I’m often asked “what makes a good breakfast?” It’s a question I love because it’s one of my favourite meals and also one of the most important. Having the right types of foods and the proper amount of calories at breakfast will influence your eating throughout the day. Many times, when clients speak of being hungry in the late afternoon or early evening, it’s due to an inadequate breakfast.
Rather than suggesting entire meals, (after all, I have no idea what your food preferences are) here are a few “breakfast bases” to use as a starting point.
a) 2 eggs (160 calories, 13g protein) + 1 ounce of cheese (120, 7).
b) 40 grams (one serving) steel cut oats (150, 5) + 1 ounce nuts (any kind) (175, 6)
c) 55g (1 cup) Kashi Go Lean (200, 13) + 175g Greek yogurt (110, 18)
d) 1 scoop protein powder (130, 30) + 2 x 100g sugar-free, fat-free yogurts (70, 8) (smoothie base)
Whatever you chose, aim for at least ~300 calories and 20g protein (woman) and ~400 calories, 20g protein (men) at breakfast.
Mark McGill, RD
Posted by Mark McGill, RD
Here’s a great recipe that’s easy, delicious and healthy! For those of you who chat with me on a regular basis, I’ve probably suggested that you try steel cut oats with breakfast. Minimally processed and high in fibre (which helps you feel full), steel-cut oats have a chewy texture and are perfect for a cold Ottawa morning. Combine with protein to make them even more satisfying! My protein preference is natural peanut butter (pictured) but you can also use unsalted nuts, pasteurized egg whites or protein powder.
Ingredients (per serving)
40 g uncooked steel cut oats (160 calories)
375 mL water
30 g natural peanut butter (180 calories)
- Bring water to a boil in a saucepan.
- Add oats and reduce heat to simmer/low.
- Stir occasionally, cook for 25-30 minutes or until desired consistency is reached.
- Stir in peanut butter or other protein.
If time is a barrier for preparing it the morning of, it can be done the night prior. Simply store in the fridge and reheat in the microwave. You can also prepare several days’ worth at once. Then simply add your protein of choice to each individual serving.
Nutritional Information (per serving)
Protein: 13 g
Carbohydrates: 25 g
Sodium: 0 mg
Fibre: 6 g