When I met my husband six years ago, he was roughly 50 pounds heavier than he is today. As a Chicago healthcare consultant, a hectic travel schedule prevented him from sticking to an exercise or eating plan. He would sometimes skips meals, subsist on cups of coffee and regularly rely on delivery food. He was frustrated; he felt a lack of control over his health.
Now down 45 of those 50 pounds, he has more energy, which encourages him to exercise regularly. He feels empowered; he’s in control of his health and well-being.
He began with breakfast. Before, he would skip it entirely or grab a croissant on his way to a meeting. Now, he started making protein smoothies. Packing a container of protein powder and a shaker in his carry-on, he would make a smoothie before heading out of the hotel.
Studies show that our willpower and decision making ability erode across the day. Not only was breakfast an easy area to target, it also encouraged him to start each day out on the right foot. When lunch rolled around, he found that he wasn’t as famished as he had been before. He was making smarter meal choices and keeping portions in check. As current research suggests, people who eat breakfast tend to have a lower body mass index (BMI).
What can you do?
While his food preferences have expanded, breakfast is now a part of his daily routine. Here are a five ways to keep this first meal super simple and satisfying.
Remove the energy associated with the decision making process. Choose one or two breakfast meals per week that you can easily prepare.
Maximize your macros
Include protein, fat and carb at each meal. This will help to stabilize your blood sugar and energy levels while keeping your appetite in check. Spread 1/4 of an avocado onto whole grain toast and top with an egg.
Prep a few to-go containers by layering dairy-free yogurt, frozen fruit and a handful of rolled oats. Add almonds, hemp or chia seeds for more plant-based fat and protein.
Quickly panfry or reheat leftovers. Add pico de gallo, avocado or an egg for a savory twist on breakfast.
Opt for oatmeal
Stash a few packets of plain oatmeal in your bag or at your desk. When you don’t have time to make your morning meal, this is a great go-to meal to have on hand. Add almond butter to make it more filling.