4 Breakfast Combos You Can Alternate Between To Lose Weight • MetDaan

4 Breakfast Combos You Can Alternate Between To Lose Weight


It is one of the biggest cliches when it comes to nutrition, but there’s a good reason it’s so widespread – it is completely true. Breakfast is indeed the most important meal of the day and if you are trying to lose weight you shouldn’t even think of skipping it.

Check out this equation developed by nutritionists Stephanie Clarke and Willow Jarosh from C&J Nutrition and learn how to stack up on everything you need for the day and avoid the need to overeat later in the day. Stephanie and Willow or ‘Clarke&Jarosh’ are the brains behind C&J Nutrition. They met at college and “have been on a mission to share accurate and up-to-date nutrition information in the most understandable and delicious ways ever since”.

breakfast 1

Aim for:

Calories: 300 to 400
Fats: 10 to 15 grams
Carbs: 30 to 55 grams
Fiber: at least 6 grams
Sugars: no more than 36 grams
Protein: 13 to 20 grams

So what can you eat to stay within those boundaries? Here are four recommendations:

Steel-Cut Oatmeal

* 1/4 cup steel-cut oats

* 3 tablespoons almond meal (ground almonds; or use 10 chopped raw almonds)

* 1 tablespoon maple syrup

* 1/4 banana

Calories: 366

Fat: 14 grams
Carbs: 51 grams
Fiber:7 grams
Sugars: 18 grams
Protein: 11 grams

Eggs and Toast

* 2 eggs, scrambled

* 2 cups Swiss chard or spinach

* 1 tablespoon chopped onion

* 1/2 tablespoon olive oil

* 1 slice of whole wheat toast

* 1/2 cup blueberries or raspberries

Calories: 362

Fat: 19 grams
Carbs: 33 grams
Fiber: 6 grams
Sugars: 10 grams
Protein: 20 grams

PB Banana Toast

* 1 slice hearty whole grain bread

* 2 tablespoons all-natural peanut butter

* 1 banana

* Sprinkle of cinnamon

Calories: 395
Fat: 16 grams
Carbs: 52 grams
Fiber: 9 grams
Protein: 13 grams

Protein Smoothie

* 1 scoop protein powder (choose one that offers 20 to 30 grams of protein)

* 2 cups spinach

* 1/2 banana

* 1/2 cup frozen mango

* 1 tablespoon flax meal

* 2 cups unsweetened vanilla almond milk

* 3 ice cubes

Calories: 330
Fat: 10 grams
Carbs: 35 grams
Fiber: 7 grams
Protein: 37 grams

For more inspiration on eating healthy, head over to C&J Nutrition’s Instagram or Facebook profile.

*This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. This information may not fit your specific health circumstances.


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