Nutrition

This post was inspired by my friend and nutrition coaching client, Pamela.

Breakfast is the meal that likely has the most opportunity for improvement. A complete meal should consist of these 4 components:

• Protein (1 portion = size of your palm, or ~20g of protein)
• Vegetables (1 portion = size of your fist)
• Smart carbohydrates (1 portion = one cupped handful)
• Healthy fat (1 portion = thumb-sized portion of a food or 2 teaspoons of oil)

Common breakfasts, even “healthy” ones, typically provide plenty of carbohydrates (e.g. breads, oats, cereal, pastries, fruit) but often lack protein (even one cup of milk or one serving of regular yogurt has ~8g or 1/2 a portion of protein) and vegetables. Protein helps keep you feel longer and help you have fewer cravings later in the day. Vegetables are rich in micro-nutrients which have many benefits, and the fiber also keeps you full longer, so why miss this opportunity to consume more vegetables, which most people don’t eat enough of anyway?

Here are some options for quick breakfasts that provide a bit more protein and vegetables.

1. Leftovers or whatever you’re packing for lunch. Who says you have to eat “breakfast foods” at breakfast?
2. Hardboiled eggs with fruit and raw veggies. The eggs can be made ahead of time.
3. Baked eggs. I like baking because it’s a cooking method that you can set and forget without risking burning down the house. You can also make a baked frittata by mixing in veggies, spices, and meat. Once cooked, it’s good for a few days in the fridge and can be eaten without heating.
4. Plain Greek yogurt or cottage cheese with fruit. Bananas or frozen fruit are super easy.
5. A super smoothie which includes all the 4 meal components listed above (Bonus: If you want me to email you an awesome resource on how to make a super smoothie with example ingredients, email me with the subject “smoothie”):
   1. Protein: Greek yogurt, protein powder, cottage cheese, or sugar-free powdered peanut or almond butter.
   2. Vegetables: Spinach, kale, or whatever you like! A powdered greens supplement will also do.
   3. Carbohydrates: Any fruit, or even cooked pumpkin or legumes (I used to put banana and cooked lentils in my smoothies).
   4. Fat: Who doesn’t love nut butter or avocado? Coconut milk is also a nice option.
   5. Add other things to taste, such as cocoa powder, cinnamon, lemon juice, etc.

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