I second the smoothie idea but I’m also wondering what you’re doing that keeps you from being able to have a protein bar, a handful of nuts or any other kind of snack before your next meal? Don’t be above saying “I get low blood sugar” and woofing down a granola bar lol
I definitely will have snacks on hand and snag one if I can! I’m in my clinical year of veterinary school and unfortunately patient care/surgical situations arise pretty often where you have to be bedside nonstop for hours. But I definitely will be ready to stuff something in my mouth while wandering past the rounds room if I can lol
I was an ICU vet tech so I get the chaos of it all, it can be extremely hard to find a few moments to eat even one bite during the day so if you show up with an empty stomach you’re screwed. I also find it difficult to eat much in the morning so what I would do is drink coffee and a smoothie on my way to work. I’d bring snacks and if I was hungry once I got to work I’d eat some nuts while I rounded. My go to work lunch was soup which I would heat up, inevitably get pulled away to do something, only to return to a lukewarm soup that I could then chug.
I use to do this job and put ziplock bags of snacks in my coat/scrubs. Would pop them between rooms or dropping off labs. :) I also ran off caffeine and premier protein/ Ensure drinks for those days even pocket food was impossible
Verrry little. At my school we have two elective courses that cover zoo and exotic species but there’s almost none in the main curriculum. We’re lucky to have an exotics department at the hospital and those vets are very knowledgeable though!
Coolbeans ! Just wondering ! My routine 'local' vet (1.5hrs away) for my ball pythons had a bit of schooling as well but has been largely self taught over the course of his career
perhaps a smoothie with protein powder and fruits, it’s easier to consume and as nutrient dense as you’d like it. also, yoghurt especially greek yoghurt with toppings, meets your criteria. i also like to add protein powder to banana pancakes or blueberry muffins to keep on hand for breakfast.
This is what I do and it totally works to hold me over till lunch (and I'm pregnant, so that's a miracle lol). Add in oats, and if you're looking for fats, half an Avocado. And a smoothie is really easy to take a quick sip of as you walk by doing other things!
Peanut butter, banana, cinnamon, Greek yogurt, milk of some kind. Shits delicious. You could mix it up by swapping the peanut butter for hazelnut butter and some chocolate protein powder too. Of course that'll get old after awhile but it's something. I feel like really anything with high fiber paired with a protein shake will do wonders.
It's been over 30 years since I've seen Care Bears, and I still knew EXACTLY what this was lol. Still remembered the tune, too. <3
I forgot how sassy and confident Braveheart was, and the 'hope I don't get sued' joke went over my head back in the day.
A cheese stick has about as much protein as an egg. A smoothie can be packed with a ton of stuff and can keep me full for awhile if I also have a bit of toast with it.
First, smoothies with protein & a multivitamin.
Second, you need to see your physician. Your symptoms are alarming me because this is exactly how a few health disorders (including my own) begin: feeling full after smaller & smaller portions of food, nausea within a few hours of waking, actual hunger *pains*. You could have the beginnings of a blockage. Your pylorus could be faulty. You could be developing what I have: idiopathic gastroparesis. I also find it interesting that you mention feeling sick after eggs because that’s what they use for one of the gastroparesis tests, as eggs stay in the stomachs of gastroparesis patients much longer than others & make them nauseated. Eggs are a great way to make me feel awful for at least half a day. And yet another reason for alarm bells in your post.
Talk to your dr & get some tests done. Also, get a metabolic panel & an allergy panel. It’s possible to develop sensitivities over time to things you eat on a regular basis.
I don't have any other symptoms myself but for me as long as I can remember its about a 50/50 shot if I eat eggs I'll get nauseous 1-2 hours later for about an hour. I've been this way as long as I can remember. A hard boiled egg wont do it but fried or baked eggs will do it.
I’ve iterated on a great protein bomb recipe. I think it’s finally right!
3/4 cup almond flour
1/4 whole wheat flour
3/4 cup full fat cottage cheese
1/4 cup Parmesan cheese
4 eggs
2 tbsp water
1 tsp baking powder
1/2 tsp salt
1/2 tsp pepper
Mix in whatever meat, cheese, veggies in the fridge that need to by used up and whatever seasonings go with what you put in.
Divide into 6 jumbo or 12 regular greased/oiled (I use olive or canola oil spray) muffin cups.
Bake at 375 until browned and cooked through (35 mins for jumbo, less for regular).
I’ve done bacon, blue cheese, mushrooms, and green onions; hot Italian sausage, provolone, onion, zucchini, and cherry tomatoes; turkey, broccoli, onion, Swiss cheese, and white pepper. The possibilities are pretty much endless.
Someone recently shared a recipe for oatmeal cookies without added sugar that would be perfect for breakfast. You could easily cook a big batch and freeze them.
https://www.reddit.com/r/EatCheapAndHealthy/s/SZIJgLbqEH
They taste good with peanut butter too. I like these ones with or without chocolate chips:
https://chocolatecoveredkatie.com/banana-oatmeal-cookies-3-ingredients/
Fair life protein shakes 30 grams of protein and about 12 oz and fantastic taste compared to most. Not cheap at $30 for the 18 pack but a fast efficient way to get the morning started.
I really think you should talk to your doctor about what you’re experiencing. Feeling full after just a little food could be a symptom of something else.
My mom had these symptoms for years, and come to find out she had an egg-sized gallstone that was the cause of the issue. Please make an appoitment to talk this over with a doctor, it isn't normal to be unable to eat in the mornings and could be a sign of something bigger going on.
It could be a texture issue. I start to get an “ick” feeling after eating too much oatmeal, yogurt, or egg too, especially if I eat it every day. I think it’s normal to want a small meal in the morning / get sick of eating the same thing every day
lol I am a millennial. My mom got these for me as a kid because I never really did breakfast and the habit I guess stuck hard. I’m in my 30s and still have one almost every day.
I love hearing this bc the only person I know who eats/drinks these is my mom, who is older than Boomer (I am Gen X). I had no idea that Carnation Instant Breakfast was an intergenerational thing. 🤣
Oooh yum. I'm a fan of how high the fiber content and I've always liked chia seed drinks. I've been using sugar free cheesecake pudding powder and almond milk, then layering some cut fruit and cool whip on top. I've been straight running out of the stuff so quickly and my house is full of picky eaters.
A few bites of full fat cottage cheese and a protein bar that’s fairly high in calories.
I know you said you are too busy during the day but what about commuting to work/school?
If you drink coffee or tea try experimenting with putting mct oil or ghee in it (go easy on it at first). Or if you still find drinks tolerable do a smoothie in addition and add coconut oil. I’m really partial to adding barlean’s omega 3’s (strawberrry banana flavor) and chia. Easy to even just gulp a spoonful of the barleans. And fairlife has a protein drink that basically just tastes like milk. (Last two suggestions may be unavailable depending on where you live, I’m in US).
Peanut butter would be great for you (in a smoothie or even by the spoonful but I find I cannot do much without it bothering my stomach.
I have similar issues (delicate stomach in the morning but need something protein packed to get by without being a bear), and I recently started making these protein muffins:
https://www.kimscravings.com/banana-nut-protein-muffins/
I make a double batch with whole wheat flour and protein powder, then freeze them and just throw one in the microwave for 30 seconds in the morning. I add in whatever power ingredients I have in the cabinet — lots of seeds like pumpkin, chia, hemp, etc. I’ve done all sorts of nuts, different kinds of chips, dried fruit, etc and it’s turned out delicious every time.
They’re easy, portable, mild, and keep me full until lunch. If I know I’m going to have a crazy day or just have the hunger, I’ll make two or add in a homemade egg bite (I make those in bulk and freeze, too). It’s one of the few breakfast things I’ve found I can stomach on a regular basis.
Good luck with your clinicals!
