How Many 106 Year Olds Are There In The World, Husqvarna Z246 Wiring Diagram, Articles B

Some popular protein sources include eggs, lean meat, and whey protein. Heres another simple smoothie thats packed with flavor but lower on carbs. Its high calorie and high protein contents are ideal for bodybuilders in a bulking phase. 2. Plus 7 exercises to build bicep peaks complete outer bicep workout. In a study done on 175 people, they took black maca powder for 12 weeks. Day 1 Breakfast: scrambled eggs, stir-fried veggies, and oatmeal Snack: whey protein shake Lunch: grilled chicken breast, mixed greens, and. Black Bean And Spinach Omelet (packed with protein) Protein - 41 grams Cottage cheese is a favorite food of bodybuilders because its an easy source of slow-digesting casein protein. Morning Nutrition | 5 Muscle Building Breakfasts to Fit YOUR Life! As an intermittent faster, I skip breakfast and train fasted upon waking. As long as you keep your bacon lean and make your bread sourdough, youll get a bunch of nutrients that are vital to muscle growth including magnesium and zinc. Eggs are rich in protein, as wellas selenium, leucine, riboflavin and vitamins B12 and D the perfect morning bro fuel! And these waffles prove that feeding muscles is pretty delicious! Slice a sweet potato into wedges and bake until golden brown. Generally, breakfast means high-carb foods like toast or cereal. Yogurt is an excellent source of protein and calcium. This parfait packs a punch; and not just because it's made with Gaspari Nutrition ISOFusion. An increase in stress leads to higher cortisol levels, which means that it can affect protein and carb metabolism, generating weaker muscle. Easy High Protein Bodybuilding Breakfast - YouTube Easy High Protein Bodybuilding Breakfast Basement Brandon 230K subscribers Subscribe 28K Share 3.6M views 10 years ago Just a real quick. Then cook on medium-high heat, or 375F, until bubbles form on top. Definitely worth a try! Although the review article indicates scientists need to do more research on the subject, the benefit of strength training plays an important role in keeping people healthful. If you are in a bulking phase and the recipe doesnt have enough calories, you can always add high-energy dense foods like oils, nuts, nut butter, and sugars. Join the FitMenCook & FitWomenCook movement today and share your dieting tricks and tips! Whisk the eggs in water and season with pepper and basil in a bowl. 1. Learn how to work outer biceps with hand, forearm, & elbow position. This includes foods like chia seeds, olive oil, nuts, hemp seeds, and nut butter. Protein shakes can help people who cannot get all the protein they need from their daily diet. Captions are in English and Spanish. 1 scoop vanilla or vanilla-caramel whey protein powder 2 packets instant oatmeal (Quakers Microwaveable sachet or similar) Directions Mix instant oatmeal, whey powder and cinnamon in a bowl. Breakfast Menu 1 (796 Calories) 3 Eggs 1 Tablespoon of Butter 100 g Oatmeal 1.5 Cups of Milk 1 Banana 1 Serving Feta Cheese 1 Piece Cucumber This easy-to-prepare, healthy and delicious breakfast contains exactly 769 calories. 1. McCall, P. (2018). You won't need to do anything special to prepare this breakfast. Sometimes I'll add peanut butter or a bit of Walden Farms calorie-free pancake syrup with cinnamon in my oats. Pour this batter into a muffin tin and bake for 15-20 minutes at 375 degrees F. While it's still warm, scoop out the top half of the muffin and pat in a tablespoon (or however much you'd like) of peanut butter in the center. When I make this, I place 2 cups of rolled oats, 2 cups of milk (of any kind), Chia seeds (to my individual macros), and an apple cut into tiny slivers. Often, when my bodybuilder clients have a hard time reaching their intake, the most common thing I recommend is high-calorie smoothies. Pour about 1/4 cup of batter onto a heated, greased pan or griddle. A persons specific needs for each food will vary based on their size and daily calorie requirements. Make sure you enter coupon code NUTRITIONEERING when you check out to get the discount! Why do you need carbs? Herb omelet with chives and oregano sprinkled with chili flakes, garlic panini toasts. "Fast forward three years and one month, I weigh 250lbs and I feel every bit of a heavyweight. You should not use the information on this site for diagnosis or treatment of any health problems or for prescription of any medication or other treatment. However, they may struggle with the opposite problem during the bulking phase. So you can keep it simple and get on with the day. And if your sandwich dries out your mouth and leaves