Talk to most trainers, and it seems they are up at the crack of dawn, work all day with clients, work out themselves, and then often have business, family, friends and personal matters to address. It’s a lot, and they check every item off their list with energy to spare. What gives them that go-go-go pep? It turns out it’s combination of drive and the right foods, starting with a nutritious breakfast. We asked personal trainers to share the recipe for their go-to morning meals. From eggs to oats to pancakes and the requisite smoothie, here are eight trainer-endorsed recipes to fuel your day — and your muscles. EGGS OVER VEGGIE HASH Ingredients
Directions Warm coconut oil in a pan over medium-high heat. Add Brussels sprouts and fennel and sauté for 5 minutes. Add sweet potato, kale and a pinch of salt. Continue to sauté until vegetables are soft and a fork easily pierces the sprouts. In a separate pan, cook eggs over-easy or over-medium, based on your preference. Plate vegetables. Top with olive oil, eggs and nutritional yeast. Recipe makes 1 serving. Nutrition (per serving): Calories: 470; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 370mg; Sodium: 316mg; Carbohydrate: 36g; Dietary Fiber: 14g; Sugar: 5g; Protein: 27g LOADED SCRAMBLED EGGS WITH AVOCADO & ROASTED POTATOES Ingredients
Directions Scramble eggs, egg whites and salt and pepper to taste in a bowl. Add to a frying pan with spinach, spring onions, cilantro and tomatoes. Cook to desired doneness. Serve topped with additional spring onions, cilantro and paprika. Recipe makes 1 serving. Nutrition (per serving): Calories: 200; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 370mg; Sodium: 251mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 2g; Protein: 18g OMELET “MUFFINS” Ingredients
Directions Preheat oven to 450°F and line a muffin pan with eight paper liners. Beat all ingredients together in a bowl. Divide among muffin cups and cook 18–20 minutes until set. Makes 4 servings at 2 muffins each. Nutrition (per serving): Calories: 219; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 405mg; Sodium: 348mg; Carbohydrate: 0g; Dietary Fiber: 0g; Sugar: 0g; Protein: 24g ENERGY-BOOSTING BREAKFAST COMBO Ingredients Veggie Omelet
Directions Heat oil in a cooking pan over medium-low heat, tilting the pan to spread oil. While the pan is heating, crack eggs and egg whites in a bowl and mix. Add salt and pepper to taste. Add tomato and pepper to the pan and sauté or 1–2 minutes. Pour eggs into the pan and let sit for 1–2 minutes. Once it is nearly cooked, use a spatula to flip one side of the omelet onto the other side. Let cook for 1 additional minute. Ingredients Oatmeal
Directions Mix oats and coconut milk in a bowl. Heat in the microwave per package directions. Top with raspberries, blueberries and cinnamon. Recipe makes 1 serving at one omelet and one bowl of oatmeal each. Nutrition (per serving): Calories: 357; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 370mg; Sodium: 473mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 11g; Protein: 24g BANANA PEANUT BUTTER OVERNIGHT OATS Ingredients
Directions Combine everything in a bowl. Divide among two mason jars. Let sit in the fridge overnight. Recipe makes 2 servings. Nutrition (per serving): Calories: 352; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 235mg; Carbohydrate: 45g; Dietary Fiber: 10g; Sugar: 14g; Protein: 17g SIMPE APPLE PANCAKES Ingredients
Directions In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving. Nutrition (per serving): Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g GREEN SMOOTHIE Ingredients
Directions In a blender, combine all ingredients and blend until smoothie reaches desired consistency. Recipe makes 1 serving. Nutrition (per serving): Calories: 245; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 132mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 24g; Protein: 20g GLUTEN-FREE VEGAN PROTEIN PANCAKES via Blogger Eat Like a Trainer: 8 Trainer-Approved Breakfast Recipes
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