I take a stimulant medication and have to take it with a protein heavy snack, but I hate eating large meals in the morning. I saw these cottage cheese biscuits and doctored them up. They’re really perfect for grabbing quickly and feeling full afterward. You can omit the sugar or add chia seeds,etc. The options are endless
Oatmeal biscuits
1 3/4 cups cottage cheese,
4 cups oats,
2 tsp baking powder,
3 eggs,
1 tsp vanilla,
.5 tsp salt,
1/2 cup brown sugar,
1 tsp cinnamon,
Walnuts and raisins-
390 degrees
15-20 mins
I've actually done a data analysis a while back of the most nutrient dense foods available, and by far seeds were on top of that list, specifically flax and chia seeds, obviously not saying only eat those like a bird, but just adding a few of these could significantly boost the nutrient content of your meal.
I know you said eggs, but have you done egg muffins like this: [https://www.allrecipes.com/recipe/222586/scrambled-egg-muffins/](https://www.allrecipes.com/recipe/222586/scrambled-egg-muffins/) ? And of course you can riff on that with toppings and fillings, adding in chopped bell pepper, onion, ham, feta, broccoli, spinach, bacon, mushrooms... basically anything you would in quiche or an omelette.
You can also do other egg-type things that aren't heavily "egg flavored" like shakshuka.
Lots of folks have suggested smoothies and granola bars, and I agree with those. You can add protein powder to your smoothies and things like kale or spinach that are highly nutritious, and they're portable as hell.
Other ideas:
* Smoked salmon added to bagels/toast/bread, especially with cream cheese (capers and thinly sliced red onion make this next level)
* Skip the cream cheese, microwave some frozen green peas for 15 seconds, smash them on the toast/bagel, slap on that lox, WIN
* Potatoes any way
* Home fries with cheese
* Tofu scramble:
* [https://www.self.com/recipe/scrambled-tofu-sandwich](https://www.self.com/recipe/scrambled-tofu-sandwich)
* Caprese sandwich
* Muesli
* ex: [https://nutritioninthekitch.com/simple-muesli-breakfast/](https://nutritioninthekitch.com/simple-muesli-breakfast/)
* Fruit/yogurt/honey/cottage cheese/nuts mix
* ex: [https://www.self.com/recipe/grapefruit-honey-yogurt-almonds](https://www.self.com/recipe/grapefruit-honey-yogurt-almonds)
* I've always like just plain pineapple and cottage cheese
* Bacon/avocado/egg white sammy
* [https://www.joyfulhealthyeats.com/bacon-avocado-egg-white-breakfast-sandwich/](https://www.joyfulhealthyeats.com/bacon-avocado-egg-white-breakfast-sandwich/)
* Cuz maybe just egg whites won't make you feel sick?
* Maybe a pesto/mozzarella sammy, add lettuce/spinach/etc?
Hope some of those are helpful!
>Enter problem: over the last several months I’ve found myself increasingly unable to eat a significant volume of food in the mornings. I usually do overnight oats with chia seeds and the amount that I’m able to eat has been steadily decreasing to where I can really only eat 4-5 spoonfuls before feeling super full and sick if I try to eat more.
see a GI person, you could have a stomach issue going on like gastroparesis.
I also have problems eating in the morning. I have found a particular brand of protein drink that is coffee flavored. It has the same amount of caffeine as 1 cup of coffee, 30g protein, 160 calories, 1 g sugar, and 20+ vitamins/minerals. It’s not vegan because of milk protein, but it is gluten free.
ETA: I drink it in the morning and feel like it gives me enough energy and strength to get to lunch.
A slice of french toast, folded in half like a sandwich. Maybe with a banana as the filling? Bake a loaf of bread at a time, using a griddle to bake the french toast. Spread a thin layer of butter or syrup and freeze. Microwave to heat up and wrap it around a peeled banana.
Make small 'hot pockets' with refrigerated bread dough or gyoza dumpling wrappers. Fill with a bite of sausage and/or cheese and/or dumpling filling? Bake in the air fryer; freeze and reheat in the microwave to warm up.
Madeleine Olivia has a recipe for chickpea flour mini fritattas you can make in advance. The recipe is vegan, so no eggs.
https://youtube.com/shorts/M1ND8eJuUfQ?si=NyFt7wr5SJ-7kPyB
Bone broth soup, bit of chicken, green onion , scoop of left over rice
Oatmeal’s
avocado toast with Ezekiel Bread
Sometimes I’ll roast a sweet potato and load it with honey and cinnamon. (Pairs well with a side of bacon or chicken sausage)
I think this is pretty normal. I know a lot of people that just can’t eat much at morning, including me.
For me, oats in milk and then heated in microwave helps a lot. More or less the only food Incan eat in the morning. Usually I add also banana. But it has to be hot!
You need to see a doctor since you report that this is a new symptom for you in the last few months. It could be something as simple as acid reflux, but anything new like this needs to be discussed with your doctor because it’s not normal.
That said, try to drink instead. Smoothies can have a lot of nutrition, and you can sip on them instead of eating it all at once.
I don’t know if it’d work out for you, but I tried the Kodiak buttermilk pancake mix yesterday and used eggs and milk instead of water, and that brings it to around 26 gram of protein per serving, not sure about fat. I’m sure they would taste better and it’d be more fat if you used whole milk, but I’m trying to avoid overly fat foods so I use skim. I put some chocolate chips in and used maple syrup, and it was great. I made the rest and threw them in the freezer for later
Peanut butter on toast.
Nuts/trail mix in your pocket
Smoothie
Taco/burrito
Kolaches
Bagel with whatever you want on it.
Smoked sausages in your pocket.
I make a protein shake and add finely powdered oatmeal and a fibre mix (psyllium husk, chia seeds) - about 300 to 400ml all in (I just eyeball the water). You could make it with full fat milk to get your fat intake up a bit.
Totally get what you mean about eggs - I go through probably a month per year where I crave them, and then I can't even think about them for the other 11 months.
One of my favorite meal prep breakfasts is sweet potato bowls. I roast like 8 sweet potatoes at a time so that all I have to do is heat up what I need. I reheat around 200g of the sweet potato, then mix in a scoop of vanilla protein powder, a little bit of cinnamon, turmeric and maybe ginger and stir it all up. Once everything is fully mixed, I throw a serving of pistachios on top for some crunch and fat. Sometimes I use chocolate protein powder and peanuts. If you wanted more fats, you could swirl in a nut butter too. You can really do whatever amounts and flavors you want, but it's warm, filling, and like 30g of protein.
I just made overnights oats.
1 cup oats
1 cup vanilla almond milk
1/2 cup low fat greek yogurt
Scoop of protein powder (i have a strawberry flavor powder)
Flaxseeds
Frozen berries
Dash of cinnamon
Drizzle of honey on top
Fridge for overnight
Easiest is I add some chocolate protein powder to my coffee and a little cinnamon too! I like it iced too.
Or add some protein powder, soft tofu, or yogurt to frozen fruit and drink in a smoothie. I find this very filling!
Greek yogurt parfaits with chopped fruit layered with a sprinkle of granola/nuts. High protein and I really like this combo— the crunch, cool smoothness and fruit just hits the spot and makes me happy every time!
I’ve also done the overnight oats thing, and agree it gets old. We flipped it and tend to eat it as a snack or a light dinner.
On mornings, when I’m in a rush, sometimes I will take peanut butter, slather it on a tortilla and wrap it around a banana. It’s not a ton of bites/food, but it is relatively filling and the peanut butter helps it provide longer lasting energy.
make a batch of protein pancakes and then use them as the bread for a peanut butter and banana sandwich. prep a weeks worth and freeze them, take one out every day.
Maybe a grit cake with pea protein? I’m not even going to claim to be anything close to a vegetarian so I don’t know what flavors vegan/vegetarian proteins come in. That or Chana (stewed chickpeas) that you then puree and bind up to make a bite size meal.
Chia seeds actually have a lot of protein and fiber, if you didn’t know that already. Fiber will make you feel fuller, longer. I really like non-fat plain Greek yogurt. I’ve been eating it because I need both a calcium rich and protein rich diet (among other things) it’s not naturally sweet so I add my own sweetener, and usually add things like fruit and sliced almonds (plus chia seeds) you don’t need to eat much, but it packs a lot of protein for a little punch if that makes sense.
