It's no secret that breakfast is the most important meal of the day - especially if you want to slim down. Many studies have shown that the right breakfast can lead to clear skin, losing weight and even preventing disease. Not all breakfasts are created equal, however.
Loading your plate with fattening breakfast foods - your pancakes, french toast, not forgetting those muffins or cheesy melts either - can ruin your diet and derail your goals, nutritionists say. Instead, experts recommend starting each day with a healthy mix of proteins, fats, carbs, fiber, and anti-inflammatory foods.
Not only does this combo pack a huge punch of nutrients, but it also helps you avoid a rumbling tummy by 10 a.m. That said, you should always make eggs a staple in your morning meal, says Stacy Goldberg, a nutritionist at savorfull.
Goldberg suggests cooking two omega-3 enriched eggs in one teaspoon of olive oil. "And yes, you should eat the yolks!" Goldberg told shefinds.com. Along with high levels of vitamin D and biotin, the protein found in egg yolks keeps you feeling full and satisfied all day long. Translation: You won't be tempted by those sugary, fattening snacks at the office.
Try pairing your eggs with whole wheat bread, spinach (or another leafy green), and a bowl of berries for a well-balanced start to your day. The combination of fiber, carbs, and antioxidants will not only keep your waistline in check, but it can also provide the nutrition you need for a focused, productive morning.
This is a tried and tested method for many fitties across countless walks of life, none more so than Olympian Lindsey Vonn.
Lindsay's personal chef Dan Churchill helps her get the most out of her breakfast, and other meals, so she can perform at her best when going down the slopes. Whether or not you are going down a mountain at insanely dangerous speeds for a tiny bit of metal, you cannot argue that her body is on point.
To achieve a body like this consistency is key, says Churchill. Lindsey's favorite go-to breakfast is scrambled eggs with red bell peppers, onions, mushrooms, spinach, garlic, Cholula hot sauce, and cilantro. If Lindsey is skiing or having an extra hard workout on a particular day, she'll have something more fueling, like oatmeal. Lindsey will add cinnamon and blueberries for sweetness.
For lunch, Lindsey says she "usually includes some sort of protein like chicken or fish". She continues: "I like salads too, but I'll mix in rice and avocado and chicken." Churchill notes also that he likes to include a variety of textures in her lunches. This is usually well balanced with whole grains, veggies, nuts and other proteins.
For dinner, Lindsey says it depends on whether it's race day or not. "The best race meal is salmon, rice and vegetables like asparagus. I don't feel too weighed down by it, it tastes great, and I also feel like I have enough energy to compete." You don't have to be competing to appreciate the effectiveness of a good breakfast and eating well throughout the day.