Friday, September 26, 2014

Foodie Friday - Skipping breakfast is a BAD IDEA - meals included

For years I skipped breakfast. I was never that hungry so I just figured what's the point. And if I did make breakfast I always felt like I was rushing to cook it! But I have learned for weight-loss purposes, muscle growth, fat loss, endurance, mental clarity, and cravings that breakfast is essential to everyone's diet! Breakfast should be the largest meal of the day. Most of us probably eat are largest meal of the day at dinner time which is the worst time to eat a big meal!
Benefits to Breakfast:
1. Energy Boost for your day
2. Sharper Focus
3. Breakfast Helps Reduce Morning Crankiness
4. Metabolism Boost
5. Prevents Starvation
6. Keeps You From Overeating
7. Allows You to Properly Portion Your Meals
8. Helps Lower the "Bad" Cholesterol
9. Eat Breakfast to Lose Weight

 I eat the same breakfast every day. I know that sounds boring to most people but for me it's expected, it's planned, and I don't have to worry about what am I going to eat.
My breakfasts consist of scrambled egg whites with spinach and hot sauce with a 1/4 cup of gluten-free oat bran.  If I'm needing something sweet I will add a 1/4 cup of fruit in my oat-bran along with 1/2 tablespoon of coconut oil. If I'm in a hurry I will drink my shakeolgy or eat a pre-made protein waffle/pancake.

So for all those non-breakfast eaters below is a list of 7 healthy breakfast recipes. You can change it up and do a different item every morning or you can just pick one meal and have that every morning during the week and then change it up on the weekends. You still want to have variety but you want it to be easy for you so that you are eating breakfast every morning. Bottom line the key to success is planning and being prepared!

Healthy breakfast recipes:
1. 4 egg white omelette with spinach with 1 slice of gluten-free bread (try Rudi's)and 1 teaspoon of
nut butter.

2. 3 egg whites scrambled with 1 egg with yolk with spinach and a gluten-free wrap or 1 slice of GF bread with hot sauce.

3. Protein waffle or pancake w/ 1 tbsp. of nut butter. MY FAVORITE
See recipe below and I have made a week supply in advance and reheat in microwave.
1/2 of mashed banana
1 scoop of  plant based protein powder (Tone it up, Sun Warrior)
1/4 c egg white
1/2 tbsp. of almond milk
sprinkle of cinnamon
whisk together...spray with cooking spray on waffle maker or pan for pancakes.

4. 1 cup cottage cheese with a 1/4 cup of fruit and 1 tbsp. of nuts. For added protein have 2 hard-boiled egg whites.

5. 1 cup of plain Greek yogurt with a 1/4 cup of fruit and 1 tbsp. of nuts. You can add a little bit of honey if needed. For added protein have to hard-boiled egg whites.

6. Gluten free oatmeal or oatbran (Red Bob Mill carries GF) with 1/2 tbsp of coconut oil, 1/4 cup fruit, and 1 tbsp of nuts or nut butter. For added protein eat 2-3 egg whites scrambled or hardboiled. You could also make my Oats & Eggs recipe which combines the two.

7. Green smoothie
See options in the picture below for ingredients.  I add shakeology to mine too.


Breakfast is truly my favorite meal especially when I go on vaca! Breakfast is the best meal to make your cheat meal because you will use it as fuel for the rest of your day!