Thursday, July 31, 2014

Breakfast: Your Biggest Meal of the Day


I LOVE this visual!! This is exactly what I try to teach everyone. We should eat like a king for breakfast, a queen for lunch, and a prince/princess for dinner.

If you think about it, your body has been asleep for 8 or so hours without food or water, but it’s still burning calories even while you’re asleep. When you wake up, you’re both dehydrated (I try to drink a 12 oz glass of lemon water when I first wake up) & need to fuel your body to turn on your metabolism for the day. If you’re not hungry when you first wake up, you could be eating too large of a meal too late. Regardless, you have to train yourself to eat the best way for your body, and this is it.

Balanced meals with an even protein to complex carb ratio, fruits at breakfast, and tons of veggies in the afternoon/evenings. Snacks are also important- you should try not to go more than 3 hours without eating. Oh, and don’t forget about the healthy fats! (nuts, seeds, avocados, nut butters) If you think about your metabolism like a fire, you have to keep adding wood to the fire to keep it burning. Our bodies are the same way…we have to properly fuel them to keep that metabolism burning.

For breakfast, I love a bowl of 1/2 c quick cooking steel cut oats, cinnamon, sliced almonds, ground flax, chia seeds, and a dash of local honey (if I’m not on a cleanse) made with water I boiled in the tea kettle + a grapefruit + 5 boiled eggs (I eat 4 of the whites only, and the fifth one I eat the whole egg). If we are in a hurry or traveling, or when I worked outside of the home, I had a meal replacement shake every day. Jonathan still drinks them every day. My favorite is currently chocolate mocha, but I drank berry for my whole first year and got on a big vanilla kick after Jase was born. Jonathan is chocolate fo life! I love that she shakes have a super high quality protein, the perfect 1:1 ratio of protein to carbs, actually fill you up, and they taste great. Friends, if you’re trying to eat low-carb to lose weight (unless you’re training for something or have specific dietary restrictions), STOP. You need complex carbs for energy. My favorites are steel cut oats, sweet potatoes, quinoa, & brown rice (in moderation). Veggies & lentils and fruit are also great. We eat unlimited veggies throughout our day & stick with fruit after breakfast. If you’re not super active, you don’t necessarily need that carb at dinner.

Y’all know I’m a big fan of Tosca Reno & I encourage you to buy her books because they teach you HOW & WHY to eat clean.Love this grocery list.


These are two more simple visuals I love regarding basic clean eating principles and appropriate portion sizes.

Eat Cleanportion size using hands

Eat clean, my friends!! And amp up that breakfast. You’ll feel SO much better!!


Anonymous said...

Enjoyed this post. The only thing is that almond milk is not as "healthy" as people make it seem. It is full of sugar. Soy milk is a much better option. Google "how to make almond milk" and it is basically sugar and water. Also, comparing almond milk and soy milk nutrition facts labels is informative and helpful. I am not a RD but have done research and heard the opinions of family members who are RD or in the health field.

Melissa said...

Can you give us an example of what your weekly meal plan would look like, Danielle?

Anonymous said...

Soy, unless fermented non gmo, (and even then in moderation) is not good for women unfortunately. Coconut milk or Raw milk are also option. Buy you can get unsweetened almond milk as well.