you thirsty wash down your sandwich with a glass o milk sweet, bro! oatmeal is a key source of slow-release gym fuel, Oatmeal Benefits 4 Muscle Building Breakfasts for Bodybuilders, Cutting Diet: Try This 6-Week Diet Plan For the Perfect Shred. Adding just over two stone in three years was methodically planned with nutrition . Now add the peppers and cheese to the center of the omelet. Besides post-workout, breakfast is really the only other time your body craves fuel. When the eggs are ready, take them out, rest them for 5 minutes, then peel and cut in slices. What is the latest research on the form of cancer Jimmy Carter has? It's definitely not your typical cup of coffee, but it incorporates the healthy fats that I use to get my day started. This includes foods like mushrooms, carrots, celery, broccoli, and zucchini. Total Carbs: 2 grams, Right now, I can hear you shout at your screen, woah, bro Im not an 80-year-old fat grandpa.. On the other hand, if you are having breakfast after your workout, you might want to focus on one that is higher in protein and carbs to help with muscle recovery. Add ingredients to the blender with about one cup of water. This recipe combines fresh fruits with old-fashioned oats for a clean bulking breakfast. It uses very simple ingredients, and best of all, these delicious cups of fun keep me energized and pumped for the day. Then crack the eggs into the pan and cook for 3 minutes or until white is set. To function, the body needs protein. Thus, you might need to eat 10-20% extra calories above your maintenance level in a bulking phase. The trick is to choose side items wisely and nix any fattening additions. In addition to being an author forFeastGood.com, she fact checks the hundreds of articles published across the website to ensure accuracy and consistency of information. Protein pudding may sound weird at first. For example, for those in a bulking phase, I typically use the lower end of the scale (1.6-1.8 g per kilogram of body weight), while for those in a cutting phase, I use the higher range (1.8-2.0 g per kilogram of body weight). Can add granola, oats, yogurt, or even PwO. Additionally, different coaches and nutritionists may make varying recommendations based on whether the person following a bodybuilding meal plan is trying to cut excess body fat or build lean muscle mass. To make this list easier to navigate, I broke the recipes into muscle gain, fat loss, no eggs, and easy. Here are 7 best bulking breakfast ideas to keep your muscles fueled and your taste buds stimulated: Banana Pancakes. Be careful when removing the lid because the hot contents can pressurize when mixing. These bodybuilding breakfast ideas are a great start. Fats are considered a very energy-dense food (a lot of calories in a small volume of food). Dunkin' Donuts Veggie Egg White Omelet. Post Cardio Protein Banana Split Banana split for breakfast? To renew your glycogen stores and boost energy for the day. Protein: 37 g. Looking for the best bodybuilding supp on the market? Those who trained at higher intensities and ran longer distances needed more carbs. 57g shredded cheese If you are away or on a trip where you dont have a kitchen with you, a shake might be a good option that doesnt require any cooking. This takes a little longer to prepare than most of the bodybuilding breakfasts on this list. Alongside the oats, I'll take 1-1/2 cups egg whites, cook the eggs until they are close to being done, and then sprinkle on a quarter scoop of Beast whey. Increase or decrease the water content for the desired consistency. . If you dont have a lot of time in the morning, an easy-to-make recipe is the best option. They are: A person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups. Top with protein powder, Greek yogurt, cocoa powder, banana, and peanut butter. Bodybuilding Zone. Instead of eating, I consume a scoop of BSN AminoX (grape is my favorite) 10-15 minutes before my morning 20-minute high-intensity interval resistance training session, during the workout, and again afterwards. 