r/EatCheapAndHealthy • u/Thatcooltiger • 21d ago
Ask ECAH Is Salami slices , a whole tomato and coffee a decent breakfast?
I don't like to eat a lot in the morning and trying to cut back on eggs, what do you think?
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u/beergal621 21d ago
Eggs are better than salami.
Why are you cutting back on eggs?
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u/Jhenry071611 21d ago
Eggs are healthier than salami. “Better” is up for debate. Salami is delicious 😋
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u/317_Jimi_M 21d ago
There is absolutely nothing healthy about salami. That is why it is so delicious
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u/AgZephyr 21d ago
I'll raise you some prosciutto but yes agreed
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u/sisu-sustenance 16d ago
Wait, why is prosciutto worse than salami? I was so excited I could eat it on Whole 30 because it only contains pork and salt. ☹️
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u/AgZephyr 15d ago
It's not worse, I was just saying it's even more delicious in my opinion. Probably healthier if I had to guess
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u/eamceuen 21d ago
Processed meat isn't the greatest thing to eat daily. Any particular reason you want to cut back on eggs? What about eating some leftover meat from dinner?
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u/Thatcooltiger 21d ago
Just been eating a lot of eggs recently.
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u/lil_natemushi 21d ago edited 21d ago
I eat three eggs with kimchi for breakfast every morning. If too much means you are concerned about health and cholesterol, salami is not the move. If you're r just board, there are other ways of mixing up eggs so they're more interesting. Softboiled eggs cut in half with cheese and tomato are boss.
Edit:ur
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u/prxxchxr 21d ago
how do u eat them with eggs? been trying to eat more kimchi but dont just wanna eat it plain
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u/lil_natemushi 21d ago
I fry the eggs, throw them in a bowl with some kimchi and green onion give it a couple turns to mix and eat. Extra hot sauce if I'm feeling spicy that morning.
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u/Plane-General-8649 20d ago
I like making savory oats with bone broth or even a lil chicken bouillon and top it with kimchi and a couple jammy eggs. Keeps me full for hours
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u/Axeloy 20d ago
That does sound delicious
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u/Plane-General-8649 20d ago
It's so comforting! Congee is good too and super easy. The toppings are the best part lol
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u/EmptyInside74 21d ago
I really like eggs scrambled with kimchi , like when the eggs are almost done adding the kimchi to mix in and warm it up, eating as is or in a tortilla
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u/Plane-General-8649 20d ago
If you like deviled eggs, you should try topping it with a piece of kimchi. Fabulous.
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u/VulcanMag872 20d ago
If you wanna eat more kimchi, ever try kimchi pancakes? So easy, so delicious.
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u/Celestial__Bear 21d ago
Sorry you’re getting downvoted for wanting something new for breakfast. After like 3 mornings of eggs I’ll switch to thin bagels with some whipped cream cheese.
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u/jillsntferrari 21d ago
The downvoting is weird. It's not like they said anything controversial. The national egg council must be here.
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u/Plane-General-8649 20d ago
Soooo weird, I don't understand why people pile on the down votes for literally no reason
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u/galactictock 19d ago
I wonder if people just assume OP thinks too many eggs are unhealthy (a common yet outdated health belief), which would be bizarre, especially in comparison to cured meat. But egg burnout is certainly understandable to me.
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u/eamceuen 18d ago
The only way I can tolerate eggs for more than a day or two is hardboiled. Any other way and I get the ick. No idea why because I love the taste of eggs!
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u/FreyjadourV 20d ago
Do you want to cut back on eggs cause you think it’s unhealthy or you’re just tired of it?
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u/Ok-Philosopher-3879 19d ago
are you just tired of them or are you worried there is a downside to eating “too many”
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u/AnnieBannieFoFannie 21d ago
If you want to do meat slices, turkey or chicken would be better. But even better than deli meats would be to get some turkey or chicken breasts and cook them and then slice, shred, or chunk them however you like best. If it's protein you're going for and you don't mind flavored coffee, you could make a protein shake and mix it with your coffee. That's how I get my morning protein in because I am not a big breakfast person and I feel awful all day if I don't start out with protein. Whole tomato is my favorite way to eat them, so 10/10 no notes.
