One of the most common mistakes I find in my health accountability groups is skipping breakfast. I notice once breakfast has been missed or filled with sugary content, the rest of the day is so easily set off track.
A botched day might look something like this:
Breakfast: non-fat, pumpkin spice latte
Snack: coffee
Lunch: Burrito and diet soda from Taco Bell
Snack: light popcorn
Dinner: Pizza, 2 slices with cheese and a small salad with Ranch dressing.
Small dish of ice cream (late night craving)
There are a few things in this day of food that I’m not a fan of (non-fat, most likely chemical spice, diet soda, fast food, carb loading on empty calories) but we will save that for another day. I will share more about why I’m not a fan on another day, but looking at the ingredients in what you’re eating is pretty close to top priority.
What I want to point out in this made up- but not so uncommon- food log is that the day started poorly and therefore cravings and poor choices continued.
You can reduce your cravings during the day and increase your calorie burning power by eating a wholesome breakfast.
Power Breakfast
One of my favorite quick fix, rush out the door breakfast options is this:
- 1/2 cup whole milk, plain yogurt (I use Stonyfield organic)
- 2 tbsp granola
- Drizzle of honey
- Fresh berries are a great topper
*I also love Shakeology in the morning. It is fast, simple and easy to customize to my taste for the day.
Personally I make mine as follows:
1 scoop or individual packet of Shakeology (Chocolate on most days but I love Greenberry too)
1 cup water (sometimes whole, organic milk)
5 cubes of ice (ice to taste)
1 TBSP almond butter
1/3 banana
Blended well in blender
How about a Batch of Pumpkin Protein Muffins for the entire week? Easy Grab And Go!
Compliments of the Team Beachbody Blog
Ingredients
- 1 large egg
- 1 large egg white
- ¼ cup pure pumpkin puree
- 1 large banana, cut into chunks
- ½ cup all-natural almond butter
- ¼ cup pure maple syrup
- 2 scoops Beachbody Whey Protein Powder, Vanilla flavor, or equivalent
- ½ tsp. baking powder
- ½ tsp. ground cinnamon
- ¼ tsp. sea salt (or Himalayan salt)
- 1 dash ground nutmeg
Preparation
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Place egg, egg white, pumpkin, banana, almond butter, and maple syrup in blender; cover. Blend for 30 seconds.
4. Add Protein Powder, baking powder, cinnamon, salt, and nutmeg; cover. Blend until smooth.
5. Divide batter evenly among prepared muffin cups.
6. Bake 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
7. Transfer muffins to rack; cool.
Don’t just settle for the excuse “I just don’t like to eat breakfast”. We are grown-ups now. We do things because they are necessary and good for us not because we necessarily like them.
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