1/2 banana, Calories: 431 Therefore, you might get full before you hit your muscle gain macros for the day. Once cooked, you can divide it into three servings, so you have breakfast for a few days. I've adopted it from AllWhite's online recipe database, and like to add raw spinach to the standard recipe. A 2018 study found a correlation between eating disorders and body dissatisfaction and body dysmorphic disorders in biologically male bodybuilders. What do bodybuilders eat for breakfast? However, there is no single best breakfast for everyone. These egg-white pancakes store well and warm up perfectly in the following days. Whisk together egg whites, yogurt, cinnamon, nutmeg, vanilla, and salt in a bowl, 2. I have been going to Chipotle and Subway but I am getting sick of . It's a simple recipe that calls for 1 cup of organic almond milk, 1 scoop of Jamie Eason Lean Body vanilla protein, and 1 scoop of Barlean's Superfruit Greens. While lots of bros skip vegetables at breakfast, getting an early fill of spinach makes you less likely to crave too much fatty food later in the day YEAH! Finally, make the necessary adjustments according to your goal. Then I go a little peanut butter crazy with one scoop of peanut butter chocolate MusclePharm Combat powder and mix in a tablespoon of P28 Signature Blend peanut butter as well. First add the eggs together in the skillet, sprinkle with oats, and then cook until bottom is browned and can be flipped over. (2020). Bodybuilding involves developing muscle and improving physique through progressive weight training and intentional dietary changes. 2.33.1 grams per kilogram of lean body mass per day of protein, remaining calories should come from carbohydrates, poultry such as chicken and turkey breasts, other vegetables, such as leafy greens, cucumbers, and, Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice. 1 tablespoon of cream cheese. Brenda Peraltais a Registered Dietitian and certified sports nutritionist. The most important thing is getting enough calories and protein throughout the day to create the surplus of nutrients necessary for hypertrophy. Next, saute the ground turkey until no longer pink and season with black pepper or salt-free seasoning. This coffee protein shake can provide you with a good amount of protein (29 g), with a moderate amount of calories (429 kcal). 1. The real beauty of making oats overnight is that you can make a big batch in a large container or in individual jars, and be set for at least a couple of days! The same study states that protein from white meats, dairy, nuts, and seafood was the second most abundant macronutrient in a bodybuilders diet. You can modify it to increase the calories or make it fit your macros. To learn more, read our disclaimers & disclosure page. This breakfast will get you there. So a high-protein breakfast ensures that your body maintains that hard-earned muscle mass. My mornings are very busy, so breakfast has to be quick and easy. According to a study in the Journal of the International Society of Sports Nutrition, bodybuilders at the start of the prep phase will take in more calories than those nearing competition. Adding the spinach gives you a way to get your leafy greens in. Greek Yogurt with Nuts, and Berries. Take the bread and toast it. I make it all at once and just reheat a piece every morning to save time. My usual breakfast consists of two slices of Ezekiel bread with peanut butter, 1/2 cup of gluten-free oats, five egg whites, and a massive cup of coffee. I don't get fancy or creative. If you want to increase the caloric content, you can add some oatmeal of chia seeds to make it a bulking shake. Remove sauteed veggies from the pan and pour in egg whites. I might modify the recipe slightly depending on the type of training I'm doing or if I have an event coming up. High-fat foods: High-fat meats, buttery foods, and heavy sauces or creams. But the post-workout meal is wasted if you dont get the right foods and proper nutrients. Thread starter 01dragonslayer; Start date 7 minutes ago; 01dragonslayer Registered User. If youre trying to reduce your intake of red meat, you can still get a hearty lean breakfast by combining chicken breast with your eggs. Registered. Spread the pastes as two even layers on some toasted wheat bread and serve. This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. And as breakfast is still the most important meal of the day (no matter what some damn fools on the internet say) were gonna tackle that s*** right now. On average, a bodybuilder might need 50-60% of their calories coming from carbs. While carbs often come from potatoes, oats, and fruits. Nutrition Journal, 10(1). If youre like me, you dont care forthe incredibleinedibleegg. Let cook for 1-2 minutes, then flip over. Increase or decrease the water content for the desired consistency. I like to add optional teaspoons of cinnamon, vanilla extract, and baking powder for that nice rise, as well as using sugar-free syrup. 1/4 cup blueberries So its often hard to sit down and eat breakfast. Every morning, I put together a scramble consisting of one whole egg and 1/2 cup egg whites, along with two turkey sausages and lots of fruit. 