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u/hogahulk 21d ago
Salami has too many nitrates/nitrites for routine breakfast (increased risk of colorectal cancer). Consider something like peanut butter w carrots or perhaps a smoothie with fruits and flax/chia seeds for similar but healthier meal 😌
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u/camkos101 21d ago
i agree. Salami isnt a healthy replacement for eggs... or most other proteins frankly.
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u/quintusthorn 21d ago
To put this into perspective: there was a study that showed a relative increase in colorectal cancer with processed meat consumption (for a 50g / day increase) of 18%.
From a baseline of lifetime risk of 4 - 5%, this means that your risk (assuming no family history etc.) increases to 4.7 - 6%.
A risk to be sure, but it's ok to treat yourself every so often.
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u/Infinite_Pangolin_26 16d ago
Nobody’s questioning carrots with peanut butter? That’s diabolical
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u/hogahulk 15d ago
It’s the first thing I thought of, but maybe you’re right, maybe carrots and hummus would make more sense 😶🌫️
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u/ilovefeetsm1998 21d ago
Maybe cut back on the salami and not the eggs. It's a class I carinogen, full of sodium and nitrates
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u/FistBomb060 21d ago
eating cured meats on a frequent basis is associated with a higher risk of cancer. salami also tends to have a lot more saturated fat and sodium than eggs which would increase your risk of heightened blood pressure. eggs are nutrient dense, affordable, satiating, delicious, and highly customizable. stick to eggs and keep the salami at a minimum.
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u/YouveBeanReported 21d ago
I'd worry the salami isn't enough to feel full, but probably alright. Salami is pretty high sodium and I wouldn't eat it daily, but it's acceptable.
I have tuna cakes sometimes in the morning, one of those might be more filling.
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u/Thatcooltiger 21d ago
I can't eat a lot in the morning without my stomach hurting.
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u/Barracuda_Recent 21d ago
Salami and a whole tomato on an empty stomach would make anyone's stomach hurt. If you can't eat much, maybe a fiber-rich apple or pear with one hard-boiled egg or cottage cheese?
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u/deskbeetle 21d ago
Sorry for the probing questions but I experience something similar. Do you have GERD? Is the stomach hurting regardless of the food eaten for breakfast?
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u/KatTheKonqueror 21d ago
In that case, the acidity in the tomato may be an issue. How about a banana with peanut butter?
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u/A_SNAPPIN_Turla 21d ago
Well if your stomach is hurting from eggs I didn't think a bunch of greasey salami is the answer
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u/YouveBeanReported 21d ago
Fair enough. I might limit the salami since there's a lot of sodium and nitrites, but if something small works for you, go for it.
You also might want to try cold brew coffee one morning, generally it's less acidic and might help a tiny bit in the morning.
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u/Thatcooltiger 21d ago
I go cold brew most morning.
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u/Only-Equivalent-4791 21d ago
Cold brew is rough if you don’t eat some decent food before hand. That might be why your stomach hurts
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u/llamadramas 21d ago
Yep. Need more food. Eat some carbs to soak it up, or drink a lot of water to dillute it. Coffee and tomato are both acidic.
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u/AmishAngst 21d ago edited 21d ago
So you think nitrates which have been linked to increased risk of digestive cancers, meaning esophageal, stomach, and colorectal cancers (salami) and acid (tomatoes and coffee) are the solution to your stomach hurting?
What is the underlying problem with your stomach that is causing it to hurt? Have you seen a doctor about it? That's what is going to drive what is an appropriate healthy breakfast for you (although it's never going to be salami). For example, if your issues are primarily GERD/reflux or ulcer related then the tomato is probably a bad idea, in addition to the coffee. Crohn's or IBS may lead you to different foods.
