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A nutritionist shares the high-protein benefits of Costco’s super-firm tofu, shows how to quickly scramble 2 eggs for a simple breakfast, and reminds that portion sizes need to be adjusted based on individual activity levels and eating habits.
Want to increase protein at breakfast, but don’t want to rely on too much meat for every meal, says a recent nutritionist called “Foodie – the person with cats.”little red book North America Sharecostco (Costco) Extra Firm Tofutofu ), reported that this tofu contains about 10 grams of protein per 3 ounces. It is easy to prepare and can be combined in a variety of ways. It is suitable as a source of plant-based protein for daily breakfast.
“Foodies – People with Cats” said that when giving nutritional advice to customers, in addition to paying attention to protein adequacy, they also consider saturated fat intake, so they often keep super-firm tofu at home. This time he crushed about 4 ounces of tofu and added 2 large tofueggs Fry it all together and pair it with homemade coconut-flavored rice cakes and fresh fruit to make a simple and filling breakfast.
According to calculations from “Foodie – People with Cats”, 2 large eggs can provide about 14 grams of protein. With about 4 ounces of tofu, the protein of the entire breakfast can reach about 25 grams. He did not feel any apparent hunger for about 4 to 5 hours after eating. However, he also emphasized that everyone’s weight, daily food intake and amount of exercise are different, and the required portion sizes cannot be generalized.
In terms of cooking methods, tofu can be directly crushed and stirred with egg liquid. If you like dry and burnt texture, you can first squeeze the water out of the tofu, then pat it dry with a kitchen towel, and fry it in a pan until it turns light brown on both sides. “Foodie – People with Cats” uses non-stick pans this time, so there’s no extra oil. You can also add a small amount of cooking oil as per your personal taste.
Some netizens also followed suit and tried it, frying tofu and eggs with avocado oil, adding only a little salt for seasoning, and then adding chili sauce to the pan. He said it was simple but very tasty. Others suggested adding fried dried shrimp skin to enhance the umami flavor and give more variety to this tofu fried egg dish. Someone in the comment area also addressed the issue of snack control and said that they would eat potato chips, beef jerky, chocolate, and popcorn for several hours every morning. “Foodies – People with Cats” responded that dietary adjustments should not focus on just one food. You still need to understand the daily exercise, meal and snack regimen to find the method that works for you personally.
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Summary FAQ
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Because it contains about 10 grams of protein per 3 ounces, it is convenient to prepare and has a lot of flexibility in combinations. This can help supplement protein for breakfast without relying on large amounts of meat, and it is also easier to control saturated fat intake.
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She crushed about 4 ounces of tofu, scrambled it with 2 large eggs, and mixed it with homemade coconut-flavored rice cakes and fruit. They estimated that the entire breakfast contained about 25 grams of protein and could increase satiety.
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If you want it to be drier on the surface and more fragrant, you can squeeze the tofu dry and absorb the water with a paper towel, then fry it until light brown on both sides. You can use less or no oil, and add salt, chili sauce or dried shrimp to taste.
