Breakfast help

[XD-9]

I'm having troubles coming up with a breakfast that makes sense. I'm following a 42/37/20 (p/c/f) diet because I'm fairly carb sensitive and I'm cutting. I need to shoot for 55g protein, 47g carbs, 11g fat per meal to hit my caloric goal. I try to keep the kcal even throughout all 6 meals but I'm having trouble with breakfast. Here is what I currently eat for breakfast:

1/2 cup All Whites (60 kcal): 12/2/0 <------kcals seem a bit low too me???
1 large egg with yolk (80 kcal): 7/1/5
3/4 cup oats (225 kcal): 8/40/5
4oz. grilled chicken breast (130 kcal): 27/0/1
TOTAL- 495 kcal: 54/43/11

I don't always have time to cook chicken. I can't add any more eggs because they make me gag and what I have in the meal is already a struggle to get down. If I don't have time to cook chicken, what can I use in it's place. I don't want to add a shake but if I need to I can. I would rather have a whole food source.
If I just omit the chicken altogether my carbs are way higher than protein. I could drop the oats down to 1/2 cup to make up for that but then the total kcals are way too low for what I need.

[Rugger02]

You could replace your chicken with just about anything. I think that looks like a good breakfast IMO.

I always prep my meals the sunday before. Get bored with the chicken you could replace it with any of these.
Chicken Breast 3.5 oz 31 grams
Ground Buffalo 3.5 oz 19 grams
Buffalo Steak 3.5 oz 28 grams
Venison Steak 3.5 oz 31 grams
Cod (Atlantic) 3.5 oz 22 grams
Tilapia 3.5 oz 26 grams
Orange Roughy 3.5 oz 22 grams
Ground Beef (95% lean) 3.5 oz 26 grams
New York Strip Steak 3.5 oz 29 grams
London Broil Steak 3.5 oz 28 grams
Beef Flank 3.5 oz 27 grams
Top Round Steak 3.5 oz 31 grams
Egg Whites (Raw) 8 - 9 whites 31 grams



6g protein PER large egg (To = 3.5oz of meat, you¡'d need 8-9 eggs)

[XD-9]

^^^once again, Thank You Rugger!

[j4ever41]

try turkey cutlets

[fit4ever180]

Rugger has good advice as always....

I'm in about the same boat as you and cutting the moment...

This is what I've been doing for breakfast, but I'm a big fan of all 3 of these foods:

3 whole O M E G A - 3 eggs 18 0 13.5 210
168g liquid egg whites 18 0 0 90
1/2 cup oats 5 27 3 150
270g (1.5 cups) broccoli 9 18 0 93
Total 50 45 16.5 543

If you were to just drop an egg, then it may fit into your macros well...