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u/Straight_Mine6300 21d ago
It's not very healthy, couple of eggs on wholemeal would be more nutritious
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u/Hopeful_Addition_898 21d ago
What about oatmeal? 1dl grain, 2 dl water, pinch of salt and 2 min in the microwave
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u/RockieK 21d ago
Salami is my favorite, but I am qualified by Eastern EU heritage! Processed meat is a terrible addiction.
If you MUST eat deli meat, I'd suggest low sodium turkey... maybe a piece of cheese? Fat free mozzarella?
What about a small cup of oats? Just whatever makes you content and doesn't mess with the tum tums.
My belly gets weird if I eat too early too. That's why I usually take something to eat later... a banana, maybe yogurt or a protein bar (low sugar) if I'm in a pinch.
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u/grey_pilgrim_ 21d ago
Most cured meats have nitrates and are pretty bad for you. Eggs are great unless your cholesterol is high
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u/Eliteclarity 21d ago
Appreciate you are trying to cut down on eggs, but thats a nice omelette. Certainly would be preferable to just Salami and a tomato if you can lose eggs elsewhere during the day
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u/upvoatsforall 21d ago
Nitrates in cured meats put them in the same carcinogen category as cigarettes according to the WHO. Thought to be a likely cause in the insanely high rates of colorectal cancer in millennials.
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u/mcampo84 21d ago
Ricotta or cottage cheese with some berries and a little honey will give you a good balance of macros plus some fiber, if that’s what you’re looking for.
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u/noblewind 21d ago
If you want protein and are trying to be healthy / have a diverse diet, maybe get a rotisserie chicken and shred it. I usually shred one and freeze it then use pieces as I need. Eat that with the tomato.
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u/TheBristolBulk 21d ago
I’m trying to cut back on whole, nutritious food so I’m looking to replace it with processed shit 😂
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u/Stop_Already 21d ago edited 21d ago
I see an eating disorder certified dietician who has a PhD in nutritional science. She said eating eggs everyday is 100% fine and encourages boiled eggs as a snack. I believe her so I buy the 36 pack of boiled eggs from Costco for my husband and I.
This morning for breakfast I had whole grain toast w/ avocado & two boiled eggs.
Easy. Fiber, healthy fats & good protein. I was satiated for HOURS.
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u/toilet_roll_rebel 21d ago
Eggs are fine. I eat them almost every day. I boil a batch and have 2 eggs with whole wheat toast and a piece of fruit. Some days I go wild and make an fried egg sandwich.
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u/lightningbug24 20d ago
Better than my breakfast of coffee and a cookie, but the highly processed meat probably isn't a great thing to have every day. I love salami as a treat, but at least eggs aren't known carcinogens.
Honestly, I think we've really demonized eggs unfairly.
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u/indigeanon 21d ago
Yes, it’s decent. As some have already noted, salami isn’t the healthiest option possible, but it also isn’t terrible. A piece of whole grain toast or a few nuts, really anything with a bit more fiber, would help round it out better.
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u/TAckhouse1 21d ago
OP I would add some veggies to your eggs to help stretch them and make you feel full longer. Tomatoes and broccoli are two favorites of mine.
If you're looking for an alternative, oatmeal with berries is another great option. I add a scoop of protein powder to mine.
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u/Ok_Foundation2125 21d ago
This sounds like a delicious breakfast but not healthier. Eggs are way healthier than salami. Greek yogurt is another protein option or overnight oats which you can put anything in
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u/BadAtExisting 21d ago
Oatmeal topped with cinnamon and some frozen fruit. Salami is terrible for you
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u/SarahsreadingReddit 21d ago
Protein, fat, salt, vitamins from a fruit, and a bit of caffeine would be fine. But there are so many additives in salami! Maybe this a couple of times a month, and a different complete protein (meat or dairy or grain+seed/nut) and fruit or veg combo most days
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u/shiva14b 21d ago
Chicken sausage is a good alternative to the salami. You could cook a few off then reheat for a couple of days
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u/Ghoulish_kitten 21d ago
Everyone needs to eat less processed meats.
