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Breakfast 🥪 Tuna Egg Sandwich Easy to Make, Long Full, Protein

Get protein, good fat, and carbs from whole wheat in one meal, suitable for breakfast, or a full meal before exercise.

Benefits

* 🥚 Egg boosts protein and satiates for a long time

* 🐟 Tuna Good Quality Protein Low Fat

* 🍞 Whole wheat, provide fiber, keep it full longer than white bread.

💪 ~ ~ 25 grams of protein

* 🥚 2 chicken eggs, 12 grams.

* 🐟 tuna ½ small can. 7 grams.

* 🍞 1 sheet of whole wheat bread, 6 grams.

The simple menu uses a few raw materials, but gets both delicious and full protein. 🤍

♪ Breakfast menu # High protein menu # Eat clean # Clean menu # Simple menu

7/5 Edited to

... Read moreการเลือกวัตถุดิบคุณภาพดีเป็นหัวใจสำคัญของเมนูแซนด์วิชไข่ทูน่าขนมปังโฮลวีตนี้ จากประสบการณ์ส่วนตัว ผมมักใช้ไข่ไก่สดใหม่และทูน่ากระป๋องที่มีไขมันต่ำเพื่อให้ได้โปรตีนที่เต็มเปี่ยมโดยไม่เพิ่มไขมันส่วนเกิน การใช้ขนมปังโฮลวีตช่วยเพิ่มปริมาณใยอาหาร ทำให้รู้สึกอิ่มนานกว่าและช่วยเรื่องระบบย่อยอาหารได้ดี อย่าลืมเติมผักสไลซ์บาง ๆ อย่างแตงกวาญี่ปุ่นเพื่อเพิ่มความสดชื่นและช่วยให้น้ำสลัดงาคั่วสไตล์ญี่ปุ่น สูตรสไปซี่ซึ่งใช้ผสมทูน่า ให้รสชาติกลมกล่อมอย่างลงตัว นอกจากนี้ การเตรียมไข่ด้วยการตีไข่แล้วเทลงกระทะด้วยไฟอ่อนจนสุกนุ่มจะทำให้แซนด์วิชนี้มีเนื้อสัมผัสที่นุ่มละมุนและรับประทานง่าย สำหรับคนที่ออกกำลังกาย แซนด์วิชนี้เป็นเมนูจานด่วนที่ตอบโจทย์ทั้งโปรตีนและพลังงานได้ดี โดยไม่ต้องกังวลเรื่องไขมันสูงและคาร์บเชิงซ้อนจากโฮลวีตให้พลังงานที่ยาวนาน ลองทำตามนี้จะได้แซนด์วิชที่กินง่าย อิ่มนาน และให้ประโยชน์ครบถ้วนจริง ๆ ครับ เหมาะมากทั้งสำหรับมื้อเช้าที่เร่งรีบ หรือมื้อก่อนออกกำลังกายที่ต้องการพลังงานเต็มที่ รสชาติกลมกล่อมและขั้นตอนทำไม่ซับซ้อน ถือเป็นไอเดียดี ๆ สำหรับคนรักสุขภาพและเมนูโปรตีนสูงครับ

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A close-up of a savory breakfast sandwich, featuring plant-based eggs and sausage on toasted sourdough bread, held over a red plate. The image has text overlay that reads "YOUR FAVORITE BREAKFAST SANDWICH."
An overhead view of ingredients for a breakfast sandwich, including sourdough bread, plant-based egg liquid, plant-based breakfast sausage patties, and shredded cheese blend.
A four-panel collage showing the cooking process: toasting sourdough bread, cooking a plant-based sausage patty, adding plant-based egg liquid to cooked sausage, and seasoning the egg mixture.
Savory sourdough breakfast sandwich 🥪
My favorite breakfast sandwich right now!!! I look forward to eating this sandwich on weekends post gym. Takes less than ten minutes to make and I promise you, it’ll leave you wanting more. Check out “just egg” if you haven’t tried it yet, way better than actual eggs! The perfect sandwich to have b
Nydizzle🌷✨

