One of the first things I work on with clients is breakfast. Many women come from a background of being too busy in the morning, or they’ve been doing intermittent fasting, or they just aren’t sure what they should be eating. So they aren’t.
Eating breakfast is a foundational change that takes a mindset shift to start for most of us. It takes time and planning and wrapping our heads around doing something for ourselves.
On top of that I want women to be eating within an hour of waking up and eating a meal that includes 30 grams of protein plus carbohydrates. That is REALLY a lot for most of my clients.
So what should you eat? What does 30 grams of protein look like? What are “good” carbohydrate options? How do I eat within an hour of getting up if my mornings are crazy and I have little kids or need to do an early morning workout first and I’m just not hungry that early?
These are the questions I get asked ALL the time. So let’s answer them.
What makes a good breakfast?
An optimal breakfast is one that includes all three macronutrients: protein, high fiber carbohydrates, and fats. It also would be great to see non-starchy vegetables to add some color, micronutrients, and bulk for satiety.
What does 30 grams of protein look like?
30 grams of protein is equal to:
- 9 oz tofu
- 10 oz plain nonfat Greek yogurt OR 12 oz plain whole milk Greek yogurt
- 4 oz canned tuna
- 5 whole eggs OR 3 eggs + 4 oz egg whites
- 12 oz canned lentils
- 12 oz canned black beans
- 5 oz deli turkey
- 10 oz shelled edamame beans)
- 3 oz steak
Grains, breads, nuts, and seeds also contain small amounts of protein, so thinking of breakfast as a whole meal and not as individual macronutrient foods can help build a balanced plate.
At breakfast this may look like 3 eggs scrambled with potatoes and salsa on tacos. This may be 8 oz of yogurt with granola and fruit. This may be yogurt and fruit PLUS a few scrambled eggs on the side. This could be hash with steak, eggs, and potatoes. This could be a baked good you made ahead for the week (muffins, pancakes, quick breads) plus sausage or eggs or beans on the side. Or it could be high protein pancakes with fruit. Don’t be afraid to think outside the breakfast box. ANY foods can be breakfast foods.
Want some more high protein breakfast ideas? Check out this article for ideas!
What if I’m not hungry in the morning?
Not being hungry in the morning is NOT a good sign. After we have been fasting all night from sleeping, we should be hungry. If you’re not hungry and trying to cultivate a better breakfast habit, start with something small. Toast with peanut butter. A little yogurt and fruit. Or try a smoothie. Foods that have been blended are digested faster in the body and easier to take in than foods that require more chewing. And over time, your body will get used to eating in the morning, and you will start to feel hungry at that time. Then you can slowly build up to a bigger, more filling breakfast.
What if I don’t have time for breakfast?
I see this as a mindset question. If it’s important to you, you will find the time. It might mean reorganizing your entire morning routine, which can seem daunting, but start with small steps and over time gradually build up to the morning you want to have with the things that are important to you. Prioritizing breakfast is a way to honor your body, take care of your health, get your day started well with the energy and nutrients you need to take on whatever you have ahead of you.
If you’re short on time, think ahead and pre-make quick breakfast options. Find other parts of your morning that you can do at other times of day. Maybe you move your morning hair washing to the night before to make more time. Maybe you batch cook egg muffins and roasted potatoes for the week or make a week’s worth of oatmeal or smoothies to grab and go. It might take some creative thinking and reframing how you see your mornings, but if you make breakfast a priority, you will make it happen.
What if I workout early in the morning?
I totally get this question. This is something I STILL struggle with. Ideally, I’d LOVE for everyone to get in a full breakfast first thing and fit in workouts later, but with work schedules and busy days, early morning workouts are the norm for many of us. And there is usually a limit to how early you are willing to get up to eat before a workout, especially knowing that sleep is also a priority. If I had to choose between sleep and an early workout, I’d recommend sleep every time. Working out tired is not going to do your body any favors.
That being said, if you’re getting up early and are not hungry or working out fasted, DON’T. Please. Eating even a little something is beneficial. Think a small meal or snack. Something with carbs and a little protein, and minimal fat and fiber. A banana and peanut butter. Toast with jam. A small serving of cereal and milk. And then when you are done with your workout, prioritize eating as soon as you can. There are various recommendations on the optimal time to refuel post workout, but if you’re active early in the morning before breakfast, it’s best to eat as soon as you can afterwards. And make it a meal that includes 30 grams of protein, carbohydrates, fat, and veggies, as described above.
If you want specifics on what to eat before, during, and after an endurance workout or event, grab my free nutrition for endurance athletes download from my resource library.
What about coffee?
Caffeine in the morning can be a great boost for workouts or simply a ritual for many of us. Coffee WITH breakfast or another meal is a fine choice. The key word there is WITH. Coffee on it’s own is not a meal, and can have negative implications on blood sugar balance and hormones. If you want to enjoy a morning cup, do so with your morning meal.
