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What about breakfast?

Thursday, June 30, 2011 by  
Filed under Daily Blog


In Tuesday’s blog I talked about some of the things I do to make my lunches quick, easy, healthy and tasty. When I’m not cutting or bulking I don’t log my meals or count calories, and so I received an email asking me what I’ve been eating for breakfast since my cut ended.

This morning's delicious breakfast!

This morning's delicious breakfast!

On most mornings I eat almost the exact same breakfast, and I never get sick of it. As with my lunch, I find that I can keep my regular breakfast interesting by altering it with different spices, sauces and flavors. The basic meal consists of around 8 ounces of red potatoes, 8-10 ounces of egg whites (or a mixture of egg whites and whole eggs), Smucker’s natural peanut butter (I skip this if I’m including whole eggs) and sometimes a banana or a glass of orange juice.

For the red potatoes I always roast them in the toaster oven: pre-heat oven or toaster oven to 425 (F), cut potatoes into bite-sized pieces, place on cookie sheet, hit with a blast of Pam cooking spray and add salt & fresh ground pepper. I cook the potatoes for about 20-22 minutes until they are golden and crispy. Sometimes I’ll add herbs like rosemary and garlic.

I almost always scramble the egg whites, and usually add stuff like garlic, cilantro, chopped green onions and plenty of freshly ground black pepper. I have quite a few hot sauces that I rotate between. My favorites are Tabasco Green Jalapeno, Tabasco Chipotle, Cholula Mexican Hot Sauce, Valentina Salsa Picante and Frank’s RedHot Hot Sauce. The hot sauces completely change the flavor of the egg whites, and they don’t add any significant amount of calories. I find that the sodium in the sauces is enough so that I don’t have to salt my egg whites.

If I’m in a hurry I sometimes make a quick breakfast smoothie: 2 scoops of Nitrean protein powder, 1/2 cup raw oats, 1 banana, 15 ounces of water and 8 ice cubes. I toss all that into my Blendtec blender and hit the “Smoothie” button. It’s healthy, ready in a flash and tastes incredible!

Making the time for a healthy breakfast each morning is one of the most important things you can do. It’s much easier to stay away from the office donuts and morning drive-thru window if you’ve already eaten, so don’t make the mistake of leaving the house on an empty stomach!

John Stone Fitness Comments

7 Responses to “What about breakfast?”
  1. Hey, how do you include the PB? Just eat it off a spoon? If you are adventurous, try it in an omelet! I first had this at a cool breakfast place in San Francisco and fell in love with the combo of natty pb and eggs! You can also just heat up the PB in the microwave and pour it over the eggs like a sauce. Very Yummy!

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  2. Oh, I almost forgot.

    This is another GREAT addition to a healthy meal:


    I like the jalapenos because they’re still crispy. It seems like other brands are always soggy or mushy. The crunch and vinegar taste, and then the burn is just phenomenal.

    They make a Ghost Pepper Salsa as well, but I’ve not been able to find it around here. I’d love to try a spoonful of that over your breakfast of choice.

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