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 eat either greek yoghurt or cottage cheese with berries and flax seed or chia seeds with soy milk and berries. If I want something savoury, I have tofu scramble or something like shakshuka with tofu slices instead of eggs. I also make my own wholemeal bread to which I add milled flaxseed and a mix of other seeds to up the protein, just in case I fancy toast and nut butter.

I make a lot of smoothies with silken tofu - with and without yoghurt, is an easy and tasteless addition. You can prep them the night before and blend in the morning. I find they fill me up by themselves.

A bigger portion of yogurt

A bigger and better lunch.

I white train three times a week. I normally hit about 130 g of protein per day. Probably a bit too much for you though. So my go to breakfast is a protein coffee from Aldi plus a scoop of unflavoured protein powder. Two eggs and a banana. The best protein powder I can recommend. Is bulk you can find it on Amazon. You should try to hit about 30 g of protein per meal. Chicken and tuna and baby bell are your best friends. But remember eat fibre. Too much protein will sit in your lower bowel like concrete if you don’t eat at least 30 g of fibre per day.

Sorry, I just read that you’re vegetarian. Then I would recommend some blueberries Greek yoghurt with unflavoured protein powder mixed in a really good high protein breakfast.

https://joytothefood.com/cinnamon-roll-protein-baked-oats-without-protein-powder/ Baked oats with greek yoghurt

I'd just give up on "traditional" breakfast foods and go with carbs+protein rather than trying to adapt breakfast stuff.

A sandwich first thing would give you both while being easy and fast to make. If you really do want breakfast foods then eggs are a great option.

She doesn't eat eggs. What do you suggest she puts in the sandwich? Except cheese.

I'd probably at least start eating eggs, to be honest. If you're worried about animal welfare you could see if you can find someone local to you with chickens, that's what my otherwise vegan friend does.

If you can't think of a single veggie butty except cheese then you have a very boring diet.

How about these with peanut butter or cottage cheese or hummus. You should be able to get up to 20g relatively easily especially if you could supplement with some Greek yoghurt a smoothie made with yoghurt or a cube of cheese or handful of nuts or seeds on the side.

www.tesco.com/groceries/en-GB/products/323421889?srsltid=AfmBOoouoG9ttzZFt32uHGyvUNe55p8PoV3SZl1s3Y0brsehkk2qaC9C

I am veggie! I eat an Asian diet, hardly boring! 😀
But she wants protein. And doesn't eat beans. so can only think of peanut butter or cheese or hummus.

seeds And nuts / nut butter in your porridge?

Smoothies made with silken tofu

Tofu scramble, you can add chickpeas and veg and it’s really quick to make

Chia pudding

Add almond butter, nuts and seeds to porridge

Roasted/Air fried chickpeas for snacking on

New York bagels have started doing some high protein ones which my sons say were good, can't comment personally as never got one🙄 think they had 15gr protein in them.

It's worth trying things multiple times, instead of just writing them off after a single bad experience. Plus, there could be several sources of any particular problem - e.g. the yoghurt + oats. Could be because of the fibre in the oats, which could be relieved by mixing them in advance, as with the previously mentioned "overnight oats/chia pudding". Could even try dairy/lactose free + ground oats.

As for the sunflower seeds etc. "only if they're salted" - you sincerely need to know which are just preferences, which are issues, and what you draw a solid line with what you eat.

Where you are making choices e.g. idk... People that refuse to eat eggs that aren't free-range or whatever... You really should be as flexible as possible when you are starting a diet plan, and only tighten it as you are in a regular routine, and familiar with what is/n't safe.

Best wishes, and good luck

If you are OK with oats you could have oatcakes with cheese instead of breadsticks.

Peanut or almond butter on seeded bread also a good option. I get the Jason’s seeded ciabattin which has 5g protein per slice so would be more than 15g protein for breakfast which is not bad.

Or you could make chia “jam” with frozen fruit and chia seeds.

If you have time to prep, you could make your own rolls/bagels with flour and Greek yoghurt.

Also - there’s nothing wrong with a bar and a piece of fruit or juice if that’s what’s is easiest for you pre school run. I’m not a breakfast lover so that’s what I revert to quite often. The Deliciously Ella ones are my favourite but I like the Trek ones, Pip & Nut or Nakd for protein versions (although they’re really not that high in protein!).