2 slices wholewheat bread 0.1 grams of plain butter Click the image or button below to try their delicious protein pancakes or any other healthy recipes. Check out our editors choice for 2021. According to a recent review, supplements and vitamins that may help a bodybuilder include: There is some debate about whether protein shakes are necessary for bodybuilding. Carbonated beverages: Sparkling. One of the benefits of this recipe is its use of cocoa powder. Protein: 26g I don't like to eat a big meal or carb-heavy meal before I work outbut I do afterwards! Anyone who wants to ensure that their diet, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. The fiber count is a little low, so throw in a fruit cup side order to tack on four more grams. Smashed Chickpea and Avocado Toast. For a healthy and filling recipe, you need to try these scrambled eggs with veggies and cheese while you are cutting. Plus, I have a large cup of coffee with chocolate protein powder mixed in for a delicious mocha-like drink in the morning! In the morning, we especially need good fuel to snap our bodies out of a catabolic state and into a muscle-building one. If you want to train like an athlete, or aspire to look like one, eating like one is a great place to start. Your breakfast will arrive at your door, and all you do is heat it up! While carbs often come from potatoes, oats, and fruits. 3. Oatmeal is far from the preserve of skinny students with their asses hangin out their pants and no two f****** nickles to rub together. For example, you might want to have the egg white oatmeal omelet. Its high protein, veggie, and healthy fat content make it a great way to have a high protein and low-carb breakfast. This is the perfect breakfast for those who love a bowl of warm oatmeal but need to find a way to increase the protein content (without relying on protein powders). The most popular bodybuilding message boards! This is one of my favorite recipes, bar none. Just toss in 1 cup of plain greek yogurt, cup of steel cut oats, a banana, 8 oz. This way, you tap into your body fat for energy without breaking down muscle. Mix the protein powder and MCT oil with water in a shaker cup, and youre done. Yes, most high-level bodybuilders eat breakfast to start the day. According to an older review, a bodybuilder should increase their necessary caloric intake by 15% during the off-season or bulk-up periods. So you can find the best breakfast to build the body you want. I typically eat one pancake and put the remaining three in the fridge in a Ziploc bag. Microwave on high for 75-90 seconds, then stir and let cool. I used to eat breakfast food at 3am. That way, they can get additional information on how to implement a new program safely. Just stir the protein powder and coconut oil into hot water, and youre ready to go! During this time, a person will consume a high calorie and protein-rich diet to grow as much muscle mass as possible. Abou-Samra, R. et al (2011). 3/4 cup Greek yogurt Pancakes are a filling breakfast option that also tastes amazing. 250ml milk, Calories: 634 Whether you wanna lean bulk, maintain or cut, theres something on this list of awesome bodybuilding breakfasts for you. 4. Place the soaked bread in the skillet and cook until golden brown on both sides. Heart failure: Could a low sodium diet sometimes do more harm than good? Add coconut oil to a non-stick pan. The leucine-rich whey is anabolic, the soluble fiber from the oats prevents abrupt blood sugar swings, and berries are the phenol-rich, antioxidant superstars of nature. Dietary guidelines for Americans, 2020-2025. Add cottage cheese and enjoy. In addition, your plan includes personalized recipes designed to help you reach your fitness goals. Blend for 30-45 seconds until smooth. And no f****** wonder, bro! . Reduce heat and let cook until the potatoes are soft. I actually like to add some uncooked oats mixed with cinnamon on top to vary the texture. Check out this quick YouTube video on how to prepare. In my experience, when I eat a normal breakfast that includes carbs, I find that my energy level starts to fade around 11 a.m. After switching to consuming only fats early in the morning (until about 10 a.m.), my energy level is more consistent throughout the day. Studies have shown that it can improve your gut microbiome (the healthy bacteria found in your gut). Jo, S. (2014). Should you take a cold shower after your workout? I was wondering what restaurants are macro friendly. This simple recipe combines meat, potatoes, and veggies. Steak and eggs is an age-old breakfast meal that our grandfathers would have enjoyed. Registered. But dont stop here; keep learning with these other great articles! It comes out as a thick and