Healthy Breakfast: Get Lean, Fit & Strong with a Healthy Breakfast

February 4th, 2009
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Healthy Breakfast: Get Lean, Fit & Strong with a Healthy Breakfast

While the muscle-heads reading this post will scream out in fear of not getting enough protein – I will calmly note that since I’ve cut my protein intake in half, a few years ago – I have not lost a single ounce of muscle, but I do look better – and I feel much better.


Yeah some people may say “Oh, that too late to be eating breakfast!” – but If you’ve been reading my materials for the last 8 months or so – you are already hip to the ‘meal shifting’ tactic – enough said…

1/3 cup whole oats – cooked on low heat (stove) for 10 minutes in…
3/4 cup water

…When cooked – drop on top of…

*1/2 small/medium banana
*1 tablespoon dried berry mix (I used Newman’s Own Organic)
*1 teaspoon ground cinnamon powder
*1 heaping tablespoon of (organic) ground flax seed (this is vital to my daily nutrition)
*1 strong pinch of Stevia extract powder

Stir it up…
Add some water to tweak the consistency to your preference…

I eat this about 5 times per week.

If scheduling this type of breakfast for your self is a challenge – try this…

On Sunday, follow the same recipe as above – Just multiply it by 5. When it is done – divide it up into 5 storage containers – and put them into the refrigerator.


No excuses!!

Got some comments or questions about this healthy breakfast – or the time I eat it?

Got some simple, healthy breakfast recipes of your own? Feel free to click on ‘Comment’ below and let us know.

Your trainer,

Joey Atlas

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Healthy Breakfast? Eat What Your Trainer Eats

April 4th, 2008

- by Joey Atlas, M.S. – Exercise Physiology


“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 (

[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 (

3 – Two tablespoons of Nature’s Bounty, Ground Organic Flax Seeds (
— 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 (
- 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!

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