I’m 19, make 3 sunny side up eggs with salt & pepper every day.😂(I work out daily) I’ve got everything else handled nutrition wise (lunch & dinner). I just slack on variety breakfast wise. I don’t know what else to make for breakfast and I don’t have variety at all with the same level of simplicity. Any help is appreciated thank you for your time ladies & gents.
I’ve been mixing 1 cup of dry old fashioned oats with 2 scoops of protein powder. 540 calories and about 60g of protein. Add water to the oats and microwave for a minute or so, then add the protein powder. You can throw in other stuff as well like berries, peanut butter, etc.
I got the nicest breakfast I ever had in a café in my town. Sourdough bread, toasted, with avocado, scrambled eggs with salt, pepper and a little bit of chilli powder, grilled tomatoes (also with salt and pepper) and smoked salmon, or you can swap out the salmon for bacon if you like but wow the smoked salmon is delicious.
Another good one is porridge with half an orange in the porridge, the other half juiced into it, a banana cut up and mixed in, mixed berries (i use frozen because its cheaper), chia seeds, 2 tbsp smooth peanut butter and goji berries. Also delicious and really filling.
I often like savory oatmeal. So I’ll have an egg over-easy with some soy sauce and chili crisp, some kimchi, some seaweed flakes (etc), and some pickled vege.
Or thick cut wholegrain toast with almond butter and Marmite.
Or leftovers.
Its super common i know but recently i started to make fermented oats for breakfast (i read about it in dr Cate Shanahan’s book).
Not sure if its the best way to do, but i mix oat with warm water and kefir, then cover and keep on room temperature until the morning. It may sounds strange, but its nice, has a nice yoghurtish smell and according to the “smart people” it should have more good bacteria because of the fermentation process.
Then i add penaut butter, mixed nuts, mixed seeds and protein powder. It has a lot of calories so adjust for your own needs the nut portions.
It’s hard to beat eggs for nutrition. But get one of those egg cookers that makes 6 boiled eggs. They are better for you, but you have to peel them. If there is anything better for breakfast, it’s sardines. Consider whether three meals a day is excessive.
You really can’t think of anything healthy?
I tend to have 3 eggs, scrambled, on a slice of whole meal bread and 50g porridge oats made with water, a handful of blueberries and a teaspoon of honey for my breakfast and honestly I don’t feel hungry again until like 3pm after eating that at 7am
Cook up a big batch of scrambled eggs, throw in chopped steamed potatoes, frozen onion/bell pepper, and a can of beans strained to make a scramble. Get some whole wheat tortillas preferably made by a local mom and pop.
Everyday take a tortilla throw some of that scramble you made for the week in there, maybe add a little cheese, micro wave it, then eat with hot sauce or pico de gallo and good to go.
I eat two servings of oatmeal, 3-4 eggs, high protein yogurt (I do about 25-30 g), and a blended protein coffee (low caffeine) every morning. I have been doing this for 2 years. I also drink 18 oz of armra, BCAAs with electrolytes and 100 mg caffeine, and greens mixed together with my breakfast.
Oatmeal, you can add berries, peanut butter, protein powder. I guilty have oatmeal just as much as you have sunny side eggs.Smoothies are another fav to go. There’s a ton of great options for whatever you craving
2 eggs, one banana and some vanilla. Voila pancakes! I also add flax and PB powder to thicken it up a bit. You could add protein powder for more protein. Also cottage cheese and fruit or on bread. 1 cup has a lot of protein.
Oats, fruit, or a grain. Whole wheat toast, and actually I just discovered Thomas Whole Wheat English muffins, the 100 cal ones that have 8g fiber which is pretty good for one item
Also, veggies, cheese.
Eggs and oats are good for breakfast, for the oats you can make it either savory or sweet. For the carbs you can try different types of breads (mix of cereals and seeds, whole wheat, figs, nuts…) or even rice like Asian countries. I don’t know your acid tolerance but some people get sick in the morning if they drink coffee or eat something acidic. Try to add fruits or veggies you like, don’t be afraid to play around your mood, either fresh or frozen or dry. For healthy fats you can add a bit of olive oil onto your toasts, grab a handful of nuts (almonds, cashews, pistachios…). It depends on your appetite and activities. To eat enough fibers you can eat your fruits instead of juice, this makes you fuller rather than just absorbing the sugar content.
I do egg in a hole with a slice of ham. I use a small circumstance cup to cut a whole out of the venter of the bread and place it in the pan to toast, flip after a couple minutes then crack your egg in the Center of the hole of bread. flip once after about 5/6 minutes and cook another 1-2 minutes depending how runny you like it. While this is going on I usually fry a bit of ham on the side and then throw it on top of the cooked egg on bread and eat it with hot sauce +/- ketchup like an open faced sandwich kinda. Absolutely DELICIOUS
My favorite is hummus toast with tomato, baby greens, onion, and Cheyenne pepper
Also a veggie and potato hash with cubed potatoes and cooked squash, zucchini, spinach, onion, black beans. Delicious. I’m vegan but you could add meat if you decide or even the egg