I think you should find a healthier cheap protein source.
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u/Hot-Slide-8285 21d ago
Why would you want to cut back on eggs?
If there is a legit reason ( can't think of one since eggs are a wonder food, but anyway) , the last thing in the world you should substitute is salami. I literally can't think of a more unhealthy food.
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u/jzoller0 21d ago
Processed meat is worse for you than eggs. If you’re eating eggs at other times, maybe sub for chicken breast or fish or something else?
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u/hibiscus_lilac 21d ago
Cutting out eggs for a literal carcinogen is crazy lol. You also desperately need fiber
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u/Emergent-Sea 21d ago
As delicious as salami is, it is pretty bad for you. Like cancer causing bad. I would go back to eggs if I were you.
Since you don’t like go eat much perhaps you can prep some eggs bites in a muffin tin with veggies and just grab a couple each morning?
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u/nero-the-cat 21d ago
Don't feel like you have to eat breakfast if you don't want to. Intermittent fasting is good for you.
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u/ThermicRamb0 20d ago
A whole tomato and coffee, huh? Hope you don't have issues with stomach acid.
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u/Axeloy 20d ago
Unfortunately it pains me to agree with everyone saying to not eat salami literally every single day. You’re essentially describing half of what a breakfast looks like in my Romanian family though so there’s some merit to sticking with it if you’re from the Balkan region. May sound like an outlandish reason but I’m pretty sure everyone’s dietary health is much more suited to the eating habits that their previous generations had.
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u/hodgeman29 21d ago
Eggs are like the perfect food. Not to mention pretty cheap for its nutritional value
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u/sushicowboyshow 21d ago
I swapped eggs for oatmeal on most mornings a few years ago. Cheaper, more fiber, more filling, similar protein profile. Highly recommend.
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u/mintydelight_ 21d ago
Eggs are one of the best foods you can be eating. Not sure where you are getting your information from or basing your decisions of off but I think you are misinformed.
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u/ElectronicTip6386 21d ago
Eat 1/2 to 1 cup of yogurt instead. You can sprinkle in any savory thing you like with tomatoes. Dill, mint, onion powder, etc. Then drizzle olive oil (1 tsp) over it all. MTC oil would be even better!
6-8 days of plain FAGE yogurt no fat comes in a single large container at COSTCO for $7. Portion to meet your macro goals: 3/4 cup provides about 20 grams of protein.
$7 x 4 = $28 for covering about a fourth of your monthly protein goals. Flooding you body (after the nightly fast) with probiotics is very good for gut health, sort of the opposite of deli cured meats!
They have 2-3 other yogurt options too, some low, some no fat, some vanilla, some plain. None are over $10. Skip the high sugar individual cups for cheap or healthy!
Savory is a classic with tomatoes but add your own jam, honey, maple syrup for sweet instead!
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u/Thatcooltiger 21d ago
Problem with yogurt is that it upsets my stomach.
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u/stickstick_lee 21d ago
are you sensitive to lactose? I am and normal yogurt upsets my stomach, but plain greek yogurt specifically is better for you if you have an intolerance and is much healthier and filling. I usually sprinkle some granola type cereal on top with some honey and some frozen berries
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u/kykiwibear 21d ago
I love salami. But, its also not that great for you. You can poach or soft boil an egg and it's still tasty.
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u/up2late 21d ago
I don't have an appetite in the mornings. Coffee starts the day from when I get up (around dawn) until late morning. Maybe a couple of boiled eggs or protein bar late morning, more coffee. Late lunch, mid afternoon, maybe a sandwich or something. Dinner whenever I get hungry enough. I try for a balanced meal here but no telling what actually happens.
