10 Power Foods To Eat For Breakfast

October 19, 2009 by  
Filed under The Fitness Bug


In previous posts such as how to increase your metabolism, I have noted the importance of why you need to eat breakfast in the morning. In terms of increasing your metabolism it is a very important thing, but it is also important when you are building muscle. It will help you kick-start your day and keep you focused through out.

But it’s not just about eating anything when building for muscle. The foods listed below will give you more energy, provide life long health benefits and more importantly, be very satisfying to eat.

Shredded wheat

Now I’ve been eating cold cornflakes as my default breakfast for years, but when I was younger, my mother always told me to eat more shredded wheat. The thing is, shredded wheat just isn’t as nice as cornflakes (and I still think that), but that fact is, a high fiber breakfast will do you a whole lot more good. Having a high fiber breakfast such as shredded wheat will also decrease your chances of heart failure in the future.

If you don’t like shredded wheat that is fine, you just need to make sure that the cereal you go for has whole-wheat, oats or bran listed first on the box.

Whole grain bread

If you have been serious in your weightlifting workouts then you will without a doubt be wanting to eat more food, quite simply because your body will be demanding more energy. If that is the case then you may want to eat some whole grain bread along side your cereal. Eating this carb packed food will keep your stomach at bay until midday.

Left over Pizza

Now if you are anything like me, you will be a fan of ordering food/ dinner at least once or twice a week. If one of those orders is pizza then you may often fall asleep watching a movie and have some pizza left over. If so, then you have a great breakfast awaiting you for the following morning, and here’s why,

The Pizza

  • Vegetables (tomato sauce)
  • The cheese (protein)

And the variations of other toppings leave the options open for all types of benefits from eating left over pizza.

Low-fat cottage cheese

The main reason for eating this is because of the high protein stores contained within it (with no sugar). That is

4 ounce serving = 15 grams of protein

However, I understand that Cottage cheese isn’t everyone’s favorite, so if you want to opt for something else, go for plain yogurt.


I am a big fan of the fry up breakfast and one of the best foods to include in your fry up would be sausages due to its leaner, nitrate-free and protein packed nature. If you want to spice things up a little, go for tomato and basil chicken sausages (it’s light on the calories too)

Steel-cut oats

This will be your fiber breakfast meal. A decent sized bowl of oats would be packed with approx 8 grams of soluble fiber. Again, this will be a belly filler for the morning hours. You may also want to add some berries or honey to awaken your taste buds for the morning.


And I’m not talking about the Starbucks kind either. Unless you are breaking the rules (which you should do sometimes), most Starbucks teas wont do your diet any good.  In terms of tea, Indian tea is my favorite, but for the purpose of power foods, go for Mighty Leaf Organic Earl Grey.


Other than being a great tea, it is also very tasty and you won’t feel the need to add milk or sugar.

Whole eggs

For as long as I can remember, I’ve always been told to not eat the yolk in eggs, but I was never told the real reason why. Yes, it does increase your cholesterol…. but that is, your ‘good’ cholesterol, so I found that eating whole eggs wasn’t so bad after all. The yolk also contains the vitamin b12 which helps break down fat and helps the muscles contract better. So go for the whole egg.

The Egg Mcmuffin

Many off us like to eat on the move, especially in the morning as time is usually against us at that time. If you do have to stop off at the drive thru at McDonalds then go for the egg Mcmuffin for your whole egg alternative. The good thing about the Mcmuffin is that it will provide an equal amount of fat, protein and carbs. That is,

Fat = 12 grams

Protein = 30 grams

Carbs = 18 grams

So don’t wait up, wake up and get your egg on.

A glass of milk

If I happen to miss out on my Shredded wheat, Quaker oats or cornflakes, then I make sure that I at least have a glass of milk for breakfast. Milk in general is great, despite all of the things that you hear about it being a cause of cancer. It is also good for your teeth, which will enhance the glow of your grill as you migrate into old age. If you want to spice things up you could always go for chocolate milk. Chocolate milk gives the perfect balance of carbs, protein and fat and is great for repairing your war torn muscles from the weightlifting workout the night before.

Feel free to play around with combinations of these foods and post your ideas and experiences in the comments too if you have any. Either way, these are all foods that you should include for your morning meal at some point.

See you in the comments

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