Where are my breakfast lovers at? 🙋♂️🙋🏽♀️🙋🏼
As the name suggests, breakfast (or the first meal after you wake in the morning) breaks the fasting period that occurred throughout the night.
Despite the many benefits of starting your day with a nutritious meal, I've heard many convincing reasons for skipping breakfast: - Not feeling hungry
- Not having time
- Wanting more sleep
- Can't tolerate food first thing in the morning
- Desire to lose weight
- The rest of the family skips breakfast
- Having nothing to prepare
- Poor appetite
- Having nothing to eat
- Having no one to prepare breakfast
There's been a considerable amount of research to try to answer the question "Is breakfast the most important meal of the day?" and while the results are mixed, there are many noticeable benefits for starting your day with a meal. - Eating regular meals and snacks - starting with breakfast - allows for more opportunities throughout the day to provide your body the nutrients and energy it needs to optimally function. You are also giving your brain a boost.
- For better productivity, concentration and focus, it's important to feed your body and brain when you wake up in the morning. Because the brain uses glycogen (stored carbohydrates) when you sleep, trying to thrive throughout the morning can be difficult when blood sugar is dropping.
- For better satiety and more stable energy throughout the morning, it's important to combine a bit of fat and protein with carbohydrates. For example, instead of having a bowl of cereal (primarily carbs with a little protein), have yogurt topped with nuts, granola and fruit for a well-balanced meal to keep you satisfied throughout the morning.
- Low energy, sugary cravings, moodiness, cognitive impairment, sleepiness and overeating, alongside lightheadedness, dizziness and poor concentration may occur the body doesn't receive the energy it needs in the early morning hours of the day. Plus, you are more likely to snack or graze throughout the day when you fall short on your morning calorie needs.
Breakfast does not have to be a fancy meal. Your food options can be made quickly and consumed on the go. And for anyone who has yet to appreciate traditional breakfast foods like oatmeal or eggs, you'll be happy to hear that breakfast can be whatever you want it to be. To create a well-balanced breakfast, aim for the following range of macronutrients:- Carbohydrates (~50 - 80g)
- Fat (~15 - 20g)
- Protein (~20 - 30g)
If you lack creative breakfast ideas, here are a few suggestions:- Pita or wrap stuffed with scrambled eggs, veggies, leafy greens, salsa, guacamole and cheese. Serve with orange slices.
- French toast w/ yogurt, nuts and fruit.
- Burrito/wrap with beef, tofu or eggs, lettuce, tomato, onion, mushroom, guacamole, salsa, cheese and a dollop of sour cream.
- Naan breakfast pizza
- Oatmeal w/ nuts/seeds and berries and a glass of milk or yogurt.
- Apple with spoonful of nut butter on a slice of toast. Served with yogurt or cottage cheese.
- Waffles topped with fruit, cottage cheese and seeds.
- Rice w/ lean meat (or Boca vegetarian crumbles) and veggies topped with cheese.
- French bread, pita or wrap w/ marinara sauce + cheese and your choice of protein on top.
- Cottage cheese or yogurt with fruit, goji berries, cacao nibs, nuts and granola.
- Grilled tempeh + wrap/pita or bread + slice of cheese, lettuce. Fruit on the side.
- Yogurt topped with granola, honey, nuts, seeds and fruit.
- Lettuce wraps filled with lean protein, veggies, cheese and avocado. Served with a side of rice/whole grains.
- Smoothie made with protein powder, fruit, milk and spinach/kale. Served with bread or waffle and a spoonful of nut butter on top.
- Homemade muffin with butter on top and hardboiled eggs on the side.
- Bagel with egg, cheese, lettuce and veggies.
- Pita bread with hummus, veggies, lettuce and egg or lean meat. Served with fruit.
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