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Breakfast Blog


I get asked a lot about diet and nutrition. When I eat, how I eat, but most importantly WHAT I eat. The long and short of it is, every one is different, and everyone requires different food (macros) to help achieve the body they desire. (Obviously, the diet of a 250lb man hoping to lose weight is going to differ from a 120lb female hoping to get abs and muscle definition) However, without knowing you, or your goals, I have found in most general cases; that breakfast can be pretty straightforward for most people.

Throughout my preps for bikini, my off-season (bulk), and on prep for figure, my breakfast is typically the only thing that remains consistent.

I’ve been eating the same breakfast for about 4 years now.. and it still continues my favorite meal of the day, no matter how routine it is :)

It is extremely cliche to say “breakfast is the most important meal of the day” but what is often misunderstood is that it's not so much the “magical breakfast macros” but more so the habit of starting your day off on the right foot. I LOVE to have pancakes and nutella french toast just as much as the next girl. But even with the experience and discipline that I have gained, it is damn hard to eat my 2nd meal of healthy protein and veggies after my tongue has tasted the sweet goodness of syrup and bacon. The cravings are harder to turn down, and all in all, it makes for a 10000% harder day to stay on your diet once you start off with high processed carbs and sugar.

So here it is! A break down of what my basic breakfast includes the following:

  • 2 whole eggs + 1 cup of egg whites + 2 tbs salsa or Tapatio (occasionally I will add chopped asparagus or spinach)
  • 1/2 uncooked old fashioned oatmeal + 1/4 cup of berries (I use truvia + cinnamon to sweeten oatmeal, since I have an insane sweet tooth!)

    (On prep, I forfeit all fruit)

    This basic breakfast has 44g Protein 27g Carbs 10g Fat (plus trace carbs + sugar in the salsa and berries)

    When cooking eggs, be careful of the spray you chose to use. I always use coconut spray and stay away from “pam” or any other oils, as this adds additional fat.

    I hope this helps with a little guidance and insight as to what I start my day with each morning! Leave me some comments if you have any questions or want future posts like this one! I love feedback!!
    -XO AR
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