Power Breakfast

For busy folks the following is a quick an easy 'Power Breakfast' that gives you plenty of protein and carbohydrates (energy).

Ingredients:
1. 12 grain (whole or ground) cereal (half fill standard sized cereal bowl) (purchase at Whole Foods, Rainbow Grocery, Harvest Market in bulk.)
2. 1/4 Cup egg whites. (Purchase in quart containers at supermarket.) Note: Get pure egg whites, not Egg Beaters. Egg Beaters has yellow food coloring, salt, and other additives.
3. Splenda or honey for sweetening.
4. Yogurt, plain or fruit. (Low fat, not non-Fat)
5. Dried cranberries or blueberries.
6. Frozen fruit. (I recommend Wawana Festival Blend from Costco. You can also just cut up fresh fruit if preferred but that takes longer.


-Put enough water in the cereal bowl so there is a 1/8" layer of of water over the top of the cereal after stiring. Cook in microwave for 3-1/2 minutes. Make sure the bowl is not more than 3/4 full. Put a folded paper towel under the bowl to catch any 'boil over' during cooking.

After cooking, stir in the eggwhites, splenda or honey, one tablespoon of yogurt, and sprinkle on some dried cranberries or blueberries.

- Put frozen fruit in bowl and microwave for 1 to 1-1/2 minutes. Top with 2 Tablespoons of yogurt.

This is a fast to make and complete breakfast and has about 50% protein, 30% carbs, and 20% fat, an ideal ratio for someone who is exercising regularly. (3x week or more)


Gordon Crespo
NASM Cpt
415.307.0439