|
When your alarm clock jangles, do you smack the snooze button
until the final instant that you have to haul your sorry carcass
out of bed, jump into your clothes, and race to work?
Bad idea. While you sleep, your blood sugar levels nosedive.
If you don’t replenish them by breaking your fast
(breakfast, pretty clever, huh?), chances are that the
day’s demands will break you. You won’t have
enough energy to even compete in the rat race, much less
win it.
A good, nutritional breakfast is essential to the Hard-Body
Plan. And it’s strategic. Because you burn food
more efficiently in the morning, you’ll start the
day with foods that are most quickly converted into energy:
carbohydrates and proteins. If you consistently eat a
Hard-Body breakfast of cereals, fruits, and fat-free milk
instead of a Homer Simpson breakfast of doughnuts, bacon,
and half-and-half, you’ll look less and less like
the Pillsbury Doughboy and more like the stud muffin that
nature intended you to be. |
|
Remember, these breakfasts are for our 175-pound, 5-foot-10-inch
reference man. You will need to adjust portions up or down
a bit relative to your own weight and goals. Also if you can’t
find some of these items in your area, feel free to make healthy
substitutions.
| ScrambIed-Egg
Sandwich |
• 2 large whole egg
• 6 large egg whites
• 2 slices whole-wheat bread
• 1 tomato, sliced
• 1/2 cup orange juice |
Scramble the whole egg and egg whites in
a bowl. Fry them in a pan spritzed with vegetable oil
spray, dump them onto the bread, and garnish with sliced
tomato. Coat the bread with spicy mustard if you like.
If you’re wide awake or ambitious, or if you just
want to impress yourself, add green peppers, onions, or
other vegetables to the eggs. If you’re in a hurry,
munch on some of the tomato slices while cooking the eggs,
toss a couple of slices on the sandwich, wrap the works
in a napkin, and eat it while you drive. Gulp down a glass
of orange juice on your way out the door.
Totals: 476calories, 47.6 g carbohydrates, 40.9 g protein,
10.7 g fat |
| |
|
|
|
|
|
| |
Egg |
Egg
Whites
|
Whole-Wheat
Bread |
Tomato |
OJ |
| Calories |
150
|
92 |
146 |
31 |
57 |
Carbohydrates (g)
|
1.2
|
2 |
25.8 |
5.7 |
12.9 |
| Protein (g) |
12.6 |
21 |
5.4 |
1 |
0.9 |
| Fat (g) |
10.6 |
0 |
2.4 |
0.4 |
0.3 |
| Hot Cereal
That’s Whey Cool |
• 6 ounces Maypo (or other whole-grain
cereal)
• ¼ cup fat-free milk
• 1 teaspoon flaxseed oil
• 1 ounce seedless raisins
• 2 scoop powdered whey protein, such as Designer
Protein Chocolate Whey |
Mix the Maypo with unsalted water and nuke
it. Then mix the milk, flaxseed oil, raisins, and powdered
protein into the cereal. The result: a great hot breakfast
and only one lousy bowl to wash.
Totals: 484 calories, 56 g carbohydrates, 44.5 g protein,
8.8 g fat |
| |
|
|
|
|
|
| |
Maypo |
Milk
|
Flaxseed
Oil |
Raisins |
Whey
Protein |
| Calories |
122
|
47 |
42 |
95 |
178 |
Carbohydrates (g)
|
22.6
|
6 |
0 |
22.4 |
5 |
| Protein (g) |
4.1 |
4.5 |
0 |
0.9 |
35 |
| Fat (g) |
1.7 |
0.3 |
4.1 |
0.1 |
2 |
| Hot Cereal
with Vanilla Whey |
• 6 ounces Quaker Creamy Wheat
Enriched Farina
• ¼ cup fat-free milk
• 1 teaspoon flaxseed oil
• 1 cup unsweetened frozen
blackberries
• 2 scoop whey protein, such as
Designer Protein French Vanilla
Whey
|
Not a chocolate lover? Try this vanilla
variation. Mix farina and unsalted water, and nuke ‘em
in a bowl. Mix the milk, flaxseed oil, frozen blackberries,
and vanilla whey into the cereal.
Totals: 443 calories, 52.9 g carbohydrates, 40.9 g
protein, 7.3 g fat
|
| |
|
|
|
|
|
| |
Farina |
Milk
|
Flaxseed
Oil |
Blackberries |
Whey
Protein |
| Calories |
88 |
47 |
42 |
108 |
158 |
Carbohydrates (g)
|
19.2
|
6 |
0 |
23.7 |
4 |
| Protein (g) |
2.6 |
4.5 |
0 |
1.8 |
32 |
| Fat (g) |
0.1 |
0.3 |
4.7 |
0.6 |
1.6 |
| Turkey Sausage
with Cereal |
• 2 ounces cooked Louis Rich Turkey
Smoked Sausage
• 3/4 cup Kellogg’s Complete Oat Bran Flakes
• 1 cup fat-free milk
• 1 teaspoon flaxseed oil
• 2 sliced small bananas |
Cook the sausage in a pan. Serve alongside
the cereal, which gets topped with the milk and oil. If
you’d rather not go bananas this morning, substitute
12 ounces of OJ.