delicious treat that keeps me full until my next meal. My go-to healthy breakfast is a scramble that consists of three egg whites and one whole egg placed atop a 100-calorie wheat bagel. He is based in Dallas, TX. This recipe allows you to make it in advance, which is a benefit for those looking to meal prep and have everything ready to eat the next day. One of my favorite things about this recipe is that you can make them in advance and place them in the freezer. If youre feelin it, add sliced tomatoes, onions and/or mushrooms. I have another solution for you if you love protein pancakes but dont have time to cook them every morning. Some protein sources you can include at breakfast are: eggs, Greek yogurt, protein shakes, cheese, chicken, and salmon. Required fields are marked *. See how to do rack pulls safely and effectively. I usually work out in the mornings, so I have two breakfasts. 2 eggs fried in 1 tablespoon olive oil. Besides providing you with high-quality protein, it also gives you a source of complex carbs to have a steady energy source during the day. Additionally, its high calcium content helps in bone health. But skipping breakfast means you must pack more food into your lunch, dinner, and snacks. Its strawberry and spinach content are excellent sources of vitamin C. This helps boost your immune system and reduce your inflammation in the body, thanks to its antioxidant properties. Bodybuilders generally eat healthy whole foods for breakfast which are nutrient-dense sources of protein, carbs, and fat. I make it a point to eat a balanced breakfast that includes carbohydrates, proteins, and fats. It tastes amazing and fills me up until I can have something heartierusually after my little man goes down for an early morning nap around 10. Best food forward: Are algae the future of sustainable nutrition? You want to start the day building muscle? Cardiovascular health: Insomnia linked to greater risk of heart attack. Carbs: 50g. Stir ingredients in a bowl and enjoy this banana cream pudding! One clear advantage comes from exercise frequently with aerobic and strength training sessions. Can diet help improve depression symptoms? Wake up at the crack of 10am and run wind sprints with a guy for . Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders. Want more meal ideas? How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769537/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142149/, https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf, https://www.fda.gov/food/dietary-supplements, https://pubmed.ncbi.nlm.nih.gov/24864135/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/, https://www.acefitness.org/education-and-resources/lifestyle/blog/5049/the-do-s-and-don-ts-of-building-muscle/, https://pubmed.ncbi.nlm.nih.gov/15107010/, https://www.acefitness.org/education-and-resources/lifestyle/blog/7176/8-reasons-to-take-a-rest-day/, https://pubmed.ncbi.nlm.nih.gov/28507196/, https://pubmed.ncbi.nlm.nih.gov/25921473/. 125g fresh baby spinach, Calories:620 I start off with a cup of oatmeal. Pour into a bowl and top with desired ingredients. SpotMeBro.comparticipates in affiliate marketing programs with carefully selected third-party affiliate programs and is a participant in the Amazon Services LLC Associates Program, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. Then remove from heat and combine the potato and egg mixtures in the tortillas. 2. I eat two slices of Ezekiel bread, two slices of avocado, and a glass of Joe Cross Mean Green juice, which is basically a juice blend of 2 green apples, 4 celery stalks, 1 lemon, 1 cucumber, some kale leaves, and a bit of ginger. ( 13) Learn the benefits of this exercise as well as proper form with a video & pictures. They should also seek advice from their doctor or nutritionist when choosing a supplement or shake. Whip egg until slightly bubbly and season. Breakfast (2.6g net carbs): 2 large eggs, cup shredded cheddar, and 4 Tbsp Salsa Cruda Snack (2g net carbs): Atkins Cafe Caramel Shake Lunch (6.9g net carbs): Atkins Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing Dinner (6g net Various methods can determine how much of each macronutrient a person should consume. Grill orbroil the steak to an internal temp of at least 140F and season with black pepper or salt-free seasoning. Pour this mixture into a popsicle mold and freeze. The intake depends highly on your goals and your current eating habits. I firmly believe smart nutrition is the foundation you build everything else upon. But its a simple and delicious breakfast dish that packs nutrients while making you feel like a kid again. And its based on your actual