I always stress that breakfast is the most important meal of the day, and for that reason, I have two! Almost invariably, I eat the same thing for breakfast every morning, with a few variations. The base meal consists of taking in enough protein to balance the diet, and eat a sufficient amount of good carbs that are high in fiber. To accomplish this, I use my two staples in my diet: egg whites and extra lean ground turkey. I make a scramble consisting of 4 egg whites, salt, pepper and garlic, mix in the cooked ground turkey. There is my protein serving for breakfast. For the carbs, I go for a 1/2 cup of oatmeal with a pinch of brown sugar, and 3/4 cup of fat free milk. Blueberries are a great source of antioxidants and go wonderful with oatmeal. As a side treat, I have some kind of citrus; either an orange or a half grapefruit. I used to drink fruit juice, but decided that there was too much added processed sugar. The fruit is sweet enough, and provides a reasonable amount of fructose for a good morning pick-me-up.
This meal supplies me with a good 465 calories: 51 g Protein, 54 g carbs, and only 10 g of fat. It fills me up enough to get my day started, and to last me through the insanely boring morning meeting at work.
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