How to Build a Better Breakfast

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There’s a lot of misinformation out in the world regarding breakfast. Should you bother eating breakfast? If so, what should you eat? 

Consider a simple and important idea — breakfast is your first meal of the day, which means it sets the tone. Do you really want to kick off your day with a bowl full of processed carbs (aka cereal, most oatmeal, bread, etc.)? After all, breakfast is a meal and you need to treat it as such. This means having a balance of protein, fat, and carbs.

As is true for all of our meals, we’ll get the most benefit if we just make them ourselves. Let’s avoid the junk and take back control of the day. 

I know what you are thinking…you don’t have time for breakfast. YES, you do. If you can’t set aside 5-20 minutes in the morning to provide yourself with a healthy meal then you are lying to yourself. I'd say the vast majority of our clients who are looking to get healthier and leaner go way wrong with breakfast choices. 

Regardless of your timeline in the morning, here are three options that will fit any lifestyle and get you started towards healthier and more beneficial habits. The general theme here is an emphasis on getting plenty of protein and fat during this first meal. This way, you aren't falling behind by lunch time and your brain will get lots of what it needs to get moving.

1) The Real Deal

Preparing and cooking breakfast doesn’t have to be a huge process. I’d say my average breakfast takes about 10 minutes to put together and another 10 minutes to eat (if I’m pacing myself). Try something like this to get a balanced meal and tweak it based on your needs and goals.

  • 2-4 eggs (YES, the yolks are good for you, and NO 1 egg is never enough)
  • 2-3 chicken sausage links
  • side of fresh fruit OR toast OR half avocado

2) Prepped and On-The-Go

If you like to eat breakfast a little later than when you first wake up or simply are too rushed before work, you need to prep on Sunday to make it happen during the week. Egg muffins are awesome for this purpose.

  • 2-4 egg muffins, customized to your liking (I like this recipe)

  • Handful of fresh berries

3) Meal Replacement Shake

If you MUST, at least provide yourself with a balanced shake. It takes all of 5 minutes to stuff some ingredients in a blender and pour it into a cup. Here’s an idea:

  • Packed fistful of greens, like spinach, mixed greens, whatever you like
  • 1 Cup of frozen berries
  • 1 Cup of liquid (cashew milk is awesome)
  • Scoop of protein powder or a couple of raw eggs (they have no flavor)
  • Half of an avocado (again, really no flavor but makes the shake creamy and provides a nice dose of healthy fat)

And, BOOM! You have breakfast. So try these out, see how it works for you. Ditch the crappy carb bars, processed cereals, and donuts. Start your day right and get some quality calories in right away.

-Taylor Race, co-owner of St. Pete Strength & Conditioning