Before your next "well-balanced" breakfast of oatmeal and fresh blueberries, ask yourself this: Where's the protein and fat? After all, with the exception of eggs and sausage, typical breakfast foods—cereal, fruit, toast, pastries, and juice—provide you with almost nothing but carbohydrates, often in the form of sugar. And that means most morning meals are highly unbalanced.
Now most men already know they need high-quality protein—the kind found in meat, eggs, and dairy—to nourish and build muscle. But fat's important at your morning meal, too. That's because, along with protein, it slows the absorption of carbohydrates into your bloodstream, providing you with a steady supply of energy—instead of a quick sugar rush (often followed by a sugar crash).
And by keeping you full longer, this protein/fat combo can also help shrink your midsection. In a recent study, Louisiana State University researchers found that when people had eggs for breakfast, they ate 250 fewer calories during the rest of the day than when they had a bagel instead.
Of course, you don't need a magazine article to tell you how to make scrambled eggs. So here are six new ways you can fill your belly, feed your muscles, and energize your body first thing in the morning.
Almond-Pecan Waffles
These high-protein waffles are courtesy of Mary Dan Eades, M.D., author of Protein Power. (Check out her recipe-packed blog at proteinpower.com.) To boost the protein and fat while dialing back the carbs, she recommends a combination of pecans, whey-protein powder, and almond flour, which is a high-fiber, low-starch alternative to wheat flour.
You can make almond flour by chopping slivered almonds in a food processor, or you can purchase it preground at http://www.bobsredmill.com/. (For all the recipes found here, choose a protein powder that's nearly all protein—that is, one that contains little carbohydrates or fat—such as Designer Whey Protein or Optimum Nutrition 100 Percent Whey.)
1 c almond flour
1/4c finely chopped pecans
1/2c whey-protein powder
1 tsp baking powder
4 oz regular cream cheese, softened
6 eggs
1/4c heavy cream
While your waffle iron preheats, combine the almond flour, pecans, whey-protein powder, and baking powder in a small bowl. In another bowl, whisk the cream cheese and two eggs until smooth. Add the remaining eggs one at a time and whisk thoroughly after each. Mix in the cream, then stir in the dry ingredients. Spoon about 1/3 cup batter onto the hot waffle iron and cook for about 3 minutes, until golden brown. Top with sugar-free syrup, peanut butter, or fresh fruit. Or let them cool, place in a ziplock bag, and freeze. When you're ready to eat one, just pop it in the toaster.
Makes about six 7-inch waffles
Per waffle: 382 calories, 27 grams (g) protein, 12 g carbohydrates (3 g fiber, 3 g sugar), 29 g fat (9 g saturated)
Toast with Tuna
Think of it this way: You're simply trading the high-sugar jelly you normally use on toast for high-protein tuna salad. It's easy to make ahead of time, and by tweaking the conventional recipe to include cranberries, Men's Health resident chef Matt Goulding has added a hint of jellylike sweetness.
1 6 oz can solid white tuna
2 Tbsp dried cranberries, roughly chopped
1/4 yellow onion, minced
1 Tbsp mayonnaise
2 tsp balsamic vinegar
Salt and pepper to taste
Mix all the ingredients together. Serve a scoop on a piece of toasted whole-grain bread. Makes 2 servings
Per serving (on a slice of whole-grain toast): 230 calories, 22 g protein, 23 g carbohydrates (6 g fiber, 9 g sugar), 6 g fat (1 g saturated)
Now most men already know they need high-quality protein—the kind found in meat, eggs, and dairy—to nourish and build muscle. But fat's important at your morning meal, too. That's because, along with protein, it slows the absorption of carbohydrates into your bloodstream, providing you with a steady supply of energy—instead of a quick sugar rush (often followed by a sugar crash).
And by keeping you full longer, this protein/fat combo can also help shrink your midsection. In a recent study, Louisiana State University researchers found that when people had eggs for breakfast, they ate 250 fewer calories during the rest of the day than when they had a bagel instead.
Of course, you don't need a magazine article to tell you how to make scrambled eggs. So here are six new ways you can fill your belly, feed your muscles, and energize your body first thing in the morning.
Almond-Pecan Waffles
These high-protein waffles are courtesy of Mary Dan Eades, M.D., author of Protein Power. (Check out her recipe-packed blog at proteinpower.com.) To boost the protein and fat while dialing back the carbs, she recommends a combination of pecans, whey-protein powder, and almond flour, which is a high-fiber, low-starch alternative to wheat flour.
You can make almond flour by chopping slivered almonds in a food processor, or you can purchase it preground at http://www.bobsredmill.com/. (For all the recipes found here, choose a protein powder that's nearly all protein—that is, one that contains little carbohydrates or fat—such as Designer Whey Protein or Optimum Nutrition 100 Percent Whey.)
1 c almond flour
1/4c finely chopped pecans
1/2c whey-protein powder
1 tsp baking powder
4 oz regular cream cheese, softened
6 eggs
1/4c heavy cream
While your waffle iron preheats, combine the almond flour, pecans, whey-protein powder, and baking powder in a small bowl. In another bowl, whisk the cream cheese and two eggs until smooth. Add the remaining eggs one at a time and whisk thoroughly after each. Mix in the cream, then stir in the dry ingredients. Spoon about 1/3 cup batter onto the hot waffle iron and cook for about 3 minutes, until golden brown. Top with sugar-free syrup, peanut butter, or fresh fruit. Or let them cool, place in a ziplock bag, and freeze. When you're ready to eat one, just pop it in the toaster.
