One of the biggest issues I like to fix right away with my in-person, and our online clients is optimizing the first meal of the day. The reason being is that people seem to always have it screwed up.
Your first meal, no matter when, is breakfast (breaking the fast). It sets the day in motion, and can either hinder or assist your health and fitness goals.
Here are the top three issues that I see plaguing folks and their first meal.
- Too much refined stuff
- Not enough protein and healthy fats
- Lack of nutrient density
Most people seem to get tricked into thinking that their breakfast is healthy, when in reality either their body isn’t ready to magically turn it into muscle while simultaneously burning fat.
Gluten free granola with yogurt and a skim milk skinny latte will not make you lean and mean. Do people really still think that a Dunkin Donuts bagel with egg white is good because it doesn’t have cholesterol, and is “low fat.”
It doesn’t work that way. I don’t deal much on the nutrition side of things with our fitness students. That is Andrew’s gig. I do, however, instill simple solutions in people to build habits that will last a lifetime.
One of those habits is learning to dominate the first meal. I have solutions for two scenarios.
- First meal of day (pre-training)
- First meal of day (post-training)
Below are 3 recipes I use personally and with clients for a breakfast if they haven’t trained yet that day or if they have completed a resistance training session prior to their first big meal.
– Before Training Breakfast Options –
- 2-5 scrambled cage free eggs + 1/2 -1 cup of cage free egg whites + handful of green vegetables of choice + tablespoon of extra virgin olive or coconut oil + dry spices of choice (turmeric, salt, pepper, garlic powder, etc) – Small serving of organic preservative free bacon or sausage optional
- Scoop of Whey or plant based protein powder + two table spoon scoops of plain non whole or non fat greek yogurt + unsweetened almond/coconut/hemp milk + peanut butter powder + mixed nuts + flax and chia seed sprinkled in + dash of cinnamon
- Bowl of 3-5 scoops of plain greek yogurt + scoop of whey or plant based protein powder + half handful mixed raw nuts + cinnamon + milled flax seed
– Post Training Breakfast Options –
- 1/2 – 1 ezekiel english muffin/2 pieces toast + 2-5 scrambled cage free eggs + 1/2 -1 cup of cage free egg whites + handful of green vegetables of choice + tablespoon of extra virgin olive or coconut oil + dry spices of choice (turmeric, salt, pepper, garlic powder, etc) – Small serving of organic preservative free bacon or sausage optional
- Scoop of Whey or plant based protein powder + half cup steel cut or whole rolled oats + one table spoon scoop of plain non whole or non fat greek yogurt + unsweetened almond/coconut/hemp milk + peanut butter powder + half cup mixed berries + flax and chia seed+ dash of cinnamon
- Bowl of 1-1.5 cup whole rolled oats + scoop of whey or plant based protein powder + half handful mixed berries + cinnamon + milled flax seed/chia seed sprinkled in
I like the concept of getting good quality protein and fats with a serving of veggies to start the day if you haven’t trained yet. This seems to eliminate the cravings later in the day, and give you energy and stamina that lasts longer than a plate of pancakes.
When you’ve already trained, try the last three recipes which include more carbohydrates and protein. This will replenish what you’ve lost, and speed up the recovery process, all the while delivering immense nutrient density which your body desperately needs.
Let us know what your ideal first meal looks like, or if you’re down to try some of these delicious options out.