I believe a solid breakfast starts with a good amount of rich carbohydrates and protein. Some takes on it involve pancakes and sausage or things like that. For us, non meat-eaters, we'll do yogurts, eggs, and even tofu for breakfast.
Every day, my breakfast looks something like this:
I wake up at 5:30 and typically am done eating by 6. Before I eat, I do a 4-minute Tabata Session and then I drink 16oz of ice cold water, which gets your metabolism to wake up, and start "cooking" breakfast.
- 1 mug (12oz.) coffee
- 1/2 cup old fashioned or steel cut oats (NOT quick oats or instant)
- 1/4 cup berries
- 1/4 cup miller's bran or 2tbsp wheat germ.
- 1/2 banana sliced
- 6oz container of plain Greek yogurt (NOT vanilla)
Nutrition Information (Approximates)
- Measures: 1/2c Oats, 6oz Chobani Plain Greek, 1/4c Shiloh Farms Organic Unprocessed Coarse Bran, 1/4c Frozen Blueberries, 1/2 banana, 12 oz. coffee.
- Calories: 352
- Fat: 3.7g
- Cholesterol: 0
- Sodium: 92mg
- Carbohydrates: 63g
- Fiber: 12.3g
- Protein: 26.75g
- Sugar: 17.8g
This runs you a decent balance of carbs, protein, natural sugars, and fiber - good enough that I'm not hungry again for several hours and it provides me with a good amount of nutrients to start my day.
Some good links about breakfast:
- Best Breakfast Foods for Men - Men's Health
- Lose Weight by Eating a High-Protein Breakfast - Stack.com
Some alternatives to this breakfast I've done:
- Other types of fruit, dry or fresh
- Honey instead of bananas
- Peanut butter
- Walnuts or almonds instead of bran or wheat germ
- Egg whites instead of yogurt - then I wont add fruit
- Cocoa powder. :-)