What should I eat for breakfast?

This is a question I get a lot, from clients, friends, family, etc. “What should I eat for breakfast?”

Well, what I’ve noticed is most people are not too sure what a “well rounded” meal is. A “well roundedimage_4” meal would include a protein, carbohydrate, and a fat. So, when it comes to meal planning those are the macro nutrients you will want to include.


When it comes to breakfast here are some of my favorites:

Protein

  • Eggs/Egg whites
  • Turkey bacon
  • Ground turkey
  • Nonfat Greek Yogurt (plain)
  • Vans Gluten Free waffles

Carbohydratesimage_1

  • Sweet Potato (I make it a hash on the skillet)
  • Banana
  • Mixed berries
  • Plain GF Oats

Fatimage_2

  • Eggs
  • Bacon
  • Avocado
  • Coconut oil
  • Almond Butter
  • Mixed nuts

So…with that being said, make it simple, pick one serving from each group.

For example:image

Breakfast One

  • Two eggs+1 banana+1 tbsp of almond butter

Breakfast Two

  • 1/2 cup egg whites+sweet potato hash+1/4 avocado

Breakfast Three

  • Egg white omelette with veggies+1/2 cup oatmeal+1 tbsp of almond butter

If you are disciplined to count calories, download the My Fitness Pal app. It’s great and you can enter in all your food and track your calories and macros. Quick Tip: Plan your whole day of meals the day before so you know exactly what you are going to eat the next day.

If calorie counting isn’t something your committed to, a simple way to measure serving sizes is to use your hand.

For men:image_3

  • 2 palms of protein dense foods with each meal;
  • 2 fists of vegetables with each meal;
  • 2 cupped hands of carb dense foods with most meals;
  • 2 entire thumbs of fat dense foods with most meals.

For women:

  • 1 palm of protein dense foods with each meal;
  • 1 fist of vegetables with each meal;
  • 1 cupped hand of carb dense foods with most meals;
  • 1 entire thumb of fat dense foods with most meals.

Check out the full article here

Start planning your meals out ahead of time and make it a habit. Food prep is always a life saver and can prevent you from binging on fast food, and other unhealthy habits.

Stay STRONG today!

-Anna