When it comes to fitness and/or physique goals, consistency in what you eat and daily caloric intake matters.
I have found that in any meal plan that includes breakfast, lunch and dinner, it is most pleasurable to mix things up for lunch and dinner while eating pretty much the same breakfast everyday.
This is my everyday breakfast and has been since 2017. I really enjoy this combination of foods and have not gotten tired of it.
So every morning my breakfast consists of:
- 1 cup of Egg Whites
- 1/2 an Avocado
- 1/2 cup of Rolled Oats prepped in water with 3 tbsp of Peanut Butter Powder
What varies are the veggies I cook my eggs in and oat toppings. I usually saute raw baby spinach but when I have extra veggies laying around (and the time to chop up) like mushrooms, onions, peppers and tomatoes, I’ll throw those into the mix. I usually have some sort of kimchi or fermented beets & carrots in the fridge, so I’ll add 2 tbsp of that on the side for a little extra probiotics.
I love Raw Unfiltered Honey in my oats but will swap it for Stevia Cinnamon Vanilla if I’m planning on eating something higher in sugar later in the day. I’ll also add some blueberries, bananas or apples when I have some available.
So, how to build your breakfast? To get the most variety of nutritional benefits, it should include:
- 1 protein (Eggs, Egg Whites, Bacon, Sausage, Chicken or Red Meat or a combination)
- 1 complex carbohydrate source like Rolled Oats, Whole Wheat Toast or English Muffin or Cereal.
- 1 source of fibrous veggies like sauteed spinach, zucchini or sweet potato noodles, mushrooms, tomatoes, onions, and/or peppers. Feel free to also throw in some berries or grapefruit.
- and to make it a “balanced” meal, add healthy fats like avocado, cooked in coconut oil or butter or full fat Greek yogurt or cottage cheese.
Find your favorite breakfast items so it’s a meal you really look forward to everyday!
Because I had a couple of cocktails last night I wanted to make sure I replenished with lots of water and a big breakfast meal.
I sauteed raw baby spinach then mixed in 1 cup of egg whites. Topped it with homemade tomatillo salsa, avocado and beet & cabbage sauerkraut. I’m also having rolled oats with almond milk, PB powder and honey as well as 1/2c of blueberries.
This meal is loaded with:
🍃Spinach nutrients like Vit A & E, zinc & iron
😊Fermented beets & cabbage by @wildbrine provide probiotics, nitrates and immune boosting benefits
🥑Avocado provides Omega-3 fatty acids, lutein & beta-carotene
✳Blueberry nutrients like potassium, folate, & Vit C as well as flavonoids with potent antioxidant capacity
🍯Raw Unfiltered Honey is also loaded with antioxidants as well as riboflavin, manganese, and calcium
Happy Sunday ✌🏼
#breakfast #sundaymorning #fermentedfoods #nutrientdense #recovery #rehydrate #healthyfats #antioxidants
I’m really excited to try new dark leafy greens this week! I’ve had good ole green kale before but not these bad boys!
From left to right, I’ve got Russian Kale, Red Kale & Lacinato Kale.
First up, Red Kale…with eggs!
…and burnt toast, ha!
Red Kale tasted just like Green Kale and stayed crunchy after being sauteed.
What I’ve learned about the health benefits of Kale is that they area loaded with antioxidants and Vitamins A, K & C. It also supports eye health and its fiber content helps regulate cholesterol levels.
So….eat more kale! Oh and throw a handful of it in your smoothie 😉
This week I’m cooking with Rainbow Chard! Rainbow Chard is leafy green with bright red, orange or yellow stems and is actually classified as a beet. This large “leaf” is similar to Spinach in how it cooks and tastes. It is slightly bitter but not bad at all, the bitterness goes away when cooked. It is also known as Swiss Chard, Silverbeet, Perpetual Spinach, Spinach Beet, Crab Beet, Bright Lights, Seakale Beet, and Mangold. I’ve learned that Rainbow Chard has large amounts of Vitamin A and moderate amounts of Vitamin K and C and is rich in minerals and dietary fiber.
Here, I simply chopped one leaf then sauteed it with grass-fed butter for about 3 min then added whole eggs.