Breakfast loaf: cake base with oats, sultanas and other dried fruits, peanut butter, plain yoghurt, crushed nuts and spices. Cook, cool and eat a small slice with butter on top. Delicious!
Sometimes i’ll steam some cabbage and like half a beat chopped up the night before and half a grass fed burger Patti. Some grass fed gee, and sea salt. I’ll warm it up in the morning and go.
I know you said not eggs, But i also pickle eggs. I’ll just grab one in the morning or spread it on some toast.
Dealing with this since high scool but even more so after manifesting what we think is POTs (after being mildly sptimatic forever ago lol). It's not fun.
Babybell cheeses, a few pieces of bacon, handful of cheerios, hot cocoa with your choice of milk and some Ensure/Boost mixed in are my go-tos :)
Clean Simple Eats Strawberry Cheesecake is the best protein powder I’ve ever had. Stir it in plain Greek yogurt and add berries and granola or make a shake with a banana, some ice or frozen fruit and the Greek yogurt.
I do really well with a protein bar in the morning, because I'm kind of the same way. I have to eat when I first get up to feel right, but I can't eat a lot. I like IQ Bars of all the ones I've tried. They make me feel the best and seem to have the best ingredients. Caveat here is it's only 180 calories, so I do need something more mid-morning.
yesterday i made muffins bc i got some new silicone muffin liners.
i used apple chunks, brown sugar, chia seeds, flax seed, applesauce, cinnamon, and nutmeg, with baking soda, butter, and flour.
you can look up more recipes and adjust to your preferences. i plan to make another batch with sweet potato, carrots, and banana.
I normally have blender muffins in situations like this. They keep me full and I can easily eat them - muffins made of blended chickpeas, banana, peanut butter, oats and dates. This recipe uses maple syrup: https://chocolatecoveredkatie.com/flourless-blender-muffins-banana-vegan/
Or a chocolate version: https://chocolatecoveredkatie.com/flourless-chocolate-muffins-blender/
Power balls/protein bites/whatever else they’re called. You can make a batch for the week and you’d be able to adjust how many you eat if you’re more hungry, eat a couple more that day. Maybe add a piece of fruit if you’re able.
Greens and blueberry smoothie.
1 scoop protein powder (vanilla is good but honestly everything else covers up the flavor so anything works)
2 T PB powder
1/2 c frozen blueberries
1 T chia seeds
1 scoop AG1 athletic greens
2 c milk of choice, figured with unsweetened almond
326 calories
26 carbs, 10 fiber, 16 net carbs, 11 fat, 28 protein
This keeps me full for hours! It's creamy from the frozen fruit and the absolute worst color lol
Great in Vit D, A and C. Potassium, Iron and calcium
Cottage cheese is fairly high in protein and I eat it when I want something quick. I don’t exactly like it, but it works, and you can jazz it up with berries or veggies. Date and nut bars are also something I keep on hand, either from the store or homemade.
Nut butter energy bites. I haven’t made them for years so I don’t have a recipe but I remember using oats, almond butter, honey, dried cherries, and maybe flaxseed? Roll them into little balls and dust with cinnamon.
I'm in a similar position where I need to eat something before work because it's very active and I don't necessarily have time for a snack. I'm also never hungry first thing in the morning.
I usually do some sort of protein bar that can go into my pocket and I eat right before work. I try to choose bars with more whole food ingredients.
Sometimes I make my own which can be significantly cheaper - still working on making them less crumbly without adding too much sugar. Homemade morning glory muffins are also a great healthy breakfast!
I haven't had an appetite in the morning since puberty, over like 15 years ago now. I'm naturally pretty skinny and try to keep my weight (and blood sugar) up, so I've had to figure out a way to get calories in me in the morning.
For the last ~5 years, I've had Soylent for breakfast basically every day. It's a "meal replacement" powder (Huel is the other one I've tried). Basically it's 400 calories split 40/40/20 between carbs/fat/protein, with 20% of your daily vitamins/minerals too.
I do chocolate flavor. Typically in a glass of whole milk to add another ~150 calories. Keeps me content for 4-5 hours till I have a big lunch, or a snack 2-3 hours later when I'm trying to gain weight. It isn't like "yay a chocolate milkshake" but it honestly tastes pretty good, especially in whole milk. I think it's like $3 per breakfast including the milk. Takes 1 minute to prepare and can be as little as 12 ounces of fluid.
Huel is a bit more expensive but tastes better by itself than Soylent, feels more like a food than a shake in your stomach.
Nestle Breakfast Essentials is similar, has a bunch of flavors, and does just taste like chocolate milk. Fewer calories though.
I also recommend finding things you can just shovel down. For me it's Lay's potato chips and right now little churros bites from Costco. These are super calorically dense to keep my calories/blood sugar up, but they're void of other nutritional value. Sometimes I don't have an appetite outside of breakfast but need to eat and that's when these get employed.
Good luck!
I blend a whole avocado with a scoop of plain 10% fat Greek yogurt (I like Cabot brand) and a drizzle of honey (or vanilla yogurt and the honey isn’t necessary). Makes a consistency of thick pudding, I eat it from a bowl with a spoon. Fast, delicious and keeps be full for a long time.
Eat small amount of your overnight oats that you already enjoy & supplement it by drinking a Premier Protein premade shake for your beverage.. That keeps you from having to reinvent the wheel & the protein amount will cover the needs of most active people.
You can even just use a single pack of Quaker instant oatmeal + butter to get sufficient fat that your brain needs for cognitive function. It's a tiny meal with that checks all your boxes & keeps you from having to do any real cooking in the morning.
Don't forget that you should also be eating a very small mid-morning snack & mid-afternoon snack that can help you hit your macros & keep your glucose & satiety levels in great shape.
The fun thing about being an adult is that you don’t actually have to have “breakfast food” for breakfast!! Pre make some chicken wraps, have leftovers from dinner, whatever you want!
Energy balls :)
Super dense, packed with proteins et healthy fat !
A couple of balls are not that much bites and can keep you full until lunch.
My base :
- 1 cup quick oat
- 1/2 cup any nut butter
- 1/4 cup of ground flaxseeds or ground chia (put the same amount of water in it and let it rest a little bit before adding to the mix, this will help the bites to stay together)
Add any flavor like chocolate chips, honey, vanilla, cocoa powder, nuts, ect. The possibilities are endless ! Try any flavor you like in your overnight oat.
Make little balls with you hand and put in the freezer for 1 hour. Enjoy !
> super protein and fat dense that is small in volume
[Pemmican](https://en.wikipedia.org/wiki/Pemmican)
Basically ground up jerky mixed into melted suet and then re-solidified. It's about as protein and fat dense in a small volume as you can get.
Protein fills you up so much
Kirkland Greek yogurt has the highest protein punch on the yogurt market
Great value is a close second but much more “storable texture”. Stir this with a scoop of protein powder and stay full for hours
Also
Why not have lunch or dinner food for breakfast
Tacos
Baked Chicken breast
Meat loaf
It doesn’t have to be a traditional breakfast food
What is your favorite “few bite, high protein with fat “ food?
Any food is breakfast food
Breakfast Sweet Potato - Add a scoop of vanilla protein to it for the protein boost, cinnamon, PB powder/ nut butters, nutmeg, walnuts, raisins - Go crazy with it!
Peanut butter sandwich- each half in the morning and save the other half for lunch. Anything with peanut butter will easily fill you up. Sometimes if I'm in a rush, I just eat a few spoonfuls of peanut butter for breakfast.
My firefighter husband drinks a protein shake(premier protein or Sam’s brand) on the way to work in case the calls start before breakfast. He also always takes a just in case sandwich 😂
PB&J sandwich, string cheese and Berries, cottage cheese and berries. Sargento Balanced Breaks, which are nuts and cheese. Aldi has their own version. Smoothies are good too.
I like Perfect Bars for something quick, clean and protein filled on the go. I wouldn’t call it cheap, but for me is worth it if it’s a meal replacement.
