5 minute Breakfasts!

When it comes to eating habits, there are quite a few bad ones out there.  There are those that eat out all the time and rarely cook at home, there are those that do not eat enough protein/carbs/fats in their diet, there are those that eat too much of protein/carbs/fats in their diet, etc.  The list could go on and on, especially if you hail from the Middle East.

One of the most common bad habits stems mainly from the young professionals: early to mid twenties and working.  I'm pretty sure at least 7 out of every 10 do the following: SKIP BREAKFAST.  That is one of the most awful bad habits.

Why you should never skip breakfast:

1. It directly causes to more belly fat
2. Your awareness and concentration are affected 
3. It leads to binge eating in the evening
4. It distorts your eating at lunch and puts you in a "food coma"
5. It causes significant drops in your body's metabolism

I'm pretty sure I can dig up a few more reasons why you should not skip breakfast, but that's not the point of this post today.  The most common excuse made when people skip breakfast is the fact that "there is not enough time".

The following are 4 examples of breakfast meals that do not take longer than 5-10 minutes to prepare:

Oatmeal

Normally, a serving of instant oatmeal contains about 4-6 grams of protein.  Couple that with a cup of skim milk instead of water, and we are talking about an extra 9 grams of protein.  Oatmeal is very filling, you can get very creative with it too (check out the picture!)

Optional:  Instead of one serving, make a bowl with two servings to double the oatmeal protein.  Also, I personally add a scoop of Promasil whey hydrolysate to add an extra 21 grams of protein.

 Eggs

Eggs are a great source of energy and protein.   Assuming you are preparing large eggs, that is approximately 6 grams of protein and around 70 calories per egg (nothing considering how filling eggs are).

I suggest preparing a 3-egg omelet with various vegetables.  I would include a slice of PC Blue Menu provolone/Swiss/havarti cheese (high in protein, low in sodium and milk fat).

Optional: I normally eat 4 eggs and add 2 slices of cheese to compensate for the lack of toast.  Another suggestion is to use 2 egg yolks and include 4 or 5 egg whites instead.

·      Greek Yogurt

The laziest breakfast I would say.  Greek yogurt is a phenomenal substitute when you are on the run and literally have no time to prepare anything.  One serving of Greek yogurt is about 15-18 grams of protein.  You can sweeten it up some by adding artificial sweetener (if you bought it plain), and of course the berries in the oatmeal picture above.

Optional: add some hemp, ground flaxseed, and/or cinnamon to make the yogurt less bland.

·      

     Protein Shake

For those that actually consume protein shakes, this is definitely a valid option for those days on the go.  I would not personally recommend this as your option every morning, but if you have to leave and quickly.

I normally use the Magic Bullet blender to blend a cup of skim milk, two scoops of Promasil, and frozen fruits.  This amounts to about 50 grams of protein.

Optional: You can use Greek yogurt and water instead of protein powder.

What are your suggestions?