Nydizzle🌷✨

28 likes

A woman in athletic wear holds a jump rope, with text overlay 'High Protein Options for Picky Eaters' and categories like protein waters, shakes, chips, snacks, lemonades, and yogurts, emphasizing muscle growth.
Text explains protein's importance for muscle growth and repair, accompanied by five different protein-infused water bottles in various colors and designs.
Text discusses protein's role in weight loss by promoting fullness and boosting metabolism. Below, a collage displays various protein-rich snacks, bars, and dairy products.
Best High-Protein Options for Picky Eaters💪🍑
As an adult who’s trying to stay fit, lose a little weight, or just improve your overall health, you’ve probably heard it a thousand times: you need protein. But for some of us, getting enough of it in our diet isn’t as easy as it sounds. Maybe you’re a picky eater, or maybe you just don’t have tim
Chalie_Baker

Chalie_Baker

781 likes

The entrance of a large wholesale store, with text overlay indicating low-calorie breakfast options.
A box of breakfast sandwiches featuring turkey sausage, highlighting 17g protein and 190 calories per serving.
A box of protein-packed mini flapjack puffs, showing 10g protein and 250 calories per 11 pieces.
Low Calorie Costco Breakfast Finds 🙌🏼🛒🍳
As a girl on the go, I’m always looking for quick & easy breakfast ideas that will start my day off on the right track. These Costco breakfasts are not only packed with protein but are still low calorie and won’t break the bank!! Here are all the breakfast ideas including prices: 🛍Brand:
Kit Kat

Kit Kat

5435 likes

A high-protein breakfast idea featuring scrambled eggs and tuna mixture on toast, garnished with herbs, presented on a white plate with green trim. Text overlays indicate 'High protein Breakfast Idea' and '50g protein'.
Ingredients for the egg component: a container of lowfat cottage cheese, a carton of liquid egg whites, an eggshell, and a bowl containing 46g cottage cheese, an egg, and 48g egg whites.
Ingredients for the tuna mixture: a can of chunk light tuna, and a bowl with 1/2 can tuna, 1 tbsp Greek yogurt, Sriracha, and 1 tbsp light mayo.
High Protein Breakfast Idea - 50g protein
Another one of my favorite breakfasts, it’s super filling, packed with protein, and only ~430 calories. You can add any veggies into the eggs too, sometimes I also add some spinach and peas. #proteinideas #breakfast #highprotein #highproteinrecipe #highproteinmeals #breakfastideas
Tina

Tina

174 likes

A person takes a mirror selfie, wearing a black crop top and teal shorts. Text overlays promote a '35g PROTEIN BREAKFAST SANDWICH' and warn, 'you will make this everyday after trying ;)' with a Lemon8 watermark.
A close-up of an open breakfast sandwich on a white plate. One half features bacon, avocado, and sauces, while the other half holds a fried egg. White doodle lines surround the sandwich, with a Lemon8 watermark.
A digital list titled 'Protein' details ingredients for a breakfast sandwich, including Everything Bagel (11g), 3 Pieces of Bacon (11g), Egg (6g), Pesto (3g), Sun Dried Tomatoes (2g), Cream Cheese (1g), and 0.5 Avocado (1g).
35g Protein Breakfast Sandwich
I have made this everyday and am straight up addicted! I bought all my groceries from Aldi’s 😋🎀💗💅 #gymgirl #protein #gym #foodisfuel
julia campbell

julia campbell

217 likes

A person's feet in white sneakers on a dark surface, with text 'Musclemommy Tips How to Reach your Protein Goals to Achieve Your Dream Body' and a pink arrow.
A graphic detailing protein timing for early, mid-day, and evening workouts, including pre-workout, post-workout, and balanced meal suggestions, with tips on carb and protein ideas.
An image showcasing good sources of lean protein, including cottage cheese, Greek yogurt, protein powder, egg whites, chicken breast, deli turkey, pork tenderloin, canned fish, shrimp, ground beef, ground turkey, and jerky.
Unconventional Protein Sources to Reach your Goals
✨Protein Tips for Glute Growth✨ 🍋Prioritize Lean Protein Sources: Aim to include lean protein sources in every meal to support muscle repair and growth. Opt for options like chicken breast, turkey, fish, lean cuts of beef or pork, tofu, tempeh, and low-fat dairy products. 🍋Timing is Key: Cons
Chalie_Baker

Chalie_Baker

842 likes

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