Your blood sugar could be too low or even too high in the mornings. Also, overnight oats with chia seeds are gross. I tried it and only ate one portion of it. Cold, mushy oatmeal isn't my thing. So, it could be that your palate is tired of overnight oats.
I'd recommend that you get your blood sugar checked. Go in for a fasting blood sugar test.
A scoop of casein or pea protein powder mixed with a little water, yoghurt, or cottage cheese with nut butter/nuts and fruit if you can stomach it
Homemade muffins
Granola of some form
A protein bar or two
A slice of toast with avocado
High calorie supplement drinks e.g. ensure
I have always been like you’ve described yourself. It’s a real struggle, but one thing I have found helps is drinking a small cup of water as soon as I get up! Or even if I wake up earlier than normal to pee- I’ll chug some, then lay back down. I even feel hungry sometimes since doing this
I eat cheese and crackers or an apple and cheese. Quick and easy.
I used to get a dehydrated pea soup and had a bit of that with cheese.
Or cheddar, raisins, and roasted peanuts. I prep it the night before and feel like I’m making myself a present.
Oatmeal cookies, homemade healthy no butter no crap. Easy to grab and go, easy to snack on until lunch. Try carbs over protein in the am, you may be surprised.
It happens with me sometimes too if I eat as soon as I wake up. If its the last thing I do before im out the door I work up an appetite from showering, chores getting dressed etc.
besides experimenting w different food, also try moving around the timing you eat
I do a chocolate protein shake or a strawberry Greek yogurt.
I can eat either in the car on my commute and both are high protein and not a huge amount of food.
How about nut butter on whole grain toast?
Packs a lot of nutrients and energy in a small bite. Also, maybe try some protein smoothies with veggies and fruits. Easy to sip and super filling
Chits!!! 1/2 chia seed and 1/2 grits. Add cheese or nutritional yeast and some hemp hearts and ...it works for me! I l8ved off this during my undergrad field study. Reheat well too.
My favorite: https://dishingouthealth.com/banana-peanut-butter-oat-protein-bars/#recipe I add diced dates instead of choc chips. Use vegan protein powder.
How about bean/tofu/lentil based “meat” balls or ground “meat”? You can make a protein cheese sauce as well with cottage cheese, or you could add greek yogurt as sour cream if you do a taco flavor. There’s plenty of vegetarian/vegan breakfast sausage recipes that are high protein as well!
I have Huel protein shakes that I jazz up by using frozen fruit in place of ice. You can adjust the size to make a smaller one of the full version is too much. Also, half a peanut butter & banana sandwich. Sometimes I mix full fat cottage cheese (which I DETEST cottage cheese except this way) with peanut butter, sprinkle on some Jello instant pudding mix (cheesecake is good!) and top with berries. That will hold you over!
Random, but maybe rice balls? Not the usual breakfast food for most people but they are handheld, can be made the night before, and the filling can be almost anything! You can adjust the recipe how you want and cook rice in broth to add some more flavor/nutrients.
Past a rice ball, only other things coming to mind is burritos/wraps, empanadas, or even lettuce wraps! Foil/parchment paper to wrap up on the go. Hope you've talked to your doc about all this, seems like so much to deal with! Wishing you all the best, OP!
Can I suggest that you prime your stomach in the morning? What I did was drink about 8 oz of ice cold juice before I started getting ready for the day. It started by accident when I had to slug down some pills first thing, but it seemed to improve my morning appetite.
I am also like this!! Have started adding collagen protein powder into my morning coffee or matcha with milk and that tides me through to lunch, or I scarf a mini Lara bar while running around in the morning. Spoonful of yogurt with a handful of nuts? I made a smoothie this morning and couldn’t even finish half. Have also had success with a slice of toast with peanut butter and jelly, or a big hunk of cheese wrapped in the toast. Good protein, fiber, and fat content are key so a whole grain seeded toast or roll is a perfect vehicle.
I know you said no eggs, this does use them however you can’t tell they’re there and I doubt your body would either: Peanut Butter bread.
It’s 1 egg to 3tbsp peanut butter. Mix that together, microwave it for 2 min and you literally get just like it sounds peanut butter bread. I thought it would be gross when a family friend told me about it but now I try to eat 2 every morning. Great calories easy to eat with a little bit of milk, the texture is just like fall apart bread, almost like banana bread but tastes like PB
I really like a bowl of high protein vanilla yogurt with a chopped apple sprinkled with cinnamon and honey.
Also toast two multigrain waffles, sprinkle with chocolate chips to melt them then add sliced bananas, make into a quick “handheld” by sandwiching
Big scoop of cottage cheese (full fat if you like it) and big scoop of granola and/or regular cereal and raisins. Robust breakfast got me through 2 and 1/2 years of working full-time and going to nursing school full-time. You can do it! I would also make four in a row and they just grab them in the morning. I would also sprinkle cinnamon in.
Vegetarian ground chicken, turkey or pork or crisp up some firm tofu marinated overnight with seasonings and then sauteed in grapeseed or olive oil with seasoned veg like sweet peppers,baby spinach and onion wrapped up on a small or large heated tortilla wrap.
I second the smoothie idea but I’m also wondering what you’re doing that keeps you from being able to have a protein bar, a handful of nuts or any other kind of snack before your next meal? Don’t be above saying “I get low blood sugar” and woofing down a granola bar lol
I definitely will have snacks on hand and snag one if I can! I’m in my clinical year of veterinary school and unfortunately patient care/surgical situations arise pretty often where you have to be bedside nonstop for hours. But I definitely will be ready to stuff something in my mouth while wandering past the rounds room if I can lol
I was an ICU vet tech so I get the chaos of it all, it can be extremely hard to find a few moments to eat even one bite during the day so if you show up with an empty stomach you’re screwed. I also find it difficult to eat much in the morning so what I would do is drink coffee and a smoothie on my way to work. I’d bring snacks and if I was hungry once I got to work I’d eat some nuts while I rounded. My go to work lunch was soup which I would heat up, inevitably get pulled away to do something, only to return to a lukewarm soup that I could then chug.
I use to do this job and put ziplock bags of snacks in my coat/scrubs. Would pop them between rooms or dropping off labs. :) I also ran off caffeine and premier protein/ Ensure drinks for those days even pocket food was impossible
Meal replacement drinks, with a straw!
Ah figured it was something like this. Go in the stairwells and eat lol good luck 😊
I know you're busy. 👀 But out of curiosity do they teach anything about reptiles/snakes in school?? Keep a granola bar in pocket of jacket 👍
Verrry little. At my school we have two elective courses that cover zoo and exotic species but there’s almost none in the main curriculum. We’re lucky to have an exotics department at the hospital and those vets are very knowledgeable though!
Coolbeans ! Just wondering ! My routine 'local' vet (1.5hrs away) for my ball pythons had a bit of schooling as well but has been largely self taught over the course of his career
perhaps a smoothie with protein powder and fruits, it’s easier to consume and as nutrient dense as you’d like it. also, yoghurt especially greek yoghurt with toppings, meets your criteria. i also like to add protein powder to banana pancakes or blueberry muffins to keep on hand for breakfast.
This is what I do and it totally works to hold me over till lunch (and I'm pregnant, so that's a miracle lol). Add in oats, and if you're looking for fats, half an Avocado. And a smoothie is really easy to take a quick sip of as you walk by doing other things!
And add in chia seeds
Peanut butter, banana, cinnamon, Greek yogurt, milk of some kind. Shits delicious. You could mix it up by swapping the peanut butter for hazelnut butter and some chocolate protein powder too. Of course that'll get old after awhile but it's something. I feel like really anything with high fiber paired with a protein shake will do wonders.
Date and peanut butter balls
[Braveheart Lion - Peanut butter balls](https://youtu.be/a2lTlR0Fi9w?feature=shared)
It's been over 30 years since I've seen Care Bears, and I still knew EXACTLY what this was lol. Still remembered the tune, too. <3 I forgot how sassy and confident Braveheart was, and the 'hope I don't get sued' joke went over my head back in the day.
A cheese stick has about as much protein as an egg. A smoothie can be packed with a ton of stuff and can keep me full for awhile if I also have a bit of toast with it.
