The only time you should skip breakfast is if you’re intermittent fasting…
Skipping or eating a low-quality breakfast can leave you feeling tired, sluggish, irritated, and down in the dumps.
Studies show that skipping breakfast is correlated with lower heart health, cardiovascular issues, and lower energy levels.
And for all you lifters out there, protein absorption rates are highest when you wake up and right after your workout, so getting a good quality breakfast with a solid amount of protein is essential for building some muscle!
But what makes the perfect breakfast?
- Slow-Digesting Carbs
- Healthy Fats
- Calories (Depending On Your Goal)
Making sure you have all three of the macronutrients is essential to giving you quality energy throughout the day and for your workout.
Here’s a wide list of foods I consume during my morning routines.
Steel Cut Oats
Packed with protein and quality carbs, oats are the best form of slow-digesting carbohydrates, which provides you with an abundance of energy throughout the day.
Oats are great because they can be prepped rather quickly and combined with a whole bunch of other foods to make a delicious dish.
For me personally, I eat my oats with fruits and pumpkin seeds every morning. I use ‘Quick Cook Steel Cut Oats’ from Trader Joe’s. All you need is to add your favorite plant-based milk or water and throw it in the microwave for 90 seconds.
They make a great base for any breakfast meal. After microwaving your oats, you can add any toppings you want.
Oats really are the perfect bodybuilding and fitness food. Consume some before or after a workout to reap some awesome gains!
Serving Size – ½ cup
Calories – 300
Protein – 10g
Carbs – 54g
Fat – 5g
I’m talking blackberries, blueberries, raspberries, strawberries, and goji berries.
Adding berries to your breakfast will provide you of a whole host of essential micronutrients and health-boosting benefits.
Yes, it’s true that berries don’t have many calories or protein, but berries have a ton of antioxidants that help keep your memory sharp, improve your focus, and promote brain health.
Berries are also considered superfoods due to the research showing they contain anti-cancer properties. Packed with essential vitamins and minerals such as Vitamin C, Vitamin K1, Manganese, and Folate.
Berries are also packed with fiber, something that lacks in the modern American diet.
I highly recommend consuming a small cup of berries every single morning just to reap the amazing health benefits.
I prefer to buy my fruit and berries frozen so that they last longer, not to mention buying frozen is much cheaper.
Serving Size – ½ cup
Calories – 35
Protein – 0g
Carbs – 8.5g
Fat – 0g
You might think of tofu as a lunch or dinner dish but have you tried eating tofu in the morning?
Tofu is a delicious meat substitute that is packed with protein. Over 40% of the calories in tofu is made up of protein.
I love tofu because it provides me with an excellent source of protein and can be prepped within a few minutes.
Tofu, a product of soy, contains an abundance of all the essential amino acids, making it the perfect protein for building muscle.
One of the most popular ways to prepare tofu in a breakfast dish is by ‘scrambling’ it. I’m sure you’ve heard the dish “scrambled tofu.” Take your block of tofu and break it up into tiny little pieces. Throw it in a pan with olive oil and add spices like turmeric, garlic powder, onion powder, and others.
The turmeric, once mixed, will add a golden yellow color to the tofu, making it look exactly like scrambled eggs. Hence the name ‘scrambled tofu’ was born.
Once finished, add hot sauce and throw it in a wrap to make a killer breakfast burrito!
A block of tofu is extremely cheap, about $1.99 at most supermarkets.
The more ‘firm’ the tofu, the more protein there is.
Serving Size – 1 block
Calories – 500
Protein – 60g
Carbs – 5g
Fat – 25g
Nuts And Seeds
Nuts and seeds are an excellent source of protein and healthy fats.
Nuts and seeds are great because they are high in omega 3’s, calcium, and unsaturated fat.
They are great at supporting heart health and lowering your risk of cardiovascular disease.
Possibly the best part about nuts is they are high in calories and just a handful of them provide a great source of protein and energy.
They make a perfect morning snack that you can eat on the run.
The best forms of nuts are
- Brazil Nuts
Similar to nuts, seeds are also an excellent food source with a whole host of health benefits.
I personally love to top my oatmeal bowls with either hemp seeds or chia seeds.
Here’s a list of high protein and healthy fat seeds you should look into consuming every morning for breakfast.
- Hemp Seeds – 10g protein per 3 tablespoons
- Chia Seeds – 5g protein per 3 tablespoons
- Pumpkin Seeds – 9g protein per ¼ cup
Of the seeds mentioned above, all three are superfoods.
If you need help reaching your protein goals, don’t be afraid to consume some extra nuts or seeds throughout the day.
Forget that disgusting cow milk…
You wouldn’t drink straight from the udder of a cow, so why would you drink it from a carton?
Plant-based milks taste better, are far more refreshing, and nutritious.
A glass of plant-based milk in the morning alongside your food will provide you with essential vitamins and minerals, as well as some protein.
Here’s a list of plant-based milks you should try:
- Soy Milk
- Almond Milk
- Coconut Milk
- Pea Milk
- Cashew Milk
- Rice Milk
Plant-based milks have shown to decrease inflammation, promote heart health, fight bacteria, and aid in weight loss.
It’s also perfect to go with any cereal you wish. I personally use a cup of plant-based milk with my oats every morning.
It’s also great to make smoothies with. Just take some of your favorite berries and fruits, throw in 2 cups of plant-based milk, and blend it up. You’ll have a cold, refreshing, and nutritious smoothie to get your day started right.
Are there many things that taste better than the avocado?
I question why we humans don’t eat it more for breakfast.
Soft, creamy, and it can be made into guacamole!
This superfood is loaded with potassium, healthy fats, Vitamin K, folate, and cancer-preventing properties.
For athletes, avocado is high in calories, making a great way to reach your macronutrient goals for the day.
Avocado is super easy to incorporate into any dish since it has no preparation time. I love throwing it into my tofu scrambled burrito for some extra calories and healthy fats.
Another great breakfast recipe is just using avocado on some multi-grain toast.
Avocado toast is delicious, nutritious, and super quick to make.
Unfortunately, avocados can spoil pretty quickly if you forget about eating them, so be sure to buy avocados that are not 100% ripe yet, that way you can save them for later.
Extra tip: Throw your avocados in the fridge to extend their expiration date.
Extra tip #2: If you don’t use the entire avocado for a meal, squeeze some lemon on it so it prevents the avocado from turning brown and gross.
Serving Size – 1 Large Avocado
Calories – 322
Protein – 4g
Carbs – 17g
Fat – 29g