Breakfast is the most important meal of the day. Fact.
Eating breakfast plays a crucial role in how we perform physically and mentally for the remainder of the day. Breakfast restores blood glucose levels to normal, provides energy; helps to lower cortisol (the stress hormone); and curbs hunger early on in the day to help manage calorie intake.
Get yourself to the shop and make sure you have plenty of breakfast ingredients on hand at all times. Each breakfast idea takes about two minutes to prepare and is packed with at least 20 grams of protein for long-lasting energy to power you through your workouts and your day. These are some of TMHQ’s favourite (easy) and healthy breakfast ideas for training.
4 Easy Healthy Breakfast Recipes That Cook in 2 Minutes
2 Egg & Beef Microwave Mug Omelette
Ingredients:
- 2 large eggs
- 2 tablespoons water
- 30 grams leftover mince meat, or steak cut in bits
- Handful of chopped fresh spinach
- Salt pepper to taste
- Optional: green onions, cheddar cheese
Recipe Instructions:
- Spray large coffee mug with cooking spray.
- Whisk together eggs, water, spinach and salt and pepper to taste.
- Stir in leftover beef.
- Microwave on high for 30 seconds. Remove to “scramble” by stirring.
- Return to microwave and cook on high for an additional 30 seconds or until cooked through.
- Top with green onions and cheese, if desire.
Mocha Protein Oats
Ingredients:
- 150 grams quick-cooking oats
- 1 scoop chocolate protein powder (about 45 grams)
- 250 ml (about one cup) of brewed coffee
Recipe Instructions:
- Add oats and protein powder to bowl or mug.
- Stir in coffee.
- Microwave on high for 1½ to 2 minutes, until desired consistency is achieved.
Egg, Avocado & Hot Sauce Sandwich
Ingredients:
- ¼ avocado
- Salt and pepper to taste
- 2 slices of multi-grain bread
- ¼ medium avocado, smashed
- 2 large eggs
- 2 tablespoons water
- Dash of hot sauce
Recipe Instructions:
- Mash avocado in bowl with salt and pepper to taste.
- Toast bread. Meanwhile, whisk eggs with water in 2-cup bowl or mug.
- Microwave on high for 60 to 90 seconds, stirring halfway between.
- Spread avocado on warm toast, top with eggs, drizzle with hot sauce and top with remaining piece of toast.
Banana “Bread” Protein Smoothie
Ingredients:
- 250 ml light soy milk (unsweetened, if possible)
- 1 pitted Medjool date
- 90 grams of banana slices
- 1 scoop vanilla protein powder (about 45 grams)
- Ice, as needed
Recipe Instructions:
- Add all ingredients and blend, adding ice as desired, until smooth at desired consistency.
- Pour into tall glass and enjoy.
Now you’re fuelled for the day, what are you going to achieve? Sign up for a Tough Mudder event and set yourself a challenge.
Original Article.
