For me its normally out the following two:
BREAKFAST 1
2 egg whites, 1 whole, fried (with a tiny amount of oil to prevent sticking)
2 slice wholemeal toast with peanut butter (about 6 grams)
1 glass skim milk
1 fruit (normally banana)
OR
BREAKFAST 2
In blender: 1 cup milk, banana, 8gms peanut butter, .7 scoop whey protein.
served with either 1 cup cornflakes, or .7 cup oats.
Nutrition in breakfast 1 (approx)
Protein 30.5 gms
Carbs 73 gms
Fat 12 gms
Calories 516
Nutrition in breakfast 2 (approx. with oats)
Protein 32 gms
Carbs 82 gms
Fat 11 grms
Calories 536
BREAKFAST 1
2 egg whites, 1 whole, fried (with a tiny amount of oil to prevent sticking)
2 slice wholemeal toast with peanut butter (about 6 grams)
1 glass skim milk
1 fruit (normally banana)
OR
BREAKFAST 2
In blender: 1 cup milk, banana, 8gms peanut butter, .7 scoop whey protein.
served with either 1 cup cornflakes, or .7 cup oats.
Nutrition in breakfast 1 (approx)
Protein 30.5 gms
Carbs 73 gms
Fat 12 gms
Calories 516
Nutrition in breakfast 2 (approx. with oats)
Protein 32 gms
Carbs 82 gms
Fat 11 grms
Calories 536
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