Your most important meal of the day

Breakfast is the most important meal of the day, and if you are like me, you either don’t have time for breakfast or you simply don’t have an appetite yet. By the time dinner rolls around, you are starving and stuffing your face, or at least I am. And that’s exactly what we should NOT be doing; dinner should in fact be your smallest meal of the day and lowest carbohydrate intake. With that being said I have come up with a few simple ways, to ensure busy people like myself, can start their day well-balanced with a few quick and easy recipes’ and time saving tips.

To begin, every morning before breakfast I make sure to take an L-carnitine supplement on a empty stomach. It’s a supplement I have been taking for a couple years now religiously to maintain my metabolism and help burn brown fat. I’m a huge advocate of L-Carnitine, my friends and my clients can tell you 😉

My busy mornings, I usually will have two eggs, make myself a Protein World Slender Blend (Vanilla) shake with coconut milk or water, and eat my banana while walking out the door.

I go to Starbucks for a Matcha Green Tea Latte with Coconut milk, no sweetener, and only 2 scoops of matcha. (They add sugar to their Matcha powder). I prefer to drink coconut milk rather than dairy and soy; it’s naturally sweetened, and doesn’t make you bloat. For my coffee drinkers reading this, I also love Starbucks’ Flat White with coconut milk.

If I have time for a more creative breakfast, I will make myself a veggie egg white omelet, two soft boiled eggs with a slice of dry (no butter or jam)100% whole grain toast or two sunny side up eggs, protein shake with fruit and veggies, or make occasional oatmeal.

 

Veggie egg white omelet (no salt)

-4 egg whites

– Sautéed spinach

– Minced Garlic

– 4 grape tomatoes chopped into halves

– Sautéed mushrooms

-Jalapenos

– Sliced avocado

– Pepper

– coconut oil or EVOO

 

Pre-heat your pan on medium heat. Drizzle olive oil or spray coconut oil (Trader Joes sells a great coco oil spray) onto pan once heated. Sautee garlic, then place 4 egg whites into pan, add all veggies into the egg whites, once cooked add in sliced avocado and pepper.

 

Protein Shake –peanut butter and jelly

• Vanilla Protein (I use protein world slender blend – Vanilla)
• 2 tablespoons frozen blueberries
• ½ cup coconut milk unsweetened
• 1 tablespoon peanut butter
• ½ banana

Blend together and Enjoy!

Protein Shake- Matcha green tea

• 2 teaspoons matcha green tea
• 1 handful of raw spinach
• 1 tablespoon peanut butter
• Vanilla protein powder
• ½ cup coconut milk unsweetened
• ½ banana
• ½ cup ice

Blend together and Enjoy!

 

Protein Shake- The BASIC

• Protein Powder
• Banana
• Coconut Milk

Blend together and enjoy!

 

6 minute soft boiled Egg

 

Let water bowl, gently submerge eggs, boil for 6 minutes, remove from bowling water and run the eggs under cold water to stop the cooking process, enjoy immediately with a pinch of salt and pepper.

 

Awesome tip: add a little baking soda to the water if you want the shell to peel right off!

 

Avocado Toast

• 1 slice 100% whole grain bread
• ½ ripe avocado
• Lemon juice
• Salt and pepper to taste
• Chili flakes

Toast bread, Mash avocado in a bowl, add in salt, pepper, lemon juice and spread onto toast. Sprinkle chili flakes for a little extra spice.

 

Quick Oatmeal

• Instant oatmeal packet (make sure there is no added sugar)
• Almond slices
• Raisins
• Cinnamon
• Nutmeg

–   Agave syrup if needed for taste

 

Comment below for more quick breakfast recipes’ or questions!

 

Xoxo,

Sofia