Are you eating cereal for breakfast?
Or tend to grab a coffee and bagel to-go?
Or skip breakfast all together?
According to common experiences, most people tend to struggle the most with breakfast when it comes to eating a healthy and balanced meal.
Sharing they often skip it or opt for a quick, less nutritious options due to time constraints or lack of planning.
How do we put ourselves into this position?
Time pressure:Many people rush in the mornings and feel they don’t have time to prepare a proper breakfast.
Lack of planning:Not having healthy breakfast options readily available can lead to skipping the meal or making unhealthy choices.
Unhealthy habits:Reaching for sugary cereals, pastries, or skipping breakfast altogether are common behaviors.
Yet, how you start your day with or without food MATTERS.
It influences your energy levels, fuels your body and mind, affects mood, and even your decision-making throughout the day.
When you prioritize a wholesome meal in the morning, you’re not just breaking your fast—you’re laying the groundwork for a productive and vibrant day ahead.
Do you want the following?
~High Protein + Low calories supporting fat loss and weight management?
~Sustained LASTING Energy (no crashes) for hours?
~Healthy, packed with nutrients AND tastes good?
AND
~Quick and easy to make under <10 min?
I call this breakfast the 10 ingredients / <10 min breakfast…
| Ingredient | Amount | Macronutrient |
| Whole Eggs | I recommend 2-3 | Protein + Healthy Fat |
| Servings of Egg Whites ONLY | 1 servings = 3 Tablespoons(I recommend 9-12 tbsp) | Protein only |
| Goat Cheese | 1 oz | Healthy Fat & Protein |
| 99% fat free chicken tenderloins (or LEAN protein source) | 2-3 ounces | Protein |
| Handful Spinach | Desired amount | Low in calories Packed with nutrients (vitamin A, C & K)High in IronGood Source of Fiber |
| Cut up tomatoes | Desired amount | Low in calories Vitamins A & CAntioxidant (Lycopene) |
| Cut up Bell Peppers | Desired amount | Low in calories Vitamin CRich in antioxidants (carotenoids) |
8. Side Dish: Blueberries | Desired amount | High in AntioxidantsSupports Brain HealthRich in Vitamins and Fiber: |
| 9. Side Dish: Strawberries | Desired amount | Excellent Source of Vitamin CHigh in AntioxidantsGood Source of Folate |
| 10. Side Dish: Pineapple | Desired amount | Rich in Bromelain High in Vitamin CContains Manganese |
*adjust portion sizes to eat until 80% full
– once done – drink a large glass of water with a cut up lemon.
Time:
This meal takes LESS than 10 minutes to make.
Step By Step – How to Prepare:
Total Time: LESS than 10 minutes.
| Step: | What to do (Prepare) |
| 1 | In a frying pan – use a cooking spray if avoiding extra calories or 1 tsp healthy fat like coconut oil – [cook on a LOW setting] |
| 2 | Crack your whole eggs into the pan |
| 3 | Measure over the frying pan adding your 9-12 tablespoons from carton of egg whites |
| 4 | Add your 1 oz of goat cheese |
| 5 | On a cutting board -cut up your desired amount of grape tomatoes, bell peppers, spinach and weigh and cut your added lean chicken tenderloins.Then add to your pan. |
| 6 | Stir up your mixing |
| 7 | While this is cooking for the next 2-3 minutes prepare your side dish and lemon. Wash blueberries Cut up strawberries Cut up pineapples Cut up a fresh lemon and squeeze into a jar or glass of water. |
| 8 | Go back to the pan -stir once more and turn off burner. |
| 9 | Place food on a plate – salt and pepper to liking |
| 10 | Eat the protein and veggies first, then your side dish of fruit til 80% full. Finish with sipping and drinking the lemon water. |
What will eating this regularly do for me??
Here’s a breakdown of THE BENEFITS you’ll experience by having this 10-ingredient breakfast:
| Item | Benefits to YOU |
| Whole Eggs & Egg Whites: | Sustained Energy Packed with protein and healthy fats, these will give you lasting energy to power through your morning without that mid-morning crash. |
| Chicken Tenderloins: | Muscle SupportAdded lean protein helps build and repair muscles, making it great for anyone who works out regularly and is active in their body. |
| Goat Cheese, Spinach, Tomatoes, Bell Peppers: | Nutrient-RichGoat Cheese, Spinach, Tomatoes, Bell Peppers: These ingredients are loaded with vitamins and minerals that support overall health, boost your immune system, and keep your skin glowing. |
| Spinach & Tomatoes | Heart HealthRich in antioxidants and fiber, these will help maintain a healthy heart and can help aid in lowering cholesterol levels. |
| High Protein & Low Calories | Weight ManagementHigh Protein & Low Calories: This breakfast is filling but not overly caloric, helping you manage your weight while feeling satisfied. |
| Healthy Fats from Eggs: | Mental ClarityOmega-3s found in eggs can enhance brain function, helping you stay focused and alert throughout the day. |
| Fruits like Blueberries, Strawberries, and Pineapple | Digestive HealthThese are high in fiber, which aids digestion and keeps you feeling full longer. |
| Simple Preparation | Quick & EasyWith just a few ingredients, this breakfast can be whipped up quickly, perfect for busy mornings. |
| Side Dish of Fruits | Satisfying SweetnessThe natural sweetness from fruits like strawberries and blueberries adds a tasty touch without added sugars. |
| The total package: | Supports lean muscle tissueStables blood sugar. Helps aid and slows digestion, prevent blood sugar spikes, and stabilizes glucose levels enhance insulin sensitivitypromotes hydration and digestion,maintaining steady energy levels throughout the day. |
This breakfast not only fuels your body, energizes you into the day and also supports your health and fitness goals too.
Give it a try, tweak it, add it to your morning arsenal and lead better days!
Happy to help!
Coach Shawn