A good morning starts with a good breakfast. It is also helpful in maintaining your weight loss.
Important: Please note that I am not a nutritionist, so all recipes and suggestions only come from what I found to work for me. Please review the suggested food items and consider them against your possible health, digestive, allergic and nutrition limitations
Before I start with the actual breakfast ideas, some ground rules:
- Forget about excuses 'I feel bloated if I eat breakfast', 'I can't eat anything but coffee before lunch', 'I'm not a morning person' or similar c*ap.
- Remember that a nice breakfast will prevent you from visiting the vending machine and drinking sodas and soft drinks.
- Remember to eat your breakfast at roughly the same time every day. I eat my breakfast after a morning exercise, usually between 7 and 8:30 AM (varies from day to day)
- Forget about adding extra sweets and refills. You are eating breakfast, not stuffing yourself!
- Forget about cured meats, salami or similar stuff - it's full of fats, nitrates and some even have sugar. Nothing useful in the long run.
My typical workday breakfast is:
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| Tomato Cucumber Salad by Dasha on Flickr via wikimedia commons |
- 2 slices of bread
- 1 tomato
- 1/2 fresh cucumber
- 4-5 slices of cheese (usually feta cheese)
- 1/2 glass of liquid yogurt, WITHOUT FLAVORING OR SUGAR
- a glass of water
- Season fruit (peach, plums, apple, grapes)
You can replace the cheese with other types of cheese, or try some low calorie spread. In general, avoid spreads as much as possible ESPECIALLY peanut butter, jam, Nutella and the like.
As an alternative, you can do a fruit breakfast:
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| Culinary Fruits by Atomicbre via wikimedia commons |
- 1 banana
- 2 apples / peaches / oranges (not squeezed, eaten whole)
- a handful of nuts
- a handful of dried cranberries
- 1/2 glass of liquid yogurt, WITHOUT FLAVORING OR SUGAR
- a glass of water
- Pack a banana for later, this breakfast vanishes very quickly from your stomach
I estimate that my breakfast would average around 730 calories, which may seem like a lot, but it is your fuel for the busiest part of the work day.
After a good morning of training, reward yourself with something different:
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| Sunny side up by yomi955 from Kyoto via wikimedia commons |
- 1 slice of bread
- 2 eggs (usually sunny side up)
- 1/2 fresh cucumber
- 3-4 slices of cheese
- 1 glass of liquid yogurt, WITHOUT FLAVORING OR
- a glass of water
- Season fruit (peach, plums, apple, grapes)
This breakfast looks quite monotonous, but the vegetables make it very refreshing, and the piece of fruit helps with the sweet craving.
The yogurt helps immensely with the digestion of the breakfast without adding sugar.
As an added benefit, the weekday breakfast is very fast - everything is eaten fresh so the preparation time is the time you require to take the food out of the fridge and wash the fruit and vegetables. I never spend more than 15 minutes on breakfast, and I don't rush.
The next meal should be lunch, without munchies and snacks between them. In the meantime, drink plenty of water, tea, and coffee as usual
Visit us here for ideas and tips for lunch!
What is your breakfast choice? Please tell us in the comments!
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