Breakfast Recipes to Fuel Your Day

UsMenTalkBy UsMenTalkMarch 9, 20205 Minutes

When I was younger, I wasn’t very concerned about what I ate. Thank God I was into sports so I was able to maintain a healthy weight and stay in shape without really trying. Today, I’m in the best shape of my life and have been for the past 30 years. (In case you’re wondering, I’m 5’8” and a lean 150 pounds.)

However, as I got older, my metabolism suffered a bit, so I needed to focus more on my food intake and exercise output. But I still loved some of the foods I was eating before, so I decided to experiment. I made a few adjustments to my favorite dishes, and voila! Each is now well balanced and takes into account all of my most important nutritional needs.

Height, weight, metabolism and activity level are all important for determining your optimum caloric intake. Personally, I maintain a daily intake of about 2100–2400 calories, with breakfast being my single biggest caloric meal since I have 4–5 hours to burn it off before I eat again. Try one of my two favorite breakfast meals below. Trust me guys — you will feel full, but lean, and this will easily carry you until lunchtime.

Milk, Cereal & Protein
3 cups of cereal (480 calories)
2 ½ cups of 1% milk (300 calories)
1 scoop of protein power (135 calories)

This totals 915 calories, less than 10 grams of fat, about 55 grams of protein and 100 grams of carbs.

I love Frosted Flakes and Cocoa Crispies, but you can use whatever cereal you want. (Most are low in fat which I like.) For protein, I prefer Vanilla Dream ISO-SMOOTH by Blue Star Nutraceuticals. Sometimes I will have 1 less cup of cereal and add half a banana or some other fruit instead.

You can reduce the calories by using almond milk, and using 1 less cup of cereal and only ½ a scoop of protein powder (500 total calories).

Eggs, Bagel, Cottage Cheese and Juice
1 whole egg and 2 egg whites, prepared anyway you like
1 Lender’s whole wheat bagel, toasted, with ½ cup of low-fat cottage on top
8 oz. orange juice

This totals about 530 calories, less than 10 grams of fat, about 40 grams of protein and 70 grams of carbs.

Depending on whether I’m going to the office or to exercise, I also like to add a cup of brown or basmati rice and mix it in with my eggs. I learned this trick on a recent visit to China. To change things up a bit, I sometimes replace the Lender’s bagel with Thomas’ Whole Wheat Bagel Thins (about half the calories of the Lender’s), add 1 more egg white, and add some broccoli or string beans to the eggs to make an omelet. This provides about the same calories (530) as my first egg recipe does. If I’m still hungry, I like to down an 8 oz. glass of chocolate milk made with 1% milk and a squirt of Hershey’s chocolate syrup (which is fat-free).

Starting your day off with a healthy bang — mentally, physically, emotionally and spiritually — can affect your whole day, from the results you get to your interactions with others. And eating a good breakfast is one of the easiest ways to accomplish this.

Okay guys, whaddaya think?

Have you had a similar experience? Can you relate? Share your thoughts, your stories, your questions and advice so we can all learn from one another and make better decisions. Plus, you’ll get some huge karma points for doing so.

Have a great day and a great life.

Larry Bryan
A regular guy, another opinion.℠