Every morning my husband eats two cooked eggs on toast topped with Parmesan cheese. Although it is a good balance of carbohydrate, protein, and fat, I think it is just too much cholesterol, sodium and saturated fat to consume on a daily basis - especially knowing that heart disease and diabetes runs in his family. He said that he is willing to try other foods as long as it sustains him and is tasty. The biggest problem is that he is a very particular eater and I'm a health nut...which can be a limiting combo.
We are looking to find tasty meal ideas that have a balance of carbs, fats, and proteins, are low in saturated fat and cholesterol and possibly integrate some fruits and veggies. The easier to prepare, the better, but it is okay if we have to make in advance and freeze. He has thus far refused: cottage cheese, egg substitutes, low fat cream cheese and peanut butter (he eats pb often for lunch). I'm at a loss...do you have any good suggestions?
Try cutting out one of the yolks and adding salsa and putting it in a tortilla wrap. My husband used to leave super early for work- before he was hungry- and I would make two small soft taco wraps to go(so he could easily use one hand to hold) wrapped in foil and he LOVED them!
Has he TRIED the egg substitutes?? I think they make excellent, quick omelets. It's easy to throw in veggies too - my favorites are spinach & asparagus. Sometimes I add a little parmesan cheese, or feta, or whatever else we have on hand.... or a few sundried tomatoes.
If he refuses to waver on breakfast, though, maybe you guys should switch your focus to what he's eating the rest of the day instead.
Oh my gosh, that sounds like a fantasic breakfast! Just have him add some veggies, like chopped tomato w/the egg or cooked spinich. Please please please, if you're worried about heart disease, cholesterol, etc. let him eat whole eggs, not egg whites or substitutes. Cook them in coconut oil or real butter, never margarine and never vegetable oil. The egg is a perfect little package of nutrition, and just because it contains cholesterol does not mean it will make his cholesterol level go up. Your body needs cholesterol and it also needs saturated fat to (believe it or not) repair your cardiovascular system. and fats help absorb nutrients from the GI tract. If you substitute cereal or other sugary foods in place of the egg you will decrease the nutritive value of his breakfast and do more harm than good.
If you really feel uncomfortable w/eggs you can try cooking quinoa w/fruit. it's a complete protein seed that cooks up like rice, but can be used as a breakfast cereal.
I highly recommend Nourishing Traditions, a book by Sally Fallon, which focuses on the nitty gritty details of nutrition. even if you only read the first chapter you will benefit. Also, www.merola.com has some good information about fats and cholesterol.
Unfortunately, he may have to try new things such as egg white omelet with spinach or other veggies, multi grain toast, turkey bacon or oatmeal. Oatmeal is an acquired taste, especially if you are cutting out the sugar, but it keeps you full for a very long time. Whole grains are a great way to start the day for this reason. Good luck, it's hard to get someone to change their ways (and tastes!) but sometimes it's necessary to take the leap and just go for the healthy stuff.
Make an omelet omitting some of the egg yolks, add veggies and, if you want, some ham and cheese.
Trader Joe's has some wonderful protein rich cereals. How about some oatmeal topped with some of their protein rich cereal and some of their toasted almonds. also good with fruit- blueberries, bananas, etc. I eat this most mornings and it keeps me going all morning. I need the protein to have that result. Would he consider yogurt with almonds and granola?
Hope this helps!
The granola with fruit and plain yogurt is a good idea -- my kids and husband love it. Does it have to be something that is typically thought of as breakfast? A sandwich might satisfy him -- turkey, cheese, lettuce -- whatever he likes. Hummus, raw veggies, and pita or bagel chips is good. Eggs actually have the good type of cholesterol and a study was done recently that showed they actually don't raise one's cholesterol (I can't find it now, but if I do, I'll post a link). Try thinking outside the box and be flexible about what you think of as breakfast, and it opens up so many more options.
I eat plain greek yogurt with granola in the morning. The sugar from the granola offsets the tartness of the yogurt. I also add walnuts and fruit of some kind for variety. My picks are chiobani plain yogurt and bare naked fruit and nut granola but you need to experiment to find what granola is best for you.
It actually doesn't sound like a bad breakfast. Fat is not necessarily the enemy if it's in good form. You need it to process fat soluble vitamins. Better to concentrate on avoiding hydrogenated oils, vegetable oil, canola oil and soybean oil. Farm fresh eggs from free range chickens that eat lots of greens and bugs are your best bet. You don't mention the type of bread, but choose a whole grain over white. Perhaps omit the cheese and throw some spinach or arugula on that sandwich.
Myself, I'm a fan of greek yogurt mixed with fresh fruit and granola or old fashioned rolled oats with nuts. BTW, be sure to choose a peanut butter that is just peanuts without the hydrogenated oils added.
What about a whole-wheat english muffin for variety and substituting ham or veggies instead of the 2nd egg? I think I saw something like this on the Subway restaurant breakfast menu. I usually chop a cup of fruit for my husband, then he adds a cheese stick or yogurt for protein.
I love my eggs too. And of course gotta have the toast to dip. :) I tried to replace with scrambled egg whites but just would not cut it for me. I now do breakfast pizza with egg whites alot for a healthier.
You take cresent rolls in the tube (they have reduced fat kind) and put that on a pizza pan. Depending on pan size, 2-3 tubes. Lay the triangles out like pizza slices and press out and together.
Then top with any toppings you like. Green peppers, onions, etc. I am not a veggie fan. I just use turkey bacon bits. Then top with shredded cheese. I use 2% mexican. Then poor egg whites/beaters over. You do not have to cover the entire surface. The egg will expand. You might want to check allrecipes.com to see if they tell exact amount, otherwise, play with to see what works for your size pan. It is usually about equal to 6-8 eggs worth for me.
Pop in oven and bake at 350 until eggs are set and crust is browned.
This is really nice to make on he weekend and then just take one piece out each morning.
Hello-
I am working with a personal trainer and for breakfast, she has me eating 3 (hard boiled) egg whites & an apple-lots of protien & good carb/fiber, no fat. It is pretty satisfying. Also, greek yogurt is another good option-you have to be careful though cuz some of it is still loaded with sugar. I buy chiobani brand from Costco-it has fruit in it (natural sugar), with 14 grams of protien, you could pair it with another healthy carb. Or something else we do is whole grain oatmeal with cinnamon & a scoop of vanilla protien shake mix-very satisfying as well. On the weekends, I might have 3 egg whites (fried) with veggies & flat bread.
I think he is looking for protein - hence the eggs. Does he like peanut butter? Try peanut butter on apples. I thought, ehick oh dear, but it's really good and a cup of yogurt with granola cereal in it. They sounded so healthy at first I didn't want it but boy are your engines running after that (in more ways than one). The cereal is always a good breakfast with milk and fruit.
resent studies show that the egg yolk is actually good for you and has the kinda of cholestoral you want so his diet may not be as much as you think. what about some of the smart ones breakfast's. I lived off of them when my son was newborn and wouldnt let me put him down to cook. the breakfast quesadilla is really good and about 230 cal, he could pair it with fuit and yogurt to up the calories
