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Old 09-30-10, 03:07 PM   #1
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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)


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

* $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
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Old 09-30-10, 03:11 PM   #2
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If I had to eat that for breakfast I think I would kill myself.
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Old 09-30-10, 03:16 PM   #3
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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.
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Old 09-30-10, 03:37 PM   #4
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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
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."
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Old 09-30-10, 05:19 PM   #5
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1/4C steel cut oats
Strawberries or blueberries if in season
Brown sugar

Works for me.
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Old 09-30-10, 05:22 PM   #6
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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.
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Old 09-30-10, 07:42 PM   #7
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I often do the "muesli" about 2/3 c of organic oats in a bowl and cover with lowfat milk...cover and refrigerate the morning add a little honey, stevia, some fruit and nuts....
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