6 BREAKFAST RECIPES TO GET YOU THROUGH THE WEEK

Everyone has heard the phrase “YOU ARE WHAT YOU EAT” and I am pretty sure all athletes can agree when I say the tougher part of being an athlete is the diet and not the training cause honestly apart from training what fuels our body is our food….. The daily intake of protien , carbs , fats etc… Personally speaking for me, eating the right amount of food has always been a task as I have to gain weight and to eat that much quantity has been tough and I definitely have a long way to go . Most athletes either have to gain muscle , maintain their weight or lose weight it depends from sport to sport in diving you need a lean and muscular body for you to have enough strength to push that springboard down and at the same time to lift your body in the air with ease where as in swimming you lose so many calories as it’s an endurance based sport a competitive swimmer would lose anywhere from 1500-2000 on an average that too , it was reported that Michale phelps use to burn a minimum of 1000 calories per hour of swimming and would consume 8000-10000 calories a day…. So honestly it does vary for different sports and training schedules but all I can say is that the 6 easy breakfast recipes I am going to be sharing with you are my go to recipes that I eat every week , they can be made and eaten irrespective of you being an athlete or not they’re healthy , tasty and provide you with the right macros :

1) CACAO LINDT OATS (These are my all time favourite oats)

Serving size : 1 Recipe : - ½ cup rolled oats

- ½ cup milk of your choice ( I just use regular or sometimes oat milk)

- 1-2 tbsp cacao or coco powder (depending on how chocolatey you want it)

- 1 tbsp honey ( or any sweetener of your your choice )

- ½ tsp of vanilla extract

(Optional) 1 scoop (31g) of protein powder (I use Dymatize elite whey Protien) + a splash of milk

TOPPED WITH (optional but it tastes even better with these toppings) :

• Peanut butter ( or any nut butter of your choice )

• Nutella (½ tsp for extra deliciousness!! )

• Lindt Swiss squares ( or any chocolate of your choice )

• Fruits of your choice ( would recommend strawberry as their in season and taste amazing with these oats )

• A sprinkle of cinnamon ( this ingredient is a game changer !!)

DIRECTIONS :

1)Mix the oats, milk, coco, honey, and vanilla together and you either cook this on a stove top or microwave for 60s

2) If you microwave after 60s let It sit for 2min

3) Then microwave again for 60s

4) Then you can the topping I’ve mentioned above or any other toppings that y’all would like

2) CHOCOLATE CHIP PANCAKES : (An amazing Sunday breakfast )

Serving size : 1 Recipe: - ½ cup whole wheat flour

- ¼ cup oat flour ( you can make this by grinding any kind of oats in a mixer)

- 1 tbsp jaggery/coconut sugar ( or any sweetener of your choice)

- Less than ½ tsp baking powder ( for extra fluffiness )

- ½ cup milk

- ⅓ cup water ( put this according to the consistency of ur batter you can adjust the measurements accordingly)

- 1 tbsp olive oil

- 1/8th cup chocolate chips [ you can put how much ever you want I put a few from the top as well :)

Toppings : (Optional)

• Honey (tastes amazing with maple syrup as well)

• Strawberries or any seasonal fruit ( since it’s in season and tastes the best with pancakes)

• Nutella ( personally I don’t like Nutella on my pancakes once I started it with honey but for those who like it it’s an amazing combination with the strawberries)

Directions:

1) whisk together all the dry ingredients

2) The add the wet mix to the dry ingredients until it forms a lumpy batter

3) On a preheated non stick pan coated with a little butter add ⅓ cup of the batter

4) Cook on both sides until golden

3) TOAST WITH TOPPINGS : ( the easiest breakfast for rushed mornings that at the same time keeps you full and provides you carbs)

Serving size : 1 Peanut butter & banana- The best combo and only takes 5 min to make Recipe :

- 2-3 slices of bread toasted ( you can use any bread I usually use multi-grain bread)

- 2 tbsp of peanut butter to spread ( I use crunchy but smooth peanut butter would taste good as well)

