Healthy Breakfast? Eat What Your Trainer Eats
April 4th, 2008- by Joey Atlas, M.S. – Exercise Physiology
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“What should I eat for a healthy breakfast?”
This is one of the most commonly asked questions of fitness pros and personal trainers, by people interested in getting into shape (or back into shape, again).
Quite often people will take this one step further and ask, “Joey, what do you eat for breakfast?” While I have a handful of answers for this – I’ll share with you what I ate for breakfast today. Note – this breakfast is fine for men and women.
First key number – total calories = 340
Second key number – protein = 14 grams
Third key number – FIBER = 8 grams
Where did this protein, fiber and 340 calories come from?
1 – Sturm’s Organic Oatmeal – Maple Spice, Naturally Flavored
— available at Walmart (www.SturmFoods.com)
[WARNING - even though I post a product's website - I am NOT recommending all of that company's products - for example - the company above makes some evil and unhealthy products - stuff that I have banned in my house - and that I strongly advise my clients not to consume - stay tuned for more on that...]
2 – One teaspoon of Pavich Organic Raisins (www.PavichRaisins.com)
3 – Two tablespoons of Nature’s Bounty, Ground Organic Flax Seeds (www.NaturesBounty.com)
— available at Walgreenes, Target and a bunch of other places
4 – My morning coffee (I make this right in my office):
— ‘Joey’s Cocoa-Chino’
- 4oz Organic Skim Milk
- 1 teaspoon Unsweetened Organic Cocoa (www.Ahlaska.com)
- 1 pinch of KAL Organic Stevia Powder
- 1 teaspoon Organic Sugar
- 2 shots organic espresso
Now some of the ‘Muscle Men’ (and women) reading this are saying, “Joey, you’re crazy – you can’t build any muscle – there’s not enough protein in that meal.” To that I just say, ‘a picture is worth a thousand words’ – so here:
This is what happens when you eat ‘like a bird’.
I’ll get into this ‘high protein psychology’ in another article – not enough room here…
But I can tell you this – I know the difference because I used to be one of these guys, about 18 tears ago – the Mega-Protein, Lift Lots of Weights, Muscle Builder type guys…
Stupid me – I wasted lots of time, energy and money (my ‘muscle-man breakfast’ used to be in the 2100 calorie range, maybe higher – crazy, but true).
Anyway, the breakfast above – gives me 340 WELL BALANCED calories to nourish, fuel and energize me right into the early afternoon without a single hunger pain.
My body doesn’t go into this fabricated ’starvation mode’ (what a joke). My body doesn’t start cannibalizing itself by burning it’s own muscles for energy, [see photo above].
This breakfast is easy, fast and perfectly balanced for the fitness lifestyle. Again, this is not what I eat every day – it just happened to be my choice of breakfast today.
What did you eat today? Have a question about my breakfast? (post it below via ‘Comments’)
Please click the ‘Share’ link below to bookmark this and email it to your friends and co-workers.
“Don’t Be Like Everybody Else… Be Fit!
Popularity: 47% [?]
Tags: bodybuilding, calories, fiber, fitness nutrition, healthy breakfast, Muscle Building, protien, starvation mode
April 8th, 2008 at 10:59 am
hi Joey, thanks for all those mails that u have given me and i can proudly say that they work….. i’ve lost 7lbs and its all to u!!!
April 9th, 2008 at 5:15 pm
Great Breakfast! You made the comment “fabricated ’starvation mode’”. I read lots of material that says if you don’t eat, it will send your body into starvation mode and you will actually store fat. I’ve never had that happen, that is why I am asking what your take is on the “fabricated ’starvation mode’”.
May 5th, 2008 at 12:10 pm
I will go get the oatmeal and flax seeds at the places that you recomend. thanks
May 11th, 2008 at 2:59 pm
hey…
i live in tanzania (AFRICA)… i want u to advice me on hw to build my muscles and what to have for breakfast as for all dt u hv mentioned above are not available here.
thanks
May 13th, 2008 at 8:52 am
Hello Joey, after months of wanting to buy your book/dvd’s (I live in South Africa) I have bought your e-book. Thanks I am getting started.
Question regarding your coffee – what is ‘KAL Organic Stevia Powder’?
Many thanks,
Lyn
May 16th, 2008 at 3:43 pm
How about tuna handroll and vegetable salad for breakfast with water or green tea? I usually avoid the soy and the spicy mayo. My next snack might be some boiled eggs usually 3 (I don’t like the yolk and will force one because it’s supposed to have the good for you sulfur etc.) with nothing and an apple with more water and a sensible dinner.
