Sunday, July 14, 2013

7 Protein Packed Grab and Go Breakfast Ideas

Most people have heard that "breakfast is the most important meal of the day" but mornings can be crazy busy and I don't even have whippersnappers. Busy and without a plan in the morning can lead to grabbing some carby sugar bomb from a coffee shop pastry case, a greasy drive-thru breakfast or skipping breakfast altogether. Oh and if you think skipping breakfast saves calories it doesn't, research shows that people that skip breakfast tend to overeat at their next meal or graze the rest of the day to fight off hunger. With a little planning (Sunday's are a perfect prep day) you can have a week of healthy, protein packed breakfasts ready in a snap.

Here are 7 of my favorite Grab & Go Breakfast Go-To's:

1. Egg "Bites" (aka Crustless Quiche) - 24 cup mini muffin pan. 5 eggs and random stuff from your fridge, veggie bin, or leftovers and you have tons of protein packed breakfasts. Store in an airtight container in the refrigerator for several days, they freeze too. Reheat in toaster oven or microwave.

Oodles of Eggface Egg Bite Recipes

2. Yogurt Parfaits. Totally customizable. Protein-packed Greek yogurt, sweetened with Sugar Free Torani Syrup or your favorite fruit (fresh, frozen or canned.) Add chopped nuts, dried fruit, toasted seeds, nut butter. Boost the protein with a spoon or two of protein powder - the options are endless.

3. Protein Shakes. Milk or water, protein powder, ice or not, frozen fruit or not. Don't like protein powder... add Greek yogurt or cottage cheese for a protein boost. Change flavors up with Sugar Free Torani Syrups or fun products like powdered peanut butter.

4. Homemade Protein Donuts or Muffins or Protein Squares - Toss one or two in a snack size Ziploc baggie. I'd bring an extra to share. There is always a curious non-op around.

5. Egg on a Stick - The ultimate protein popsicle. Hard-boiled eggs and some seasonings to dip.

6. Breakfast Protein Souffle - If you love bread pudding you will love these. Cool, cover with foil, refrigerate, delicious cold.

Breakfast Protein Souffle flavors:
Apple, Pumpkin, Banana, Chocolate Banana, Banana Caramel Nut, Pineapple, Cranberry, Espresso

7. Pancake Bites or Ricotta Pancakes - Make these on the weekend, leftovers reheat easily in the microwave or they are delicious cold. Great on their own or smear some almond butter or Sugar free jam in the middle, wrap in foil and go.

More Eggface Pancakes

I hope some of these ideas help get your day off to a great start!

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Elizabeth Dayag said...

Thanks for these great ideas Shelly. I'm 10 months post-op VSG. I adore your bites and I'm ready to branch out into other options. A glitch I'm running into is what flour to use. I am allergic to tree nuts (almonds, walnuts, pecans, etc. [but peanuts and cashews are ok]). Can you suggest a good substitute for almond flour? Thanks for your guidance!

Michelle "Shelly" said...

I use Almond Meal/Flour a lot to replace white flour so... anything alternative flour you use should work (spelt, wheat, bean flours, coconut flour, etc) it may take some tweaking some burn more easily than others.

Kathy Sinnard said...

I make the egg bites all the time. Over night guests (non WL) actually love them. Thanks again!

Marina said...

Love these ideas, I've been having a hard time trying to figure out what to eat lately and this will help me out in the morning, all recipes look so good and healthy to me.

jennifer said...

I'm 2 months post surgery. These all sound great. I will mark these and try them. Thanks for the info.

Anonymous said...

Would this work with Eggbeaters as well?

Michelle "Shelly" said...

So glad you guys enjoy them!!


I don't use Eggbeaters so not sure. I wouldn't see why not though.

Anonymous said...

When you have a recipe with oatmeal as an ingredient, are you using quick or stone ground? Do you grind them? Etc.?

Can't wait to tty these! Thank you!


Michelle "Shelly" said...

Generally unless otherwise stated it's quick rolled oats.

Hope you enjoy them!

Miriam said...

I'm trying to figure out portions. How many "egg bites" do you eat for breakfast?

Michelle "Shelly" said...

Well portion size really depends on your Dr.'s plan for you and how far out you are and some are more dense (meat included) then others (just cheese & veggies) for breakfast I'd at 7 years eat 3-ish. The other day I had 3 with some broth based soup for dinner.

Unknown said...

Thank you for the ideas. It's Sunday so I can play around and make some breakfast for the week ahead.


barb rocheleau said...

You... Rock! :)

pugsmom said...

Best post EVER. Great yummy ideas. Thank you so much!!!!

Anonymous said...

These are great reminders and new ideas, even for me being a year out! Thanks!

Sally Edmonds said...

Is there a way to get the nutrition factors on your recipes? how much fat, sugar, carbs, protein etc. Thank you


Michelle "Shelly" said...

Hi Sally, Yes. To find nutrition info on my recipes (or anyone else's)