Alpro soy Greek yoghurt has more protein in than dairy Greek yoghurt ( and less saturated fat) You could add nuts and seeds to it.

I'm not sure that's true @TheGrimSmile - what Greek yoghurt are you comparing?

Do you have whey protein? I tried it once and it gave me terrible stomach cramps. DD said it was caused by the whey. I am fine with pea protein. The one I have now is a UPF, so this evening I have been researching other options. Purition seems about the best.

Oh gosh, this thread has made me laugh. So many suggestions for eggs when I said they make me vomit! I was quite excited about the cinnamon oat bake until I saw it has eggs.

Today has been a leerdammer and breadsticks day. I didn’t eat lunch and had to force more cheese and breadsticks down for dinner. I have, according to my fitness pal achieved 79g of protein which is 3g more than my goal on there. I don’t know how that goal is calculated though.

The pea protein powder was definitely the issue. It gave me horrendous stomach cramps. I gave it a good go then stopped and retried a few weeks later. Same issue.

I can now eat hazelnuts so chocolate hazelnut spread here I come!

I’ve ordered an ancient grains seeded loaf from Waitrose with my shop tomorrow. A big slice of that toasted with some cheese or chocolate hazelnut spread will be amazing. I don’t like marmite.

My diet usually consists of:
porridge with chia seeds and too much sugar
decaf tea
water
breadsticks and hummus
carrot sticks
some kind of homemade veggie soup,
homemade veggie pizza, with actual vegetables on it,
homemade bread with a seeded crust unless the dc complain, if do just a regular loaf,
occasional pasta with homemade sauce veg and cheese but rare these days,
the odd chip barn from the chippy for lunch on hungry days which is about once a month, Greek yogurt with strawberries, raspberries, chia and honey.

Tofu and noodle dish but rare
Starbucks coffee on days out.

I like halloumi. Cottage cheese not so much-I’d have to be in the mood for it. Tofu, yes. Never had seitan. Peanut butter-need to test peanuts but if I’m not allergic then yes, I’ll eat it as long as there’s more jam than pb on my toast. I’m not keen on how it sticks to the roof of my mouth. I’ve heard the cure is to butter the toast first but I’d rather not. I do eat lentils and my own lentil soup is one of my favourite dinners. Especially with dumplings.
I’ve never tried kefir. I might give it a go. The homemade granola might be something that works well with the Greek yogurt. I’ll try it. Thank you.

Thank you for the sensible suggestions. I’ll refer back to this thread as I go along.

Do you eat cake op? The reason i ask is that cake contains egg too, and you wouldn't taste it in the baked oats.

Here is a vegan version, just add Greek yogurt for more protein https://www.simplyquinoa.com/blended-vegan-baked-oatmeal/

or this

https://plantbasedandbroke.com/protein-baked-oats/

I agree with @LordEmsworth - have porridge in the morning and then yogurt later.
Tesco has 0% Greek style yogurt pack of 4, really nice a bit later in the morning, or try fat free cottage cheese.

I also eat the Alpro protein yogurts which have 15g of protein I think.

A couple of ideas.

Use almond spread and almond milk to make smoothie (fresh or frozen strawberries for sweetness)

As you are trying different nuts peanut butter might be good. If you can find powdered peanut butter it can be good to add to things like porridge.

You mentioned baked porridge before I have made it using mashed banana rather than egg if you could add in some of the nuts and or seeds either whole or butter form that could up the protein.

I sometimes make my own protein powder. I use skim milk powder, peanut butter powder and hot chocolate powder made without artificial sweetener. I mix that with milk.

You can add skim milk powder to porridge or Greek yogurt to increase the protein content to.

This one is a bit out of left field but ... There is a bariatric surgeon in the US who advocate for a mainly plant based diet post bariatric surgery. As bariatric patients need high protein small volume food I wondered if he might be helpful. His name is Dr Weiner and he has a book called pound of cure. You might find some recipes that work from him. I liked the cottage cheese with spiced mango for breakfast.

Also it might be worth trying to see a dietitian a good one will help find workable solutions for you.