May 16th, 2008 at 4:50 pm
My b’fast was:
juice of 1/2 lemon with 3 oz of warm water (to get the overnight fasting stomach “back in gear”)
8 oz of my fruit smoothie special: 1/2 banana, 5 large strawberries, 1/2 cup frozen blueberries, 1/4 cup grape juice, 1/4 cup water
——-waited 15 minutes——-, then I had:
1 bowl of oatmeal sweetened with stevia, with 1/2 cup of fat free milk
1 cup of decaf coffee sweetened with stevia, with a splash of non fat milk
I get hungry again 3 hours later.
May 17th, 2008 at 5:44 pm
Hi Joey,
I’m looking forward to sharing more of your info with my clients & for helping myself.
I work as a fitness trainer who teachers one on one (2 older clients over 57-67yrs old, main clients). Also, I teach pilates & yoga for the community where I live (next week instructing my first boot camp classes) & a gold’s gym nearby . That’s my fitness side, with 7yrs experience of teaching yoga & pilates.
One of my hobbies, possible side business, is organic gardening, Specializing in lettuce, spinach (even growing in the hot temperatures for spinach), snow peas & tomatoes. I like to share healthy recipes with my clients, which they really enjoy.
Another hobby or passion is video production. You can see my website for my older footage I shot (haven’t started selling to the public, better quality videos coming soon, already shot on high definition).
Enough about my background there. I’m very passionate about my health & work. Especially in helping others.
Finally, I’m getting to my question. My breakfast consist of :
2 whole organic brown eggs
1/3 cup organic oats
1/3 cup ” oat bran
1/3 cup ” wheat bran
1/3 cup ” steel cut oats
1/4 cup ” raisins
2 scoops cookie & cream whey protein by muscle milk
2 tablespoons of local honey
1 teaspoon of cinnamon
1/2 – 1 cup of water
This probably seems to be a lot to eat. Sometimes in one sitting, some days I eat half before I leave to train my clients then the other half about 2-3 hrs later.
What do you think about this breakfast? I’m looking to gain lean muscle & reduce fat.
What about for my clients?
I’m looking forward to reading more about what you have on your list.
Thanks. Your site & info. is great.
Stay lean & strong,
Ervin Ruhe Jr.
1/2
May 29th, 2008 at 11:16 pm
Dear Joey,
Thanks for all the info and good advice. I have a problem with your recommendations on diet, though. Here in Africa, we don’t have access to all the prepackaged stuff that you have around. The products you mention are not available and “organic foods” are beyond most people’s reach — just too expensive. I have always thought that tinned foods are less nutritious than fresh, yet you recommend tinned peas, etc. I am sure our tinned peas must be loaded with chemicals. They taste disgusting! What about providing mealplans that can be made from scratch with fresh ingredients with no added pre-packed mixes and concoctions which would be available all over the world where your fame has spread? That would be truly helpfull.
Susanne, South Africa
June 6th, 2008 at 3:20 pm
I’m very interested in your upcoming article you mention about the high protein psychology & body-building. I know a young guy just out of his teens who is wrecking his health & body. He won’t listen to anyone because he thinks he knows it all, & after all I’m a woman what do I know about body building. He eats ENORMOUS amounts of protein–huge glasses of milk each day with 6 raw eggs at a time, etc. etc. He’s an extremist. But if I could pass on to him an article from someone like you who knows what they are talking about, & has “been there done that” with your photo, it would carry a lot more weight & hopefully get through to him a little. Anyway, just want to thank you for all the information you put out that helps people lived more healthy, balanced lives & make the most of them in a simple yet effective way. God bless you.
Sincerely, Bonnie
June 6th, 2008 at 9:26 pm
question: i an a petite woman from ever since a child, regardless of how much i eat. If I put weight on it goes on my tummy. How can I put on nice lean sexy muscles in the right places without looking masculine or losing any weight while training . I have just started the gym.
June 9th, 2008 at 1:43 pm
HI Joey,
I was wondering how my breakfast looked to you??
I’m 5′3 3/4″ and I’m 44 years old. I’d like to lose 5-7 lbs.
Most mornings;
1/2 cup organic apples cinn. & rasin oatmeal
1/4 raw whole milk
2 tbsp. Salba seeds
2 Gluten Free Blueberry waffles
with a little EVCNO (extra virgin coconut oil)
sprinkle of cinn.
1 tbsp. Salba seeds
My favorite!
1/2 cup organic vanilla yogurt
1 banana
1/2 tsp. cinn.
1 Tbsp. EVCNO (melted)
2 Tbsp. SuperFood+ ( Dr. Schulze)
A slpash of raw milk
sometimes I’ll throw in 1/2 cup of Blueberries or 1/2 cup avacado
Mix and drink!
