Trying to maximize protein and fiber without going too crazy on calories. What can I do to improve this?
by KidAtmos
9 Comments
Felidaes77
I think your chia intake is a lot. Why not use 10 grams (about 50 kcal), and top the other 100 kcal up with some nuts?
sinkingstones6
I like fair life skim milk, its a good source of protein. Agreed that it seems like a lot of chia seeds, they aren’t a great source of protein for the calories. If you like then you do you! But I don’t really like them at all and i wonder if people eat them just because they seem healthy.
Shiron10
I’d switch chia against psyllium seeds nutrition wise, 67% fiber, 15% protein, 250 kcal/100g from 1 brand
Also, oat/wheat bran is richer in fiber and protein than whole oats with lower kcal, try replacing a part of the oats or all of it with it
Wheat germ is richer in fiber and protein as well
Rye is like 19% fiber but slightly lower protein than oats, around 10% it appears, lower kcal tho, 320 compared to 370
Also, egg white oats seem to be a thing, never tried it tho but apparently you add eggwhites to the porridge, seems like an easy way for some extra protein
So I would make an oat porridge with rye, bran and germ as well as psyllium seeds and egg whites And berries obviously, those are healthy, nutritious and absolutely delicious 😋
Sorry, kinda overhauled your entire breakfast here 🫣😳
I hope somethings useful tho 😉
nneighbour
Do you need that much fibre in one meal? For a 1200 cal diet, the minimum is around 17 g a day. I usually get around 30 g. You could lower the chia seeds and get more fibre in other meals.
fivebynine
Switch out half to 2/3 of the chia seeds for psyllium husk. It’s got fewer calories and more fiber. I wouldn’t switch out the chia entirely, because you want that little bit of fat for satiety and the omega-3s are great, but a tablespoon is plenty for those benefits.
MediumAutomatic2307
Despite what people say, oats are really rubbish as breakfast cereal. Even steel cut oats are fast release sugar, and promote massive blood sugar spikes, and then a reciprocal crash, leaving you hungry a couple of hours later.
If you eat breakfast, then a whole protein based breakfast is better (omelette, bacon and eggs, ham and cream cheese etc).
DrStarBeast
Want the hard truth? The best way to max out your protein is with good old fashioned protein shakes.
Use egg whites as your liquid. Don’t waste your time with milk.
My protein shake is a combination of 4 protein powders, egg whites, and some berries. Comes to a whooping 105g of protein for something like 550 calories.
It will keep you full until dinner.
And use psyllium husk for fiber before bed and a small amount of oatmeal for breakfast. That with whatever other vegetables you eat during the day is enough. I’ll get downd00ts for this but the published fiber guidelines are honestly absurd. They’re designed for the average American diet in mind with high caloric fast food several times a week as a way to prevent obesity (with obvious results). Which I can bet you are NOT doing.
So long as you’re not constipated and having decent number 2s you’re getting all the fiber you need.
AgathaM
I eat 3 meals a day plus snacks and keep it under 1300. My breakfast ends up being around 200 calories.
On a week day, it is cottage cheese for protein, fiber one cereal for fiber. I add a tablespoon of jalapeño relish to spice it up and mix it all together. 14 grams protein and 18 grams fiber for 200 calories.
This morning, I had two egg whites (6 tablespoons), a slice of Canadian bacon, 30 grams of blended cottage cheese, 5 cherry tomatoes, a tablespoon of chopped onion, and two keto mini tortillas, as well as 3 ounces of fresh pineapple. 211 calories, 21 grams protein, 17 grams fiber.
I aim for a minimum of 25 grams fiber per day and 57 grams protein. The values were set based upon age, gender, height, and weight, along with activity level.
I’m currently 5’2”, 129 pounds (+/- 2 pounds on any given day), and am in my 50s. I’m moderately active (spouse and I walk 5 days a week or more, minimum 2 miles, and I will walk/jog 3x per week for 30 minutes) but I have a desk job.
To boost protein and keep calories low, ham is actually really good if you can have the fat. If you can’t, shrimp is awesome for protein and low calorie. I boost fiber with keto breads or added fiber as needed.
