Breakfast… the most important meal of the day, and yet the one meal I give no real thought to and have no time for. For years I skipped breakfast, even with my 6mile morning bike ride, I’d just hungrily hold out till lunch. But now that I understand how important it is to eat the right things and fuel your body, it’s a meal I’ll never miss again.
During the working week I have very little time for breakfast, when I get time at the weekend I bake my own protein bars and just grab one each day on my way out the door. But when life’s busy, and I don’t have even 30mins baking time, here’s what I do.
The quick breakfast option
You can turn your normal protein shake into a breakfast shake easily and cheaply by just adding some carbs. You can even buy breakfast drinks, but when you look at what’s involved it’s as simple as mixing in some instant oats. Your protein recovery drink already contains some great stuff to get you ready for the day. The protein will fill you up, the milk will provide extra protein plus a bit of fat (don’t be afraid, it’s good to have a little fat in your diet), but what it’s missing is some carbohydrates to give you a long burning energy source to get you through till lunch time.
Head to your supermarket and find a bag of instant oats. Make sure they’re instant oats, and not big porridge oats, else this just won’t work. They’ve got to be ground super fine, so they look almost like fine saw-dust.
Then each morning make your normal protein shake, with some adjustments. I use Sci MX – Build and Trim whey protein, which is one scoop (25g) mixed with 300ml of milk, but for this breakfast shake I add an extra 100ml of milk. So I fill up my drink mixer with 400ml of cold milk, add the 25g of Build and Trim whey protein powder and add two scoops of instant oats (two scoops equals 50g). Then shake it like crazy! Seriously shake it hard for a good 30 seconds, then undo the shaker and remove the filter, and drink!
That’s a quick and healthy breakfast prepared and consumed in around 2 minutes, and now I’m ready for the day!