My son is nearly done with a 12-weak nutrition / training program where he has dropped 33 pounds (yes, 33). He’s down from 253 lbs. to a very solid and muscular 220 lbs. and looks great. As his trainer said…it’s all about nutrition…man, he wasn’t kidding. My son has about had it with eggs. His breakfast each morning is 3/4 cups of oatmeal with one tablespoon of honey and one tablespoon of smooth peanut butter. In addition, he has either has 5-egg white scrambled eggs or 5 hard boiled eggs with the yoke removed. He loves the oatmeal and hates the eggs. Can you guys help with alternatives for the eggs? His trainer mentioned an alternative of juicing a mellon (or cateloupe) and blending the juice with two bananas. He also said that 2-3 days per week of Kashi No-Lean cereal would be o.k. in place of the eggs. Any other suggestions or recipes for the juicer?[/quote]
Eggs are high in protein so I assume that you are looking for a different protein source. Try to keep him away from the fatty breakfast meats.
Each egg white has around 3.6 grams of protein, the whole egg contains 6.4 grams of protein, so if you eat 5 eggs, it is hard to substitute that much protein.
A banana has 1 g of protein in it, and in the morning I eat greens +, which also has protein and a high content of fruits and vegetables for the day. This is a good way to start off the day. If you son likes cottage cheese (I hate it), that may be the only thing to switch out with eggs.
Here is a breakdown of some items with protein in them, know that they may not be complete proteins:
PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice
VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini
PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon
PROTEIN IN NUTS AND SEEDS: Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)
So take that as you see fit, some of the suggestions on that list are hard to take everyday. Have him mix in the eggs, but don’t cut the eggs completely out of the diet.
Congratulations to him on losing 33 lbs though! That is great!