A common theme I've noticed among training and nutrition clients is the inconsistent quality of breakfast.
Many American breakfasts revolve around simple carbohydrates (muffins, toast, cereal) or high-fat protein options like sausage, cheese & bacon.
Breakfast creates an opportunity to set the tone for the rest of the day or allows you to fill in nutritional gaps that frequently exist in your diet. In addition to high-quality protein and some healthy fats, breakfast is a great time to fill up on fiber.
In addition to contributing to a feeling of satiety (fullness), fiber can help you better manage your weight, contribute to consistent bowel movements, stabilize blood sugar and feeds you healthy gut bacteria for improved digestive health.
Here are a few fiber-full breakfast options I've been playing around with this week:
Breakfast Tacos:
2 Corn Tortilla's
.5 cups Black or Red Kidney Beans
2 Whole Eggs scrambled with Spinach and Shallots
2 Cherry Tomatoes
2 TBS Salsa
Calories: 356
Protein: 20g
Carbs: 44g
Fat: 12g
Fiber: 8g
I had this with a little scoop of protein powder in my coffee for an additional 15g of protein & 65 calpries.
Mediterranean Breakfast Bowl
130g Sweet Potatoes
.3 cups spiced chickpeas
5 olives
.3 cups liquid egg whites sauteed with spinach and shallots
1 roasted red pepper
1TBS low fat feta cheese
Calories: 375
Protein: 32g
Carbs: 50g
Fat: 5g
Fiber: 9.5g
Fruit Parfait
1 whole pear diced ( this also works well with berries or stone fruit)
200g Nonfat Greek yogurt
.3 cup of homemade granola ( oats, flax, chia, almonds, coconut oil, maple syrup, spices)
Calories: 406
Protein: 25g
Carbs: 50g
Fat: 14g
Fiber: 8.5g
You'll notice a few things here:
I aim for 25-35g of protein at every meal. If I struggled to hit my protein goals, I would definitely prioritize it in the morning.
I try to add in as many colors to the plate as possible, not only because it's tasty but also because it ensures I get a variety of micronutrients.
I shoot for 8-10g of protein. I wish I could say that every meal is this fiber-full, but the reality is it's not. So i'm going to make sure I get nutrition in where possible.
I am not afraid of carbs, including fruit sources.
Every meal is balanced and includes all three macronutrients.
A quick note on increasing fiber. If your current diet is relatively low in fiber, you'll want to take it slow, so you don't create any stomach upset. Secondly, diversify with both soluble & insoluble fiber. Insoluble fiber is the cellulose found in most leafy green vegetables that KEEPS IT MOVING, while insoluble fiber is found in most fruits & starches and contributes to the health of your microbiome. Both are important.
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