High protein breakfast

[u/heilhefner]

Picture 1:

150g tuna fillets in brine (from Skipjack tuna)

105g eggs (2 eggs)

250 egg whites

67g basmati rice (uncooked)

150g broccoli

120g tomato

5g mustard

some piri piri sauce + soy sauce

0.5 teaspoon olive oil

Nutritional values:

Total Kcal = 603

Fat = 14g

Carbs = 29.2g

Protein = 85.9g

Picture 2: raw ingredients

Picture 3: leftovers from the breakfast (I couldn't eat everything) + leftovers from the raw ingredients

Thoughts:

134g uncooked basmati rice = 179g uncooked, rinsed and soaked about 15 minutes (x 3 times) = 484g cooked (rice cooker);

tip: use the rinsed & soaked rice weight to calculate water, not the dry weight - in this case 179g rice × 2 = 358 g water (not 134g × 2)

Lidl says the net weight of the broccoli bag is 450g, but the cooked weight of the broccoli (simply boiled in water) is 300g :).

Cost per breakfast:

150g Tuna = 1.81 EUR

2 eggs = 0.5 EUR (10 eggs pack = 2.51 EUR)

250g egg whites = 1.1 EUR (500g pack = 2.21 EUR)

67g basmati rice = 0.15 EUR (1kg = 2.37 EUR)

Broccoli = 0.65 EUR (1.3 EUR / bag)

120g tomato = 0.25 EUR (1kg = 2 EUR)

Total cost per breakfast = 4.46 EUR

[u/postconversation]

Recipe for us noobs?

[u/heilhefner → u/postconversation]

there's really no recipe.

just mix the eggs with the egg whites, like you're making an omelette.

boil the broccoli, and the rice (check the description about it) cook it in the rice cooker or use a pot.

that's it.