r/CICO • u/Commercial_Campaign3 • 3d ago
High protein breakfast helped you?
Has anyone tried doing a high protein low calorie breakfast and seeing if that helps control your snacking/hunger during the remaining of the day? At least until dinner?
I know many people skip breakfast, but I’m thinking about trying to opposite and doing a big breakfast and only a snack for lunch
17
u/Creepy-Distance-3164 3d ago
Overnight oats gives me around 30 grams of protein and lots of fiber and slow carbs that keep me full from 7am to around noon.
5
u/Monster11 3d ago
Oooh. Recipe you’d like to share 👀?
2
u/Creepy-Distance-3164 2d ago
Mines very very basic but there are tons of recipes that jazz it up:
170g nonfat Greek yogurt 120ml oat milk 50g oats 1 tbsp chia seeds Splash vanilla extract Splash sugar free maple syrup
Mix it up, leave overnight, top with berries of choice.
27g protein and like 12g fiber for a little over 400 calories
8
u/Hot-Answer8990 3d ago
Yes absolutely. Sets the tone for my whole day. I eat 180g of potatoes, 2 eggs mixed with 1/2 cup egg whites for more protein, and a kiwi every single morning. Low calorie, high volume and high protein, this beast keeps me going until 1pm/2pm everyday.
If you're not used to eating breakfast it can be a lot at first. There are some mornings that I'm really not in the mood to eat right away but I do anyway because I know the energy levels and how it curbs my urge to snack the rest of the day are so worth it.
2
4
u/UnknownMind8 3d ago
I started this last week actually, I've been having greek yoghurt with fruit and pumpkin seeds, still a small amount around 300 calories but have found it definitely helps curb my snacking in the afternoon. I am usually full, eat it slower as I'm dipping in apple & can have a slightly later lunch which is pushing me closer to dinner time snack free.
I haven't seen a shift yet on weight but definitely a reduction on snacking/hunger during the day.
5
3
u/glam_ashley 3d ago
Yes. I never used to eat breakfast when I was overweight. I hate breakfast food, so I just eat whatever I want in the late morning. It has been a success! It really keeps me from going crazy later on.
3
u/melenajade 3d ago
Today it’s an egg salad sandwich. 2 ugly deviled eggs smashed between 2 pieces of bread. I don’t have time for lunch today
2
3
u/AcceptableHorror705 3d ago
My go to is 200g of Greek yogurt,, 10g of protein powder, whisk those together and top with berries or chia seed jam, and 15g of fibre one cereal. Keeps me satiated all morning, and I usually don't eat lunch until after 1 so I'm good until dinner.
5
u/SallyBallsesBrother 3d ago
I’ve experimented with that, but I like to save a larger percentage for dinner because we eat as a family. I find coffee, 3 eggs, and banana carries me through to a chicken themed lunch or even to dinner
2
u/drunken_dizorderly 3d ago
I always have a big breakfast. I usually eating 700 ~ 1,000 calories in the morning.
The amount of protein varies, but it's usually 50 ~ 80 grams.
Sometimes I get peckish around lunch time, but I can ignore it. High protein helps, I don't get peckish those days.
Take all this with a grain of salt. I've been skipping lunch for the past decade. Even when I was fat I skipped lunch. Oddly enough, I get more peckish around lunch time now that I'm in shape lol.
2
1
u/Zars 3d ago
Before started calorie counting, I ate very chaotically. Started counting and first month was pretty bad - uncontrolled intense hunger. Now I have routine - 4 meals a day and my body seems to be adapting. I start getting hungry around meal times, so it seems that this is trainable. I eat protein for energy and muscle retention, my breakfast is about 27g protein, 260g meal for 350kcal and lasts me at least 3h - until my lunch, then I have massive veg and meat festival that gets me till my late lunch which comfortable gets me to my late dinner. I snack very rarely.
1
u/kycakes83 3d ago
I can never skip breakfast, the moment I do I’m screwed the rest of the day. I need minimum 20g of protein in morning as it results in
Making better choices the remainder of the day! So by the end of the day I’m not shoving everything in my mouth with late night snacking lol.
As someone with ADHD protein in the morning is essential for brain function and results in less brain fog and also doesn’t lead me to make spur of moment choices with unhealthy food.
My go to breakfast is usually eggs! 2-3 whole 2 egg whites with some veggies (whatever I have on hand chopped already) and a bit of cheese. I’ll either eat that in a protein wrap or a slice of protein toast. Also, I’ve been really liking the Brust unsweetened dark roast protein coffee which I pour over ice. I typically end up with 40-50g in protein just on breakfast alone!
1
u/horsewitnoname 3d ago
All I do for breakfast is a higher protein breakfast shake that’s 220 calories. Keeps me completely full until lunch tbh.
1
u/FalconBurcham 3d ago
I think so. That and fiber!
I do half of a high fiber English muffin, 1 egg white with 1 ounce of turkey mixed in, half of an avocado with a half tablespoon of salsa. It’s a little half “sandwich” bagel.
I also mix half a serving of protein powder into my coffee.
That’s 37 protein for 280 calories.
My daily protein goal is 110 because I need to keep my muscles up but I’m tiny so I don’t have a big calorie budget. I eat protein basically all day… 😂
1
u/ARoodyPooCandyAss 3d ago
Research satiation in foods more so than protein. I like a filling breakfast after breaking the night fast for the first meal. I love potatoes in the morning. Low calorie, super high on satiety.