Totals: 550 calories, 84.8 g carbohydrates, 23 g protein,
12.8 g fat |
| |
|
|
|
|
|
| |
Sausage |
Bran
Flakes
|
Milk |
Flaxseed
Oil |
Banana |
| Calories |
90 |
119 |
93 |
42 |
206 |
Carbohydrates (g)
|
2.2
|
23.2 |
12 |
0 |
47.4 |
| Protein (g) |
8.1 |
3.9 |
9 |
0 |
2 |
| Fat (g) |
5.4 |
1.2 |
0.5 |
4.7 |
1 |
| Carrot Muffins
and Fruit |
• 2 low-fat carrot muffins, about
1.5 ounces each (or any other muffin with
3 grams of fat or less)
• 2 teaspoons soft margarine
• 1 cup fat-free milk
• 1 small orange
|
If you really hate cleaning up after yourself,
this ready-made, grab-and-go breakfast will only dirty
a knife and a glass. One knife, one glass? Hell, toss
‘em in the trash. Who’s gonna miss ‘em...
Totals: 545 calories, 90.3 g, carbohydrates, 24.4 g
protein, 9 g fat
|
| |
|
|
|
|
| |
Muffins |
Margarine
|
Milk |
Orange |
| Calories |
313
|
67 |
93 |
72 |
Carbohydrates (g)
|
62
|
0 |
12 |
16.3 |
| Protein (g) |
14 |
0 |
9 |
4 |
| Fat (g) |
1 |
7.4 |
0.5 |
1 |
| Grits ‘n’
Raspberries |
• 2 packets Quaker Plain Instant Corn
Grits
• 4 ounces fresh raspberries
•
1 scoop Designer Protein French
Vanilla Whey
• 1 teaspoon flaxseed oil
• 1 cup vanilla soy milk
|
Microwave or cook the grits and mix in the
raspberries, whey, and flaxseed oil. If you’re lactose
intolerant or just plain tired of moo juice, the vanilla
soy milk will hit the spot.
Totals: 523 calories, 80 g carbohydrates, 29 g protein,
9.6 g fat |
| |
|
|
|
|
|
| |
Grits |
Raspberries
|
Whey
Protein |
Flaxseed
Oil |
Soy
Milk |
| Calories |
188 |
63 |
79 |
42 |
151 |
Carbohydrates (g)
|
41.2
|
13.1 |
2 |
0 |
23.7 |
| Protein (g) |
4.4 |
1 |
16 |
0 |
7.6 |
| Fat (g) |
0.6 |
0.7 |
0.8 |
4.7 |
2.8 |
| Strawberry
Shake with Milk |
• 2 cups fat-free milk
• 16 ounces frozen unsweetened strawberries
• 2 teaspoons flaxseed oil
• 1 ounce toasted plain wheat germ
|
Pour the milk in the blender, then toss
in the rest of the goodies. The frozen strawberries will
make the shake so thick that you’ll need a spoon.
Totals: 568 calories, 79.5 g carbohydrates, 28.3 g
protein, 14.2g fat
|
| |
|
|
|
|
| |
Milk |
Strawberries
|
Flaxseed
Oil |
Wheat
Germ |
| Calories |
188 |
179 |
42 |
117 |
Carbohydrates (g)
|
24
|
41.4 |
0 |
14.1 |
| Protein (g) |
18 |
2 |
0 |
8.3 |
| Fat (g) |
1.2 |
0.6 |
4.7 |
3 |
| Blue-Plate
Breakfast: Diner Pancakes and Eggs |
• 3 blueberry pancakes, approximately
1.3 ounces each
• 2 tablespoons reduced-calorie syrup
• 2 teaspoons soft margarine
• 3-egg omelet
• black coffee
|
Diners are pure Americana. You can find
them just about everywhere. And you can eat hearty without
bumping up your pants size.
Totals: 680 calories, 72 g carbohydrates, 24.9 g protein,
32.4 g fat |
| |
|
|
|
|
| |
Pancakes |
Syrup
|
Margarine |
Omelette |
| Calories |
220 |
121 |
67 |
272 |
Carbohydrates (g)
|
40
|
30.2 |
0 |
1.8 |
| Protein (g) |
6 |
0 |
0 |
18.9 |
| Fat (g) |
4 |
0 |
7.4 |
21 |
| Eating Healthy
at McDonald’s |
• 1 McDonald’s Egg McMuffin
• 3 containers orange juice
|
As guilty pleasures go, the Egg McMuffin
isn’t the worst offender. Burger King’s breakfast
biscuit sandwiches contain considerably more fat. Just
make sure that the McMuffin is only an occasional indulgence.
Totals: 541 calories, 87 g carbohydrates, 20 g protein,
12.5 g fat |
| |
|
|
| |
Egg
McMuffin |
OJ
|
| Calories |
284 |
257 |
Carbohydrates (g)
|
27
|
60 |
| Protein (g) |
17 |
3 |
| Fat (g) |
12 |
0.5 |
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