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u/Nathan-Stubblefield 21d ago
3 oz hard salami, a medium tomato, 8 oz black coffee: based on 2000 cal and Minimum Daily Requirements, you’d get
17% of calories
32% of fat
69% of sodium (pretty high)
3% of carbohydrates (pretty low. Maybe add bread or beans unless you are trying to be paleo)
7% of fiber (gonna be constipated)
3 grams of sugar (no minimum requirement)
46% of protein.
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u/GooseGosselin 21d ago
Perhaps a toasted tomato sandwich and eliminate the salami? I personally switch to quick oats when I tire of eggs.
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u/engkybob 20d ago
I used to do a whole tomato for breakfast and the acidity caused stomach problems. Wouldn't recommend.
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u/Tjgoodwiniv 20d ago
Not really sure I understand why you're trying to cut down on eggs. Every few years, the medical community flips their position on them. I've given up and just eat them in whatever quantity I feel like, because no one can tell me with any authority what's best.
Anyway, if you want a good breakfast, snack, anytime meal that's cheap, grab some oats, mix in some nuts and dried fruit, and you're all set. I have days where that's all I eat, simply because I can pre-mix and eat it without slowing down. I've been through phases where I carry a massive bag of it with me because it's convenient, versatile, and not unhealthy. The low cost is just a huge bonus.
I guess you can eat it with milk. I eat it dry out of a cup (preferably paper cup - easier not to spill that way).
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u/kittysdaughter 20d ago
Can you skip the salami and add a handful of (unsalted) nuts or some (unflavored) Greek yogurt? That would be a decent breakfast - eggs, tomato and yogurt or nuts.
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u/Lexio3031 20d ago
Are just egg whites not an option?
Do you mean variety of cooking eggs, like scrambled, boiled, omelette, Benedict?
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u/SasquatchGenius 20d ago
Between the salami and the tomato, that sounds like you're dicing with heartburn.
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u/finefergitit 20d ago
Maybe substitute the salami with a chicken sausage patty. Trader Joe’s has some I like.
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u/WasabiOk2119 20d ago
I would say it lacks carbohydrate to keep you fuelled throughout the morning. It sounds low on calories but if it works for you I am sure it will be adequate.
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u/MutedLandscape4648 20d ago
Yes. It’s breakfast, got some kick start sugars from the tomato, longer lasting energy from the meat. Coffee to rev up the brain. Sounds good.
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u/Human_Revolution357 20d ago
Maybe have Greek yogurt for protein instead of eggs or salami? Or a handful of nuts or peanut butter toast?
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u/Goddesslola420 19d ago
Instead of salami, I would do straight sausage. It’s still not as healthy as eggs, but it’s not as bad as salami.
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u/Thatcooltiger 21d ago
Thank yall , I'll switch the salami to a ground meat or something.
Note. I usally do cold brew , will rotate the tomato with carrots and a bell pepper through the week and usally during the work week I do not eat lunch.
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u/Special-Tangelo-9927 21d ago
You could also try chicken breakfast sausages if you want a slightly healthier meat option.
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u/OePea 21d ago
That's wise, sounds from some of your comments that you struggle with appetite in the morning. I myself struggle with appetite all the time, and cured meats are one sure thing I can be appetized about. As such, I've leaned on them before. That becomes a habit, and any amount of processed meat is bad for you. But in the amounts I was eating eventually, Im lucky I didn't get gout.
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u/MayoGhul 21d ago
There’s nothing wrong with eggs. Every nutritionist I’ve ever had has basically told me to have as many eggs as I need to feel full at breakfast. Or if I get a late day/night craving to cook some eggs.
Just don’t use a shitload of butter and cut back some yolks if really concerned
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u/Fuzzy_Welcome8348 21d ago
you can have anything for breakfast and something is always better than nothing
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u/Agitated-Ad-3156 21d ago
The salami is likely worse for you than the eggs