alobravo | dig deep

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Ahh; breakfast… 40-30-30 style!

This nutritionally balanced meal will keep your insulin levels in-check, have your body burning fat, and produce satiety for a four to five-hour period following consumption. The power breakfast is prepared with the following ingredients:

1. 2 egg whites - 7 grams of protein
2. 1 1/2 strips of turkey bacon - 9 grams of protein
3. 1/2 a slice of unprocessed low-fat cheddar cheese - 4 grams of protein
4. 1/4 cup of old-fashioned oatmeal - 13 grams of carbohydrates
5. 1 slice of fruit bread - 11 grams of carbohydrates
6. 8 ounces of skim milk - 8 grams of protein and 12 grams of carbohydrate
7. about 2 tablespoons of natural peanut butter - 15 grams of fat*
8. 1 teaspoon of olive oil - 4.5 grams of fat*

*My fat count is tripled, as I workout very heavily sprinting and doing calisthenics - sometimes twice in a day. The extra fat will allow for slower digestion of my meal and more energy. When you eat this way you control your insulin levels to the point where fat becomes your body’s primary source of fuel as opposed to sugar or carbohydrates. So if you need more energy you double or triple up on your fat count. If you’re not as active you may want to shoot for eating about 6 grams of fat - a little less than a tablespoon of peanut butter on your toast; just go for the whole tablespoon. If you exclusively eat non-fat protein sources - e.g. egg whites, skim milk - you may require 12 grams of fat. Either way people to whom I’ve recommended this way of eating have lost up to 5 lbs in a week. Mono-unsaturated sources of fat usually fill you up pretty quick when you mix it up this way; so you’re body will probably tell you what’s enough.

Spices and negligible carbs:

1. 1/4 cup of chopped vegetables - tomatoes, onions, red and Italian peppers
2. a few shakes of cinnamon
3. 6 cloves
4. a few shakes of paprika
5. 1/2 a clove of garlic
6. a few shakes of kosher salt
7. a few grinds of pepper
8. a teaspoon of red wine vinegar
9. A few shakes of stevia

I take about 24 to 29 minutes cooking this meal for my wife and I; here it goes:

First, I scoop out 1/2 cup of Quaker Oatmeal - remember its for two - and pour it into a small pot.

I pour 1 1/4 cup of water into that pot, shake some cinnamon, and drop three cloves - not shown. I drop a pinch of salt - not shown. I shake some stevia into the pot, stir, then I check for sweetness; it’s usually not sweet enough until I repeat the previous step about three times. I cover the pot and let the oatmeal marinate with sweetness… mmm, mm.

Second, I pour 2 cups of water into a bigger pot and drop three pieces of unsweetened dark chocolate - about 1/2 oz each, a few shakes of cinnamon, a pinch of salt, and I heat the pot over a stove on high until it boils, then I turn it off and cover it to let the heat continue to melt the chocolate.

While that’s boiling, I take 1 1/2 strips of turkey bacon and toast it in my toaster oven for about 10 minutes; I ensure that this is done at this time, so it could cook while I finish the rest of the breakfast. But if this power recipe is prepared for two, don’t you need three strips of turkey bacon? My wife mixes it up by eating 1 1/2 turkey hot dogs; the turkey hot dog has the same protein content as a strip of bacon: 7 grams. The hot dog can be placed in the toaster later, as it comes pre-cooked and heats fast.

At about this time more smoke is rising out of the chocolate pot than a rain dance, so I turn that off and cover it. Then I take our marinated oatmeal pot and cook it over a high flame uncovered; you’ll have to watch it every 1-2 minutes, as it starts to bubble. Also stir it so it wont stick to your pot.

Now for my eggs. I stir-fry my chopped veggies and garlic - which I have processed in a plastic container - add a little olive oil, shake the paprika, and grind the pepper in a medium sized pan. I use the pan to mix it up like those chefs in those culinary art school commercials, but I don’t recommend you follow suit without practice.

I cook this on high heat for about two to three minutes; some of it may stick to the pan, so I spray the vinegar on the golden brown residue and it becomes a sauce real quick. I turn that off. You may have to lower the heat on the oatmeal at this time or turn it off if its absorbed most of the water.

Then I crack four large eggs almost in half, and I pour the yolk into the half of the shell its not in yet, letting the white spill into a bowl beneath. I pour it into each shell until most of the white is in the bowl.

I dump the yolks, shake some salt into the eggs, and whisk them with a fork. I pour the eggs into the pan with the veggies and cook them on low heat.

I pour two cups of skim milk into my chocolate pot and shake some stevia into it until it is sweet enough. I boil it over high flame.

I pop my wife’s 1 1/2 pieces of turkey hot dogs and two slices of fruit bread into the toaster oven for a quick toast.

I take a slice of my unprocessed low-fat cheddar, and I break it up into little pieces and drop them into my omelette. I turn off the heat and cover the egg pan.

I turn off the oatmeal and the toaster, as everything should have a nice tan at this time. The chocolate will probably be shaking like a California tremor, so I would turn that off. I open the the pan covering the eggs, and the cheese should be nicely melted.

And there you have it. Bon Appettit.