Breakfast solutions with less dairy and fewer eggs

Closeup on hands framing a heart on a woman belly

A few months ago, my Nurse Practitioner and I determined that a three-day bellyache was the result of an intolerance for milk protein and eggs. Since that time, I’ve cut back on both. Especially challenging has been finding breakfasts that have enough staying power (i.e. protein.) I also want these to be high on taste and fiber while staying low in fat, calories, sugar, and hence, Weight Watcher Smart Points (SPs). Yes, after over fifteen years on Maintenance, I still follow WW. Mostly.

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According to this guideline, I need 64 grams of protein per day.

Certainly, I could make a smoothie with veggie protein powder, but a tall, frosty glass of anything isn’t appealing when there is snow on the ground. And frankly a smoothie isn’t a very satisfying meal in general. I like to chew my food. In fact, the chewier the better.

With that in mind, here are a few breakfasts I’ve put into the morning rotation with no unborn chickens and only a little dairy now and then. It seems to be working. The Smart Points (SPs) are given, because that’s how I roll. For perspective, my daily SP budget is 23. All protein and Smart Point counts are estimates based on my calculations.
Something on toast: Tofutti cream “cheese” on half a bagel (6 SPs, 7 grams protein) or Better ‘n Peanut Butter on a Thomas Double Protein English Muffin. (7 SPs, 11 grams protein)

Bulgur wheat porridge: I’ve been making a big batch with almond milk instead of water. It takes about 20 minutes to cook but saves nicely in the fridge in an airtight container. I can simply microwave a portion for a few minutes, then add whatever fruit and sweetener I want. Berries or a banana are very tasty. 1 cup =5 SPs, 8 grams of protein made with almond milk and without added sugar

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Garbanzo flour mini-frittatas: I found the recipe for these on Pinterest. Sauté whatever veggies sound good (spinach, zukes, onion, peppers, mushrooms…) and portion it out into muffin cups. Put ¼ cup of the “egg mixture” on top and bake. It makes a dozen, so I freeze 3-muffin portions in zip-lock baggies. They are a bit bland, so I splash on some green Tabasco before I eat. 3 mini-frittatas= 6 SPs, 10 grams of protein

apple sausage
Apple & turkey sausage pita pocket

Apple & turkey sausage pita pockets: I admit this one is a little weird. Maybe it’s my German heritage, but I think it’s super tasty. 1 chopped apple, 3 fully-cooked turkey sausage links cut into discs, 1 pita pocket (I like Josef’s), 2 Tbsp syrup (I used sugar-free, but that’s just me). Toss apple chunks into a fry pan that you’ve sprayed with some Pam. Start browning. Add turkey sausage. Cook and stir until they are browned a bit. Remove from heat. Stir in about 2 Tbsp of syrup. Spoon the mixture into two halves of a pita. 2 filled pita halves= 4-5 SPs, depending on pita, with sugar-free syrup, 13 grams of protein

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Bob’s High Fiber Cereal: I can only find this online (or at Bob’s store in Portland, OR when I’m there), so I order a case and store it in freezer bags in the deep-freeze. Here’s my favorite way to make this: In a large-enough-to-allow-for-bubbling microwavable bowl, measure 1/3 cup Bob’s Red Mill Organic High Fiber Cereal, ½ Cup (or more) frozen mixed berries, and a scant 2/3 cup water. Microwave 5 minutes on 70% power. Top with 1 Tbsp brown sugar and ¼ cup of fat free plain Greek yogurt. Yes, yogurt. As long as I keep milk products to a minimum, my belly seems to be fine. One serving=6 SPs, 13 grams of protein when topped with Greek yogurt.

I still enjoy Eggo Low-fat toaster waffles with berries and yogurt from time to time and indulge in a couple of perfectly poached eggs on toast every few weeks. So far, so good. I have yet to explore the world of scrambled tofu. Maybe that’s next?

tofu scramble
This recipe looks promising.

 

4 thoughts on “Breakfast solutions with less dairy and fewer eggs

  1. I, too, like the sound of the pita, sausage and apple thing and think I will try it. I admire the way you take control of your health and your diet and find ways to eat what you know you should eat, Lorie. Doing so takes determination and creativity.

    Liked by 1 person

    1. This is just such a weird place to be. Not vegan, and just about the opposite of a lacto-ovo vegetarian. I like trying new things and revamping old favorites. Luckily, my 80%/20% program seems to be working. I mostly eat what I should and don’t let what I shouldn’t gang up on me. Even my once-a-year Eggs Benedict didn’t give me any trouble. Thanks for stopping by!

      Like

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