The Power Breakfast

Many of my clients ask me “what do you eat on a typical day – especially now with COVID?”

I’ve been able to maintain my usual meals with some deletions here and there due to supplies but let’s start with my typical breakfast. It’s power packed with nutrients – protein, good fat, healthy carbs from veggies, nuts/seeds, etc. and omega 3 fats. There’s plenty of vitamins/minerals and I’m starting my day with at least 2 servings of veggies and some probiotics.

Susan’s Power Breakfast:

2 cups of red leaf lettuce

1 small tomato or a few grape tomatoes

Cucumbers (about 4 nice sized slices)

3 cornichons

1/2 tbsp. of olive oil and 1-2 tbsp. of red wine vinegar

1/4  cup of  organic cottage cheese

3/4 cup of plain sheep yogurt

1 -2 tablespoons of ground flax seeds

3 tbsp. of mixed nuts and seeds

A few berries

Sprinkling of Cinnamon

Organic Assam tea with 1/2 Meyer lemon squeezed in

The nutritional breakdown of this breakfast is:

 500 calories, 20 grams protein, 18 grams of carbohydrate, 10 grams of fiber, 450 mg. calcium

Beginning your day with a strong breakfast is important to maintaining a healthy metabolism.  A protein-based breakfast not only jump-starts your metabolism but stabilizes blood sugars and appetite throughout the day.  This breakfast contains approximately 3 ounces of protein, a moderate amount of healthy carbohydrate from the veggies, nuts/seeds, berries and dairy products and monounsaturated and omega 3 fats coming from ground flax seeds and walnuts.

One-third of the recommended needs for calcium are provided.  The berries are powerful antioxidants known as flavonoids which are known to lower inflammation in the body and help prevent cancer and heart disease.  Lastly, it contains one-third of the recommended amount of fiber also important for proper digestion and gut health.

It is quick, easy, satisfying (holds me for at least 5 hours) and meets many nutritional needs in just one meal.