Nutritious and Delicious – How Does Your Breakfast Compare?

credit: Instagram @angieaya

We polled our Facebook audience about what they eat for breakfast and had one of our resident nutritionists, Kathleen Bundy, evaluate their responses. Kathleen notes that all nutrition programs are dependent on current health and desired goals. However, she has provided some general guidelines. Overall, she believes education and motivation can go a long way when combined with an individualized approach.

Check out Kathleen Bundy’s expert evaluation of their morning meals below…

Ashoka: Ezekiel sprouted grain tortilla topped with egg whites, tomatoes and avocado, oatmeal with bananas, strawberries, and a little whey protein, flaxseed meal topped with bananas and honey

Kathleen says:

  • Looks great! Try adding some spinach for color.
  • Depending on your activity level, a fruit and oatmeal breakfast might be a little high in carbohydrates and low in protein. The average woman should aim for not much more than 30 grams of carbohydrates and at least 15 grams of protein for breakfast. Higher carbohydrate meals are best after a morning workout.
  • Try adding almond butter or chopped walnuts to your oatmeal and flaxseed meal, and skip the banana and honey if you want to avoid a sugar spike and feel fuller for longer.

Susy: eggs and tomatoes


Kathleen says:

  • Simple yet effective – a high protein and low carbohydrate breakfast is usually a good way to start the day.
  • Try adding some spinach or broccoli for more color and nutrition.
  • Depending on your goals and energy levels, you may need to add a little starch, especially if you eat breakfast after a morning workout or find yourself getting hungry soon after breakfast. Beans and butternut squash are good sources of starch.

Reece: breakfast smoothie of vanilla soy milk, protein powder, frozen strawberries or other fruits, banana, dab of peanut butter, milled flaxseed, spinach

Kathleen says:

  • “Vanilla” usually means extra sugar added! Go for unsweetened soy milk. When using soy products, always buy organic and try to alternate with other milk substitutes – they might not always be as high in protein, but you should avoid eating processed soy every day.
  • With several types of fruit your smoothing may be a little high in carbohydrate. Try swapping spinach or another vegetable for one of the fruits.
  • Protein powders should always be of the highest quality and free of most additives (sweeteners, flavors, etc.).

AJ: breakfast shake of protein powder, creatine, oats, banana, and almond butter, followed by a multivitamin, fish oil, l-glutamine, and a bagel with cream cheese

Kathleen says:

  • Protein powders should always be of the highest quality and free of most additives (sweeteners, flavors, etc.).
  • You may consider replacing the banana with some powerhouse fruits such as berries.
  • Where did the bagel come in?! Sounds like a good breakfast was derailed…If you’re getting too hungry and are prone to temptations at the office, you may need to add a little something to that morning smoothie. If you train in the morning and crave carbohydrates later, try adding some more complex carbohydrates to your breakfast – such as 1 cup of berries. Have a nut bar on hand so you don’t fall victim to the bagels!
  • Then again, a small, whole grain bagel topped with avocado, hummus, turkey/ham, tomato, and/or a slice of cheese could be perfectly acceptable depending on your goals and needs.

Aric: ultimate breakfast cookie – rolled oats, peanut butter, chia seeds, coconut, honey and coco nibs

Kathleen says:

  • Sounds delish! You may need to get in a bit more protein and add some color. If needed, fit in a snack with another serving of protein and some colorful veggies.

Jason: scrambled egg yolks with grass fed butter or a smoothie with four egg yolks, 1/2 pint of heavy cream, whey and cocoa powder

Kathleen says:

  • Be sure to buy organic dairy products. Not sure why you are avoiding egg whites; they are a good source of protein.
  • If this breakfast is reflective of your intake throughout the day, you’re likely to benefit from adding more color and fiber from veggies and berries. Try adding some veggies to your scrambled eggs.

Leon & Sarah: bulletproof coffee (coffee with butter and MCT oil, blended)

Kathleen says:

  • Breakfast might not be for everyone, but be sure to nourish yourself with protein and fiber at some point early in the day.
  • If you’re in a rush, make sure you have something to grab and go in the morning: nut butter, boiled eggs, carrot sticks, etc.

Brian: two eggs, Greek yogurt, [athletic greens] [is this a brand??], and Webnutrients

Kathleen says:

  • Add a little bit more color and get some fiber from whole fruits and veg. You could add some berries and flax seed to the yogurt.

Regina: two eggs over easy with sautéed greens (spinach, chard, or kale)

Kathleen says:

  • That sounds like a great breakfast, with plenty of protein and color.
  • If you train in the morning or find yourself getting hungry or tired soon after breakfast, you might add some complex carbohydrates such as berries, beans, or butternut squash.

Kelly: two scrambled eggs with bell peppers & garlic, and a handful of fresh berries

Kathleen says:

  • That sounds like a great breakfast, with plenty of protein and color. If you get hungry later, have some more colorful veggies and maybe a small serving of protein

Kathleen Bundy is a Registered Dietitian who works with people on a range of nutrition issues – managing chronic health conditions, looking to balance their metabolism, or trying to find small ways to tweak one’s current plan for performance. She specializes in food sensitivities, chronic inflammatory conditions, digestive disorders, metabolism, and weight management. Kathleen is currently the staff nutritionist at the Center for Health and Wellbeing in San Diego.  She has worked as a clinical dietitian at Virginia Mason Medical Center and completed a certificate program in Adult Weight Management through the CDR. Kathleen has been adjunct faculty at Bastyr University & Wu Hsing Tao acupuncture school.

The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.