Breakfast today was a mixed fruit bowl!
Today's bowl included slices of:
•Fresh Gala apple
•Kiwi
•Banana
•Strawberries
•Blueberries
•A sprinkle of ground cinnamon
•A splash of Thai sweet chili sauce
But What Started as Just Making Breakfast Turned into Much More Today.
Sure, I was cutting up fruit, making my breakfast, and made more than I would eat, putting the rest in a small, covered container into the fridge.
Then, as I was eating, it occurred to me that I could save time by prepping a few days at a time and putting two or three "ready-to-eat" breakfasts aside. Almost the same prep time as making one breakfast, but now I had several. This could be a real time saver for some of my team members, people I coach, who are trying to find just this type of time-saving step, here and there, to try to regain some of the free time that has just vanished over the years.
Once I started thinking about making multiple breakfasts at a time, I became curious about the nutritional value of what I was actually eating.
Then I ran the nutrition numbers, and the fruit bowl was rich in:
- Vitamin C (especially kiwi and strawberries)
- Fiber
- Potassium
- Antioxidants
- Water content
- Natural carbohydrates for energy
What it was not particularly rich in was protein. Based on these estimates, the fruit portion likely contained only about 2–3 grams of protein. So the idea of adding 3/4 cup of yogurt or low-fat cottage cheese came next. Doing so would increase the protein content significantly and create what many people would consider a very healthy meal. The following were generated with the assistance of Copilot.
Adding cottage cheese:
- ½ cup low-fat (2%) cottage cheese
Typical contribution:
- ~90–110 calories
- ~12–14g protein
Result:
- Total breakfast ~250–275 calories
- Protein increases from ~2g to ~14–16g
Adding yogurt:
- ¾ cup plain low-fat Greek yogurt
Typical contribution:
- ~100–130 calories
- ~15–20g protein
Result:
- Total breakfast ~260–300 calories
- Protein ~17–22g
Starting the day with a nutritious meal can provide many benefits, including energy for daily activities, valuable vitamins and minerals, dietary fiber, and support for overall health and wellness. But not everyone's needs are the same.
While this data is drawn from the recommended daily allowance for a 2,000 calorie a day diet, the safest and most effective way to determine the right foods, amounts, and nutritional plan for your individual needs is to consult a licensed and qualified dietitian or nutrition professional who can evaluate your specific health goals, medical history, lifestyle, and nutritional requirements. Then you KNOW what you are looking for on those labels and may leave the rest in the store.
Sorry, I must interrupt to share this question I heard not long ago: "If most grocery stores have a health food aisle or section, what is in the rest of the store?" Ok, we are back to the point.
Save Some Precious Time Each Week
And there you have a pretty simple method to prep some breakfasts, let's say in 30 minutes on Sunday evening to be ready for Monday through Wednesday, and another 30 minutes Wednesday evening to knock out Thursday, Friday, and if you work Saturday, that too. As a matter of fact, why not make that short shopping list and pick those few items up on Sunday and Wednesday afternoons so you are always using fresh ingredients and not concerned with running out or "protecting those resources" from snackers in the house all week.
Now in about an hour, you have made grab and go breakfasts for every morning, saving prep time and likely eating better than if you hurried or hit a drive-thru on the way to work. So, making breakfast today turned into a potential solution to share with team members who do like fruit and cottage cheese or yogurt and may see this as a time-saving addition to work-life balance, more time to get kiddos ready in the morning, or whatever the situation is, and, I really enjoyed the food and the potential to help someone through one more little piece of the "Where Persistence Meets Peace" formula.
Although I do not provide my team members with any nutritional analysis or medical advice, once you have worked with a qualified professional and have a plan in place, I CAN help support your success through the Persistence Driven Coaching's "Steady Through the Storm" Group Program, where encouragement, consistency, goal tracking, and accountability help people stay focused on the commitments they have made to themselves. - Coach Gary