Getting more protein into breakfast

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With food restrictions. I’m starting ADHD meds and have been advised by the prescriber to eat more protein in the morning. This will be challenging.

I can now eat almonds after a successful food challenge test but still need to test other nuts.
I don’t eat meat, fish, eggs and try not to eat UPFs too often so wouldn’t add protein powder to anything. I did try some once and it gave me terrible stomach cramps over the few days I tried it. I have IBS and my gut did not like it at all. I don’t think I could stomach cooking anything beyond porridge on a school day morning and don’t have loads of time. I’m very active and need carbs at breakfast otherwise I feel faint by 9am. adding Greek yogurt to porridge wasn’t a pleasant experience and if I have yogurt for breakfast it’s not enough to keep me going. The school run is a 3 mile round walk and it’s hilly.

I’m currently eating leerdammer and breadsticks. I’ve had 18g protein from the cheese. I’ll have hummus and breadsticks for lunch as always. Dinner I’ve no idea. Maybe vegetable soup.

I don’t think I’ll succeed at this especially as the meds are likely to decrease my appetite.

What could I eat?!

I add chia seeds to porridge and don’t mind chia pudding. I don’t eat eggs at all though. I wish I could. I loved them when I was younger but they make me vomit now.

I was having issues with beans for a long time. You could try having literally one bean a day to slowly let your gut adjust. I found kefir also helped me and I now brew my own at home as it’s made my gut so much better. Home brewed is very strong tasting however.

Watch hack your health by Tim Spector on Netflix. The Zoe research has found that gut biomes can slowly adjust to eating more things but you just need to take it very slowly.

Have a fat free baby bel for breakfast too. I used to when ds was into them; 5g protein!

Half a block of organic Sainsbury’s tofu has a decent amount of protein in it and is relatively cheap. Add some sort of nice salad dressing or olive oil and apple cider vinegar to make it more palatable and just eat cold. Or make it sweet with honey or maple syrup!

not high protein

This is a difficult one because you are a vegetarian who can't tolerate the vegetables that have protein.

My foster son likes the protein pancakes with maple syrup.

It is possible that if you increase the range of plants in your diet alongside fermented foods such as yogurt, kefir, dark chocolate, tea, coffee, apple cider vinegar etc that your gut might become more diverse. Which could potentially mean you tolerate more beans, lentils, chick peas etc.

This could look like seeds, cinnamon, dried herbs and any spice you might like. Sprinkle a mix on all your foods. Do that for a couple of months and then start adding a very small amount of beans daily for another few weeks. Chia is an excellent option so it’s good you’re into that.

this is what the whole Zoe / Tim Spector thing is. If you’ve spare cash, buy their plant powder. When I looked at it though most of it you can get from the seed, herb and spice cupboard. They do have a freeze dried mix of several mushrooms in it which is I think where the cost comes from.

Spoon of Tahini added to porridge is another plant protein trick I’ve heard of.

suddenly becoming intolerant to many foods I used to be able to eat following iron tablets and a series of antibiotics is what led me to start looking around and it’s the advice from Zoe that has been the most effective.

Ha ha - remote electrocution when they post?!

OP it may be the sweeteners in the protein powder you tried which didn't agree with you rather than the protein itself, but there are foods which aren't eggs that you can eat.

Buy or make a nice granola with lots of nuts and seeds and have that with greek yoghurt & fruit.

chia seeds soaked in oat/nut milk with fruit can be nice

You could make a smoothie with frozen yoghurt, bananas, coconut water, peanut butter. Made add cocoa powder or fruit

I like skyr rather than yoghurt. You could try the Jason or Aldi protein sourdough breads to see if they agree with you. Delicious toasted, you can then add cheese or cottage cheese, almond butter (and other nuts once you've checked these out), whipped tofu cream-cheese type spreads...

Natural yoghurt with fruit and maybe the nuts you can take.

Im so disappointed. They taste like they should.

Although of you cant eat meat, pea protien powder, beans, nuts save for almonds or eggs - im thinking they might have more protein than carrots and lettuce - especially if you already eat cheese, oats, hummus, seeds so you are trying to add something extra

Does avocado feature

I remember quinoa was meant to be higher protien than other grains

I’d have Greek yoghurt - the 0% fat has more protein but I mix it up. Then some homemade granola with things you can eat. I make mine nut heavy with walnuts, almonds, Brazil nuts then pumpkin seeds plus cinnamon and some almond butter. I also soak chia seeds overnight in plant milk and add those. Then some milled flaxseed
powder. This is a decent amount of protein and fills me up until lunch.

Sorry I did read the post but if you can’t eat loads of nuts/seeds just add the ones you can eat.

If you've got time yogurt, fruit topped with chopped almonds, then a slice of toast with peanut better. If milk is OK, a milk based coffee.

Im not veggie but adore Marmite! thin scraping in wholemeal buttered toast yum! Off Boiled eggs soon, as more Chemo.I like Avocado on toast for a change .Also mushrooms or Tomatoes lightly fried .An old childhood favourite ,Brown bread Banana sandwiches .

This is me too. However, I do eat eggs, cottage cheese and Skyr, which helps.
OP doesn't like eggs and find Greek yogurt not enough.
I think protein powder maybe shouldn't be excluded...

Nice foods, but have they got to do with protein?

Seeded wholemeal bread and some wholemeal type sourdough bread can be a good source of protein. Aldi sell a protein sourdough toasting loaf that has 10g protein per slice.

Do you know which fodmaps your IBS reacts to? Protein while vegetarian, egg-free and no legumes is a tall order. It sounds like you are ok with dairy but not legumes so it could be that non-legume protein powders would be fine. Or if you need lactose free dairy, then Lf cottage cheese is available (I get a polish brand - Piatnica) and Arla ‘protein yoghurt’ is in fact skyr treated with lactase and is the best high protein LF yoghurt I have found.

You can make your own protein powder from the nuts and seeds you like-

https://www.instagram.com/reel/DPuAOShjBai/?igsh=aHFoZWQwY2d1Y25m

Where do you stand on cottage cheese, feta cheese, halloumi?

Are all your food restrictions medically required?

Several of mine are not. As my diet has become medically restricted, I have been working on getting over the psychological barriers to eating certain foods. A healthy diet is more important.

Can you have peanut butter ?
2 slices of seeded bread toasted with spread or butter , peanut butter and banana ?
That’s a very quick breakfast.
Or Greek yogurt / Skyr with berries .
Cheese and tomato on toast .

skimmed milk with collagen
porridge made with milk and chia seeds
yogurt and high protein yogurt

these are my protein breakfasts when not having eggs

200g of greek yoghurt with 10g muesli fills me up before school run. If it's Skyr thats like 18 - 20g of protein. Importantly means no chopping or washing up.

I do also have a snack at 10:00. Little and often (i have 1700 cals a day and 100 - 110g protein)