. I then have a breakfast sandwhich in the amount of time it takes to toast a muffin. According to all the packages this comes out to 260 calores and the muffins I use contain 4 grams of fiber so not only is the protein satisfying but the fiber helps me stay feeling full until noon. Cereal just doesn't cut it for me - I'm starved by 10:00.

A friend of mine is fond of eggbeaters (1 egg equivalent) with chunky salsa in a corn totilla with a little turkey sausage.

Fruit and yogurt is really satisfying too, but it doesn't last me as long as the sandwhich so I would need something else with it.

Happy breakfasting to you - there's enough suggestions here to keep you in different breakfasts for two weeks :-)

Wednesday, May 03, 2006, 2:22 AM

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cottage cheese, fresh berries, a sprinkle of walnuts/pecans/almonds (your favorite) this is delicious, healthful, low cal (easy on the nuts!) and very appealing.

Wednesday, May 03, 2006, 1:50 PM

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homemade bkfst burrito

I do this at work:
microwave 2 eggs in a bowl (even a styrofoam cup) stirring every 30 sec til scrambled. Heat whole wheat tortilla about 10 seconds, top with a bit of reduced fat shredded cheese and a dollop of salsa or hot and yummy, also my son's favorite afternoon snack!

Wednesday, May 03, 2006, 1:54 PM

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Protein - AM

Gimme Lean Sausages from Whole Foods or Trader Joe's

Wednesday, May 03, 2006, 9:22 PM

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One of my favs

Hey there,

I'm one of those people that just can't do eggs in the morning, but if you happen to be an oatmeal fan a simple addition is to add some protein powder to it. It doesn't really have much of a taste and it only makes it creamier.

Good luck!

Monday, January 22, 2007, 2:22 AM

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I had this for the first time this morning . . .
Scramble 5 egg whites and 1 whole egg, chopped black olive, sprinkel of feta cheese, and 1/4 chopped tomato. It was really good! I was surprised!

Monday, January 22, 2007, 4:20 PM

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South Beach High Protein Cereal Bars - my favorite is the peanut butter flavor

Monday, January 22, 2007, 4:26 PM

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4:26...I love those breakfast bars too! The peanut butter ones actually keep me full all morning. I also like the cinammon raisin ones.

Monday, January 22, 2007, 5:46 PM

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Try eating non-breakfast foods - I make a tuna sandwich w/lite mayo on lite whole wheat for 200 calories and 20g protein (omega oils! fiber!).

I also became a fan of baked beans at breakfast when living in the UK, but a serving only has 7g protein (and about as much fiber) - about the same as an egg, not sure if that's enough to qualify as a protein-rich breakfast.

Monday, January 22, 2007, 6:35 PM

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FYI: Eggbeaters are essentially Eggwhites with food coloring.... :-)

You can get powdered (dried) egg whites/meringue powder (I thnk they are called "Just Whites" or something like that). :-) Add a little water and beat it up and it makes a good eggwhite omelet-- only takes about a minute in the microwave! ;-)

Another substitute for sugar, honey & Sugarfree syrup-- Agave Nectar-- It's natural, sweet and also doesn't raise your glycemic index (i.e. no sugar crash afterwards!)

Saturday, January 27, 2007, 2:44 AM

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I used to eat yogurt and a banana, but I wound up getting hungry at about 11a, so I've switched to 2 egg whites on one peice of whole wheat breat and it holds me till lunch

Saturday, January 27, 2007, 8:35 AM

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eggs are the easiest. You can cook them in a few minutes, or make hard boiled ones the night before. I still haven't found anything easier, fast or more filling.

Monday, January 29, 2007, 12:25 PM

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If you want another healthy natural breakfast alternative that will provide you the right amount of proteins, healthy carbs, healthy fats and vitamins & minerals, check this website: It did the trick for me and my entire family for the last 18 months so far...And it doesn't contain any unecessary calories (e.g. added sugars) so it's ideal to maintain a healthy weight!
Good luck!


Tuesday, August 04, 2009, 5:55 PM

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Immediately when I wake up I have a Strawberry Optimum Nutrition Protein Shake mixed with ice cold water (24g) then before I leave for work I have one packet of weight control maple brown sugar oatmeal( 8g) and a chobani greek strawberry yogurt(13g).... 45g of Protein is a pretty good way to start the day!!! :)

Wednesday, August 05, 2009, 9:34 AM

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sounds crazy, but sardines have a TON of protein in them. Plus they have important fats that give you energy.

Thursday, November 12, 2009, 10:26 AM

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one "apple pie" lara bar has 4 grams of protein, a pile of micronutrients and 10grams of excellent fat. gluten, dairy and soy free. 1 gram of omega 3 fatty acids. Also counts as one serving of fruit according to the USDA.

Wednesday, December 02, 2009, 7:50 AM

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Related PEERtrainer Program:

PEERtrainer Tip Of The Day Program: Free Email Based Weight Loss Coaching Program

Thursday, September 23, 2010, 9:21 AM

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Alternate Sweetener

Stevia is a great, all-natural sweetener you can use instead of sugar or the artificial sweeterners. Truvia is made with stevia but also has filler to make it more similar to sugar in sweetness per volume. Stevia is extremely strong, and can taste bad if you use too much, so I strongly recommend purchasing it in packets. You can find stevia in health food stores, and Truvia and similar products should be available in the grocery store.

Honey is also an excellent, all-natural choice. 100% pure maple syrup can be great too, if you don't use too much. 4 tbsp is 200 calories, but 4 tbsp is a lot! I find that 1 tsp per waffle or piece of french toast is usually enough, and that's only an extra 17 calories per waffle/toast!!

Tuesday, October 05, 2010, 11:54 AM

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Add nuts or seeds to you cereal...Almond, walnuts, pumpkin seeds, etc. Also eggs are a great source of protein.

Tuesday, October 05, 2010, 1:26 PM

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A great idea is to eat left side for breakfast- first egg is free, first serving of seafood. Build some nutrient dense greens and you have a power breakfast.

This is a short guide we developed that you can download free from this page. It includes a unique incentive system, where you get rewarded for healthy eating. Meaning, if you eat a certain amount of greens, you'll have more wiggle room for stuff you truly enjoy.

Thursday, March 10, 2011, 3:45 PM

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I read that eating a small portion of NON-FRUIT carb 20 mins before a meal can significantly reduce food cravings and overeating, so I wake up and grab a celery stick as I'm making breakfast.

As for protein, I eat either oatmeal (yes! protein!) with a few almonds, or I'll have some hummus along with whatever vegs I'm eating for b'fast. Pretty much every day. Either oatmeal with a few nuts, or hummus. ALSO you can put tofu in your smoothies! (Or soy power but I'm staying away from anything more processed than tofu these days.)

Friday, March 11, 2011, 7:56 AM

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Shelled hemp seed is an excellent breakfast food- good mix of healthy (and essential) fats, proteins, vitamins and minerals. One of those things that help you chip away at the "breakfast for dinner" trap.

This article has some more great ideas for breakfast:



Wednesday, June 22, 2011, 11:08 AM

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Protein for breakfast

I have a smoothie I make with whey protein powder, 1/4 c skim milk, 1/4 c greek yogurt, 1/2 c frozen blueberries, ice and water. I find I need extra protein in the morning to fill me up and this really keeps me full until my mid morning snack at 10:45.


Friday, July 01, 2011, 12:15 PM

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The PEERtrainer Shake Recipe is a super easy way to get some great vegetable protein in your diet. It keeps you fuller than whey protein. Here is a recipe to teach you how to make a shake that keeps you full till past lunch:


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