You need about 500 to 600 calories, 20 grams of protein and 5 grams of fiber. And the meals need to be packed with plenty of vitamins, minerals, and nutrients. I know 500 may seem like a lot of calories for someone that is trying to cut back on them, but a hearty breakfast can jump start you in the morning and actually SPEED UP your metabolism. Yea yea, I know the excuses; I just don’t have the time. Try prepping your meal the night before. It may take a few extra minutes every night but the end result is worth it. Eating right in the morning does take some time, but here are some quick meal ideas that could get you going in the morning.
The easiest meal you that’s perfect on the go:
1 pint of fat free milk
1 bran Vita muffin
Peanut butter (the Skippy Squeeze Sticks if you’re in a hurry)
Just dip the apple in the peanut butter or squeeze it on as you eat it.
Nutritional benefits: Vitamins A, B6, B12, C, D, and E.
500 calories, 20 grams of protein,87 grams of carbs, and 15 grams of fiber
This one takes a little more preparation but it’s a great nutritional breakfast:
Black-Cherry Smoothie and Peanut-Butter Oatmeal
1 c R.W. Knudsen black-cherry juice
1 c frozen strawberries
1 c frozen unsweetened cherries
2 Tbsp protein powder
2/3 c oatmeal
1 Tbsp peanut butter
1/2 c fat-free milk
It takes roughly around 5 minutes to prepare and is full of the proper nutrients for the day.
It has around 600 calories, 27 grams of protein, 100 g carbohydrates, 11 g fat, and 10 g fiber
Blueberry protein shake
It sounds a little weird but it’s pretty good.
Soy protein is ideal, but whey will work good too.
1 scoop of protein powder
oatmeal or almond butter
Yogurt with a crunch:
1 cup of any flavor of yogurt you want. (As long as it is low calorie and fat free).
1 ounce of fat free granola. ( The kashi granolas are a good choice, too)
1 teaspoon of flaxseed oil. (If you want to go that extra mile.)
360 calories, 20 g protein, 49.7 g carbs, and 9 g fat.
So hopefully these ideas will help get you started. Good luck and stay motivated!