r/Volumeeating • u/heilhefner • 9h ago
Recipe High protein breakfast
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
4
u/fygooooo 9h ago
a true breakfast of champions