Mornings can be rough. Let’s face it– when you’re trying to get out the door is exactly
when All. The. Things. are gonna go wrong. But of course, you know better than to not eat breakfast, right? Right.
So here’s are some options that will get you through– and meet most of Pudge’s rules for healthy eating. Here’s kind of a Cliff Notes guide:
- Start with protein always. Protein is responsible for keeping every tissue in your body in good working order, and can serve as a back-up energy source (through a complicated process called gluconeogenesis.) If you want the whole scoop on protein, try this post: Myth #23: Women only need 42 grams of protein, Men only 56 or this one: Myth #11: The Type of Protein You’re Eating Doesn’t Matter. Besides, protein helps you feel full so you’re less likely to faceplant into a bag of Oreo’s later.
- Always pair carbs with protein and fat. Protein and fat help slow the absorption rate of carbs, which helps reduce the sugar spike and subsequent crash. It also ensures that you won’t feel hungry in an hour (like you would, you know, if you ate 3 donuts for breakfast. I’m guessing!)
- Breakfast is a time when you want to eat more carbs– in fact, a 2:1 carbohydrate to protein ratio is a good goal. You’ve been without glucose all night (ummm…. break-fast). But carbs also behave sort of like kindling that helps ignite a fire when it comes to burning fat.
- As a general guideline, eat breakfast like a king, lunch like a queen, dinner like a pauper. Meaning, make your breakfast calorie heavy and your dinner lean and green.
These meals have 300-350 calories and 20-25 grams of Protein. (I generally recommend my clients have a morning snack– but if that’s not an option for you, you might need more calories at breakfast.) You can run the exact calorie and macro-nutrient breakdown through an app like MyFitnessPal if you need to know it. Always eat within your calorie budget for each meal, but you can do a little reducing or adding when it comes to portion sizes. Just because waffles look like a whole unit doesn’t mean you couldn’t do one and a half or something to keep your calories right.
You can mostly substitute fruit for fruit, fat for fat, etc. I do like pineapple as it has anti-inflammatory properties, but grapefruit is also a rockstar (unless you are on a heart medication– or any medication that explicitly says no grapefruit.) You could do strawberries or whatever blows your skirt up.
Yeah, I know– these aren’t 100% organic meals and they have sugar, and probably other vile things. I’m asking you to make as many healthy choices as you can. Perfectly clean eating isn’t doable for most people– so this is “real world” food. This is also part of my point that I will not concede– food can be fun and still help you achieve your goals. But you know, if you’re having a morning where everything is nice and relaxed, take your time and make a great breakfast. Here are my favorite struggle-bus morning breakfasts:
- 1 English Muffin, 1 Tablespoon Peanut Butter, 8 oz skim milk
- 1 Cup Cottage Cheese, 1 oz walnuts, and 1 pineapple tidbit cup
- 1 waffle with 1 T of jelly, 1/2 c greek yogurt, 8 oz skim milk with 1 Tablespoon Hershey’s syrup
- 1 scoop vanilla whey protein powder*, 8 oz orange juice, 1/2 vanilla ice cream.
- 1 Jimmy Dean Delight Breakfast sandwhich, 8 oz juice.
- 1 egg, 1 piece Canadian bacon, 1 piece of toast, 1 Tb jelly, 4 oz low sodium V8 juice
- 1 cup greek yogurt, 3/4 cup cereal (like cheerios), 1 oz almonds
- 1 Bagel Thin, 1 Slice of Cheese, 1/2 egg whites, 4 oz juice
You NEED to eat breakfast. Don’t let a crazy morning derail your progress. It’s ok to have a little fun with your food too!