7 days, 7 meals: breakfast diary
I have always loved healthy foods and take great pride in eating things that are good for you. For me personally it is easy since I am naturally drawn to the good stuff. A big salad sounds so much more appealing to me than a frozen pizza or mac ‘n cheese. Slowly but surely, however, I managed to gain about 5kg throughout the first half of the year. It was pretty frustrating since I worked out a lot and had a healthy diet as well. Or so I thought. Finally, Mike told me to quit complaining about the way I look and do something about it if it bothered me so much. Obviously my boyfriend, friends and family all didn’t notice the weight gain and I’ve always been a size 38 – generally nothing to complain about. But at the end of the day, I think it is all about feeling confident and happy. And I was lacking that a bit. That’s why I started working with someone to help me with my diet in August. It is absolutely incredible how much I’ve learned since then, and even more incredible that I was able to loose of all the weight within 2 months without going on a diet or killing myself at the gym.
I have decided not to go into the details of the diet changes I have made here on the blog, since I am not a trained nutritionist and think these kinds of things should always happen together with a professional. However, I will tell you about the 3 basic rules that I stuck to:
- 3 full meals per day, no snacks
- 5 hours between meals with each meal not lasting longer than 1 hour
- 1 source (and not more) of natural protein with every meal
One of the biggest changes for me personally was starting my day with a filling breakfast at 8am. I used to be happy with just a coffee and piece of fruit or protein bar, so at the beginning it took a lot of effort to sit down and eat multiple slices of bread, eggs and the likes first thing after getting up. Luckily it didn’t take long to get used to starting my day right and now breakfast has actually become my favorite meal of the day. That’s why I wanted to share a week’s worth of breakfasts with you guys today to give you a better idea of what I have for breakfast and how I start my day.
2 slices of rye bread (no yeast or sugar), 200 gr of cottage cheese (=25 gr of protein), fresh cilantro, salt, pepper, alfalfa sprouts + 1 grapefruit.
2 slices of rye bread (no yeast or sugar), 80 gr of cheese (= 18 gr of protein), salt & pepper, 1 carrot, 150 gr fresh berries.
1 slice of rye bread (no yeast or sugar), 1/2 avocado, 1 poached egg (= 6 gr of protein), salt, pepper + cayenne. 1 apple, 2 tsp almond butter (= 3 gr of protein).
*when mixing proteins in 1 meal, such as the egg and almond butter, I make sure that there are at least 20 minutes between the intake of each protein.
“Berry Semolina Porridge” made with 50 gr of spelt semolina (= 6 gr of protein) cooked in water and 50 gr frozen strawberries, 2 tsp chia seeds, 1 tsp coconut flakes and a pinch of cinnamon. Topped with 180 gr of sheep’s milk yogurt (= 8 gr of protein), blueberries, cacao nibs, coconut shavings and goji berries + “Beauty Water” by Detox Delight, which is hibiscus schisandra tea, filtered water, rose water, aloe vera, lime and a bit of agave syrup.
Green smoothie bowl with added protein powder (ca. 20 gr of protein) at Juice Factory + ginger shot.
2 egg-omelette with fresh herbs (= 12 gr of protein), 2 slices of rye bread (no yeast or sugar), half avocado, alfalfa sprouts, cucumber + half grapefruit.
Yogurt-chia parfait with 180 gr of sheep’s milk yogurt (= 8 gr of protein), 2 tbsp chia seeds soaked in 50 ml coconut milk over night, 1 mango, 1 tbsp organic granola, goji berries, cacao nibs & coconut shavings.
What is your favorite thing to have for breakfast? I am always happy to try new healthy breakfast ideas, so be sure to let me know!