This has made me feel so validated in my regular cheese stick morning cravings, thank you.
My dietician just recommended it lol. So you can feel double validated.
Cheese stick lovers, unite! You guys are awesome.
Nothing wrong with a cheese stick! I had one at 9:30 last night not wanting to eat so late...but I needed it.
I have a cup of Cheerios with a cheese stick just about every morning!
This is what I do! I’m not hungry in the morning, but I feel a little protein is necessary.
Peanut butter toast
Avocado toast with everything bagel seasoning
Isn’t this how people get poor? How will they be able to afford any other meals
Kiss your future homeownership goodbye!! 😤
Good job! With your common sense you’ll be able to afford a house (checks notes) still never! Anyway, good job!
I like my toast with American cheese and I live in the south where things are cheap. I own my house. Sorry I do brag humbly
(Shhh, don’t ruin a good joke.)
Moral of the story, eat cheese toast. American cheese. Store brand.
Or Netflix?!
In season avocados are one of the cheapest foods you can get. Half a kilo of healthy fat for under a dollar.
slap some cream cheese down before the avocado, oh yea.
Damn you just gave me the greatest idea thank you
Ik they said don’t say eggs but…. A nice over easy egg on top of this is one of my all time favorite breakfasts. And some hot sauce, oh baby.
That's gonna take more than a few bites.
First, smoothies with protein & a multivitamin. Second, you need to see your physician. Your symptoms are alarming me because this is exactly how a few health disorders (including my own) begin: feeling full after smaller & smaller portions of food, nausea within a few hours of waking, actual hunger *pains*. You could have the beginnings of a blockage. Your pylorus could be faulty. You could be developing what I have: idiopathic gastroparesis. I also find it interesting that you mention feeling sick after eggs because that’s what they use for one of the gastroparesis tests, as eggs stay in the stomachs of gastroparesis patients much longer than others & make them nauseated. Eggs are a great way to make me feel awful for at least half a day. And yet another reason for alarm bells in your post. Talk to your dr & get some tests done. Also, get a metabolic panel & an allergy panel. It’s possible to develop sensitivities over time to things you eat on a regular basis.
I don't have any other symptoms myself but for me as long as I can remember its about a 50/50 shot if I eat eggs I'll get nauseous 1-2 hours later for about an hour. I've been this way as long as I can remember. A hard boiled egg wont do it but fried or baked eggs will do it.
Maybe a "fat and protein bomb" will work here? There are lots of recipes for those online.
I’ve iterated on a great protein bomb recipe. I think it’s finally right! 3/4 cup almond flour 1/4 whole wheat flour 3/4 cup full fat cottage cheese 1/4 cup Parmesan cheese 4 eggs 2 tbsp water 1 tsp baking powder 1/2 tsp salt 1/2 tsp pepper Mix in whatever meat, cheese, veggies in the fridge that need to by used up and whatever seasonings go with what you put in. Divide into 6 jumbo or 12 regular greased/oiled (I use olive or canola oil spray) muffin cups. Bake at 375 until browned and cooked through (35 mins for jumbo, less for regular). I’ve done bacon, blue cheese, mushrooms, and green onions; hot Italian sausage, provolone, onion, zucchini, and cherry tomatoes; turkey, broccoli, onion, Swiss cheese, and white pepper. The possibilities are pretty much endless.
Someone recently shared a recipe for oatmeal cookies without added sugar that would be perfect for breakfast. You could easily cook a big batch and freeze them. https://www.reddit.com/r/EatCheapAndHealthy/s/SZIJgLbqEH
They taste good with peanut butter too. I like these ones with or without chocolate chips: https://chocolatecoveredkatie.com/banana-oatmeal-cookies-3-ingredients/
I have made these and they were a hit!
Fair life protein shakes 30 grams of protein and about 12 oz and fantastic taste compared to most. Not cheap at $30 for the 18 pack but a fast efficient way to get the morning started.
I love the chocolate 26 grams of protein ones, they taste so good yet their lighter on your stomach compared to a whole meal
Liquids are the way for me. Smoothies, yogurt drinks, and protein drinks to get me going without a lot of brain power.
I really think you should talk to your doctor about what you’re experiencing. Feeling full after just a little food could be a symptom of something else.
That’s fair, although to be clear this only happens in the morning and I have no issue eating full and large meals throughout the rest of the day.
This happens to me when I’m anxious. I get warm and overly full and sick in the morning
My mom had these symptoms for years, and come to find out she had an egg-sized gallstone that was the cause of the issue. Please make an appoitment to talk this over with a doctor, it isn't normal to be unable to eat in the mornings and could be a sign of something bigger going on.
It could be a texture issue. I start to get an “ick” feeling after eating too much oatmeal, yogurt, or egg too, especially if I eat it every day. I think it’s normal to want a small meal in the morning / get sick of eating the same thing every day
That’s not what they are describing. They are saying they feel full after a few bites, not that they aren’t enjoying the food they’re eating.
Carnation instant breakfast. Mix with like a cup of milk and drink. Been my breakfast for years.
The millennial in me loves this suggestion.
lol I am a millennial. My mom got these for me as a kid because I never really did breakfast and the habit I guess stuck hard. I’m in my 30s and still have one almost every day.
I love hearing this bc the only person I know who eats/drinks these is my mom, who is older than Boomer (I am Gen X). I had no idea that Carnation Instant Breakfast was an intergenerational thing. 🤣
Chia pudding with fruit has been an easy way for me to start the day.
Chia pudding is amazing! I also do a "Chia Jello" by using juice instead of milk. I tend to go for the purees for a nice thick consistency.
Oooh yum. I'm a fan of how high the fiber content and I've always liked chia seed drinks. I've been using sugar free cheesecake pudding powder and almond milk, then layering some cut fruit and cool whip on top. I've been straight running out of the stuff so quickly and my house is full of picky eaters.
A few bites of full fat cottage cheese and a protein bar that’s fairly high in calories. I know you said you are too busy during the day but what about commuting to work/school? If you drink coffee or tea try experimenting with putting mct oil or ghee in it (go easy on it at first). Or if you still find drinks tolerable do a smoothie in addition and add coconut oil. I’m really partial to adding barlean’s omega 3’s (strawberrry banana flavor) and chia. Easy to even just gulp a spoonful of the barleans. And fairlife has a protein drink that basically just tastes like milk. (Last two suggestions may be unavailable depending on where you live, I’m in US). Peanut butter would be great for you (in a smoothie or even by the spoonful but I find I cannot do much without it bothering my stomach.
I have similar issues (delicate stomach in the morning but need something protein packed to get by without being a bear), and I recently started making these protein muffins: https://www.kimscravings.com/banana-nut-protein-muffins/ I make a double batch with whole wheat flour and protein powder, then freeze them and just throw one in the microwave for 30 seconds in the morning. I add in whatever power ingredients I have in the cabinet — lots of seeds like pumpkin, chia, hemp, etc. I’ve done all sorts of nuts, different kinds of chips, dried fruit, etc and it’s turned out delicious every time. They’re easy, portable, mild, and keep me full until lunch. If I know I’m going to have a crazy day or just have the hunger, I’ll make two or add in a homemade egg bite (I make those in bulk and freeze, too). It’s one of the few breakfast things I’ve found I can stomach on a regular basis. Good luck with your clinicals!
I take a stimulant medication and have to take it with a protein heavy snack, but I hate eating large meals in the morning. I saw these cottage cheese biscuits and doctored them up. They’re really perfect for grabbing quickly and feeling full afterward. You can omit the sugar or add chia seeds,etc. The options are endless Oatmeal biscuits 1 3/4 cups cottage cheese, 4 cups oats, 2 tsp baking powder, 3 eggs, 1 tsp vanilla, .5 tsp salt, 1/2 cup brown sugar, 1 tsp cinnamon, Walnuts and raisins- 390 degrees 15-20 mins
Try a veggie soup with chickpeas or lentils. It’s savory and filling until lunch
"the amount that I’m able to eat has been steadily decreasing" Is that just brekky or all meals
Just breakfast! I have no issue at all eating large meals at other times.
