Day two is officially in! Have you been logging your food? If not, I bet if you opened a blank document on your computer screen you could remember everything you ate today (unless you really want to forget-in which case, you need to write it down as a reality check.) You don’t actually think that just because no one saw or it’s not on paper, that it doesn’t count, do you? Just do it already and get the ball rolling on positive changes.
For those of you already over the first mission-starting a food journal, we’re moving on. What did you have for breakfast today? I had 1% low fat cottage cheese, apple and organic peanut butter. I have to take my breakfast on the go by 5:30 every morning so that works for me. BUT I have other options ready to go for mornings I’m not in a rush and an option for when I’m in oops-I-hit-snooze-4-times mode, so that I never risk skipping the most important meal of the day. Just look how happy it makes this fella!
Eating a well balanced healthy breakfast is essential to firing up your metabolism, balancing your blood sugar and assisting you in much better decision making at your next meal or snack. You simply cannot afford to slack off on meal one not only for the above reasons but also for the mental aspect. If you feel like you screwed things up first thing, and tell yourself “you’re off” or you’re a failure at your new program, well then, you’ll most likely live out that self-defeating mantra. So shape up and get ready for…whatever the morning throws your way.
What do some simple, well rounded Meal #1s look like?
- 1 omega egg with 5 whites and veggies, 1/2 cup oats & 3 fish oil
- 1 cup 1% cottage cheese w/ large apple & Tbs Organic Nut Butter (try slicing the apple into the cottage cheese and adding cinnamon)
- (better than a skipped meal)-Protein shake in water, almonds and any piece of fruit I can grab
When it comes down to it there is no such thing as a good excuse. Keep your shopping list tailoring to the reality that rough days happen, oversleeping happens and you need to have the basic supplies to keep up with life.
Please feel free to post your fave breakfast solutions! You may just help someone find a new fave or find one yourself!
*scroll over the word “comments” below for a link to post*
Tags: boost your mood, build a metabolism, building healthy habits, diet, eating clean, marlboro personal trainer, meal ideas, Nutrition, personal trainer, weight loss
nicole’s breakfast:
meal 1:
1 omega egg with 5 whites and 6 oz of sweet potato. cut the potatoes in small chunks, spray pan with cooking spray brown them and add egg.. yum! when im not being as strict i add some onion and spinach for an awesome skillet!
meal 2:
!!!)
3/4 cup cottage cheese, 3 fish oil (no carbs with this meal
Sounds awesome. My meal 1 was the same as yesterday because it was a 3 snooze alarm day. My meal 2 was 1 1/4 scoops protein powder in water & 3 fish oil! Very similar. I train all morning and now always opt for a liquid meal to keep my attention undivided from my sessions, sooooo…no options there.
i hear u! meal 4 was 1 1/4 scoops protein powder, apple and 1 tbsp pb. i was in the car and for some reason whenever i have a shake in the car, it gets all over me and the car! im such as spaz! new rule.. no shaking when driving!
Ya gotta go Blender Bottle, that thing never leaks on me!
Sweet potato for breakfast. MMMM!
Yesterdays breakfast
Meal #1
I was a bit tired of oatmeal so I tried 2 slices ezekiel toast with 1 tsp peanut butter & 1% cottage cheese on the side.
Meal #2
Creativity ran out fast! 1/2 cup oatmeal with 2tbs ground flax – 1/2 cup blueberries and cup of egg whites.
PS Ordered the dress yesterday too.
The most common excuses people give for skipping breakfast entirely or don’t eat a healthy breakfast is because: 1)they are either too lazy to prepare food in the morning or 2) they don’t have time to prepare food in the morning.
One of my favorite things to eat for breakfast is steel cut oats. As you may know preparing steel cut oats for breakfast may be impractical for most people because it takes at least 30 min to prepare. So, here’s a trick I use that I stole from the Martha Stewart show to circumvent this common “problem”. It is preparing my breakfast the night before.
Step 1: Put 2 cups of your oats in a crock pot with 4 cups of Smart Balance Fat Free Milk withe the added Omega 3′s and Vitamin E. Then add an additional 2 cups of water.
Step 2: Add 2 scoops of your favorite protein powder and stir in until dissolved.( I use Muscle Milk Light)
Step3: Put the crock pot on the low setting.
Step 4: Wake up within 8 hours and your breakfast will be waiting for you.
Step 5: Put crock pot in dishwasher then save the rest of the oatmeal for the rest of the week.
If I did the math correctly a serving of 1/2 cup is
7.5g fat
62.75g carb
25.5 g protein.
*you may want to double check the math*
I always eat the same breakfast… 5 egg whites and 1 omega yolk with 1 1/2 cups of mixed berries. Making eggs in the morning is sometimes a pain with the baby so, I get everything ready to go the night before so I’m not fussing around in the morning.