Alley_cat_alien
My favorite 2 breakfasts are 2T chia seeds soaked in 4-6T water. Then 3/4 c berries. Then either 1 c low fat cottage cheese or 1 c fat free Greek yogurt. So basically substitute the oats with cottage cheese or yogurt and cut the chia by 1T
9 Comments
I think your chia intake is a lot.
Why not use 10 grams (about 50 kcal), and top the other 100 kcal up with some nuts?
I like fair life skim milk, its a good source of protein. Agreed that it seems like a lot of chia seeds, they aren’t a great source of protein for the calories. If you like then you do you! But I don’t really like them at all and i wonder if people eat them just because they seem healthy.
I’d switch chia against psyllium seeds nutrition wise, 67% fiber, 15% protein, 250 kcal/100g from 1 brand
Also, oat/wheat bran is richer in fiber and protein than whole oats with lower kcal, try replacing a part of the oats or all of it with it
Wheat germ is richer in fiber and protein as well
Rye is like 19% fiber but slightly lower protein than oats, around 10% it appears, lower kcal tho, 320 compared to 370
Also, egg white oats seem to be a thing, never tried it tho but apparently you add eggwhites to the porridge, seems like an easy way for some extra protein
So I would make an oat porridge with rye, bran and germ as well as psyllium seeds and egg whites
And berries obviously, those are healthy, nutritious and absolutely delicious 😋
Sorry, kinda overhauled your entire breakfast here 🫣😳
I hope somethings useful tho 😉
Do you need that much fibre in one meal? For a 1200 cal diet, the minimum is around 17 g a day. I usually get around 30 g. You could lower the chia seeds and get more fibre in other meals.
Switch out half to 2/3 of the chia seeds for psyllium husk. It’s got fewer calories and more fiber. I wouldn’t switch out the chia entirely, because you want that little bit of fat for satiety and the omega-3s are great, but a tablespoon is plenty for those benefits.
Despite what people say, oats are really rubbish as breakfast cereal. Even steel cut oats are fast release sugar, and promote massive blood sugar spikes, and then a reciprocal crash, leaving you hungry a couple of hours later.
If you eat breakfast, then a whole protein based breakfast is better (omelette, bacon and eggs, ham and cream cheese etc).
Want the hard truth?
The best way to max out your protein is with good old fashioned protein shakes.
Use egg whites as your liquid. Don’t waste your time with milk.
My protein shake is a combination of 4 protein powders, egg whites, and some berries. Comes to a whooping 105g of protein for something like 550 calories.
It will keep you full until dinner.
And use psyllium husk for fiber before bed and a small amount of oatmeal for breakfast. That with whatever other vegetables you eat during the day is enough. I’ll get downd00ts for this but the published fiber guidelines are honestly absurd. They’re designed for the average American diet in mind with high caloric fast food several times a week as a way to prevent obesity (with obvious results). Which I can bet you are NOT doing.
So long as you’re not constipated and having decent number 2s you’re getting all the fiber you need.
I eat 3 meals a day plus snacks and keep it under 1300. My breakfast ends up being around 200 calories.
On a week day, it is cottage cheese for protein, fiber one cereal for fiber. I add a tablespoon of jalapeño relish to spice it up and mix it all together. 14 grams protein and 18 grams fiber for 200 calories.
This morning, I had two egg whites (6 tablespoons), a slice of Canadian bacon, 30 grams of blended cottage cheese, 5 cherry tomatoes, a tablespoon of chopped onion, and two keto mini tortillas, as well as 3 ounces of fresh pineapple. 211 calories, 21 grams protein, 17 grams fiber.
I aim for a minimum of 25 grams fiber per day and 57 grams protein. The values were set based upon age, gender, height, and weight, along with activity level.
I’m currently 5’2”, 129 pounds (+/- 2 pounds on any given day), and am in my 50s. I’m moderately active (spouse and I walk 5 days a week or more, minimum 2 miles, and I will walk/jog 3x per week for 30 minutes) but I have a desk job.
To boost protein and keep calories low, ham is actually really good if you can have the fat. If you can’t, shrimp is awesome for protein and low calorie. I boost fiber with keto breads or added fiber as needed.
My favorite 2 breakfasts are 2T chia seeds soaked in 4-6T water. Then 3/4 c berries. Then either 1 c low fat cottage cheese or 1 c fat free Greek yogurt. So basically substitute the oats with cottage cheese or yogurt and cut the chia by 1T