Waking first thing in the morning take your 1/2 pint of water to get the metabolism working, start your morning stretch to pump the blood around the muscles.
- Calories-aim for a range between 300 and 400 calories. If you're trying to lose weight, stick with the 300 to 350 range, and if you're trying to maintain weight, especially if you're working out, shoot closer to 350 to 400 calories.
- Carbs about 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.
- Protein about 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk,protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.
- Fats shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (mufas) like olive oil, nuts and seeds and the butters made from them, and avocado.
- Fiber aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it's ok to go above that, as long as it doesn't bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.
- Sugars if you follow the equation for carbs above, then you won't have to worry about going overboard on sugars, especially if you're eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams — that's about 1.5teaspoons' worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).
- Timing ideally you should eat breakfast within 30 to 60 minutes of waking up. If you're not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you're a morning exerciser and prefer not to have a full stomach while you work out. If you're exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.
Delicious, light and filling – high protein and gluten free. Perfect if you want to lean up and get rid of some pudding off that belly ! The egg whites in this recipe are a terrific no fat source of high quality protein, containing all the essential amino acids needed for growth immunity and repair.
150 g mushrooms ( shiitake, swiss brown, button)
2 shallots (spring onions) sliced
4 organic / free range egg whites
50 g ricotta or cottage cheese
handful rocket leaves mixed with cold pressed olive oil + lemon juice
Saute the mushrooms in a little olive oil until golden in your favorite 20cm cast iron pan (medium heat).
Add 1 chopped tomato and heat through. I sometimes like to throw in a little spinach.
Beat the egg whites until frothy and pour over the mushrooms.
Add ricotta or cottage cheese.
Bake in a hot 200 C oven for 5 miinutes until golden and souflee like. Remove from the oven and top with rocket leaves and avocado.
Serve immediately and enjoy.
Steel cut oats with fruit and nuts: steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you're eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.
Total fat: 9.7 g
Saturated fat: 1.0 g
Carbs: 51.1 g
Fiber: 7.2 g
Sugars: 16.6 g
Protein: 11.8 g
Mexi-egg wrap: scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin, and chili powder to taste.Calories: 345
Total fat: 15.7 g
Saturated fat: 3.5 g
Carbs: 36.8 g
Fiber 9.7 g
Sugars: 3.2 grams
Protein: 17.4 g
Smoothie and a hard-boiled egg: pair a carrot cake smoothie made with two medium carrots, half a frozen banana, two cups spinach, one cup unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one-eighth cup golden raisins, cinnamon, nutmeg, and cloves. This is easy to split — have half of the smoothie before your workout, then have the rest plus the egg after the workout.Calories: 368
Total fat: 12.6 g
Saturated fat: 5.1 g
Carbs: 49.5 g
Fiber: 9.4 g
Sugars: 25.5 g
Protein: 25.4 g
Sausage and Potato Baked Breakfast
6 large eggs, beaten
2 packages (8 oz) brown & serve sausage links
1 1/2 cups shredded cheddar cheese
3 1/2 cups o'brien frozen potatoes
1 1/4 cups milk
1/4 teaspoon salt
1 teaspoon dry mustard
1. Preheat oven to 350. Grease 11x7 in baking pan.
2. Cut sausage links into slices.
3. Stir together all ingredients in large bowl.
4. Pour mixture into baking dish.
5. Bake 45-55 min or until knife inserted in center comes out clean. Let stand 10 minutes.
- 2 large free range eggs
- 6 tbsp single cream or full cream milk
- a knob of butter
- Always use a non-stick pan with a wooden spoon for best results and easy cleaning. Don't over-stir - think of these as folded eggs rather than scrambled. The eggs should have the texture of soft curds. It's best not to cook more than three portions in one go as you will overcrowd the pan and the eggs won't cook as well. For larger numbers, cook in two pans rather than one.
- Lightly whisk the eggs, cream and a pinch of salt together until all the ingredients are just combined and the mixture has one consistency.
- Heat a small non-stick frying pan for a minute or so, then add the butter and let it melt. Don’t allow the butter to brown or it will discolour the eggs. Pour in the egg mixture and let it sit, without stirring, for 20 seconds. Stir with a wooden spoon, lifting and folding it over from the bottom of the pan. Let it sit for another 10 seconds then stir and fold again.
- Repeat until the eggs are softly set and slightly runny in places, then remove from the heat and leave for a few seconds to finish cooking. Give a final stir and serve the velvety scramble without delay.
Toast Hawaii is to Germans as Grilled Cheese is to Americans. Universally understood, you could order this little snack in any restaurant, even if not on the menu. The version of Toast Hawaii shown here can be dressed up if you wish, but it is tasty plain, too.
- Per sandwich***
- 1 slice of white or wheat sandwich bread
- 1-2 slices deli ham
- 1 slice canned or fresh pineapple, drained
- Dried marjoram (optional)
- Sliced cheese to cover bread. Gruyere or Emmentaler are good choices
- Prep Time: 5 minutes
- Cook Time: 12 minutes
- Total Time: 17 m
A croque-madame is a variation on the croque-monsieur, a French twist on grilled ham and cheese. Instead of dipping the sandwich in egg before sautéeing in butter (as you would for a croque-monsieur), grill the sandwich first and top with homemade Mornay Sauce, cheese, and sunny-side up egg.
Recipe : 25 Minutes
Cook: 5 Minutes
2 tablespoons melted butter
4 slices sourdough or white sandwich bread
4 slices good-quality cooked ham
1 1/2 tablespoons Dijon mustard (optional)
1 cup grated Gruyère or Emmentaler cheese, divided
1 cup Mornay Sauce
2 eggs, cooked sunny-side up or over easy
Preparation1. Preheat broiler. Heat a large ovenproof skillet over medium-high heat. Butter bread on all sides, and top 2 of the slices with ham and, if desired, a smear of Dijon. Top with 1/2 cup cheese, and cover with remaining bread slices. Place sandwiches in skillet, pressing gently with back of spatula. Let cook about 1 to 2 minutes or until bottom is lightly golden.
2. Top sandwiches in skillet with Mornay Sauce and remaining 1/2 cup cheese. Place skillet in oven, and broil 2 to 3 minutes or until golden and bubbly, taking care not to burn. Top with egg, and serve immediately.
Breakfast mistakes to avoid
• Skipping out: when you sleep, your body slows down while you're not eating. So when you wake up, if you don't break the fast (yup, that's where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fueling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin c.
• Skimping: you know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It'll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you'll not only feel satisfied longer, you'll also have more energy for the workouts that can make you drop pounds even faster.
• Imbalanced meal: leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy such as having an all-protein meal means you're not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you
Mid Morning Snack.
The mid morning snack is an important link in the 5 meals a day we are giving you at Flatsnout. The mid morning break should be a 1/2 pint of water, and upto two pieces of fruit the choice is yours. Try fruit and yogurt.
Cutting up salad sticks and fruit to go in little bags is ideal, its all about the meal prep the night before and using positiveness to maintain your momentum.