THE best breakfast!
I often get asked what the best breakfast I could eat is, and the true answer to this question is as always: it depends!
It depends on a lot of things. First of all - Who are you? Are you a 25 year old CrossFit enthusiast with 9% body fat and enough muscle to rip every baby gap t-shirt in your closet just by showing the double bicep pose? A 34 year old full time mum who can just barely finish a meal or sleep for more than 3 hours at a time and goes to 3 circuit classes a week? Or a 40 year old office clerk who goes to the gym to meet up with the slightly more experienced lifters/fitness enthusiasts and show the young guns how it’s done.
Then there is timing, are you training in the morning, evening or mid-day? What is your goal, get lean, put on muscle, or gain weight. As you can see there are a lot of very important factors to take into account when designing your “perfect breakfast”.
However there are a few things we should aim to hit when thinking about an important meal like breakfast, regardless of your goals. First of all Macros! This is your chance to start the day with a bang! What I mean by that is load up on protein, making it easy to hit your protein goals for the day. Next in line fat! Fat is an essential component when it comes from good sources. It’s loaded with nutrients especially in the mornings or your first meal, it’s a must. Last but not least we have carbs. For me I want my carbs in the morning to be easily digestible but also to have a bit of fibre. Once we have covered macros what I would like next from my breakfast is NUTRITION. I want that meal to be as Nutrient dense as possible! That means I want Vitamins, fatty acids, minerals and Phytonutrients and as many as I can possibly get!
When you look at the goals for my breakfast and start to imagine what that meal would look like on a plate you quickly realise that you’d probably have to fill a whole dinner plate with food. Speaking from experience most people will say that they would never eat that much because of time restrictions in the morning or lack of appetite. I get that! Not everyone will have the time to sit down and eat a large meal, never mind the time to prep it or the appetite to eat it, but there is another way we can try and get all or most of the benefits of a large well composed nutrient dense meal in the morning.
The breakfast smoothie!
Easy and fast to make, Macro awesome, nutrient dense with a good amount of water! The important thing to remember is that we are trying to make into a complete meal so we really need to cover our bases. Here is my idea of a nutrient packed breakfast in a smoothie:
2 scoops of whey Protein
1 scoop of warrior greens (green veg powder)
50g of oats
1 teaspoon of flax seeds
45g of avocado
1/2 teaspoon of organic cocoa powder
100g of frozen berries
Add as much water as your blender holds and blitz till smooth.
And there you go, in one pint glass we have a nutrient dense complete breakfast ready in minutes and very easy to go through even if you’re one of those people who doesn’t have much of an appetite in the morning!
All the ingredients and amounts can obviously be altered to suit your body and goals but I would always advise to hit at least 35g of protein in total and min of 15g of high quality fats!
I encourage YOU to try and come up with the most nutritious, easy and fast breakfast smoothie! Let me know how you get on!