Good Morning Beautiful
My favorite meal of the day.
Besides waking up to Janelle and Payton, this gorgeous little number is what I look forward to nearly every morning. Out of curiosity and possibly the fact that some of you might get some enjoyment out of it, I broke down my “standard” first meal into ingredients, cost per meal, and nutritional facts. I’ll also show you how having this simple template still allows for a lot of variety. This is an awesome, low-cost breakfast, that provides up to 1,000 calories for a perfect start to your day.
3 Eggs cooked over easy or medium
2 Slices of nitrate-free bacon
2 TBS of Coconut oil to cook the eggs in
2 TBS of Almond Butter
One of the best protein sources.
We will typically buy cage free eggs with no hormones or antibiotics. Another thing I look for is the added Omega 3’s. Other than that, you can keep it pretty simple. Expect to pay around $4.00/dozen. Also, make sure when you cook the eggs, to not overcook the yokes. If you can stand it, leave them runny! The yoke is where most of the nutrients are, and when you cook them buggers to a crisp, you are losing all the good stuff.
Buy the large tub at Amazon.
Coconut oil can be purchased pretty much anywhere and it is a great source of healthy fats. We buy the large tub from Amazon, but always end up with extra small jars as well, as we buy them while on the road. If you haven’t tried coconut oil and butter in your coffee, you need to try that. Google Bullet-proof coffee.
You can find all sorts of bacon. We go with the nitrate-free stuff. It costs about twice the regular bacon, but Robb Wolf said to eat nitrate-free, so that’s what we do.
Instructions: (15 minute prep time)
First, get the pot of coffee going! Next, heat oil in the pan. Crack eggs into pan without breaking the yolk. While eggs cook, put bacon into microwave bacon cooker and put into microwave for 2 minutes (I usually cook 5-6 slices at a time, so you might have to check if 2 minutes is right for 2 slices). Wash avocado skin and cut into half and remove seed. Prepare plate with banana, almond butter, and avocado. As the eggs and bacon are done, add them to the plate. Pour a cup of coffee and grab your fork!
A lot of Energy and Not a lot of Dough
Despite providing around 1,000 calories, this meal will cost you around $4.00. The eggs end up being the most expensive part of the meal at about $.33 each. Almond butter would be next about about $.65 for a serving. And, if saving some money doesn’t get you excited, the nutrition facts will. As shown, you are getting a vicious amount of calories here…and these are the good kind. Here’s the nutritional breakdown:
Protien – 31 grams
Carbs – 42 grams
Fat – 81 grams
Total Calories – 975 kcal
Fat = energy
You might be looking at those 81 grams of fat and getting concerned. Good fats, especially eaten in the morning, will help keep your insulin steady through the mid-morning hours and keep you from wanting to binge eat at 9am. They provide steady energy and keep your mentally focused through the day.
Changing it up
Obviously, not everyone needs 1,000 calories before 9am. This meal can easily be modified to include more or less eggs, bacon, or removing or adding more fruit depending on your energy needs during the day. Additionally, you can swap out the protein source to keep things fresh. For example, remove the eggs and add a piece of steak or smoked salmon. Instead of a banana, you can do an apple, orange, or my favorite, berries.
Conquering breakfast each morning gets your day started on the right foot and gives you plenty of energy to attack all your other adventures throughout the day. Let me know what you think!
Other notes – Personally, I like to make the call whether it’ll be a 3 or 4 egg day each morning. I’ve even called for 5 eggs. Mostly, I just base this off “how hungry am I?, then make the appropriate decision. Also, I’ve messed around with adding and lessening the carbs. With a single piece of fruit or berries, you are looking at around 40-60 grams of carbs. I’ve done double that, and I’ve done next to nothing, but what I’ve found is that 0 is not enough, and 120 or more is way too much (getting too many carbs in the morning makes me hungry all day and leads to roller coaster energy all day). If I could summarize this meal into a single sentence; eat 30-50 grams of protein, 30-50 grams of carbs, and as much fat as you want.
**This Saturday, August 9th we will be doing the 31 Heroes Workout. Make sure to grab a partner and join us. We will be doing the workout in all classes.
Workout of the Day
AMRAP 20 minutes:
3 Hang power cleans
6 strict ring dips
9 box jumps, 32/24″
L3 – 185/125 lb.
L2 – 155/110 lb.
L1 – 135/95 lb.
With a partner, 400 meter sled drag (180/135 lb.)
Post your scores to the whiteboard.