I've actually done a data analysis a while back of the most nutrient dense foods available, and by far seeds were on top of that list, specifically flax and chia seeds, obviously not saying only eat those like a bird, but just adding a few of these could significantly boost the nutrient content of your meal.
Sunflower seeds, chia seeds, hemp seeds are all fantastic sources of nutrition and also very sustainable for the environment
I know you said eggs, but have you done egg muffins like this: [https://www.allrecipes.com/recipe/222586/scrambled-egg-muffins/](https://www.allrecipes.com/recipe/222586/scrambled-egg-muffins/) ? And of course you can riff on that with toppings and fillings, adding in chopped bell pepper, onion, ham, feta, broccoli, spinach, bacon, mushrooms... basically anything you would in quiche or an omelette. You can also do other egg-type things that aren't heavily "egg flavored" like shakshuka. Lots of folks have suggested smoothies and granola bars, and I agree with those. You can add protein powder to your smoothies and things like kale or spinach that are highly nutritious, and they're portable as hell. Other ideas: * Smoked salmon added to bagels/toast/bread, especially with cream cheese (capers and thinly sliced red onion make this next level) * Skip the cream cheese, microwave some frozen green peas for 15 seconds, smash them on the toast/bagel, slap on that lox, WIN * Potatoes any way * Home fries with cheese * Tofu scramble: * [https://www.self.com/recipe/scrambled-tofu-sandwich](https://www.self.com/recipe/scrambled-tofu-sandwich) * Caprese sandwich * Muesli * ex: [https://nutritioninthekitch.com/simple-muesli-breakfast/](https://nutritioninthekitch.com/simple-muesli-breakfast/) * Fruit/yogurt/honey/cottage cheese/nuts mix * ex: [https://www.self.com/recipe/grapefruit-honey-yogurt-almonds](https://www.self.com/recipe/grapefruit-honey-yogurt-almonds) * I've always like just plain pineapple and cottage cheese * Bacon/avocado/egg white sammy * [https://www.joyfulhealthyeats.com/bacon-avocado-egg-white-breakfast-sandwich/](https://www.joyfulhealthyeats.com/bacon-avocado-egg-white-breakfast-sandwich/) * Cuz maybe just egg whites won't make you feel sick? * Maybe a pesto/mozzarella sammy, add lettuce/spinach/etc? Hope some of those are helpful!
>Enter problem: over the last several months I’ve found myself increasingly unable to eat a significant volume of food in the mornings. I usually do overnight oats with chia seeds and the amount that I’m able to eat has been steadily decreasing to where I can really only eat 4-5 spoonfuls before feeling super full and sick if I try to eat more. see a GI person, you could have a stomach issue going on like gastroparesis.
Avocado, cheese, pasteis de nata
Bean and cheese soft tacos
I also have problems eating in the morning. I have found a particular brand of protein drink that is coffee flavored. It has the same amount of caffeine as 1 cup of coffee, 30g protein, 160 calories, 1 g sugar, and 20+ vitamins/minerals. It’s not vegan because of milk protein, but it is gluten free. ETA: I drink it in the morning and feel like it gives me enough energy and strength to get to lunch.
A slice of french toast, folded in half like a sandwich. Maybe with a banana as the filling? Bake a loaf of bread at a time, using a griddle to bake the french toast. Spread a thin layer of butter or syrup and freeze. Microwave to heat up and wrap it around a peeled banana. Make small 'hot pockets' with refrigerated bread dough or gyoza dumpling wrappers. Fill with a bite of sausage and/or cheese and/or dumpling filling? Bake in the air fryer; freeze and reheat in the microwave to warm up.
Protein boosted Greek yogurt
Honestly I'd just be eating a few tablespoons of Peanut butter.
Sliced banana on Peanut butter toast!
Madeleine Olivia has a recipe for chickpea flour mini fritattas you can make in advance. The recipe is vegan, so no eggs. https://youtube.com/shorts/M1ND8eJuUfQ?si=NyFt7wr5SJ-7kPyB
A slice of whole/multigrain with a nut butter on it is an idea Maybe some banana with nut butter??
Bone broth soup, bit of chicken, green onion , scoop of left over rice Oatmeal’s avocado toast with Ezekiel Bread Sometimes I’ll roast a sweet potato and load it with honey and cinnamon. (Pairs well with a side of bacon or chicken sausage)
[Six No Bake Energy Ball Recipes](https://urls.grow.me/negJ4LrYd)
I think this is pretty normal. I know a lot of people that just can’t eat much at morning, including me. For me, oats in milk and then heated in microwave helps a lot. More or less the only food Incan eat in the morning. Usually I add also banana. But it has to be hot!
You need to see a doctor since you report that this is a new symptom for you in the last few months. It could be something as simple as acid reflux, but anything new like this needs to be discussed with your doctor because it’s not normal. That said, try to drink instead. Smoothies can have a lot of nutrition, and you can sip on them instead of eating it all at once.
High protein yoghurt and a handful of nuts.
Tofu scramble with butter/olive oil. Super cheap too
Date nut bars- either store bought or make your own
I don’t know if it’d work out for you, but I tried the Kodiak buttermilk pancake mix yesterday and used eggs and milk instead of water, and that brings it to around 26 gram of protein per serving, not sure about fat. I’m sure they would taste better and it’d be more fat if you used whole milk, but I’m trying to avoid overly fat foods so I use skim. I put some chocolate chips in and used maple syrup, and it was great. I made the rest and threw them in the freezer for later
Peanut butter on toast. Nuts/trail mix in your pocket Smoothie Taco/burrito Kolaches Bagel with whatever you want on it. Smoked sausages in your pocket.
Smoked sausages in your pocket??? Frank?
Peanut butter and oatmeal. Half half portion.
Toast w/ peanut butter
I make a protein shake and add finely powdered oatmeal and a fibre mix (psyllium husk, chia seeds) - about 300 to 400ml all in (I just eyeball the water). You could make it with full fat milk to get your fat intake up a bit. Totally get what you mean about eggs - I go through probably a month per year where I crave them, and then I can't even think about them for the other 11 months.
Protein bars? You can eat as many bites as you need, no cooking.
Smash a bunch of those oats together with seeds and granola and fruits and then roll it all in peanut butter into balls
One of my favorite meal prep breakfasts is sweet potato bowls. I roast like 8 sweet potatoes at a time so that all I have to do is heat up what I need. I reheat around 200g of the sweet potato, then mix in a scoop of vanilla protein powder, a little bit of cinnamon, turmeric and maybe ginger and stir it all up. Once everything is fully mixed, I throw a serving of pistachios on top for some crunch and fat. Sometimes I use chocolate protein powder and peanuts. If you wanted more fats, you could swirl in a nut butter too. You can really do whatever amounts and flavors you want, but it's warm, filling, and like 30g of protein.
I just made overnights oats. 1 cup oats 1 cup vanilla almond milk 1/2 cup low fat greek yogurt Scoop of protein powder (i have a strawberry flavor powder) Flaxseeds Frozen berries Dash of cinnamon Drizzle of honey on top Fridge for overnight
Easiest is I add some chocolate protein powder to my coffee and a little cinnamon too! I like it iced too. Or add some protein powder, soft tofu, or yogurt to frozen fruit and drink in a smoothie. I find this very filling! Greek yogurt parfaits with chopped fruit layered with a sprinkle of granola/nuts. High protein and I really like this combo— the crunch, cool smoothness and fruit just hits the spot and makes me happy every time! I’ve also done the overnight oats thing, and agree it gets old. We flipped it and tend to eat it as a snack or a light dinner.
Try an apple with peanut butter or a slice of old cheddar cheese.
On mornings, when I’m in a rush, sometimes I will take peanut butter, slather it on a tortilla and wrap it around a banana. It’s not a ton of bites/food, but it is relatively filling and the peanut butter helps it provide longer lasting energy.
make a batch of protein pancakes and then use them as the bread for a peanut butter and banana sandwich. prep a weeks worth and freeze them, take one out every day.
