Once during high school, I woke up late and skipped breakfast to make it to school on time. I had second period open so I figured I could sit through one class and then grab a snack. That first class was terrible. I had a severe headache and felt very sick and nauseous, just from missing breakfast. After a snack, I felt fine. At that point, I vowed to never skip breakfast. Nearly a decade later, that has held true and I have continuously experimented to create the ideal breakfast. As an entrepreneur, every day is filled with unexpected battles so I need to be ready for anything. My breakfast directly affects my focus and energy through the entire day.
My current breakfast consists of eggs, a bowl of muesli (surprise!), a smoothie, and krill oil. It provides a great balance of low GI carbs, protein, natural vitamins, and essential fatty acids. It’s super healthy and takes just about 20min to make, eat, and cleanup. Here’s some details on the ingredients that go into it-
Avocado’s provide a variety of nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients in foods that are eaten with the fruit.
Banana’s are a common breakfast choice for a good reason. They’re high in potassium which helps regulate blood pressure and heart function.
Blueberries are a renowned superfood with many benefits ranging from reduced muscle damage to improved memories. For more details, checkout this post on blueberries.
Cayenne is a powerful pepper which has been shown to fight inflammation, reduce cholesterol, and increase metabolism through thermogenesis.
Chia Seeds provide protein, fiber, and alpha-linoleic-acid (a very healthy fat). When combined with a liquid, they create chia gel, a filling, hydrating fluid.
Chicken Eggs provide high quality protein, essential amino acids, and a variety of vitamins and minerals including retinol, riboflavin, folic acid, B6, B12, choline, iron, calcium, phosphorus and potassium. I highly recommend cage-free, pasture-raised chickens, as they eggs are lower in cholesterol and higher in vitamins and omega-3 fatty acids.
Cinnamon tastes great and helps regulate blood sugar levels, which is essential for having long-lasting energy and avoiding “crashes.”
Garlic has a variety of vitamins and minerals and research shows several cardiovascular benefits, possibly even preventing the accumulation of cholesterol on vascular walls
Greek Yogurt is loaded with protein and contains less sugar than conventional yogurt. It is also provides calcium and probiotics.
Green tea is a healthy way to get a small dose of caffeine in the morning. It’s antioxidants are extensively researched and have been shown to reduce risk of cancer and heart disease.
Kale is loaded with vitamins. Although research specific to kale is limited, it contains sulforaphane and indole-3-carbinol, two potent anti-cancer chemicals.
Kiwi is a great source of Vitamin A and potassium. I recommend eating the kiwi whole, as its skin is a rich in antioxidants, but make sure to eat organic so there are no pesticides.
Krill Oil is loaded with omega-3 fatty acids which provide many health benefits which are highlighted here
Muesli. Need I say more? Low GI whole grains, protein, healthy fatty acids, fiber, vitamins, and essential amino acids.
Spinach has a diverse and rich phytonutrient profile which are widely research for cancer prevention and cardiovascular health improvement. It is also very high in Vitamin K, which is important for maintaining bone health.
Turmeric is loaded with circumin, one of nature’s most powerful anti-oxidants and anti-inflammatories. Research suggests numerous benefits from circumin including improved muscle recovery and decreased risk of various cancers, heart problems, and arthritis.
So here’s how I put them all together-
2 Cups Kale
2 Cups Baby Spinach
¾ Cup Blueberries, frozen
1 Banana, frozen
2 tbsp Chia Seeds
1 tsp Cinnamon
¼ Cup Greek Yogurt
6 Ice Cubes
2 Cups Iced Green Tea
1. Take the banana out of the freezer first so it thaws slightly.
2. Add 1C green tea to a blender. Take the remaining 1C and add the chia seeds. Let it sit as you prepare the other ingredients, stirring occasionally and allowing a chia gel to form.
3. Add the ice, blueberries, kiwi, kale, spinach, cinnamon, Greek yogurt (I found adding in that order blends the best.
4. To easily peel the banana, cut of the tips, then cut in half, then slice length-wise just enough to get through the peel. The peel should easily come off.
5. Add the frozen banana and remaining green tea chia gel. Blend until smooth.
High Protein Muesli
¼ Cup Greek Yogurt
1/3 Cup Muesli
1. Mix the yogurt and muesli
1 tsp turmeric
1 tsp garlic, powdered or minced
½ tsp cayenne
½ avocado, sliced
Prepare eggs as desired, I typically fry or poach. Add the spices and sliced avocado before serving
Once everything’s prepared, here’s how it turns out-
This is a large breakfast and should be adjusted to meet your daily caloric needs. I lead a very active lifestyle that demands a breakfast like this.
Total: Calories: 910; Fat 29g; Total Carbs: 105g; Fiber: 24g; Sugars: 45g; Protein: 68g
Smoothie: Calories: 408; Fat 8g; Total Carbs: 77g; Fiber: 20g; Sugars: 31g; Protein 18g
Muesli: Calories: 300; Fat 6g; Total Carbs: 33g; Fiber: 3g; Sugars: 12g; Protein 30g
Eggs: Calories: 232; Fat 15g; Total Carbs: 5g; Fiber: 1g; Sugars: 2g; Protein 20g