Nutrition Advice

21st Birthday Post: My Top 6 Breakfast Meals

Happy 21st Birthday to me! Here’s a post 🙂 I’m not doing much today, just lots of school work to do and apps to look over. I’m graduating this year, so it’s going to get busy and hectic mid-year and especially when it’s close to graduation! I’m going to have dinner with my boyfriend tonight so I’m excited for that! Mediterranean food 3rd year in a row because I love kebobs/kebabs, hummus, tzatziki, babaganoush & pita bread ❤ I wanna make it tradition to get greek food every year on my bday hahah!

Anyways, about this post! I’m a breakfast kind of girl ❤ What can I say? Pancakes, french toast, bread, fruit, yogurts, milk, omelettes, you name it. They’re all so delicious. Breakfast is very important to me because it’s a big hunger curber for me throughout the day. It’s important to start the day off with some good carbs & protein. Why? You have been starving your body overnight for 8 hours so the first meal in the morning to replenish your glycogen stores is essential. You need to feed your body good foods. It’s your body’s fuel. If you eat a 400 calorie donut for breakfast, your blood sugars will spike leaving you hungry in 1-2 hours. You can eat a 400 calorie well-balanced meal (eggs, fruit, whole grain toast) and you will stay full for 2-4 hours.

What I eat and the amount I eat determines what I eat for the rest of the day. I make sure I eat a big breakfast to help regulate my blood sugars during the day & prevent unnecessary cravings.

Whole grain/whole wheat toast is my preference over enriched/white toast. Enriched/white flour spikes blood sugars leaving you hungry quickly.

I always make sure I have: 

  1. Protein (Eggs, peanut butter, protein powder)
  2. Carbs (Oats, protein pancake mix, wholegrain toast)
  3. Healthy Fats (95% of the time I have peanut butter, sometimes avocado)
  4. Fruit (usually bananas or berries)
  5. Dairy (usually yogurt/milk)

There are many foods I eat that have a combo of many of those 5 groups! For example, peanut butter has protein & healthy fats. Fruit has carbs. Yogurt has protein as well.

Breakfast #1: Egg Omelette, Yogurt + Toast 

  • 1 cup Califia Farms Almond Milk (unsweetened)
  • 1/2 cup Goat Yogurt w/ 1/4 cup blueberries
  • 4 egg white scramble in coconut oil with broccoli + 2 cups raw spinach
  • 1 Ezekiel Whole Grain Toast w/ Trader Joes Chia + Flax Peanut Butter – topped w/ 1/2 a banana

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Breakfast #2: Protein Pancakes w/ fruit + PB 

  • 1/2 cup Kodiak Cakes Flapjack Mix w/ 1/2 cup water
  • Topped with Peanut Butter, 1/2 banana, 1/4 cup strawberries, 1/4 cup blueberries

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Breakfast #3: Banana Berry Protein Pancakes w/ homemade compote 

  • 1/2 cup Kodiak Cakes Flapjack Mix w/ 1/2 cup water
  • Banana compote (1/2 banana w/ splash almond milk blended)
  • Blueberries
  • Sliced almonds

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Breakfast #4: Green Tea Matcha Waffles w/ fruit + peanut butter 

  • 1/2 cup Kodiak Cakes Flapjack Mix w/ 1/2 cup water
  • Peanut Butter
  • 1/2 cup strawberries
  • 1/2 banana
  • Coconut shreds
  • Almond Butter

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Breakfast #5: Stovetop Carrot Cake Oatmeal 

  • 1/2 cup rolled oats
  • 1 cup water
  • Blended Carrots
  • Coconut Sugar/honey
  • 1 banana (1/2 in oatmeal, 1/2 as topping)
  • Sunflower seeds, sliced almonds, cacao nibs

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Breakfast #6 – Overnight Raspberry Chia Protein Oats 

  • 1/2 cup Rolled Oats
  • 1/2 cup Almond Milk
  • 3 tbsp protein powder
  • Topped with raspberries, banana, cacao nibs, sliced almonds & peanut butter drizzle

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I typically have around a minimum of 500 calories at my first meal. I also have a mid morning snack around 100 calories at 11am right before lunch. This is usually some more yogurt, cheese, fruit or nuts to help hold me over until lunch which is around 12-1.

Hope this post helped with meal ideas or even understanding the importance of choosing the correct breakfast foods! Healthy can mean delicious too 🙂

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