schedule. People often use aerobic exercise to lose body fat. In this article, I give you 15 bodybuilding breakfast ideas, which include the calories/macro breakdown, how to make the recipe, and an explanation on why its beneficial for bodybuilders. Top Pick: Burrito Bowl with chicken, brown rice, pinto beans, and fajita vegetables Calories: 515 Protein: 42g Carbs: 57g Fat: 15g 2. Thanks to its high fiber content, you can feel full for longer even when you are cutting down on yout calories. Carbs Carbs are the primary energy source in the body. Yep, you read that right. Add the egg mixture to the skillet and cook for about 4 minutes or until eggs are firm. Bodybuilding.com's athletes understand what it means to eat a "breakfast of champions." The protein banana split is great for fasted cardio. One risk is overtraining, which could lead to injury or even illness. Crack the eggs into a glass mixing bowl and remove some of the yolks. After 1-2 minutes, flip one side of the omelet on top of the veggies and cheese, creating a half-moon. Eggs, sausage, and bacon form a triple-threat of protein while potatoes help add a little fiber. My appetite and energy levels vary day to day, but I still make sure to have some sort of food in the mornings, depending on how I feel and my morning workout. The recipe that you decide to use depends on when you will work out. of water and blend. Related Article: Can You Eat Whole Eggs While Cutting? 1 banana. Proteins should make up a portion of a bodybuilding diet. People can also consider the following three potential mechanisms of muscle hypertrophy: In addition to workouts, bodybuilders need to focus on their diet. 1 tbsp dark chocolate chips, Calories: 383 Rack pulls are a power exercise that builds brute strength and adds mass to your back. Meanwhile, peanut butter is a cheap, quick energy source that also adds valuable protein to the mix. Here's what 24 of the fittest people reppin' Bodybuilding.com eat for breakfast. Then cook the eggs on both sides until no liquid is left. All I need is an "upgraded" bowl of oats with a heaping scoop of chocolate protein powder and a tablespoon of almond butter. People interested in growing muscle, whether for bodybuilding or general fitness, need to focus on challenging resistance training to trigger the development of larger muscles. Eating raw eggs comes with some risks. Whether you break your fast first thing in the morning or much later in the day, our athletes agree that a kick-ass first meal should deliver the energy and nutrients you need to tango with your day's to-do list. More than 100,000 people have used my macro calculator. Chia seeds are an excellent source of omega-3 fatty acids. Finally, fold it in half and cook on both sides for 30 seconds. Cheap Muscle Building Breakfasts 1. Bros make so much of protein and it can be easy to forget your carbs especially since you have to look after your carb intake before bed. Select egg whites for your protein and Oatmeal for your side. 1. A person can apply the same techniques of bodybuilding for their regular workout routines. Bodybuilder Breakfast The rice cakes are made from brown rice which is a great source of complex carbs. For example, if your ideal body weight is 130 pounds (59 kg), your protein intake should be 71-100 grams. Try out some of these recipes and youll see eating like bro dont have to beboring or too time-consuming and it can also be really f****** tasty! Youll be up and out the door in under a minute! (Don't tell my family!) On the other hand, if you are looking to lose weight, you need to eat fewer calories and put yourself in a caloric deficit. If I add anything to it, I'll mix in 1/2 scoop of Beast whey and enough water to make a paste-like consistency. 20 blueberries I dare you to try this and not feel your "muscles feeding"certified muscle food and energy. Finally, fats are essential for maintaining an optimal hormone balance, as well as helping to absorb fat-soluble nutrients (like vitamins A, D, E, and K). Fat: 34.02 Protein: 35 grams Here are the top 5 reasons you should stop freezing your butt off for no reason! It is ideal to have on the go for those who dont have much time to have breakfast sitting down. Every day, I've been having two eggs sunny side upand yes, I keep the yolks for essential nutrients like selenium, and B vitaminscooked in coconut oil. The most abundant macronutrient in the bodybuilders diet plan across all phases was carbohydrates from fruit, whole grains, and vegetables. Once I finish my workout, I dig into my egg-white scrambleusually with spinach, peppers, and perhaps other veggieswith a bowl of oatmeal and half a banana.