3 1/2 hours later…a luna bar or a raw organic chocolate coconut food bar
Lunch;
Salad or Salmon salad
No crutons…or bacon bits (Yuck!)
raw apple cidar vinegar and olive oil
sprinkled with salba seeds
Dinner usually around 4:00
Haddock or chicken (sometimes a big bowl of veggie soup!)
veggie ( greenbeans or corn)
1/2 cup raw apple sauce with cinn.
Drink….water and herb tea
On occassion I’ll break down and have a grilled chicken sub.
Not too often though, as I break out from the gluten in the sub roll.
Snack
A few pieces of Green & Blacks organic Hazelnut & Currant Bar
(60% dark chocolate)
Thanks a lot Joey!!
Sher
June 27th, 2008 at 4:22 pm
Joey,
Just wanted to say – thank you for finally being the one to say that it is okay to calorie shift!!! It is now 10:15 and am just now getting around to eating breakfast which will be 1 cup of Kashi Go Lean and some organic soy milk. Had a cup of coffee earlier before my water aerobics class and have done some computer work….now feeling hungry….sometimes I will eat a handful of nuts in the morning before my workout to fuel me then eat breakfast when I come home. I found a note the other day some measurements that I had taken two years ago, proud to say I have lost 20 pounds and many inches! I feel invigorated to keep going! Can’t wait to order your lower body workout dvd’s.
Thanks so much for keeping it real and motivating us all! We can do it!
<3 Lora
August 7th, 2008 at 3:54 pm
Dear Joey
Thanks so much for your highly educative articles.I find them so convincing, real and down to earth. I started the abs exercises about a month ago from the pictures on your website and I notice a difference already. I cannot wait to receive Abs stonecore DVDs
which I have already ordered through a friend in the US. I will keep you informed of my progress. Well done for giving us quality imformation and training almost free. You are great.
Sola Somade
August 20th, 2008 at 8:05 am
Today I ate (like alot of other days) a bowl of (this time) raisin bran w/fresh blackberries and raspberries w/1% organic milk. I also had coffee. Not too bad, I think.
February 26th, 2009 at 2:55 pm
I have a couple questions, I just joined this, but was confused if I will be getting actual books in the mail also, just because I have 14 mth old twins at home, so it’s difficult to be on the computer for a long period of time, lol. Also, I wanted to know how many calories I should be consuming daily to stay within my limits. I am only 4′11″ and I weigh 98-100 lbs, but I do not want to gain any more than this. I would like to be (roughly) 95-98 lbs, but TONED….I used to work out and see a nutrionist, but since my pregnancy, and after having the boys, it’s just too hard to get to the gym! Thanks for your help!!! : )
May 14th, 2009 at 2:34 pm
my name is kristina…i am 41 tears old and have eight children…since my last childbirth…ive put on some weight in my mid section…ive a one ceaserean and people keep telling me that my stomach will never be flat again…i dont want to believe them….can you please give me some advice on how i can get rid of this body fat that is causing me to be insecure with myself…when i was 20 years old..i was a professional strip dancer..and was very slim and trim…please help me joey..
May 14th, 2009 at 4:10 pm
Did you get the free pdf version to download Kristina?
May 15th, 2009 at 5:16 pm
i havent received the pdf version??
July 10th, 2009 at 4:15 pm
yes joey, i agree with you, and with me happend the same i can build muscle only eating natural food, balance proteins,carbohydrates, etc. and right exercises! i´ve never had a definit arms , when i was young , occur the same with me, taking proteins from pharmacy, i couldn´t never reach the fitness, things from old bodybuilders ! But know everything is diferent, i can change myself, that´s why i liked your filosofy,that´s why i think to buy your products!
thanks! My all respect and best
April 30th, 2010 at 8:47 am
Hello Joey,
What a relief to finally read someone who makes sense!
I am a female and I have my breakfast about 3hours after i wake up.However,my breakfast is my main meal (about 600-700 cal)and can consist of lentils and tofu,prawns and wholemeal bread or brown rice and tomato but rarely a conventional breakfast.I eat very healthy and balanced but also very early.
I have a small snack (about 400-500 cal.)about 3 hours later and have a 3rd meal(300-400cal) that consists mainly of fruits later on.
I stop eating before 5.00pm.
My question are the following;
Am i doing to right thing not to put on weight? and if i stop eating before 5.00pm and go to bed around 10-11pm,does it means that my body will burn the fat or the muscle(as i started daily exercises for about 30-45mins around 6.00pm)?
Thank you for your valuable advices,
Rabira