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[Lean Meals] Charge Up Your Day With My Lean Body, Complete Power Breakfast

Posted by on May 31, 2013 in Breakfast, Diet It UP, Lean Meals | 0 comments

[Lean Meals] Charge Up Your Day With My Lean Body, Complete Power Breakfast

Give me the choice of ANYTHING for breakfast — pancakes, crepes, bacon, green eggs & ham — and I’ll always come back to cinnamon-banana oatmeal and eggs.

It’s a nutritionally STACKED power breakfast, complete with complex carbs, antioxidants, fiber, and 36 g of HQ protein. Between the steel-cut oatmeal, dripping-juicy, fresh fruit, feather-light flax, and lean egg whites, it charges the body with an unparalleled shot of sustainable energy; big enough to crush any impending workout or think creatively (or both).

Like going back to your parents house, it feels home-y, and keeps me nutritionally grounded. Everyone needs a meal like that. Why not make it yours, too?

It’s delectable, filling, nutrient-dense, and the best part — ALL of that food rolls up to 465 lean calories.

 

What’s In It:

The Oatmeal
  • 1/3 cup of Coach’s Oats — I love the thick, nutty taste of Coach’s, but feel free to use 1 serving of steel-cut, Quaker, or any other plain oatmeal.
  • 1 medium banana - sliced
  • 1 tbsp. ground flax seeds — grind the whole seeds yourself in a food processor; the omega-3’s in flax are unstable and oxidize quickly when they sit around in ground form (don’t buy pre-ground flax meal).
  • Cinnamon — a few shakes, to taste.
  • a few strawberries — I like banana to be the dominant flavor, so I generally only add 3 or 4.

 

The Eggs
  • 1 cup egg whites
  • 1 diced Roma tomato
  • Black pepper
  • Hot sauce — I like Cholula or Frank’s, but use the hot sauce of your choice. To taste.

Nutrition:1

  • Calories: 465
  • Fat: 7 g
  • Omega-3’s: 2.3 g
  • Carbs: 65 g
  • Fiber: 11 g
  • Net Carbs: 54 g
  • Sugar: 20 g
  • Protein: 36 g
  • Vitamin C: 79%
  • Vitamin A: 22%
  • Vitamin K: 12%
  • Potassium: 31%
  • Selenium: 69%




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References, Notes, Links
  1. All nutrition facts sourced from NutritionData and Coach’s Oats’ official website [↩]
 

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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