How I start my day is a reliable indicator for how the rest of my day will go. If the first decision I make is a positive one, I tend to keep making good decisions as the hours go by. If I start my day with excuses or unhealthy behaviors, I often continue with more excuses or poor choices as the afternoon and evening approaches. Starting my day with a strong workout and a healthy breakfast is a recipe for success for me. It encourages me to make healthier food choices for lunch, snacks and dinner, prevents the urge to overeat or let weak will power creep in and inspires me to move more.

Today, I started my day with a strength training workout and my perfect breakfast.

Following a strong run or workout, I love to eat a healthy breakfast packed with protein and healthy carbs. After a tough workout, we should strive to refuel our bodies within 30 to 45 minutes, consuming a 3-4:1 ratio of healthy carbs to protein (e.g. 40 grams of carbs and 10 grams of protein). In addition to protein smoothies, this avocado scramble toast with fruit is one of my favorite breakfasts. It’s easy to prepare and super delicious.

Servings: 1

Ingredients

• 3 egg whites (or 1 whole egg and 1-2 egg whites), preferably organic
• Salt and pepper to taste
• 1-2 tablespoons of salsa (Carefully read the ingredients to ensure there is no sugar or other ingredients that are not real/whole foods.)
• Two slices of whole wheat bread, toasted (Carefully read the ingredients to ensure there is no sugar or other ingredients that are not real/whole foods. You can often find high quality organic breads in the freezer section of your local grocery store or at Whole Foods.)
• Optional: One slice of cooked, chopped bacon that is nitrate/nitrite-free and preferably sugar-free, like Applegate
• 1/4 avocado mashed with a fork
• 1 ounce shredded sharp white cheddar cheese (Do not buy pre-shredded cheese that has unnatural and fake preservatives. Purchase a block of cheese and shred it by hand. It only takes a second.)
• 1 cup of fruit of your choice (I love a sliced peach, sectioned orange or cup of fresh mixed berries.)

Directions

• Heat a small saucepan over medium heat. (If desired, add a tiny bit of extra virgin olive oil to the pan to prevent sticking.)
• Whisk egg whites (or eggs) in a small bowl with a fork. Add a pinch of salt and/or pepper if desired. Whisk again until combined.
• Pour eggs into pan. Cook through and scramble with a fork (takes about 1-2 minutes). Add 1-2 tablespoons of salsa to the eggs and chopped bacon if you choose to include it. Stir to combine. Turn off burner.
• Place toast on a plate. Spread mashed avocado evenly across both slices. Top each piece of toast with half an ounce of shredded white cheddar and then the egg mixture evenly divided across both slices.
• Serve with a side of fruit, and of course, COFFEE!

Looking for more post-workout recipes? Check out these recipes designed for runners:

Post-Workout Protein Smoothies

Springtime Smoothie for Runners

Carrot Cake Muffins

Honey and Fruit Protein Bars

What is your perfect post-run or workout breakfast. Share recipes to your favorite breakfast recipes in the comments below.