Mornings can often feel hectic. Do you find yourself resorting to the easiest and most convenient meal; grabbing a bagel, cereal, or a drive-thru? Eating a high-carb, low-protein meal can be the most detrimental way to start your morning. Join me in this scenario for the moment. You choose a convenient breakfast which leads you to consume a meal higher in carbohydrate content and less protein. You have this inevitable spike and crash of blood sugar that leaves you feeling hungry and tired. The basic formula for "Hangry."
Now you are midway into your workday and you only have a half hour for lunch. Unless you've thought ahead and meal prepped, this doesn't leave you with a lot of time to seek out a healthy option. So you prioritize the convenience of the meal vs the nutrient content. Again, you'll be potentially consuming a meal much higher in carbohydrate, saturated fat and sodium compared to a home cooked meal. So the spike and crash begins all over again maybe leading you to have another afternoon coffee, sugary treat or energy drink.
Your intensions were to hit the gym but you are leaving work tired and hungry so instead you drive right home. You're too tired to make a meal for dinner so you order something to be delivered in the form of a meat pie. Sound familiar yet? The hard reality is more than 50% of you will nod your head because you've been there before.
Good news is there's a solution and it might be a lot easier than you think. Change your breakfast and change your life. Avoid that roller-coaster ride and eat a higher protein meal for breakfast. I recommend eating around 30g of lean protein from sources like eggs, turkey, greek yogurt, nuts/seeds or a protein shake/smoothie. Carbohydrates don't need to be avoided but move away from the processed carbs and added sugars to carbohydrate choices with high fiber like 1 cup of fruit or 1 whole wheat english muffin along with your protein choice.
The way you set up your morning sets up the tone for the rest of your day. So be disciplined in choosing your first meal and you will be more disciplined in your choices through out.
To help you get started here are three easy meals for a high protein breakfast. If you have any questions or want more meal ideas shoot us an email.
Love Coach Mike
Yogurt Mixed Berry Bowl (Macros: 30g protein, 22g carbs, 19g fat, 7g fiber)
1 cup of Greek yogurt.
1oz of sliced almonds (or any nut).
½ cup of mixed berries
Egg White Omelette (Macros: 30g protein, 5g carbs,16g fat,1g fiber)
1 whole egg
2 egg whites
2 chicken apple sausages
1oz of cheese
½ cup spinach.
Breakfast Burrito (Macros: 30g protein, 37g carbs, 17g fat, 8g fiber)
1 whole wheat tortilla
1 whole egg
2 egg whites
¼ cup black beans
¼ cup cheese
3 sliced tomatoes
"I strive to be healthful every day so I can feel my best and be my best for myself and for my family." ~NFC Member