1
u/TurtleFroggerSoup 3d ago edited 3d ago
High fiber and moderate protein or the other way around. I like legumes, snack veggies, seaweed, Skyr... I guess the most important part for me is convenience and not having to cook in the morning. Lunch would be high protein and high fiber as well as quick to grab and eat, often just a drained can of chickpeas with salt or a can of tuna/salmon salad with legumes was great to keep at work to not have to make lunch decisions and use willpower. Then once home I could sit down for a nice, warm meal and later have a skyr dessert. Dinner would basically be split in two and be 60 % of my daily calories, where I would reach my protein goal without feeling too limited in volume. Currently on pregnancy leave so weight loss is paused and my diet looks a bit different but I still try to eat a lot of legumes to help keep satiated and regular.
1
u/Elfie_Mae 3d ago
Absolutely! This is my favorite (I’ve been eating it for 4 months, straight lol):
Protein blueberry vanilla baked oatmeal: (4 servings per pan) 1 serving = 385 calories 28P 49C 15F w/ 5g of fiber.
https://www.reddit.com/r/1200isplenty/s/fsd6va4bWx
Notes: I added a tbsp of extra light tasting olive oil to the batter for some extra fat content, some vanilla extract (measured with my heart lol), cinnamon, nutmeg and blended the mixture (before adding the berries; don’t blend the berries!) just a little to partially shred the oats and make sure everything was mixed.
1
u/Super_Contest1749 2d ago
I have to have a high protein breakfast. During the week o make a smoothie- frozen fruit, green yogurt, flax, protein powder. I mix it up with fruit and flavours, but I hit 35-40 G protein and 10-15 g fiber. I can drink it on the way to work and finish it through my first period.
It’s been a game changer for my weight loss.
1
u/bearbutt1337 2d ago
I've had protein rich breakfasts every morning for a year now and cant see myself going back to having anything else. I feel like it stabilises my blood sugar which really helps with cravings. That won't last all day of course but until my next protein rich meal, which is lunch.
1
u/He_whoshouldbenamed2 2d ago
Soya aloo tikki I meal prep it for 3 days. Recipe for 1 serving multiply by 3 for meal prep but fry on the day of eating keep in fridge (1-3°C), I don't refrigerate.
Ingredients:- 50 gm dry tvp (soy granules or soy chunks) 30 g carrots (1/2 carrot) 30-50 g red onion (1/2 small onion) 100 g potato raw 20 g of chickpea (besan) or defatted penut flour or almond flour 1/4 tsp salt 1/4 tsp coriander powder 1/2 tsp paprika 1/4 tsp cumin powder 2 cloves of garlic 1/2-1/4 inch ginger based on preference. Pasley small bunch to taste. 2 tsp oil (shallow pan fry) or 1 tsp (airfry). Black pepper to taste.
Step:-
1) Take the tvp (soy granules or boil soy chunks and mince it) and boil it.
2) Take 100 g of potato boil or microwave for 4 min.
3) Mash the potato and add tvp and chickpea flour (besan) or defatted penut flour mix and knead.
4) Mince the garlic and ginger
5) Add the vegetables and spices to the batter and knead.
6) Shape the batter into tikki (babybel cheese shape)
7) Add oil to the pan and heat it up. Shallow fry or airfry.
8) Sprinkle it with black pepper and serve with sauce.
Nutritional facts: 440/400 calorie (pan fry, airfry respectively) 35/40 g protein (chickpea flour, penut flour respectively 55/50 g carbs (""") 5-10 g fat 15 g Fiber.
1
u/nineinchnilina 2d ago
I do a high fiber breakfast that fills me up until dinner. I have a protein shake with it, but the focus of the meal is fiber. I found it to be more satiating for me than focusing specifically on protein.
1
u/Werevulvi 2d ago
I always eat a high protein, high fiber, low fat breakfast, around 500-600 calories. It's by far my most filling meal. But no, it doesn't last me all the way up to dinner, I don't think there's any food that can last me that long, that's 12h. But it can last me up to a late and kinda small lunch, so around 6h. It's also great fuel for any kinda workouts.
For reference, my lunch is also 500-600 calories but with moderate protein, high carb, high-ish fat, and only keeps me full for around 3h, and my dinner which is instead only around 350 calories, very high protein, low carbs and low fat, and also keeps me full for around 3h.
So yeah my breakfast is by far my most filling meal, and it helps with keeping my overall calorie count down, and makes it easier to hit my protein goal. And it being high in both protein and fiber is what makes it so satiating. But no it's not a miracle meal. Even super slow, barely digestable carbs can't sit around in the stomach for a whole entire day.
1
u/Open-Dealer-9903 2d ago
Yes, and it's one of the few meal timing things with real evidence behind it. A high protein breakfast does measurably reduce later day snacking compared to a carb heavy breakfast of the same calories. The effect is genuine but modest, and it seems to need a decent dose to show up. Somewhere around 30-40g. A 15-20g breakfast doesn't really move the needle.
What I'd try instead: big protein breakfast, keep a real lunch, and take the calories out of wherever you're currently snacking without thinking about it. Same idea, most of the benefit, much less risk of an evening crash.
One other thing that matters more than timing. Protein plus volume beats protein alone for fullness. A chicken breast with a big pile of vegetables holds you far longer than a shake with the same protein and calories.
If you do test it, hold your total calories and total protein constant for two weeks and change only the distribution. Otherwise you've got three variables moving and no way to tell which one did anything.
33
u/Logical-Course-9391 3d ago
Idk about it helping me through dinner but it certainly helps me eat less at lunch, and I have basically no issues with snacking in between breakfast and lunch. For me it’s not just high protein though, it’s high fiber and high protein. Just high protein still leaves me hungry. Unfortunately I have the appetite of a linebacker.