Breakfast is always a hard one for most people. We are surround by cereals and sugary breakfast options everywhere which load us with carbohydrates. Now I do follow flexible dieting so I have nothing against sugar and cereals, however, unless you are doing a workout in the morning, eating a high carbohydrate meal may leave you hungry and lethargic soon after your meal.
Breakfast should energize you for the day and leave you feeling full until lunch time. The first mistake most people make when it comes to breakfast is low protein. Providing I am not doing a workout in the morning (this is when I eat higher carbohydrates) For Breakfast I tend to incorporate higher protein and higher fat with moderate to low carbs. This helps support the body’s natural Circadian Rhythm (cortisol wave) and will help keep hormones in check. The combination of high protein (30-40 grams), some carbohydrates and fat will make you feel a lot fuller for longer and give you sustained energy that your body needs after a long fast while you are asleep.
There are SO many smoothie options and I change them daily to keep it interesting. So to help you create your favorite combinations here is my smoothie rule of thumb so you can keep things exciting and choose the foods that you love:
1 serving Whey Protein
1 serving Plant Protein (combination of plant-based proteins)
1 serving Pea or Rice protein
3 tbsp natural yogurt
5 raw egg whites ( if you are game enough)
½ Avocado (approx 60g)
15 grams unsweetened shredded coconut
20g ground flaxseed
20g nut butter
10g coconut oil
1Tbsp of the following:
raw cacao powder
green tea matcha powder unsweetened
fresh kale or spinach (handful)
100g baked pumpkin
2 tbsp psyllium husk
2 tbsp oats
Any Fruit of choice
Almond Milk unsweetened
coconut milk unsweetened
Then simply add 1 cup of ice, Xanthan Gum if your love your smoothies thick. Then blend in a high-speed blender. Depending on your protein powder you may need to add some more liquid. Simply Blend, Grab, and GO.
I love your protein based breakfast list.
Too often, breakfast takes a back seat to a few more minutes of sleep and whatever obstacles leap in front of you as you try to get out the door. It can seem like the simple act of preparing some eggs or oatmeal brings the world to a screeching halt. So why let it? Prepare these three meals the night before in just a few minutes instead!