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Top Power Breakfasts
Top Power Breakfasts
Excerpt The following is an excerpt from the book Core Performance Essentials by Mark Verstegen and Pete Williams Published by Rodale; December 2005;$27.95US/$37.95CAN; 1-59486-350-4 Copyright © 2005 Mark Verstegen and Pete Williams
"Breakfast Goulash"
½ cup uncooked oats
1½ scoops EAS whey protein powder
¼ cup water
6 ounces low-fat, low-sugar blueberry yogurt
10 almonds
1 teaspoon flaxseed oil
Stir the oats and whey protein powder together dry. Add the water and stir wet. Add the yogurt, almonds, and flaxseed oil. Enjoy!
Makes 1 serving.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
593 Calories (kcal), 40g Protein, 27% Calories from Protein, 51g Carbohydrates, 34% Calories from Carbohydrates, 25g Fat, 38% Calories from Fat, 3.5g Saturated Fat, 6g Total Dietary Fiber
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"Hot Stuff"
1 packet Kashi low-sugar oatmeal
⅔ cup water
6 ounces Yoplait low-fat/low-sugar yogurt or unsweetened applesauce
3 capsules fish oil
Heat the oatmeal and water for 2 minutes. Add the yogurt or applesauce and the fish oil capsules. (Don't break the capsules open.) Serve with a bottle of water.
Makes 1 serving.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
(YOGURT VERSION)
244 Calories (kcal), 9g Protein, 16% Calories from Protein, 35g Carbohydrates, 60% Calories from Carbohydrates, 6g Fat, 24% Calories from Fat, 1g Saturated Fat, 3g Total Dietary Fiber
RECIPE NUTRIENT ANALYSIS (PER SERVING)
(APPLESAUCE VERSION)
231 Calories (kcal), 4g Protein, 7% Calories from Protein, 40g Carbohydrates, 69% Calories from Carbohydrates, 6g Fat, 24% Calories from Fat, 1g Saturated Fat, 4g Total Dietary Fiber
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Breakfast Bagel
1 egg
1 egg white
1 slice Canadian bacon
1 slice low-fat Cheddar cheese
1 pumpernickel, rye, or whole wheat bagel
In a small bowl, whisk the egg and egg white together. Pour into a microwave-safe bowl that is about the size of a bagel, and microwave on high power for 60 to 70 seconds. Top the egg mixture with the Canadian bacon and cheese. Microwave for another 50 to 60 seconds. Meanwhile, slice the bagel in half and toast it. Turn the egg mixture onto 1 bagel half, and top with the other half.
Makes 1 serving.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
511 Calories (kcal), 42g Protein, 33% Calories from Protein, 63g Carbohydrates, 50% Calories from Carbohydrates, l0g Fat, 17% Calories from Fat, 3g Saturated Fat, 4g Total Dietary Fiber
Reprinted from: Core Performance Essentials: The Revolutionary Nutrition and Exercise Plan Adapted for Everyday Use by Mark Verstegen and Pete Williams © 2005 Rodale Inc. Permission granted by Rodale, Inc., Emmaus, PA 18098.
Mark Verstegen is the founder and president of Athletes' Performance. He has trained hundreds of elite athletes, both abroad and at the company's facilities in Tempe, Arizona, and Carson, California. A world-renowned performance coach, consultant, and motivational speaker, he lives in Scottsdale, Arizona.
Pete Williams is a veteran journalist who writes about fitness, business, and sports. He is a contributing writer to Street & Smith's SportsBusiness Journal and is the author or coauthor of six books, including the Rodale books Core Performance and Fun is Good. He lives in Safety Harbor, Florida.
Excerpt The following is an excerpt from the book Core Performance Essentials by Mark Verstegen and Pete Williams Published by Rodale; December 2005;$27.95US/$37.95CAN; 1-59486-350-4 Copyright © 2005 Mark Verstegen and Pete Williams
"Breakfast Goulash"
½ cup uncooked oats
1½ scoops EAS whey protein powder
¼ cup water
6 ounces low-fat, low-sugar blueberry yogurt
10 almonds
1 teaspoon flaxseed oil
Stir the oats and whey protein powder together dry. Add the water and stir wet. Add the yogurt, almonds, and flaxseed oil. Enjoy!
Makes 1 serving.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
593 Calories (kcal), 40g Protein, 27% Calories from Protein, 51g Carbohydrates, 34% Calories from Carbohydrates, 25g Fat, 38% Calories from Fat, 3.5g Saturated Fat, 6g Total Dietary Fiber
-----------------------------------
"Hot Stuff"
1 packet Kashi low-sugar oatmeal
⅔ cup water
6 ounces Yoplait low-fat/low-sugar yogurt or unsweetened applesauce
3 capsules fish oil
Heat the oatmeal and water for 2 minutes. Add the yogurt or applesauce and the fish oil capsules. (Don't break the capsules open.) Serve with a bottle of water.
Makes 1 serving.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
(YOGURT VERSION)
244 Calories (kcal), 9g Protein, 16% Calories from Protein, 35g Carbohydrates, 60% Calories from Carbohydrates, 6g Fat, 24% Calories from Fat, 1g Saturated Fat, 3g Total Dietary Fiber
RECIPE NUTRIENT ANALYSIS (PER SERVING)
(APPLESAUCE VERSION)
231 Calories (kcal), 4g Protein, 7% Calories from Protein, 40g Carbohydrates, 69% Calories from Carbohydrates, 6g Fat, 24% Calories from Fat, 1g Saturated Fat, 4g Total Dietary Fiber
---------------------------------
Breakfast Bagel
1 egg
1 egg white
1 slice Canadian bacon
1 slice low-fat Cheddar cheese
1 pumpernickel, rye, or whole wheat bagel
In a small bowl, whisk the egg and egg white together. Pour into a microwave-safe bowl that is about the size of a bagel, and microwave on high power for 60 to 70 seconds. Top the egg mixture with the Canadian bacon and cheese. Microwave for another 50 to 60 seconds. Meanwhile, slice the bagel in half and toast it. Turn the egg mixture onto 1 bagel half, and top with the other half.
Makes 1 serving.
RECIPE NUTRIENT ANALYSIS (PER SERVING)
511 Calories (kcal), 42g Protein, 33% Calories from Protein, 63g Carbohydrates, 50% Calories from Carbohydrates, l0g Fat, 17% Calories from Fat, 3g Saturated Fat, 4g Total Dietary Fiber
Reprinted from: Core Performance Essentials: The Revolutionary Nutrition and Exercise Plan Adapted for Everyday Use by Mark Verstegen and Pete Williams © 2005 Rodale Inc. Permission granted by Rodale, Inc., Emmaus, PA 18098.
Mark Verstegen is the founder and president of Athletes' Performance. He has trained hundreds of elite athletes, both abroad and at the company's facilities in Tempe, Arizona, and Carson, California. A world-renowned performance coach, consultant, and motivational speaker, he lives in Scottsdale, Arizona.
Pete Williams is a veteran journalist who writes about fitness, business, and sports. He is a contributing writer to Street & Smith's SportsBusiness Journal and is the author or coauthor of six books, including the Rodale books Core Performance and Fun is Good. He lives in Safety Harbor, Florida.
