Start Your Day Right: What to eat for Breakfast

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Breakfast is, for many people, the first opportunity you have during the day to “cast your vote” for the type of person you want to become.  Don’t throw it away on a gas-station donut when you can set the tone for your entire day by eating something that fuels your body and your mind for the day ahead!

What should one eat for breakfast?  Well, we all have certain dietary issues, but generally speaking, always try to include some protein, healthy fats, and whole grain carbs. If you’re planning an early-morning workout, save this meal for afterwards as you don’t want to be feeling full.

You want examples, you say?  Ok, here’s a few…in the examples below the protein source has a (P) after it, the carbs have a (C), and the fat has an (F) to help you start to associate certain foods with certain macronutrients they provide:

1. Hard boiled eggs (the whites are P, the yolks are F) with whole grain toast (C) and avocado (F)

2. Greek yogurt topped (P) with fruit, granola (C), and sliced almonds or pumpkin seeds (F)

3. Overnight oats (C), with chia seeds (P), banana (C), and peanut butter (F and P)

Because I typically start work very early in the day, and sometimes need to be able to take it with me on the go, I’ve been having a protein shake to start my day for the last decade plus.  If this sounds like it’s more your speed, here’s my current protein shake recipe (I’m always refining it and adjusting it!):

• 12 oz water (or nut milk if you want it to be thicker)

• 20-25 grams of plant-based protein powder (I go with chocolate flavor)

• 1 banana

• ½ cup of frozen mixed berries (blackberry, blueberry, raspberry)

• 1 tablespoon of rolled oats

• 1 cup of mixed baby greens (spinach, kale, chard…avoid the mixes that include arugula for flavor reasons!)

• 2 heaping tablespoons of cashews (adds creaminess w/o dairy) 

• ¼  teaspoon of green tea matcha powder (I’ll skip this if I’m having it later in the day)

This recipe gives me a quick, consistent source of hydration, protein, electrolytes, antioxidants, dietary fiber and soluble fiber, green leafy vegetables (which I otherwise struggle to eat consistently), healthy fat, and caffeine.

Please share your favorite healthy breakfasts in the comments so we can all have more ideas of how to “cast our vote” for the healthy, vibrant, energetic people we want to become!