Tips & Tricks of the Trade: Oatmeal and Eggwhites aka Breakfast of Champions

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Breakfast of Champions

I don’t know what happened, I used to loath oatmeal.  My brother ran track in high school and he would eat this stuff for breakfast every morning.  I was not impressed.  I didn’t have a clue how he could live on this stuff day in and day out, oh and have a stellar 6 pack.

Well as the years went on my taste buds changed and I grew creative.  For almost a year now I have been living on oatmeal and egg whites.  Not just any oatmeal and egg whites.  A very special variation of oatmeal and eggwhites.  It’s delicious! Read on:


What you will need to cook breakfast for twonutrition, oatmeal, beakfast, macronutrients, weight loss, muscle gain, personal training, become a personal trainer, san francisco

1/2 cup unsweeted vanilla almond milk

1/2 cup water

1 gala apple ( or apple of your choice)

1 dash of  cinnamon or more to taste

1/2 tsp almond extract (organic)

6-12 drops of Sweet Leaf vanilla crème stevia

8 0z liquid egg whites

dash of salt


The following is how I prepare this breakfast.

Start by microwaving the egg whites in the bowls you plan to use for each person for 1 1/2 minutes each. While the egg whites are cooking place the almond milk, water, stevia, almond extract, and cinnamon into a saucepan until it comes to a boil.  Then add the oatmeal. When the oatmeal has finished cooking, divide it evenly between the bowls and mix with the egg whites. Sprinkle a little salt and Presto! Breakfast of Champions.

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Now there is a method to this madness and a reason that I choose this for breakfast.

The following applies mainly to moderate – extremely active individuals (weight training or 60 minute endurance training sessions 3-5x per week).

In my humble opinion, every meal should have a balance of Macronutrients (Carbohydrates, Proteins and Fats). The ratio of each will vary depending on the individual and what their lifestyle and activity level is.  This breakfast combo is complete with a ratio of 64% Carbohydrates, 13% Fat, and 23% Protein.  Following the first meal of the day, I then balance out my ratios to match what my goals are.

Now everybody is different and I don’t claim to know what your body needs.  That is for you to figure out through trying different things and seeing what your body likes.  Not taste bud wise, but performance and weight loss/gain wise.myfitnesspal, weight loss, weight gain, san francisco, personal training, san francisco personal trainer, nutrition, recipes, macronutrients

The current macronutrient goal for my day is a ratio of approximately 50% Carbohydrates, 35% Protein, and 15% Fat.  This ratio works for me and I am able to track it using an app called myfitnesspal. With this ratio I have been able to maintain a current weight of around 125lbs. When I want to drop weight I eat around 1,200-1,400 calories per day.  When I want to maintain weight I eat around 1,400-1,700 calories per day depending on my training program. All while staying in my Macronutrient goal range.  The amount of calories is a very important part. You can’t just say, “oh, now I know what my ratios are. I can eat whatever I want as long as they are in the range for the day.”…..wrong.  There is an art and a science to all of this.  What kind of foods you choose to eat and in what quantity will ultimately make or break your program goals.


According to NASM ( National Academy of Sports Medicine) the estimated requirements for various activity levels are below.

  • Protein 10%-35% of total caloric intake

  • Carbohydrates 45%-65% of total caloric intake

  • Fat 20%-35% of total caloric intake


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