Eat a healthy breakfast and avoid running out of energy before lunch. Eggs, low-fat dairy and soy products offer those seeking a healthy breakfast protein grams without a lot of fat. Pair your protein with whole-grain products to get a dose of carbohydrates and complete incomplete vegetarian proteins. Adding fruit to your breakfast, such as bananas, strawberries and raisins, also contributes carbohydrates and trace amounts of fats to your healthy breakfast.
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Poach eggs by putting them into gently simmering liquid, over low heat. When you poach eggs with water, you add no calories. You can also poach eggs in broth, tomato sauce or other liquid. Remove the egg yolks to reduce the fat content. Three poached egg whites have no carbohydrates, 12 g of protein and zero g of fat. Serve the eggs with whole grain carbohydrates like two pieces of wheat toast.
Eat low-fat dairy for breakfast to get protein and carbohydrates. Spoon out a 1 cup serving of 1 percent fat cottage cheese for 10 g of carbohydrates, 28 g of protein and 2 g of fat. Drink a cup of 1 percent fat milk for 12 g of carbohydrates, 8 g of protein and 1.6 g of fat.
Vegetarians and vegans can prepare tofu scramble and vegetarian sausage as part of a high protein and low fat breakfast. Pair your protein with whole grain toast to make it high in carbohydrates. To make tofu scramble, season mashed tofu with spices and turmeric for a yellow color, then heat it in a non-stick pan with no oil. A half-block of tofu has 2 g of carbohydrates, 14 g of protein and 8 g of fat but only 0.5 g of saturated fat. Vegetarian sausage links are another option for breakfast. Two unprepared links have 3.1 g of carbohydrates 8.6 g of protein and 2.75 g of fat.
Whole Grain Carbohydrates
Eat whole grain carbohydrates such as wheat toast and hot oatmeal as a complement to lean proteins at breakfast. Two slices of cracked wheat toast has 24 g of carbohydrates, 4 g of protein and 2 g of fat. One cup of oatmeal has 25 g of carbohydrates, 6 g of protein and 2 g of fat.