" alt="">

The Breakfast of Champions

OK, I admit it - I love eating.

In fact, as soon as I've finished dinner, I start looking forward to breakfast.

When I'm on vacation that means bacon, eggs, sausages, tomatoes and... hold on, is anybody else around here getting hungry?

But at home that takes a bunch of time to prepare and it's a real PITA to clean up afterwards.

Now good bacon and sausages also cost a fortune here in Japan - figure on over $8 for a few rashers of bacon, and decent sausages are around $1.50 a pop.


Of course, you can get inexpensive stuff like Sylvester Stallone didn't actually eat in this classic Japanese TV commercial.

But at Super Fit Dads we prefer to stick to minimally processed foods wherever possible as they give the biggest nutritional bang per caloric buck.

We like breakfast to be packed with nutrients and high in protein (our fat loss turbocharger).

So, here's our solution - it's versatile, easy to make, and tastes just awesome.

This has actually been my go-to breakfast every morning for the past couple of months.

The Recipe


Breakfast of champions ingredients

1 cup/45 g quick cooking rolled oats (whole grain) - Bob's Red Mill is my personal favorite

1 cup/235 ml low-fat milk

Two scoops (40 g) chocolate flavor protein powder - I love chocolate, and EAS's 100% Whey Protein really hits the spot!

2 oz./ 50 g frozen blueberries

½ banana (sliced)

If blueberries and banana isn't your thing, other options include frozen mixed berries, raisins, chopped walnuts, almonds or whatever else you feel like.

The "Thai-Me-Up" recipe on the Bob's Red Mill packet includes peanut butter, shredded coconut, and red pepper flakes.

That sounds incredible!

Always keep in mind that just because you want to lose weight doesn't mean you have to give up eating foods you enjoy.

There's only one way to lose body fat, and denying yourself ain't it.

The How

I know, I know -  making oatmeal isn't rocket science, but we're busy guys and we want to keep things as simple and efficient as possible.

1. Put the oats and milk into a microwave-safe bowl, and cook on "high" for two minutes.

or, if you're not pushed for time (does that ever happen?)

1. Put the oats and milk in a saucepan, and heat on a medium-low setting for 3-4 minutes, stirring occasionally.

2. Stir in the protein powder, blueberries and sliced banana.

That's it!

Here's what it looks like made with some frozen mixed berries (raspberries, strawberries, blueberries and blackberries).

Breakfast of champions

Nutrition Information

One serving contains approximately 500 Calories and a whopping 40 grams of protein.

Plus it's packed with fiber, vitamins, minerals, and other nutrients.

All that fiber and protein will keep those hunger pangs at bay until lunchtime, so this breakfast of champions can actually help you lose weight!

How cool is that?

Just keep in mind that adding things like maple syrup, honey, nuts, and so on can really bump up the calories, so go easy.

Calories don't magically disappear just because you don't remember consuming them.

And be extra careful if you decide to go for the "Thai-Me-Up" version.

You know, I may just have to try that tomorrow morning...

– Tim

Share this article with your friends!

Image: Bigstock

Leave a Comment

Notice: Use of undefined constant php - assumed 'php' in /home/superfitdads.com/public_html/wp-content/themes/sfd/single.php on line 11