Breakfast is certainly the most important meal of the day. I’m sure you’ve read that before. Again and again. It is important for me. And it is for anyone who has to deal with diabetes or hypoglycemia.
More than that, eating proteins at breakfast is the key to a good start for your body—for the long-term energy they provide and for their help in dealing with carbohydrates. For the people who must restrain their carb intake, protein is the perfect food—zero carb.
Some of the easiest protein food to prepare for a breakfast is hard-boiled eggs. You can cook a batch of eggs once a week. Then you just grab one or two in the morning. They stay good for 5 days in the fridge. (I explain below how I cook them.)
The high-protein (28 g) and low-carb (15 g) breakfast I want to talk about today consist of two hard-boiled eggs, 1 slice of multigrain bread and 4 slices of cheese. I can assure you that this breakfast will keep you going for a few hours, even though the calorie amount is relatively low.
2 HARD-BOILED EGGS + 4 SLICES OF CHEESE + 1 SLICE MULTIGRAIN BREAD
Energy 432 kcal Protein 28 g Carbohydrates 15 g
Fat 28 g Iron 2 mg Sodium 576 mg
It’s very good with a cup of tea (or coffee, if you’re more the coffee type). You can spread butter on your bread if you wish, but know that 1 tablespoon of butter equals 103 kcal, 12 g of fat and 119 g of sodium. But zero carb. Also good to know: 1 tablespoon of jam equals 52 kcal and 13 g of carbs. You can also replace multigrain grain with white bread, oat bread, raisins or whole wheat—they all have a similar amount of carbs.
This breakfast of 15 g of carbohydrates is perfect for the first meal of the day, if your consumption must be kept very low. This amount was the highest I could eat at breakfast when I had gestational diabetes. I don’t have it anymore, but still eat it regularly. I just did this morning.
Place the eggs into a cauldron and cover with water.
Place the cauldron on the stove, cover with a lid and turn on the heat to high.
When the water is boiling for good (you should check often so you don’t miss this moment), cook for 6 minutes (I like to use a timer).
Turn off the heat and drain to remove the hot water. Cover the eggs with cold water and let them cool for 2 minutes. Replace the now warm water with cold water and let them cool again for 2 minutes.
Refrigerate within 1 hour. They should be eaten within 5 days.
I just realised that the thing on the bread (in the above picture) looks like a fair amount of butter. It’s in fact a slice of Havarti cheese. 😉
The content of this article is given on an informative basis and do not replace advice from a health professional, a diagnostic or a treatment. All opinions stated in this article are those of the author only and are based on her personal experience with gestational diabetes and hypoglycemia, as well as on her autodidactic learning.
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