If I want a warm breakfast: warm lentils or quinoa, mixed with butter, plain yogurt, pumpkin seeds and banana
Cold: please don’t judge. A snack bowl of chickpeas , nuts, and berries.
Before exercise: cottage cheese with fruit.
I eat two slices of good bread with avocado and eggs. It is around 25grams of protein. If I need more for the day, I eat a bowl of yogurt alongside it.
As far as going for a run, banana’s are really nice to eat before exercise. To my knowledge, energy from the banana becomes available relatively quick so it is good to eat 30 minutes - an hour before your workout.
Try a green smoothie: 1 cup spinach and 1 cup coconut water (mix together), add 1/2 zucchini, 1/2 avocado, ice and a spoon of protein powder then mix again. A delicious and nutritious way to start the day if you find it hard to eat. Key note is to blitz the spinach and coconut water first so that you don’t get any chunkies. Trust me, you won’t taste the zucchini.
Overnight oats made with 40g steel cut oats, 40g oat bran and 20g wheat bran, 200ml semi skimmed milk. As well as 2 hard boiled eggs and then 100g of raspberries, 100g blueberries and 100g re Bell pepper on the side.30g fibre, 40g protein and rich in healthy fats, vitamin c, iron and antioxidants.It’s quite high in Sat fat for 1 meal at around 6g but I eat less than 3g of saturated fat in all my other neals throughout the day so my intake is still low overall
If you like sweet you could add 30g (measure with a scale) of that cereal and about 200g of low calorie high protein greek yogurt (check the label) and some berries to top it off. You could add some splenda (artificial sweeteners are perfectly fine and safe) to the yogurt.
Breakfast burritos. I make 8-10 at a time, wrap in aluminum foil, and freeze. Reheating takes about 90 seconds on each side in the microwave.
Either a pound of sausage or bacon, dozen eggs, large onion, 2 bell peppers, cheese. Wrap in the softest largest flour tortilla you can find at the grocery store
Most mornings I have berries, yogurt and granola. Sometimes I have a berry/avocado/yogurt/spinach/Splenda smoothie. If I’m in a rush and heading out the door it’s peanut butter/chia seeds on whole grain toast with an apple. I try to get as much fiber as possible in the mornings.