My Ideal breakfast

It’s truly amazing how many people skip breakfast or eat foods that basically fall under the category of “dessert”, and yet expect to somehow have tons of energy during the day and not have any cravings for junk food!

Seriously?! Ok let me be clear: If you start the day off by eating garbage, you will pretty much end it the same way!

Eating nothing for breakfast means that by 10AM you will be drained of any and all energy and your body will pretty much say “Screw you and your dumb diet” and will DEMAND a bag of Cheetohs or a sugary drink. Sure at this point, you might be superman and be capable of saying no to a bag of chips, but seriously, when was the last time a precut bag of organic celery with low fat ranch was laying around your workplace? Unless you work at Whole Foods, you’re pretty much stuck with eating whatever junk is readily available.

And what happens when you eat simple carbs with no protein or fiber to back them up? About an hour later (sooner if you have a good metabolism) you feel brain dead, bloated and like you haven’t eaten in three days, and decide that if eating “healthy” involves feeling this horrible starvation that maybe you will just decide to live dangerously from now on and eat whatever the heck you like.

So, when I put things in this light, maybe you can see why breakfast might be a good idea 🙂

Alright, let’s go over the three fundamental rules to eating a healthy breakfast:

RULE 1: Have it ready! That’s right, be a good little boy or girl and prepare your breakfast ahead of time the night before, and while you’re at it, do what your mom taught you and lay out your clothes for the next day! OK, seriously now, breakfast is the most likely meal to be skipped because most people are groggy and in a hurry in the morning.
There is a ton of very fast, simple options that you can have in your fridge like precut fruit, individual yogurt and cottage cheese cups, and oatmeal packets that you can literally take with you and eat on your way to work.

RULE 2: Always focus on nutrition not taste! Basically, breakfast is THE ONE meal that you have full control over every day. Once you leave the house, who knows what life will bring (usually it brings donuts and chinese food).  So making sure that at the very least you have one decent meal every day no matter what is literally the least you can do. If you can’t give yourself one miserly meal a day where you have a disgusting greens smoothie, some plain oatmeal and cottage cheese so that you can have a minimal amount of energy and vitality you should just go kill yourself now, at least you’ll die young 🙂

RULE 3: Ok rule 3 is not a rule, it’s just instructions on what to eat, but since I already said I’d give you 3 rules I didn’t want to go back and edit. So breakfast is all about Protein (so you can remain full until your mid morning snack and not want to attack the vending machine when that time comes), and Fiber which basically makes sure you don’t turn into a walking (and breathing) turd, and have regular bowel movements.
Yeah that’s right, I said “regular” bowel movements. As in: 3 times a day regular, not every 3rd day!

Ok, so basically a good breakfast is made up of a low calorie protein food and raw unprocessed fiber.
A good low calorie protein would be low fat cottage cheese or greek yogurt, egg whites and raw porridges (such as quinoa-oat-barley porridge). A good source of raw, unprocessed fiber is fruits, vegitables and sprouted grains.

As you can see, Grape Nuts and Nature Valley Granola Bars do not qualify as a healthy breakfast.

Good Luck on this and if you’re trying to quit coffee, may the force be with ya!



  1. Heather Rowland says:

    Hi Crystal,

    Seems my eating habits are not that bad after all! My breakfast has been consisting of: 1/2 whole grain BagelThin with 1 TBSP peanut butter, about 1/2 low fat cottage cheese and 1/2 banana or there is a new oatmeal out now that is Low Fat and High Fiber (10gms per pack!!). I do need to work on eating more fruits and veggies.

    Keep up the good work online. I’m proud of you 🙂

  2. Hi Heather,
    It certainly sounds like you are doing a great job on breakfast! If you ever want to take it up a notch buy some raw ground flaxseed to add to your oatmeal or yogurt, it will do wonders for your circulation, skin hair, nails and digestion.


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