Convenience is key when it comes making a routine stick in my household. Whatever the plan is, it has to be super simple to follow. I have failed at nearly every attempt that I have ever made to eat healthier, until this last one. In the past, I used mostly poor information on how to lose weight and eat healthy and tried to follow plans that were far too complicated for my ultra low-maintenance lifestyle.Start with a Foundation Meal Plan That You Actually Like
I work with a foundation meal plan which acts as a default for all meals whenever I don’t have the motivation to plan ahead.The key is to make sure that actually, truly enjoy the foods that you have selected for your foundation meal plan. For me, this means picking foods that I can eat the full flavor versions of and don’t have to worry about substituting the less-flavorful (i.e. kinda icky) low-fat, fat-free, or other diet versions of foods.
Aim for a balanced 300 calories to start your day. You do want to satisfy your hunger, but you don’t want to pick foods that will make your energy crash mid-morning. I try to make breakfast my highest protein meal, aiming for 20-25g of protein for one meal.
Step 1 – Start with a primary source of protein (at least 10g)
- 1 cup Greek Yogurt (12-15g depending on brand)
- 2 Eggs (about 12g in two eggs)
- Homemade Peanut Butter Oatmeal (about 14g per serving)
- Peanut Butter Toast (8g per serving of peanut butter)
Step 2 – Compliment with a secondary source of protein.
- Add granola to your yogurt
- Add cheese or avocado to your eggs
- Drink a glass of milk with your meal
- Add meat to your breakfast sandwich
Step 3 – Check to make sure at least one component provides a healthy fat.
- Use coconut oil on your toast instead of butter, or just use butter
- Avocados added to your eggs will provide healthy fat
- Choose a Greek yogurt that provides fat (i.e. skip the fat-free version)
- Peanut butter on your toast or in your oatmeal provides healthy fat
Step 4 – Pick a fruit and/or vegetable, at the very least it provides fiber.
- Bananas are excellent breakfast foods to help with feeling full.
- Berries compliment granola and yogurt
- Avocados and mostly any other vegetable goes well with eggs
- Frozen fruit is excellent for homemade smoothies
My Perfect Breakfast
Kroger brand Vanilla Greek Yogurt 14g protein
1/2 serving natural almonds 10g protein + 5.5g dietary fiber + 23g fat
1 banana 3g dietary fiber + 1g protein
10 Powerful Reasons to Eat More Bananas
Total Nutrition: About 300 calories = 25g Protein + 23g healthy fat + 8.5g dietary fiber
The healthy fat content in my regular breakfast seems high, but it is all from the the almonds. Bananas do not have fat and the yogurt that I prefer is a fat-free version (by coincidence, I did not seek it out for that purpose).
I follow the same 4 steps for all meals. For snacks, I typically want to eat a little less so I simplify it to just picking one fruit or vegetable and 1 source of protein.
On the weekends, when I am home to do so, I will typically cook eggs for breakfast rather than eat my standard ‘week day’ breakfast. But for the 5 days per week that I have to rush out the door, this ultra-portable, balanced, high-protein breakfast does the trick for me every single time.