Wednesday, December 3, 2008

So, What Should I Eat for Breakfast?

I have discussed the basics of nutrition with many of you and have blogged about it here. I have mentioned that most people don't eat enough protein (or a high enough percent of their Calorie intake). Ideally, you will get at least 20% of your Calories from protein. A 140 pound, 25% body fat female, would need at least 67 grams of protein a day (168 grams of carbohydrates and 44 grams of fat) . If you ate five meals a day, that would be 14 grams of protein per meal.

So, what would breakfast look like (to fit these recommendations)?

Here is one breakfast idea:

2 eggs, scrambled/fried
1 whole wheat English Muffin, toasted
1 cup of orange juice

This totals 391 Calories, 15 grams of (33%) fat, 48 grams of (48%) carbohydrates, and 19 grams of (19%) protein. This fits my recommendations well, gives you 28% of your daily protein needs, and will keep you feeling full for hours and hours.


Julie said...

That sounds like a lot of calories for the first meal of five. I understand what you are saying regarding the protein, etc., but ultimately you have to keep calories in check too. SO, how about a sample menu for a day? With a calorie limit of 1500ish, or something more challenging to get to than 2000.

Dan Hubbard, M.Ed., CSCS. said...

Yes, if you eat this meal and you have a target of 1450 Cal/day, then you only have 1060 Cal left for the day. However, you do want breakfast and your post-workout meal to be the largest meals of the day. This size breakfast will keep you feeling full and keep your metabolism up. You will be less likely to snack on random items throughout the morning after eating this.