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5 Kick-Start, High-Energy Breakfasts that Build Muscle and Take 5 Minutes to Prepare

If breakfast is truly the most important meal of the day, why do so many people casually skip it? According to recently published studies, breakfast skipping combined with fast food consumption rapidly and significantly increases weight gain in adults and teens.

Break the fast of your overnight slumber and kick-start your day with these easy-to-prepare meals that are not only hassle-free, but high in energy. Most of these breakfasts contain added protein in the form of powders. Click here to see some of my recommended brands of protein powders.

1. Goji Protein Oatmeal

You will need: Protein powder, goji berries and oatmeal.
How to enjoy: Using 2 cups of oatmeal, pour in just enough water to cover the oatmeal. Microwave for two minutes. Mix in 2 scoops of protein powder (ok to add more water for consistency). Add goji berries.
I recommend: Vega Whole Food Optimizer (protein), Navatis Naturals Organic Raw Goji Berries, organic old fashioned oats (generic is fine).

2. Two Banana Black Coffee with Hemp

You will need: Bananas (buy one week’s worth and separate from stem), coffee, hemp milk
How to enjoy: Drink one full glass of hemp milk; do not mix into your coffee as hemp milk will not blend the way conventional dairy does. Bananas – and most fruit — are best enjoyed on an empty stomach, so as to prevent bloating i.e.: gas. Two bananas are ideal as one is seldom satisfying. Also, avoid drinking the coffee on an empty stomach; coffee will affect your blood sugar and might cause cantankerous behavior.
I recommend: Pacific Foods Vanilla Hemp Milk

3. Mulberry Protein Yogurt

You will need: Yogurt, dried mulberry fruit, protein powder
How to enjoy: In a separate dish, mix protein powder and yogurt. Add dried mulberry fruit and stir. This is an ideal “to go” breakfast as you can easily transfer the contents into any covered container.
I recommend: Voskos Greek yogurtKopali Organic Dried Mulberry Fruit

4. White Water with Peanut Butter and Apple

You will need: Peanut butter, Granny Smith apples (buy one week’s worth), protein powder
How to enjoy: Blend (or shake) 2 scoops of protein powder and 2 tablespoons of peanut powder with 4 cups of water. Enjoy with the apple. Another portable breakfast.
I recommend: Earth Balance Natural Peanut Butter

5. The Flax Cottage Cheescake

You will need: Low-fat cottage cheese, dried curd variety, flax powder

How to enjoy: Combine flax powder with two cups of cottage cheese. Batter will be thick to lumpy (like cake). Flax is a natural fiber for roughage; cottage cheese provides protein for energy.
I recommend: Flax can be expensive, any variety that is on sale.

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