Makes about six 7-inch waffles
Per waffle: 382 calories, 27 grams (g) protein, 12 g carbohydrates (3 g fiber, 3 g sugar), 29 g fat (9 g saturated)
Toast with Tuna
Think of it this way: You're simply trading the high-sugar jelly you normally use on toast for high-protein tuna salad. It's easy to make ahead of time, and by tweaking the conventional recipe to include cranberries, Men's Health resident chef Matt Goulding has added a hint of jellylike sweetness.
1 6 oz can solid white tuna
2 Tbsp dried cranberries, roughly chopped
1/4 yellow onion, minced
1 Tbsp mayonnaise
2 tsp balsamic vinegar
Salt and pepper to taste
Mix all the ingredients together. Serve a scoop on a piece of toasted whole-grain bread. Makes 2 servings
Per serving (on a slice of whole-grain toast): 230 calories, 22 g protein, 23 g carbohydrates (6 g fiber, 9 g sugar), 6 g fat (1 g saturated)
Berry High-Protein Yogurt
With this recipe from Dr. Eades, you control the ingredients, the manufacturer doesn't. And that means you can ensure it's free of hard-to-avoid high-fructose corn syrup, while having nearly triple the protein of most ready-to-eat yogurts.
16oz plain yogurt
2c fresh or frozen unsweetened mixed berries
4 scoops (about 80 g) vanilla or strawberry whey-protein powder
2 packets Splenda (optional)
Line a 2-cup mesh strainer with a paper coffee filter and place it over a mixing bowl. Fill the filter with the yogurt, cover with a clean cloth or waxed paper, and set the bowl (with strainer inside) in the refrigerator for several hours. Much of the liquid from the yogurt will drain into the bowl, resulting in thicker yogurt. In a blender, puree the berries along with the whey-protein powder and Splenda. Once the yogurt has drained, place it in a large bowl and stir in the berry puree.
Serve in 1-cup portions and store for up to 3 days. Makes 4 cups
Per cup: 198 calories, 23 g protein, 17 g carbohydrates (3 g fiber, 13 g sugar), 6 g fat (3 g saturated)
Mocha Custard
A 12-ounce Frappuccino contains 44 g sugar and a hefty dose of caffeine, but hardly any nutrients. And really, should you ever spend four bucks on a glorified cup o' joe? Instead, try this custard alternative from Dr. Eades. It'll provide you with a jolt of java, a 21 g infusion of protein, and a hefty dose of coconut fat, which contains a healthy type of saturated fat (called lauric acid) that studies have shown boosts immunity.
1 14 1/2 oz can premium coconut milk (Look for it in the ethnic-foods section of your grocery store.)
2 c strong coffee (regular or decaf)
3 eggs, beaten
3 scoops (about 60 g) chocolate whey-protein powder
4 packets Splenda
Pinch of salt
In a saucepan, combine the coconut milk, coffee, beaten eggs, whey-protein powder, Splenda, and salt; whisk to mix well. Gently cook over medium heat, stirring constantly, until the mixture begins to thicken and lightly coats the back of a spoon. Remove from the heat, pour into a covered pitcher, and cool quickly by placing the pitcher into an ice-water bath until it's half submerged.
Serve chilled in 1-cup portions for a quick breakfast. Or blend it with crushed ice until smooth and thick for a frozen mocha treat. Makes 4 cups
Per cup: 326 calories, 21 g protein, 5 g carbohydrates (0 g fiber, 3 g sugar), 27 g fat (21 g saturated)
With this recipe from Dr. Eades, you control the ingredients, the manufacturer doesn't. And that means you can ensure it's free of hard-to-avoid high-fructose corn syrup, while having nearly triple the protein of most ready-to-eat yogurts.
16oz plain yogurt
2c fresh or frozen unsweetened mixed berries
4 scoops (about 80 g) vanilla or strawberry whey-protein powder
2 packets Splenda (optional)
Line a 2-cup mesh strainer with a paper coffee filter and place it over a mixing bowl. Fill the filter with the yogurt, cover with a clean cloth or waxed paper, and set the bowl (with strainer inside) in the refrigerator for several hours. Much of the liquid from the yogurt will drain into the bowl, resulting in thicker yogurt. In a blender, puree the berries along with the whey-protein powder and Splenda. Once the yogurt has drained, place it in a large bowl and stir in the berry puree.
Serve in 1-cup portions and store for up to 3 days. Makes 4 cups
Per cup: 198 calories, 23 g protein, 17 g carbohydrates (3 g fiber, 13 g sugar), 6 g fat (3 g saturated)
Mocha Custard
A 12-ounce Frappuccino contains 44 g sugar and a hefty dose of caffeine, but hardly any nutrients. And really, should you ever spend four bucks on a glorified cup o' joe? Instead, try this custard alternative from Dr. Eades. It'll provide you with a jolt of java, a 21 g infusion of protein, and a hefty dose of coconut fat, which contains a healthy type of saturated fat (called lauric acid) that studies have shown boosts immunity.
1 14 1/2 oz can premium coconut milk (Look for it in the ethnic-foods section of your grocery store.)
2 c strong coffee (regular or decaf)
3 eggs, beaten
3 scoops (about 60 g) chocolate whey-protein powder
4 packets Splenda
Pinch of salt
In a saucepan, combine the coconut milk, coffee, beaten eggs, whey-protein powder, Splenda, and salt; whisk to mix well. Gently cook over medium heat, stirring constantly, until the mixture begins to thicken and lightly coats the back of a spoon. Remove from the heat, pour into a covered pitcher, and cool quickly by placing the pitcher into an ice-water bath until it's half submerged.
Serve chilled in 1-cup portions for a quick breakfast. Or blend it with crushed ice until smooth and thick for a frozen mocha treat. Makes 4 cups
Per cup: 326 calories, 21 g protein, 5 g carbohydrates (0 g fiber, 3 g sugar), 27 g fat (21 g saturated)
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