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Mixed protein breakfast plate Calories
High-protein mixed breakfast plate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed protein breakfast plate (250 g) has 490 calories. That works out to 196 calories per 100 g. It contains 8 g of carbs, 42 g of protein, 32 g of fat and 0.5 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Mixed protein breakfast plate Nutrition Facts
Selected: 1 serving (medium) · 250 g
490
KCAL / 250G
Carbs
8g
· 3% DV
Protein
42g
· 84% DV
Fat
32g
· 41% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 34% · Fat 59%
Mixed protein breakfast plate nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 490 kcal | |
| Total fat | 32 g | 41% |
| Saturated fat | 10.25 g | 51% |
| Trans fat | 0.2 g | |
| Sodium | 1350 mg | 59% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 42 g | 84% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Mixed protein breakfast plate?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 490 kcal |
| 1 piece (whole) | 60 g | 118 kcal |
| 100 g | 100 g | 196 kcal |
| 2 piece (whole) | 120 g | 235 kcal |
| 1 cup (diced) | 140 g | 274 kcal |
| 1 serving (small) | 180 g | 353 kcal |
| 1 pack (double) | 300 g | 588 kcal |
| 1 serving (large) | 350 g | 686 kcal |
Calculated from 196 calories per 100 g.
Frequently Asked Questions About Mixed protein breakfast plate
What is on a mixed protein breakfast plate?
A mixed protein breakfast plate brings together more than one protein-rich breakfast food, often eggs and cheese, with optional meat or other choices. There is no fixed recipe, so the exact ingredients vary by cook and region.
How do you make a mixed protein breakfast plate at home?
To make a mixed protein breakfast plate, choose a few protein sources, prepare any hot items, and arrange them with fresh vegetables or other breakfast sides. Boiled eggs and cheese are an easy base; the plate can be adapted to what you enjoy.
Does a mixed protein breakfast plate always include meat?
No, a mixed protein breakfast plate does not have to include meat. Eggs and dairy can provide its protein, and the name describes the style of the plate rather than a required ingredient list.
What is the difference between a mixed protein breakfast plate and a traditional Turkish breakfast?
A mixed protein breakfast plate puts protein-rich foods at the center, while a traditional Turkish breakfast may include a broader spread of bread, olives, jams, vegetables, and cheeses. There is overlap, and both can vary from one table to another.
How can you make a lighter mixed protein breakfast plate?
Make a lighter mixed protein breakfast plate by choosing boiled or poached eggs instead of fried ones, using less processed meat, and filling out the plate with fresh vegetables. You can also keep rich sauces and large amounts of cheese to a minimum.
What should you serve with a mixed protein breakfast plate?
Fresh tomatoes, cucumber, greens, and olives pair well with a mixed protein breakfast plate. Add bread if you want a more substantial meal; tea or coffee can accompany it, depending on your usual breakfast.
Can you prepare a mixed protein breakfast plate ahead of time?
Yes, you can prepare the cold parts of a mixed protein breakfast plate ahead of time. Store washed vegetables and cheese covered in the refrigerator, then cook eggs or other hot items close to serving so they taste fresh.
How should you store leftovers from a mixed protein breakfast plate?
Refrigerate leftover eggs, cheese, and meat from a mixed protein breakfast plate promptly in covered containers, preferably separately. Do not save food that has been sitting out for a long time, and discard leftovers if their freshness is uncertain.
Is a mixed protein breakfast plate a good meal before a workout?
A mixed protein breakfast plate can work before a workout, especially if you eat it early enough to feel comfortable. If you need quick energy, add a carbohydrate-containing side such as bread or fruit rather than relying on protein foods alone.
Can a mixed protein breakfast plate help with weight loss?
A mixed protein breakfast plate may help you feel satisfied through the morning, but it does not cause weight loss by itself. The overall portion and additions such as fried foods, processed meat, bread, and sauces affect how it fits into your eating plan.
Mixed protein breakfast plate Vitamins & Minerals
Vitamins
B12
2.75µg · 115% DV
Biotin
32.5µg · 108% DV
B2
0.85mg · 65% DV
B3
9.75mg · 61% DV
Minerals
Selenium
60µg · 109% DV
Phosphorus
538mg · 77% DV
Sodium
1350mg · 59% DV
Zinc
4.5mg · 41% DV
Potassium ⭐
588mg · 17% DV
Mixed protein breakfast plate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed protein breakfast plate
To burn the 490 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mixed protein breakfast plate?
The Mixed protein breakfast plate is an assembled breakfast rather than a single fixed recipe: it brings together eggs, cheese and other protein-rich foods, with the exact combination varying from one kitchen or café to another. It fits naturally into the Turkish breakfast tradition, where a spread is often made up of several small, savoury items.
Expect a mix of soft, creamy and salty flavours, usually served with vegetables, olives and bread. It can make a substantial start to the day, supplying 16.8 g of protein per 100 g. For a lighter plate, add fresh vegetables and keep richer or oilier accompaniments modest; bread can be served on the side so you can choose how much suits you.
How Nutritious Is Mixed protein breakfast plate?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mixed protein breakfast plate Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mixed protein breakfast plate Contain Allergens?
Contains these allergens:
Which Diets Is Mixed protein breakfast plate Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mixed protein breakfast plate Fat Profile
SATURATED
10.25g
MONOUNSATURATED
13.25g
POLYUNSATURATED
4g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.