Ok so I want to design myself a perfect breakfast, giving me energy for the day ahead and a good general supply of micronutrients to set me up to meet my daily goals.
So far this is what I have come up with:
This gives me:
All told the breakfast weighs in at just shy of 750 kcal, with a Carb/Protein/Fat ratio of 50/40/35. Or 40%/32%/28%.
In conjunction with the theory of breakfasting like a king, lunching like a prince and dining like a pauper and having a lower fat lower calorie salad for an evening meal (around 450 calories) I quite like the look of this breakfast, what say you?
So far this is what I have come up with:
- 2 x boiled eggs with 1 slice Soya and Linseed bread and a teaspoon of yeast extract spread. Two teaspoons cod liver oil.
[*]25g rolled oats in skimmed milk with summer fruits and Greek yoghurt topped with almonds and half an orange/peach and a teaspoon of cinnamon.
This gives me:
- Over 50% of my RDI's for 13 nutrients,
[*]over 34% of 6 more
[*]2000mg Omega 3.
[*]The only nutrient it doesn't provide in any great measure is Vitamin K (less than 10%), which is usually found in leafy greens.
[*]Due to the yeast extract the sodium content is fairly high (40% rdi).
[*]The two eggs also give me double the daily rdi of cholesterol but I'm wondering how much of an issue that is given that most research finds the link between dietary cholesterol and levels in the blood to be extremely weak. These levels seem to be tied more to how many saturated and trans fats you consume.
All told the breakfast weighs in at just shy of 750 kcal, with a Carb/Protein/Fat ratio of 50/40/35. Or 40%/32%/28%.
In conjunction with the theory of breakfasting like a king, lunching like a prince and dining like a pauper and having a lower fat lower calorie salad for an evening meal (around 450 calories) I quite like the look of this breakfast, what say you?