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High Protein Low Cholesterol Breakfast Ideas

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Hello All,

I want to try having a high protein breakfast. I'm looking for something low in cholesterol (mine's a tad high) and not too expensive.

I must admit I'm the waffles and kids cereal kind of person, so I'm not really sure what I'm doing.

What about protein shakes?

Any advise would be helpful. Thank you!

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egg white omlette (or eggbeaters) was the first thing that popped into my head.  You can add loads of veggies, and have some toast with pb on the side :)

I prefer whole eggs...but if you're watching cholesterol you probably are trying to stay away from lots of eggs.

I usually have 1/2 cup of egg whites, and a cup of a high fibre healthier cereal like Kashi High Fibre Flakes and Granola and some fruit. 

 I'm not a dietian but I think a protien shake would be ok as long as you have something else with it otherwise you may just have a sugar crash (if you put fruit with it). And I think it would be good if you were exercising too. Cause if you get too much protien -- i think -- its just added calories and doesn't do alot for your body

A protein shake wouldn't be the worst thing for you ...but real food will be much more satisfying....and cheaper.

Thanks for all the advise guys! I appreciate it =)

I'm trying desperately to work in exercise. I'm getting there, having a hard time with working full time and school.

My breakfast that I eat every day (I'm a person of routine!) is 1/2 cup egg whites with 1 slice of reduced-fat Sargento provolone melted on top on a whole grain English Muffin.  Combined its only 200 calories and pretty low in cholesterol (not sure about the cheese though?), but the protein in both the cheese and the egg whites really keeps me going until lunch.  I look forward to it every morning!


Good luck! 

how about 4oz ham (high in sodium but low in cholesterol) scrambled into 1 egg (1 egg isn't tooo bad for cholesterol) and 2slices hearty bread with 1 oz cheese-->make like a sandwich or eat separately

1 cup of SKIM milk with 2 tbsp peanut butter, 1 cup fat free yogurt and 2 tbsp chocolate blended all together. (fat free dairy isn't very high in cholesterol but it is high in calcium and protein)


I just had a cup of low fat yogurt with a cup of strawberries and a few tablespoons of cereal (non-sugary, it's a mix I made myself, bought it on the internet :)

I usually have yogurt or cottage cheese (ahhhhh yummy!!) for breakfast. My favorite is actually cottage cheese, 1 teaspoon of tahini, and chops of orange and pomegranate.

If you are the waffles and sugary cereals kind of person, really, do try to eat lots of fruits with your breakfast. You won't miss the sugar at all, and fruits ain't that bad.

Wheat Germ is great for you.

It has protein, fiber, complex carbs, and healthy fats (omega 3's).

1 serving (2 tablespoons) has 50 calories and four grams of protein. So what you could do is measure out five servings and put that into a bowl. Then add 1 cup of milk. So far you are at 370 calories and you have 30 grams of protein total (20 from the wheat germ and 10 from the milk). The milk will have a little bit of cholesterol in it, but the wheat germ has none. Plus in combination with the protein, you get 5 grams of healthy fat, tons of fiber, and good carbs. I can't say enough good things about this stuff. Plus the best part about wheat germ is that it is really filling.

** For even more healthy fat and protein, you could have some almonds with it. 1/2 an ounce of almonds (14 of them) is only 80 calories and that will get you 3 more grams of protein and 7 more grams of healthy fats.

I've done the egg white thing but I made it as a casserole so I could have it all week.  2 c egg substitute, 9 oz 93% ground turkey breast, 1/2 c salsa.  Brown the turkey, add salsa.  Grease a 9x9 pan, add turkey/salsa mix, pour egg beaters over it.  Sprinkle with low fat cheese if you like.  Cook at 325 for 30 min.  Cut into several pieces.  I kept one piece in the fridge and put the rest in the freezer.  I would move one piece from the freezer to the fridge each evening to thaw for the next morning.  Toast bread or a english muffin, add warmed up egg casserole, enjoy.  Depending on which bread you use, this is around 200-300 calories.  I find Sara Lee Delightful to be a great low calorie/high fiber bread (90 calories for 2 slices and 5 grams of fiber).

The soluble fibre in oats lowers cholesterol Smile I like cooking a portion of oatmeal with cinnamon and vanilla, and adding a banana and topping with fat free Greek yogurt. Around 15g protein for the yogurt- you could use any high fibre cereal instead of oats. I like raisin bran, Total, Kashi Go Lean (which has extra protein) or a 1/4 cup of granola.

if you enjoy eggs buy egg whites and ditch the yolks. 


one thing i enjoy having is a slice of fat free cheese or skim milk cheese with 1/2cup of egg whites, and 2 pieces of weight watcher bread.

i personally cook the egg whites in a rectangle container in the microwave because i generally don't have time in the morning to cook it on the stove (however, cooking it in the microwave tastes just as good, and is healthier: no oils, butter or sprays are needed)

i toast the bread, put the egg on, then the cheese heat it up in the microwave to make sure the cheese has melted and bam, that's about 24g of protein right there.

oh also that's about 200 cals for the thing. depending on the cheese you use of course.

tofu scramble with tons of veggies

whole grain toast with nut butter

oatmeal with a scoop of hemp powder stirred in


If you are worried about consuming foods with cholesterol causing your cholesterol to rise, don't.  More than 80-90% of the cholesterol in your body is produced by your liver in response to your overall diet, your weight, your level of physical activity, your level of alcohol consumption, your genes etc.   Doesn't mean you can go out and scarf down a half dozen eggs and steak for breakfast every day, but you need not worry about having a few eggs every week, some lean red meat etc.

An ideal breakfast for helping to lower cholesterol is a whole grain breakfast.  Quinoa makes an excellent breakfast and it's 15-20% protein and it's a complete protein with all the essential amino acids, just like eggs, meat etc.   You can make it just like oatmeal, add the same stuff etc.    Oatmeal is also an excellent choice, as is rye flakes, oat bran, spelt flakes, kamut flakes etc, which all cook like oatmeal in about the same time, maybe 5 minutes or so.

Take a look at the 4 hour body concept.

Even if the food part isn't what you are looking for, there is some science behind

the exercising portion.  90 seconds of exercise within an hour after eating...air squats & wall push-ups.

I read a blog where a lady started with only 3 air squats & has now worked her way up to 90 squats...ugh.  Trust me as I write this, I haven't even done one squat...maybe today lol.

Anyway my point is, she is seeing results, muscles are starting to show up after 4 months.  check it out.

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