Many low-carb breakfast ideas center on eggs and bacon or other breakfast meat. These breakfasts take time to prepare and are high in saturated fat. A healthier, more easily varied breakfast choice is the breakfast shake. You can use a different combination of ingredients every day. If you’re in a rush, just toss the shake in a thermos and enjoy it on the way to work.
Basic Protein Shakes
A basic protein shake consists simply of protein powder and water. Because you simply mix the ingredients together with a spoon, this shake is ideal if you have little time in the morning. Protein powder comes in several flavors, including vanilla, chocolate, banana and peanut butter. For an additional protein boost, mix your protein powder with milk. When made with water, these shakes have only 2 to 3 grams of carbs. With whole milk, the shake has an additional 13 grams of carbs.
Variations on Protein Powder Shakes
For a thicker shake, use yogurt in place of the water or milk. Get some added vitamins by adding a bit of fruit, either frozen or fresh. Fruit will increase the carb content of the shake. One cup of strawberries adds 12 grams of carbs but provides you with Vitamin C, potassium, manganese and dietary fiber. One cup of raspberries adds 15 grams of carbs. These delicious berries are good sources of dietary fiber, manganese and Vitamins C and K. If you add fruit, combine all of the ingredients in a blender.
Milk and Buttermilk Shakes
If you don’t want to use protein powder, you can make shakes using either milk or buttermilk. Combine the liquid plus some vanilla extract and berries in a blender. One serving will have approximately 30 grams of carbs, depending on the ingredients you use.
Don’t Forget the Fiber
Low-carb diets often don’t have much fiber. Including enough fiber in your low-carb diet can help prevent constipation and other digestion problems, as well as reduce your risk for cardiovascular problem and some cancers. Increase your fiber intake by including low carb, high fiber ingredients – such as berries, spinach, wheat bran, flax seed and psyllium powder –in your breakfast shakes.
- “Lose Weight the Smart Low-Carb Way: 200 High-Flavor Recipes and a 7-Step Plan to Stay Slim Forever”; David Johnson et al.; 2002
- “The Four Corners Diet: The Healthy Low-Carb Way of Eating for a Lifetime”; Jack Goldberg et al.; 2004
- “Easy Low Carb Living: Simple & Practical Low Carb Lifestyle Advice”; Patricia Haakonson et al.; 2002
- Self Nutrition Data: Milk, Whole, 3.25% Milkfat
- Self Nutrition Data: Strawberries, Raw
- Self Nutrition Data: Raspberries, Raw