Easy Breakfast foods? Good clean carbs?

[Raging Dragon]

Right now I'm on a mild bulk, nothing too serious after the holidays... Before which, I was cutting. I've eased off of that slowly, and don't want to over do it. Currently, I'm alternating between three breakfasts:

1.)
1 cup of cottage cheese
1/2 oatmeal
1/4 cup yogurt
2 tablespoons of ground flaxseed
1 banana

2.)
half cup peanuts
half cup almonds
half cup walnuts
8oz of milk
1 banana

3.)
2 large white eggs on squirlley bread
6 pieces of bacon
1 banana

None of these are truly ideal, the problem is most mornings I'm in a bit of a rush to get everything together and catch the bus off to university. I also am limited by budget to less expensive food, so I'm never totally sure what to get.

Secondly, right now for my lunches and dinners I tend to eat

Large serving of meat (chicken, pork, lamb, beef, fish)
lots of green leafy vegetables
brown rice

I want to stay away from potatoes, pasta and rice as they are too glycemic, but was wondering about clean carbs other than oatmeal.

thanks in advance!

[puMPed_GuNs]

Sweet potato

[sucramdw]

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I want to stay away from potatoes, pasta and rice as they are too glycemic, but was wondering about clean carbs other than oatmeal.

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Too Glycemic? Potatos are very good for you, maybe not ideal later in the evenings, but you should definitely add them to your diet.
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1.)
1 cup of cottage cheese
1/2 oatmeal
1/4 cup yogurt
2 tablespoons of flax
1 banana
<font color="blue">Looks pretty good, maybe a little more protein. </font>
2.)
half cup peanuts
half cup almonds
half cup walnuts
8oz of milk
1 banana
<font color="blue">That sure is a lot of fat, which is going to cause your digestion to drop to a creep. Where is your carb and protein here. This breakfast definitely needs to be changed. </font>
3.)
2 large white eggs on squirlley bread
6 pieces of bacon
1 banana
<font color="blue">How much do you weigh? Because 2 egg white in my opinion is not enough protein unless you weigh 60pounds; thats like 12grams. Your worried about the potato and your having all that bacon...replace that with tuna. </font>

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[amerkazmoswantd]

From what i've read on this site, your first meal should have a fast digesting protein (whey or eggs) due to the fasting overnight--in order to stop your body from being catabolic. so I believe (based on your needs) you should have around 30-60 grams of protein from either whey or eggs and you should also have enough carbohydrates to restore your glycogen stores (also depleted during sleep) most likely from something like whole wheat bread or oatmeal...and if your bulking you may want to add some natty PB to that breakfast too.

[RaiseDaBar88]

I drink an oats/whey shake immediatly upon waking.

It gives me protein from the whey and slow-buring carbs from the oats.

[malsI]

[ QUOTE ]


1.)
1 cup of cottage cheese <font color="red"> Replace this with Whey protein </font>
1/2 oatmeal <font color="red"> Great! Maybe add some more, since you're bulking </font>
1/4 cup yogurt <font color="red"> On a clean bulk, no. </font>
2 tablespoons of flax <font color="red"> No fat. You need fast acting foods in the morning, the flax will slower your digestion </font>
1 banana <font color="red"> Not so bad, but I'd suggest to drop it and add some more oats, especially if this is your pre-workout meal as well. </font>

2.)
half cup peanuts
half cup almonds
half cup walnuts
8oz of milk
1 banana

<font color="red"> Horrible bro. See, during your sleep, you fast for at least 7-8 hours (if you sleep enough obviously), so cortisol is high and you need to break that fast by spiking your insulin, but not as much as after a workout. You whey + oats is the perfect combination. Your rectified first meal suggestion is better.</font>

3.)
2 large white eggs on squirlley bread
6 pieces of bacon
1 banana

<font color="red"> Same as above. If you really run out of time, have some whey and raw oats in a shaker bottle, add cold water then drink it.</font>


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[Big Wave Dave]

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2.)
half cup peanuts
half cup almonds
half cup walnuts
8oz of milk
1 banana


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This caught my eye, since I love nuts and am always looking for ways to eat more! /forum/images/graemlins/blush.gif

I plugged this meal into Fitday, and it comes up with 1,500 calories and 114 grams of fat.

You said you're on a bulk, so this may be what you're after, but it is a bit higher than your other breakfast menus.


Cheers,
Dave

[getnbgr]

Oats + whey + water = breakfast of champions

[CoL]

like everyone said already, whey and oats for breakfast. you want to supress cortisol by eating fast absorping protein. fats from peanuts, bacon and flax will only hinder this process.

if you want to alternate, then swtich between whey and oats to egg whites and oats.

[sta63bmx]

Try to avoid a big slug of fat first thing in the day if you can. This is when your body needs carbs to get up and running. First of all, it's more likely to use carbs for good here than at any other point in the day (except PWO), and second of all, you need them to get some energy so you can get your metabolism up and going. My breakfast usually looks like this...

1.5 c oats
3 whites and an egg
1 slice FF cheese

A lot of times I have a scoop of whey, too. I use one whole egg because the omelette sets up better, and it's only about 5g of fat and roughly another 3g of protein. SO that's maybe 20-25g protein with the oatmeal, more like 50g protein with the scoop of whey, and about 81g of good carbs.

As a general rule, I like P/C meals earlier in the day and P/F meals later. If I am limiting my carbs, I may replace the carbs in one of my earlier meals with a helping of nuts or some flax, and then get back to P/C meals later. But I never take anything but almost all P/C for breakfast.

It is also useful to try and avoid eating fat and starchy carbs together, even oatmeal. I think the combination of elevated insulin and readily available fat means your body is just going to shuttle it into storage, rather than making good use of it. I think the digestion mechanisms for carbs and fats also work against each other to some extent. Fibrous greens is a different story. I don't think they elevate your insulin levels enough to cause those effects.

As far as money goes, I believe it is impossible to beat oatmeal for carbs. The splenda can be more expensive, but a big bag lasts a LONG time. That or take packets from restuarants when you go, the local coffee shop, anywhere. If you think that's ghetto, then YOU try supporting a wife and kid on $22K a year.

Oatmeal also contains a lot of fiber, which will keep your digestive system moving, it's good for your cholesterol, and it also provides a nice, steady release of energy and helps keep your blood sugar from going all over the place. That steady energy release and increased water retention also mean MORE POWER in the gym.

[Raging Dragon]

Ok thanks for all of the suggestions guys! I tried a cup of oats and whey protein powder together this morning... :S Man, I don't have a blender and my oats got all inflated and stuck to the bottom of my nalgene bottle. Otherwise it was pretty good actually.

Is there a trick with the oats? I can probably borrow my landlady's coffee grinder and pre grind some oats so they mix better with my shake... Or does that not work?

I guess I should have said so in the first place, and I'll edit my post to say so, that I meant two tablespoons of ground flaxseed. I'm not sure what kind of difference that makes.