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.