And it starts with “the most important meal of the day”; breakfast. Keeping the main thing the main thing: my diet exhibits some “lack” and some “excess”. I need to get a better handle on this. Again.
When I was checked in at Athletes Performance last year I was given two food plans. Both by Simin Levinson, one was designed to help me lose the extra 5% body fat I had put on while injured and inactive. The other is my “performance” diet to use during the “in season”. I have used both. I have used neither.
1/40 I will, at the bare minimum, consult and consider my balanced food plan. I WILL eat a healthy and balanced breakfast every day.
On my worst breakfast day I have coffee, often caught on the fly at one of numerous Starbucks I encounter in town. (I have no intention of giving up coffee. I love it. It’s the only source of caffeine I have. Even my cardiologist is unconcerned with this staple.) I try to do better most days. I’m prone to make oatmeal, or even grab a little bit of leftovers from the evening prior. A half sandwich is always a good deal for me. And I default to some PowerBar product as needed.
Today’s breaksfast matches up with my weight loss plan of 1800-2000 calories/day. (For the record, I’m starting this at 6′ tall and 158.5 pounds; your perfect plan may be considerably different!) I’m slated to start each morning with 2 grains, 1 protein, 1 fruit, and 1 fat. Here it is:
My protein choice is Fage nonfat Greek yogurt. Greek yogurt is thicker (not as creamy) and is available everywhere these days. One cup has 120 cals, 9g carbs, and 20g protein.
Gotta’ love a good fruit serving to add color, vitamins, and some antioxidants. In 1 cup of these frozen berries I get 70 cals consisting of 17g carbs (3 fiber), and 1g protein.
The meal: 340 cals; 5% from fat, 60% from carbs, 35% from protein. I left out the fat I was supposed to add here. I decided it was OK to bank it for later since I really didn’t have a fat I wanted to add to the bowl. I could have used lowfat or full fat yogurt (which would have decreased the amount of yogurt I could have used.) I had nonfat in the refrigerator, so that’s what I ate!
I like this meal because it’s easy to pack. I empty the packet of oatmeal into a microwave safe dish and add the berries. When I get to work I add the water and zap it. I add the yogurt afterwards. NOTE: when you microwave oatmeal you need a much larger bowl than you think. It overflows and can be a real pain in the patooties to clean up. Take my word for it.
I can do this one…a balanced breakfast everyday for the next 40. Can you?