Meal 2 consisted of 1 1/4 scoop whey protein 1 tsp pb and 2 slices of srouted grain toast which I highly recommend. Good hardy bread, very filling.
PS got my dress today. Very cute! It would be even cuter if my ass wasnt so big…lol.
check this breakfast out if you want to change it up ! i had it yesterday (minus the berries, but the berries make it way better):
take 1/2 cup oats measured dry with 3/4 scoops vanilla protein, 2 egg whites and 1/4 cup blueberries (all uncooked) and mix in a small bowl. spray pan with cooking spray and make 3 little pancakes and fry um up! good way to change up the egg oatmeal breakfast combo if they are dry pour a little agave sweetener over the top instead of syrup.. i do this when not dieting so strict…so good!
dont try this one! a few weeks ago on one of our snowy days i was really in the mood for some swiss miss hot chocolate.. i dont really crave chocolate, but it was one of those freezing days that you just want to crawl under the covers and never come out.. it was my last meal time and i did not want anymore chicken so i gazed over to my shelf and saw the chocolate protein sitting there and this amazing thought popped into my head… just add hot water and bam! instant swiss miss guilt free.. well not so much. first off hot water and protein powder DONT mix! it was clumpy and gross, however since i started drinking it and it was all measured out i had to finish it so i didnt mess up my intake numbers.. well i almost puked!! lesson learned choc protein and hot water dont equal hot chocolate!
Killer breakfast, Nic!
Diesel- talk about your tush like that again and I’ll OWN you next training session!
I just had 1 cup 1% cottage cheese with 1 cup frozen blueberries and 1 Tbs organic PB
Tip for this meal: I mix the no salt and regular cottage cheeses to reduce the high sodium intake. I mix them because I still haven’t taken much of a liking to the no salt kind but I’m working on it. Also, I haven’t mixed frozen berries into CC in a while. I guess there’s a reason for that (gag). The lumpy texture with the half melting berries was pretty yuck but I ate it anyway. Fresh works way better for me. Though the frozen is fantastic in the greek yogurt. Trial and error (like Nic’s creepy protein coco lol)
just had another betty crocker moment in the kitch so i thought i would share since jon is at the gym and im eating this solo.. first off, i love bison steaks! its a great lean beef option and when prepared right tastes awesome..the trick is you cannot over cook it or the meat becomes tough and gross.. believe me, i figured that one out quick! i normally grill it but tonight i was up for a change so here is my creation. the men in your life will also like this meat alternative so give it a try!
cube the bison steaks and seasoned them with mrs. dash steak seasoning.
spray a saute/frying pan with some cooking spray and throw in a few tablespoons of waldon farms hickory smoked bbq sauce (my new favorite and only found online at netrition.com) and a couple shakes of franks red hot sauce. cook the bison tossing around in the pan for a few minutes. again, dont over cook! i served over brown rice with another little drizzle of the bbq sauce and hot sauce! yum! i think adding some peppers and onions to the mix will prob be awesome, although its not in my plan right now!! save that for summer!
im going to have a happy husband when he gets home from work
Nic! You’re so type A! LOL
A little chopped green pepper won’t kill ya….
now a tortellini on the other hand….dun dun dunnnnnnnn
sorry I couldn’t help myself.
LMAO! your just taking all the shots at me jules… cumin…tortellini…i thought we were friends… lol
on a side note, im absolutely disgusted by protein powder today.. forced to have it 3 times today due to my work trip. so annoyed! i would kill for a piece of grilled chicken but watch out, the little bird also contributed to my near fatality!
the last few days, ive been super excited about my new favorite breakfast… fried rice or at least my version of it!
ive been boiling up some brown rice while still getting ready in the morning so that when im done the rice is good to go…then when ready i cook my eggs (4 whites to 1 whole on my low days 5 whites to 1 whole on my higher cal days) and just when the eggs are almost done, i put a cup of brown rice in the pan mix it up, add some mrs dash original seasoning and after transferring to my bowl a touch of franks red hot sauce and mix it up… awesome breakfast.. adding any veggies to the mix would work too.. peppers onions mushrooms broccoli you name it!
beni hana.. you aint got nothin on me! hai ya!
where has everyone been! this may sound gross, but i dont have a lot of options with my diet as the weeks are dwindling down to show time…since i have no carbs this meal, i just mixed a little room temperature coffee into plain greek yogurt with vanilla protein and cinnamon. it was actually pretty tasty…
Nic-Woah. That sounds…creative lol. Good for you for trying to make the most of it. I hate to rub it in but I’ll share for the others.
My breakfast was 1 whole omega egg scrambled with 5 whites & a half cup oatmeal with 1/2 cup fresh blueberries with a touch of splenda. Delicious.