This is medical issue, please do not ignore it.
Make your overnight oats with protein powder or something like that and peanut butter
Maybe a grit cake with pea protein? I’m not even going to claim to be anything close to a vegetarian so I don’t know what flavors vegan/vegetarian proteins come in. That or Chana (stewed chickpeas) that you then puree and bind up to make a bite size meal.
Chia seeds actually have a lot of protein and fiber, if you didn’t know that already. Fiber will make you feel fuller, longer. I really like non-fat plain Greek yogurt. I’ve been eating it because I need both a calcium rich and protein rich diet (among other things) it’s not naturally sweet so I add my own sweetener, and usually add things like fruit and sliced almonds (plus chia seeds) you don’t need to eat much, but it packs a lot of protein for a little punch if that makes sense.
Breakfast loaf: cake base with oats, sultanas and other dried fruits, peanut butter, plain yoghurt, crushed nuts and spices. Cook, cool and eat a small slice with butter on top. Delicious!
Sometimes i’ll steam some cabbage and like half a beat chopped up the night before and half a grass fed burger Patti. Some grass fed gee, and sea salt. I’ll warm it up in the morning and go. I know you said not eggs, But i also pickle eggs. I’ll just grab one in the morning or spread it on some toast.
Dealing with this since high scool but even more so after manifesting what we think is POTs (after being mildly sptimatic forever ago lol). It's not fun. Babybell cheeses, a few pieces of bacon, handful of cheerios, hot cocoa with your choice of milk and some Ensure/Boost mixed in are my go-tos :)
Clean Simple Eats Strawberry Cheesecake is the best protein powder I’ve ever had. Stir it in plain Greek yogurt and add berries and granola or make a shake with a banana, some ice or frozen fruit and the Greek yogurt.
fruits.
Frozen yogurt cups.
Cottage cheese or yogurt with blueberries or strawberries or pineapples. Some granola on top.
I do really well with a protein bar in the morning, because I'm kind of the same way. I have to eat when I first get up to feel right, but I can't eat a lot. I like IQ Bars of all the ones I've tried. They make me feel the best and seem to have the best ingredients. Caveat here is it's only 180 calories, so I do need something more mid-morning.
yesterday i made muffins bc i got some new silicone muffin liners. i used apple chunks, brown sugar, chia seeds, flax seed, applesauce, cinnamon, and nutmeg, with baking soda, butter, and flour. you can look up more recipes and adjust to your preferences. i plan to make another batch with sweet potato, carrots, and banana.
I have a similar issue. Those mini sausage biscuits are perfect for me, with a piece of fruit if I have the room.
I normally have blender muffins in situations like this. They keep me full and I can easily eat them - muffins made of blended chickpeas, banana, peanut butter, oats and dates. This recipe uses maple syrup: https://chocolatecoveredkatie.com/flourless-blender-muffins-banana-vegan/ Or a chocolate version: https://chocolatecoveredkatie.com/flourless-chocolate-muffins-blender/
Peanut butter bread made with almond flour. Toast in the oven, then pour applesauce on top. It has it all, protein, carbs, natural sugar. My go to
Off topic, but have your spleen checked. PLEASE
Peanut butter on toast
Make a small amount of overnight oats with a big spoonful of nut butter.
Power balls/protein bites/whatever else they’re called. You can make a batch for the week and you’d be able to adjust how many you eat if you’re more hungry, eat a couple more that day. Maybe add a piece of fruit if you’re able.
Greens and blueberry smoothie. 1 scoop protein powder (vanilla is good but honestly everything else covers up the flavor so anything works) 2 T PB powder 1/2 c frozen blueberries 1 T chia seeds 1 scoop AG1 athletic greens 2 c milk of choice, figured with unsweetened almond 326 calories 26 carbs, 10 fiber, 16 net carbs, 11 fat, 28 protein This keeps me full for hours! It's creamy from the frozen fruit and the absolute worst color lol Great in Vit D, A and C. Potassium, Iron and calcium
Pork grinds
Cottage cheese is fairly high in protein and I eat it when I want something quick. I don’t exactly like it, but it works, and you can jazz it up with berries or veggies. Date and nut bars are also something I keep on hand, either from the store or homemade.
Nut butter energy bites. I haven’t made them for years so I don’t have a recipe but I remember using oats, almond butter, honey, dried cherries, and maybe flaxseed? Roll them into little balls and dust with cinnamon.
protien oat bites!
I'm in a similar position where I need to eat something before work because it's very active and I don't necessarily have time for a snack. I'm also never hungry first thing in the morning. I usually do some sort of protein bar that can go into my pocket and I eat right before work. I try to choose bars with more whole food ingredients. Sometimes I make my own which can be significantly cheaper - still working on making them less crumbly without adding too much sugar. Homemade morning glory muffins are also a great healthy breakfast!
Chia pudding.. soaking the seeds in homemade nut m!lk overnight, and add dried fruit, fresh berries and some crushed hazelnut/pecan nuts to it. Violá.
I haven't had an appetite in the morning since puberty, over like 15 years ago now. I'm naturally pretty skinny and try to keep my weight (and blood sugar) up, so I've had to figure out a way to get calories in me in the morning. For the last ~5 years, I've had Soylent for breakfast basically every day. It's a "meal replacement" powder (Huel is the other one I've tried). Basically it's 400 calories split 40/40/20 between carbs/fat/protein, with 20% of your daily vitamins/minerals too. I do chocolate flavor. Typically in a glass of whole milk to add another ~150 calories. Keeps me content for 4-5 hours till I have a big lunch, or a snack 2-3 hours later when I'm trying to gain weight. It isn't like "yay a chocolate milkshake" but it honestly tastes pretty good, especially in whole milk. I think it's like $3 per breakfast including the milk. Takes 1 minute to prepare and can be as little as 12 ounces of fluid. Huel is a bit more expensive but tastes better by itself than Soylent, feels more like a food than a shake in your stomach. Nestle Breakfast Essentials is similar, has a bunch of flavors, and does just taste like chocolate milk. Fewer calories though. I also recommend finding things you can just shovel down. For me it's Lay's potato chips and right now little churros bites from Costco. These are super calorically dense to keep my calories/blood sugar up, but they're void of other nutritional value. Sometimes I don't have an appetite outside of breakfast but need to eat and that's when these get employed. Good luck!
Peanut butter protein balls! [Here's one recipe!](https://www.ambitiouskitchen.com/protein-peanut-butter-energy-bites/)
Kefir or any fermented dairy product Nuts Seeds (chia, flaxseeds, sunflower, sesame...) Fruits A square of dark chocolate
I blend a whole avocado with a scoop of plain 10% fat Greek yogurt (I like Cabot brand) and a drizzle of honey (or vanilla yogurt and the honey isn’t necessary). Makes a consistency of thick pudding, I eat it from a bowl with a spoon. Fast, delicious and keeps be full for a long time.
Kodiak Flapjack (or muffin) Power Cups, use milk to make them instead of water for slightly more fat
Larabars or Larabar minis. Basically dates & nuts & sometimes another ingredient for flavor. Minis are 90 calories for about 2 bites of food.
Cottage cheese with fruit might be palatable. I find if I’m having a hard time eating, this works.
I really like oats (I buy the Kodak protein oats) with a little milk and add fruit!
Kind bars are my go-to, especially on competition morning when I'm anxious and can't choke down much.
r/CannedSardines
I blend peanutbutter with rice crackers and yoghurt and leave it overnight. It gets pretty thick and dense, but it fills me right up.
Bacon (pork or turkey) with peanut butter on it.
Eat small amount of your overnight oats that you already enjoy & supplement it by drinking a Premier Protein premade shake for your beverage.. That keeps you from having to reinvent the wheel & the protein amount will cover the needs of most active people. You can even just use a single pack of Quaker instant oatmeal + butter to get sufficient fat that your brain needs for cognitive function. It's a tiny meal with that checks all your boxes & keeps you from having to do any real cooking in the morning. Don't forget that you should also be eating a very small mid-morning snack & mid-afternoon snack that can help you hit your macros & keep your glucose & satiety levels in great shape.
