People often ask me for tips on meals they can make or what I eat myself.  For the most part, my meals stay pretty consistent throughout the entire week with only minor changes on the weekends when I have a little more time to prepare my food on the fly.

The changes I make are subtle.  I tend to make soft boiled eggs instead of eggs over easy for breakfast and I often eat pre-packaged Indian cuisine for variety.  The breakfast I eat is pretty much a staple for me.  So without further ado, here is what I normally eat for breakfast.

Big Ass Breakfast

Big ass breakfast

Total prep time= Approximately 20 minutes if oatmeal and eggs are not batch cooked

Ingredients

• 1/2 cup oatmeal dry
• 2 slices of Trader Joe’s multigrain sourdough bread
• 2 large eggs
• 2 tbsp peanut butter
• 1 large banana
• 1 cup of blueberries
• 1 tbsp of coconut oil

Mix oatmeal with 3/4-1 cup of boiling water and let sit, stirring regularly.   I typically make 4-5 servings of this at a time so that I don’t have to do it every day.  Add sliced banana, blueberries & peanut butter.

Heat up coconut oil in a skillet and cook eggs to order, I prefer over easy.  You can also hard- or soft-boil a bunch of eggs 1-2 times a week to cut down on preparation time.  Toast sourdough bread and place eggs on top, drizzling remaining coconut oil on bread.

That’s it, doesn’t get much simpler than that.  Here is the breakdown on the nutritional information…

• Total calories- 1026 cals
• Total fat- 36.5g
• Total carbohydrate- 127g
• Total fiber- 21g
• Total protein- 33g

For reference sake, I am 5’11”, 185lbs, and very physically active.

This meal works great for me and leaves me satiated for quite some time.  It also never leaves me wishing for something sweet later in the day.  It may seem like this meal would be a monster to digest, but since I’ve taken to setting a schedule to set my circadian rhythms, I have no problem digesting this monster.

Being someone who used to have fasting blood glucose levels in the high prediabetic/low diabetic range, I typically measure my postprandial blood glucose response to meals just to make sure I’m not jacking myself up.  My pre-meal glucose started at 84mg/dL, slowly rose to 132 at 1 hour, and dropped back to my fasting level within 90 minutes.

The tight blood glucose control is a product of working on gut health, syncing my circadian clocks, and emptying out my glycogen stores regularly with exercise so there’s ample storage space for any carbohydrate I eat.