Breakfast is one of the most important meals of the day to get right. A power breakfast will provide mental and physical energy for the day, and set the stage for fat burning. In fact, studies have shown that people who don’t eat breakfast actually gain more weight than people who do eat breakfast.
Here are 3 “Power Breakfasts” for Energy and Weight Loss
1- The “On The Go” Breakfast. Sometimes you just don’t have time to throw together a big production. Here’s a quickie that I make in about 1 ½ minutes
1 cup full fat yogurt
180 calories, 9 grams fat, 16 grams carb, 9 grams protein
Small handful of chopped walnuts
119 calories, 11 grams fat, 2 grams carb, 3 grams protein
½ cup berries (blueberries, blackberries or raspberries) 42 calories, 0 grams fat, 11 grams carb, 0 grams protein
I’ll usually mix this concoction up in a bowl and eat it. Then, I’ll chase it down with
30 grams whey protein mixed with water 128 calories, 0 grams fat, 2 grams carb, 30 grams protein
Total: 469 calories, 20 grams fat, 27 grams carb, 42 grams protein
2- The Frittata. Eggs are a great source of protein and other nutrients, but I’m not a big fan of the taste. Except when they’re in the form of a frittata. I first had a frittata at a diner in NYC a few years ago, and I’ve been making my own version ever since. I don’t know how it’s “officially” made, but here’s my own super- protein packed version
6 eggs (2 yolks kept in, the rest whites)
202 calories, 10 grams fat, 0 grams carb, 28 grams protein
1 can of pre- sliced mushrooms
40 calories, 0 grams fat, 6 grams carb, 4 grams protein
1 Sweet Italian sausage (usually I’ve already got some cooked up so I just chop it up and throw it in.)
182 calories 14 grams fat, 0 grams carb, 14 grams protein
I’ll mix these together in a bowl, then pour the mix into a small Pyrex dish coated lightly with extra virgin olive oil. I’ll pop it into the oven at 375 degrees until it’s slight golden brown on top. Then I’ll sprinkle the shredded cheddar on top and let cook for another minute or so, till melted.
Total: 424 calories, 24 grams fat, 6 grams carb, 46 grams protein
3- Steak and Grapefruit. Yes, “dinner” for breakfast.
Steak is great for breakfast! It provides a hefty dose of protein and the fat keeps you satiated. Steak is also high in the amino acid tyrosine, which is raw material for the brain to make dopamine, norepinephrine, and epinephrine. Tyrosine helps increase alertness and kicks the sluggishness of sleep out of your system
Grapefruit is refreshing and adds some low glycemic carbs to the breakfast along with pectin, a soluble fiber. Grapefruit is also packed with Vitamin C, and provides lycopene, a cancer fighting phytochemical and powerful antioxidant.
6 oz. Flank steak
306 Calories, 18 grams fat, 0 grams carb, 36 grams protein
1 Large Grapefruit
80 calories 0 grams fat, 18 grams carb, 2 grams protein
Total: 386 calories, 18 grams fat, 18 grams carb, 38 grams protein
These 3 Power Breakfasts will:
1) Will leave your hunger satisfied.
2) Provide you with plenty of energy for the day ahead.
3) Give you a solid shot of protein to feed the metabolism and keep the fat coming off.
*Some bonus awesomeness- I like to supplement my power breakfasts with the benefits of Omega – 3.