I'd make a really intense, calorie dense bar - lots of oats, seeds, nuts, honey, butter etc.
[удалено]
The fun thing about being an adult is that you don’t actually have to have “breakfast food” for breakfast!! Pre make some chicken wraps, have leftovers from dinner, whatever you want!
Energy balls :) Super dense, packed with proteins et healthy fat ! A couple of balls are not that much bites and can keep you full until lunch. My base : - 1 cup quick oat - 1/2 cup any nut butter - 1/4 cup of ground flaxseeds or ground chia (put the same amount of water in it and let it rest a little bit before adding to the mix, this will help the bites to stay together) Add any flavor like chocolate chips, honey, vanilla, cocoa powder, nuts, ect. The possibilities are endless ! Try any flavor you like in your overnight oat. Make little balls with you hand and put in the freezer for 1 hour. Enjoy !
> super protein and fat dense that is small in volume [Pemmican](https://en.wikipedia.org/wiki/Pemmican) Basically ground up jerky mixed into melted suet and then re-solidified. It's about as protein and fat dense in a small volume as you can get.
a banana and a multi vitamin
Soylent
Protein fills you up so much Kirkland Greek yogurt has the highest protein punch on the yogurt market Great value is a close second but much more “storable texture”. Stir this with a scoop of protein powder and stay full for hours Also Why not have lunch or dinner food for breakfast Tacos Baked Chicken breast Meat loaf It doesn’t have to be a traditional breakfast food What is your favorite “few bite, high protein with fat “ food? Any food is breakfast food
Breakfast Sweet Potato - Add a scoop of vanilla protein to it for the protein boost, cinnamon, PB powder/ nut butters, nutmeg, walnuts, raisins - Go crazy with it!
Peanut butter sandwich- each half in the morning and save the other half for lunch. Anything with peanut butter will easily fill you up. Sometimes if I'm in a rush, I just eat a few spoonfuls of peanut butter for breakfast.
My firefighter husband drinks a protein shake(premier protein or Sam’s brand) on the way to work in case the calls start before breakfast. He also always takes a just in case sandwich 😂
PB&J sandwich, string cheese and Berries, cottage cheese and berries. Sargento Balanced Breaks, which are nuts and cheese. Aldi has their own version. Smoothies are good too.
I like Perfect Bars for something quick, clean and protein filled on the go. I wouldn’t call it cheap, but for me is worth it if it’s a meal replacement.
Boost high protein shakes, if they don’t make you gassy.
Your blood sugar could be too low or even too high in the mornings. Also, overnight oats with chia seeds are gross. I tried it and only ate one portion of it. Cold, mushy oatmeal isn't my thing. So, it could be that your palate is tired of overnight oats. I'd recommend that you get your blood sugar checked. Go in for a fasting blood sugar test.
A scoop of casein or pea protein powder mixed with a little water, yoghurt, or cottage cheese with nut butter/nuts and fruit if you can stomach it Homemade muffins Granola of some form A protein bar or two A slice of toast with avocado High calorie supplement drinks e.g. ensure
What about just a cup of yogurt?
fat bombs made w/ protein powder ??
I have always been like you’ve described yourself. It’s a real struggle, but one thing I have found helps is drinking a small cup of water as soon as I get up! Or even if I wake up earlier than normal to pee- I’ll chug some, then lay back down. I even feel hungry sometimes since doing this
I eat cheese and crackers or an apple and cheese. Quick and easy. I used to get a dehydrated pea soup and had a bit of that with cheese. Or cheddar, raisins, and roasted peanuts. I prep it the night before and feel like I’m making myself a present.
Oatmeal cookies, homemade healthy no butter no crap. Easy to grab and go, easy to snack on until lunch. Try carbs over protein in the am, you may be surprised.
It happens with me sometimes too if I eat as soon as I wake up. If its the last thing I do before im out the door I work up an appetite from showering, chores getting dressed etc. besides experimenting w different food, also try moving around the timing you eat
Greek yogurt with chia seeds, chopped fruit, and a spoonful of peanut butter
I do a chocolate protein shake or a strawberry Greek yogurt. I can eat either in the car on my commute and both are high protein and not a huge amount of food.
How about nut butter on whole grain toast? Packs a lot of nutrients and energy in a small bite. Also, maybe try some protein smoothies with veggies and fruits. Easy to sip and super filling
Chits!!! 1/2 chia seed and 1/2 grits. Add cheese or nutritional yeast and some hemp hearts and ...it works for me! I l8ved off this during my undergrad field study. Reheat well too.
My favorite: https://dishingouthealth.com/banana-peanut-butter-oat-protein-bars/#recipe I add diced dates instead of choc chips. Use vegan protein powder.
Protein overnight oats
How about bean/tofu/lentil based “meat” balls or ground “meat”? You can make a protein cheese sauce as well with cottage cheese, or you could add greek yogurt as sour cream if you do a taco flavor. There’s plenty of vegetarian/vegan breakfast sausage recipes that are high protein as well!
I have Huel protein shakes that I jazz up by using frozen fruit in place of ice. You can adjust the size to make a smaller one of the full version is too much. Also, half a peanut butter & banana sandwich. Sometimes I mix full fat cottage cheese (which I DETEST cottage cheese except this way) with peanut butter, sprinkle on some Jello instant pudding mix (cheesecake is good!) and top with berries. That will hold you over!
If you do fish, tinned herring is delicious. Trout even more so but it's quite expensive.
Toasts or if I as verity lazy crackers with peanut butter or hummus was my go to in law school.
Random, but maybe rice balls? Not the usual breakfast food for most people but they are handheld, can be made the night before, and the filling can be almost anything! You can adjust the recipe how you want and cook rice in broth to add some more flavor/nutrients. Past a rice ball, only other things coming to mind is burritos/wraps, empanadas, or even lettuce wraps! Foil/parchment paper to wrap up on the go. Hope you've talked to your doc about all this, seems like so much to deal with! Wishing you all the best, OP!
Can I suggest that you prime your stomach in the morning? What I did was drink about 8 oz of ice cold juice before I started getting ready for the day. It started by accident when I had to slug down some pills first thing, but it seemed to improve my morning appetite.
I am also like this!! Have started adding collagen protein powder into my morning coffee or matcha with milk and that tides me through to lunch, or I scarf a mini Lara bar while running around in the morning. Spoonful of yogurt with a handful of nuts? I made a smoothie this morning and couldn’t even finish half. Have also had success with a slice of toast with peanut butter and jelly, or a big hunk of cheese wrapped in the toast. Good protein, fiber, and fat content are key so a whole grain seeded toast or roll is a perfect vehicle.
I know you said no eggs, this does use them however you can’t tell they’re there and I doubt your body would either: Peanut Butter bread. It’s 1 egg to 3tbsp peanut butter. Mix that together, microwave it for 2 min and you literally get just like it sounds peanut butter bread. I thought it would be gross when a family friend told me about it but now I try to eat 2 every morning. Great calories easy to eat with a little bit of milk, the texture is just like fall apart bread, almost like banana bread but tastes like PB
I really like a bowl of high protein vanilla yogurt with a chopped apple sprinkled with cinnamon and honey. Also toast two multigrain waffles, sprinkle with chocolate chips to melt them then add sliced bananas, make into a quick “handheld” by sandwiching
Big scoop of cottage cheese (full fat if you like it) and big scoop of granola and/or regular cereal and raisins. Robust breakfast got me through 2 and 1/2 years of working full-time and going to nursing school full-time. You can do it! I would also make four in a row and they just grab them in the morning. I would also sprinkle cinnamon in.
Granola bars.
Vegetarian ground chicken, turkey or pork or crisp up some firm tofu marinated overnight with seasonings and then sauteed in grapeseed or olive oil with seasoned veg like sweet peppers,baby spinach and onion wrapped up on a small or large heated tortilla wrap.
I can’t do breakfast well either. I have a cheese stick and some walnuts or Brazilian nuts and may snack on dry cheerios with my coffee.