When I first started tracking macros last July, I ate the same meals. Every. Single. Day. It can really wear on you, and isn’t the whole point of flexible dieting the freedom to mix it up?! Knowing what to swap for what is difficult, though.
Thankfully, some of my fellow Grit Girls have let me into their daily diaries as input to a little data mining/programming project I’m working on {more to come on that}. Armed with data about what a lot of girls tend to eat in the morning, I’ve compiled a sampling of delicious, easy breakfast ideas. They’ve been modified to all hit similar macros targets, enabling easy swaps from one day to the next without jeopardizing the numbers you have saved up for other meals.
Egg Sandwich w/ English Muffin 7f/25c/26p
• 1 Thomas whole wheat english muffin 1f/23c/5p
• 9T egg whites 0f/0c/15p
• 1oz deli turkey 1f/1c/5p
• 1/4c raw spinach + tomato slice 0f/1c/1p
• 1 slice reduced fat cheese 5f/0c/5p
Protein Pancakes or Waffles 7f/31c/25p
• 1/2c Kodiak PowerCakes Mix 2f/30c/14p
• 6T egg whites (mixed in batter) 0f/0c/10p
• 1T chopped walnuts 5f/1c/1p
Toast + Jam + Egg Scramble 6f/25c/27p
• 1 slice of Sara Lee 45 calorie wheat bread 1f/9c/3p
• 1 t of Smucker’s Simply Fruit preserves 0f/10c/0p
• 9T egg whites 0f/0c/15p
• 1/4c veggies 0f/5c/0p
• 1/4c part-skim cheese 5f/1c/9p
Breakfast Burrito + Fruit 6f/26c/27p
• 1 Fiber One tortilla 0f/15c/6p
• 6T egg whites 0f/0c/10p
• 1 whole egg4f/0c/6p
• 2T part-skim cheese 2f/0c/4p (or swap for 1 crumbled slice of bacon)
• 2T salsa 0f/2c/0p
• 3/4c cut strawberries 0f/9c/1p
Overnight Oats 7f/29c/26p
• 1/2c (dry) Quaker Oatmeal 3f/27c/5p
• 1/2c unsweetened vanilla almond milk 2f/1c/1p
• 2 scoops Optimum Nutrition Protein Energy whey 2f/1c/20p
Yogurt Parfait 6f/28c/26p
• 1c 0% Fage plain Greek yogurt 0f/9c/23p
• 1c frozen mixed berries, microwaved 0f/16c/0p
• 2T slivered almonds 6f/3c/3p
Egg White Hash 6f/25c/27p
• 3/4c sweet potato 0f/20c/2p
• 9T egg whites, scrambled 0f/0c/15p
• 1 whole egg 4f/0c/6p
• 1/4c veggies 0f/5c/0p
• 2T part-skim cheese 2f/0c/4p
What are some of your breakfast favorites?