- Sliced banana

Cream cheese & seasoning - Tastes just like a bagel

- 2-3 slices of bread toasted ( you can also use a bagel )

- Cream cheese ( your choice of quantity )

- Everything bagel seasoning ( you can get it from urban platter or anywhere online or put the seasoning of your choice )

4) COTTAGE CHEESE SANDWHICH : ( Being a vegetarian myself paneer is the best protein option and it tastes amazing in a sandwich, plus the best to have post workout/training as the carbs would instantly give you energy)

Serving size: 1 Recipe :

- 1 cup panner / cottage cheese grated

- chopped vegetables ( zucchini, bell pepper, mushroom ,capsicum, jalapeño & onions )

- ¼ tsp red chilli powder

- ¼ tsp salt

- 4 slices of bread

- 1 tsp of lemon juice

- 1-2 tbsp of green chutney ( tastes really good with it and gives that extra spice)

(Optional)

- grated cheese or a slice of any cheese of your choice for the sandwich to taste even better I recommend it a 100% (the quantity of your choice)

Directions

1) In a large bowl , add the cup of grated paneer/cottage cheese .

2) Add the chopped vegetables listed above or the ones of your choice

3) Additionally, add the chilly powder ,salt and little lemon juice

4) Mix well making sure all the spices are well combined

5) Now take your bread slices and spread the green chutney on them

6) Make sure to preheat your grilling machine and grill them till they're golden , add a little butter if required .

(Optional method)

• you can also toast them on a pan

• Add a little butter to toast them till golden

• May take a little longer but it’s definitely worth the wait :)

5) STRAWBERRY OVERNIGHT OATS : (these oats are like eating dessert for breakfast…..)

Serving size : 1 Recipe :

- ½ cup rolled oats

- ½ cup milk (I use regular)

- 1 tbsp chia seeds ( I use Sabja seeds they taste better )

- ¼ cup Greek yoghourt ( home made curd would be better )

- 1 tbsp honey ( or any sweetener of your choice )

- A sprinkle of cinnamon

- ¼ cup of freshly cut strawberries

Overnight oats toppings : (Optional)

• 2-3 strawberry pieces cut ( its optional but it tastes better when you add it from top)

• 1 tbsp peanut butter (or any other seed or nut butter)

• A drizzle of Nutella (tastes amazing with it)

Directions :

1) Add all the ingredients for overnight oats base to a mason jar or a small bowl

2) Stir the ingredients until combined , cover refrigerate overnight ( or at least for a minimum of 5-6 hours)

3) Add toppings in the morning, and enjoy!

6) YOGHURT BOWL : ( I eat this breakfast on days where I’m not that hungry but it only takes 5 min to make and is the tastiest)

Serving size : 1 Recipe :

- ½ cup Greek yoghurt

- 1 tbsp honey (only add a sweetener if the yoghourt is unsweetened and is not of any flavour)

- 1-2 squares of any chocolate chopped into long pieces ( I usually use Lindt intense orange dark chocolate )

- 1/4 cup granola ( I use the true elements dark chocolate granola )

- chopped walnuts, almonds, pistachios and other nuts of your choice

- fruits of your choice ( I usually add strawberries, blueberries, pomegranate, orange)

- drizzle of almond butter & Nutella

- 1 tsp flax seeds ( you can add this from the top)

Directions : 1)Mix together the yoghurt and honey

2) Add the chopped chocolate and nuts

3) From top you can put your fruits of choice and add the almond butter & Nutella drizzle

(Optional) - I add my yoghurt bowl in the freezer for 5 min , this tip really made it taste like it was frozen yoghurt cold and tasty

CONCLUSION

Well these are all of the 6 recipes that I eat almost every week now and they have not only helped me keep up to my daily macros level but have helped me gain muscle and at the same time enjoy my meals and really devour them especially post-workout…… I know I haven’t really written on topics like this and shared stuff like this is in the past but let me know if this blog was helpful , all of ya'll should definitely try these recipes and let me know if you liked them in the comment section below !!

What were your thoughts on this week's blog? Should I start writing on such topics and share more recipes and other ideas ?