I'm not one of those health coaches that is hell bent on my clients always eating breakfast. In fact, some folks do quite well saving their first meal for post-workout recovery around mid-morning - others intermittently fast until noon with great results - many find that larger breakfasts make them hungrier throughout the day. It's all individual.
But, I do believe that if you don't know what works best for you and your goals, that prioritizing breakfast, and the right breakfast at that, could be just the thing that helps you manage your hunger, and energy throughout the day.
You might find that beginning the day with overnight oats with protein powder and berries gives you sustained energy while your friend might do far better with egg whites, veggies and bacon. The approach is always individualized but there are two common side effects for those who choose NOT to eat a high protein, high fiber breakfast.
1. By lunchtime, they are ravenous and because of that, they choose a high fat/starch meal (and eat more of it than they normally would), leading to more compensatory cravings and hunger throughout the day.
2. They have little appetite all day but around 5pm, they start eating and they don't stop until they go to bed around 10pm. The continuous meal, as my friends at Metabolic Effect call it.
Back in January, I loved the opportunity to share with the women in Right To Ignite, the 28-day metabolism + fitness reset, how to start the day with filling protein + fiber breakfasts so they can begin balancing their hormones for fat-loss success. But, knowing what to eat and actually getting it done in a busy schedule are two different things.
I'm pretty automated with my nutrition. I tend to go on kicks and eat similarly week after week, down to the cooking style to the flavors I choose.
Here are 5 of my favorite (and quick!) recipes for high-protein, high-fiber meals so I stay fuller for longer and give me killer energy.
Simple Green Smoothie
1 scoop greens powder
8 oz. water
1 scoop Vanilla Vega Sport protein powder
Fried Eggs with Bacon Hash
1/8 onion, diced
2 pieces of Boars Head pre-cooked bacon
1 c. bell peppers, diced
Heat a pan over med-high heat, cook the bacon for a few minutes until starting to brown, remove and chop and add back to the pan with veggies to cook together in a "hash". In a separate pan, fry up two eggs.
Riced Broccoli with Eggs
1.5 c. riced broccoli (purchased at Trader Joe's)
2 fried eggs
Heat a pan over med-high heat, add coconut or avocado oil and heat. Add the riced broccoli and brown with chosen seasoning (salt, pepper, garlic powder), remove when soft. Add eggs to hot pan and fry. Serve on top of broccoli slaw.
Microwave Egg Whites
2 c. egg whites
Top with pickled onions, in a jar or home pickled
1/4 avocado, sliced
Low sodium salsa
Pre-cooked sweet potato
At night, slice a red onion thinly and marinate in the fridge overnight in a mason jar: 1 part apple cider vinegar, 1 part white wine vinegar (use leftovers for salads). Pour eggs into a microwave safe-dish and cook on high for 4 minutes for a soufflé consistency. Top with avocado, salsa, pickled onions and pre-cooked sweet potato (with skin).
Chicken Sausage, Eggs and Peppers
1 chicken sausage link, sliced (can remove casing if you' d like)
2 fried eggs or egg whites, if you prefer
2 c. of sliced peppers
You can literally cook all of this in one pan, heat pan and start with peppers, slice chicken sausage and place in another quadrant of the pan and cook eggs in the last free spot (fried or scrambled).
You'll notice that a few of these are one bowl meals...I tend to gravitate to these, melding flavors that work together and can be combined and eaten like a chopped salad (because #BusyLife). For more of these #OneBowlWonders, make sure you're following me on IG by clicking here.