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  1. #1
    Junior Member Julien321's Avatar
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    Start the day off right with my Power Breakfast mix

    Here is my Power Breakfast mix that I eat over 350 days a year.


    About 450/500 calories, 25g of quality protein, 85g of carbs, 5g of quality fat, 9g of Fiber

    Ingredients Needed:

    Oat Meal (Publix’s 42oz “Old Fashion”)
    Quick Cook Oat Meal (Publix’s 42oz “Quick Cook” not instant)
    Powdered Skim Milk
    100% pure Oat Bran (Quaker 1lb “Oat Bran Hot Cereal”)
    Wheat Germ (Kretschmer 1lb 4oz “original Toasted” jar)
    Whole Milled Flax Seed (Hodgson Mill)
    100% pure unflavored Soy Protein (*NOW 2lb Soy Protein), not ***Whey Protein
    3/4 to 1 cup of frozen fruit, fresh fruit or banana
    Sweetener (1tbs of Honey, Splenda, or Stevia (my favorite))
    About 1.5 cups of boiling water
    1/2 a serving of dry **cereal (6 grams of sugar per serving max) to sprinkle on top
    4oz of Orange Juice and 4oz of Grapefruit Juice

    Prep Ahead of Time:

    Mix Wheat Germ and Milled Flax Seeds 1 to 1 ratio and store in refrigerator
    Mix 1 cup Old Fashion Oat Meal, 1 cup Instant Oat Meal, 1 cup Oat Bran, 1 cup Powdered Skim Milk (I make about 6lbs at a time and store in Oat Meal containers)
    After thoroughly mixed store in air tight container (keeps for 1 year so make a plenty while you are at it)

    Cooking:

    Boil water
    Place about 3/4 cup of frozen fruit in bowl and microwave for < 2 minutes
    Mash microwaved fruit
    Measure 1/2 cup (50g) of oatmeal mixture and add to bowl
    Add 1 heaping tbs of wheat gearm/flax seed mixture
    Add 1tbs of Splenda, Honey or Stevia
    In a small mixing bowl or cup add 1/2oz (1 scoop) of ***Soy Protein and some boiling water then use hand blinder to mix.


    Add mixed Protein and more boiling water as needed then mix thoroughly and wait about 3 to 5 minutes


    *http://www.allstarhealth.com/f/now-soy_protein.htm $12.59 for 2lb, they also have bulk 10lb of 100% pure unflavored Whey Protein for $69.95 (my next post will be all natural high quality protein drinks)
    **I keep 7 different for each day of the week, some examples: Wheat Checks, Crispy Rice, Bran Flakes, Shredded Wheat, Grape Nuts
    ***Whey Protein curdles in boiling water
    ****No need to microwave Banana and reduce time for 40 fruit

    No OJ/GJ and save about 110 calories - No fruit and save about 100 calories
    No dry cereal and save about 70 calories - 1/2 Oatmeal mixture and save about 80 calories

  2. #2
    umd
    umd is offline
    Banned umd's Avatar
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    :vomit:

    If I had to eat that for breakfast I think I would kill myself.

  3. #3
    Family, Health, Cycling Lanceoldstrong's Avatar
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    Wow, that seems like a lot of calories.

    Before doing a double century I always only eat a 240 cliff bar and a 100 calorie banana for a total of 340.

    On a work day I eat a half cup of shredded mini wheats and a banana for about 200 calories.

    I am a 180 pound man and this keeps me going.
    In Escendo Est Verum

  4. #4
    I need speed AzTallRider's Avatar
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    From a nutritionist friend, "Breakfast Muesli", everything available at Trader Joe's:

    1c organic oats
    1c plain greek style yogurt
    1c almond milk
    1c mixed frozen fruit
    cinnamon
    agave sweetener to taste

    Mix it all up and keep in a bowl in the fridge.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  5. #5
    Senior Member
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    1/4C steel cut oats
    Strawberries or blueberries if in season
    Milk
    Brown sugar
    Toast

    Works for me.

  6. #6
    Packfodding 3 caloso's Avatar
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    I like oats as much as the next guy, but that sounds way too involved. And I'm lazy. I put 1/4 or 1/3 cup of steel cut oats in a bowl, cover with water, and stick in the fridge overnight. In the morning, I nuke it, add skim milk and honey or maple syrup, maybe some dried fruit. Simple, nutritious, and satisfying.

    Oh, and coffee. Lots of coffee.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  7. #7
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    I often do the "muesli" thing...place about 2/3 c of organic oats in a bowl and cover with lowfat milk...cover and refrigerate overnight...in the morning add a little honey, stevia, some fruit and nuts....
    '04 Canondale R3000
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    "74 Raleigh Gran Sport

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