Friday, January 15, 2010

Clean Eating Breakfast

  • As promised I would break down in smaller chunks the concept of "clean eating."

  • Some studies show that eating breakfast is the most important meal of the day because you won't have a tendency to overeat later in the day if the body is fueled at the start of it. Starting the day with a good clean breakfast will replace the glucose your body has been fasting all night and will fuel the brain and body for the day.

  • Interesting fact, adults who eat breakfast have an easier time losing weight vs. those who didn't eat breakfast were 460x more likely to gain weight.

  • Following the clean eating principles you must include a lean protein with every meal, including breakfast. Here are some clean eating breakfast ideas to help you start the day off right.
Clean Eating Breakfast

Wheat Bran Cereals
Whole Grain Breads
Whole Grain Wraps
Lean Meats
Egg Whites
Fresh Vegetables
Fresh Fruit
Protein Shakes

~Ezekiel bread w/one tablespoon nut butter
~Hard boiled egg whites w/ whole wheat toast
~Oatmeal w/ 2 scoops protein powder & handful of fruit
~Scrambled egg whites on Ezekiel bread
~Protein Smoothie (Try adding Spinach)
~Bowl of Whole Grain Cereal w/ soy milk & berries
~Egg white omelets w/ salsa, pico de gallo

  • At any meal including breakfast it should include whole grains, fruits, vegetables, & lean protein.
  • Don't starve and avoid sugar, fats, or artificial sweeteners.

If you are already eating clean, share your favorite
breakfast with us.


teacherwoman said...

I am lovin' this information you are sharing with us!

I want your opinion on my regular breakfast:

2 egg whites, scrambled
1/2 banana
whole wheat toast with PB
(sometimes a glass of chocolate milk)

Am I missing something? Do I need to tweak something?

Happy Friday! Have a SUPERB weekend, chica!

Shannon said...
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Big Daddy Diesel said...

I am really interested in this, thanks for sharing, cant wait for more info!!

What about snacks?

Shannon said...

Awesome Breakfast Girl!

Tweak the banana by eating 1/4, add another egg white, and only use about 1 tsp of the nut butter. :)

I would hold off on the chocolate milk until snack time or after your morning workout.

Have a great weekend. :)

Shannon said...

Snacks are next week, this seems to be the hardest part for most of my clients. Stay tuned peeps...

Maryland Girl aka Michelle said...

Thanks Shannon! I recently wrote this book down on my to purchase list. I am looking to lean up a bit and had been reading about this book. I think this plan will work well with my training schedule. Watch our tri and cycling circuit. ;P I am sure I'll still be in the back of the pack, but you never know!

Dave said...

This is really good stuff...WOW...this is freaking awesome

Aimee (I Tri To Be Me) said...

Thanks for the great info! Here is one of my favorite breakfasts!

Quinoa w/ cherries, walnuts, & honey (4 servings)
* 1 1/3C Quinoa
* 2 2/3C water
* 1 small golden delicious apple, unpeeled, cored * cut into chunks
* 1/4C dried cherries
* 1/2C walnut pieces
* 1/2tsp. cinnamon
* 2Tbl. honey/agave nectar
* 1/2C soy milk

Here is a link to my blog where I have the directions and talk about the benefits of Quinoa!

Let me know what you think! :)

Shannon said...

Aimee that is an awesome breakfast. I'm passing this along to one of my clients, she loves Quinoa.

Jo Lynn said...

Aaaah, okay! I'm beginning to understand. ;)

Tom Bailey said...

My favorite is Plant fusion protien drink with homemade almond milk. I have broccoli and blueberries for breakfast too but those are not on your breakfast list.

Kindest regards,
Tom Bailey

Stuart said...

Home made granola, regular as clockwork! Literally and literally!

Anonymous said...
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Anonymous Fat Girl said...

Great tips as always Shannon. The 460x number is astounding...

I just got my first issue of "Clean Eating" magazine yesterday. I'm so glad I ordered it. Who knew clean eating included so many yummy dishes?!

ShirleyPerly said...

My husband just started an eating clean type of diet but no eggs are allowed. Some of the other things might be OK. I know for a fact he is still downing a lot of diet Coke, though!

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