Breakfast of champions

I always look forward to breakfast – my body has been in a fasting state for several hours, and I get to eat oatmeal! In the winter it is especially rewarding to have a warm bowl of oats, with a piping hot cup of coffee, and life seems a-ok.  Since I work out in the late morning (weight training) it works as perfect fuel for me, to have a combination of carbs and protein. My protein source comes from 1 cup of egg whites, from which I make an omelet. To spice it up, I grate about 1/2 a tsp of parmesan cheese into it, you’d be surprise how much flavor this cheese packs in such a tiny amount! While I don’t do it close to stage time, it’s perfect for every day eating.  1 tbsp of parmesan cheese contains only 22 calories and 1.4g fat. Cant beat that, right? I also sometimes grate it on my vegetables for lunch or dinner, just to make the plate more exciting.   Recently I’ve dotted some reduced sugar ketchup on top of my eggs too – feels naughty but it is relatively innocent  (1 tbsp contains 5 calories, o g fat and 1g carbs).  Here’s my plate from this morning:


1 cup of egg whites contains 118 calories, 25 grams of protein and 4g fat – a perfect choice to start your day.

My oatmeal I cook in 1/2 cup of unsweetened almond milk  and 1 cup of water- I use Almond Breeze (40 cal/cup and 3g fat) – there is also Silk Almond milk at less calories w/30 cal/cup that came out a while ago. I don’t like using regular milk for several reasons, but it’s usually too high in sugars and I don’t think it really adds anything to my diet.  I eat 1/2 cup oatmeal (dry measure) and like to simmer it slowly on the stove with cinnamon and stevia (or truvia), using that much liquid helps increase the amount /expands the oats, so you get more bang for the buck! It also tastes creamier and more homemade, only takes about 10 minutes and you’re done! Here’s my pot from this morning right after I poured the oats in:

oatmeal  This portion contains 180 calories, 34g of carbs and 4g of fat.  I am not concerned with calories, more so with the macronutrients as I try to stay within 1 g protein per pound of body weight, and right now, around 0.8 g of carbs per lb of body weight. Fat intake is around 50-60g per day, could probably go a bit higher when I get leaner.

So that’s it folks – after this meal you will be STUFFED (at least I am), so give yourself at least an hour before you hit the gym! With that, I’m off to walk my two pups – a little mild cardio session before weights! 🙂 have a great day!

3 thoughts on “Breakfast of champions

  1. I am so glad I found your blog! I too am a figure competitor/ wine enthusiast trying to find the perfect balance of both worlds to have the best life:) your breaky is almost exactly like mine!

    1. Thanks so much, fitbabe – great to hear I’m in good company! 🙂 I will write more about alcohol consumption in a post in the near future… stay tuned – and fit!! 🙂

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