遵循低碳水化合物饮食,优先考虑瘦蛋白和纤维丰富的蔬菜是关键。也很重要使碳水化合物的质量计数, and include whole-food sources like whole grains and sweet or regular potatoes. These 15 breakfast recipes do just that and feature up to 21 grams of protein per serving.
1。USE-WHAT-YOU-HAVE CRUSTLESS QUICHE|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):卡路里:173;总脂肪:11克;饱和脂肪:4G;单不饱和脂肪:0g;胆固醇:259mg;钠:290mg;碳水化合物:9g;饮食纤维:1g;糖:1G;蛋白质:12g
2。SPAGHETTI SQUASH EGG CUPS|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):卡路里:288;总脂肪:18克;饱和脂肪:7g;单不饱和脂肪:7g;胆固醇:389mg;钠:424mg;碳水化合物:13G;饮食纤维:1g;糖:3G;蛋白质:19克
3。杏仁粉煎饼配酸奶和油桃|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):Calories: 209; Total Fat: 15g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 1mg; Sodium: 176mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 10g; Protein: 11g
4。西兰花香蒜饼煎蛋卷与混合蔬菜|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):卡路里:271;总脂肪:17克;饱和脂肪:4G;单不饱和脂肪:6G;胆固醇:4mg;钠:346mg;碳水化合物:12g;饮食纤维:4G;糖:3G;蛋白质:20克
5。鳄梨红薯吐司与荷包蛋|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):Calories: 147; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 170mg; Sodium: 86mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 2g; Protein: 7g
6。鸡蛋和培根迷你砂锅|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):卡路里:300;总脂肪:20克;饱和脂肪:7g;单不饱和脂肪:8G;胆固醇:206mg;钠:538mg;碳水化合物:14克;饮食纤维:2G;糖:4G;蛋白质:17克
7.咖喱豆腐纺纱|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):卡路里:214;总脂肪:13克;饱和脂肪:2G;单不饱和脂肪:4G;胆固醇:0mg;钠:197mg;碳水化合物:5G;饮食纤维:3G;糖:1G;蛋白18克
8.花椰菜的菠菜羊馅饼|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g
9。素食鹰嘴豆菜肉馅煎蛋饼|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):卡路里:126;总脂肪:4G;饱和脂肪:1g;单不饱和脂肪:2G;胆固醇:0毫克;钠:223mg;碳水化合物:17克;饮食纤维:4G;糖:4G;蛋白质:6G
10.豆腐和蔬菜香肠与姜黄|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):卡路里:191;总脂肪:8.6克;饱和脂肪:0.5g;单不饱和脂肪:4G;胆固醇:0mg;钠:300mg;碳水化合物:13G;饮食纤维:4G;糖:3G;蛋白质:20克
11。藜麦毛素卵松饼|MyFitnessPal的食谱狗万买球网址
Nutrition (per serving):卡路里:230;总脂肪:5G;饱和脂肪:2G;单不饱和脂肪:1g;胆固醇:95mg;钠:363mg;碳水化合物:16克;饮食纤维:3G;糖:3G;蛋白质:19克
12。Chia燕麦片早餐饼干|吃鸟食
Nutrition (per serving):卡路里:77;总脂肪:3G;饱和脂肪:2G;胆固醇:0mg;钠:5mg;碳水化合物:12g;饮食纤维:2G;糖:5g;蛋白质:1G
13。香肠番茄和鸡蛋早餐煎锅|THE ENDLESS MEAL
Nutrition (per serving):热量:376;脂肪:21 g;饱和脂肪:10 g;Monounsaturated Fat: 3g; Cholesterol: 360mg; Sodium: 580mg; Carbohydrate: 16g; Dietary Fiber: 5g; Sugar: 0g; Protein: 21g
14。鸡蛋炒蔬菜早餐沙拉|吃鸟食
Nutrition (per serving):卡路里:368;总脂肪:29克;饱和脂肪:6G;单不饱和脂肪:17克;胆固醇:372mg;钠:237mg;碳水化合物:13G;饮食纤维:7g;糖:3G;蛋白质:17克
15。健康烤鸡蛋杯|吃鸟食
Nutrition (per serving):Calories: 96; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 117mg; Sodium: 343mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 7g
收到适合您个人卡路里和碳水化合物目标的每日提示和注册营养师批准的食谱。狗万买球网址去 ”Plans” in the MyFitnessPal app to try our 28-day Low Carb Meal Plan.