Power Muesli: Breakfast For Those On The Go
I am an advocate of intermittent fasting and low-carbohydrate diets. But like all diet plans, they eventually lose effectiveness. A way around the inevitable diet slow-down is to follow a phase-shift diet. On a phase-shift plan, you will follow a low-carb infrequent feeding (2-3 meals) diet for 2-3 days/ week, and then switch to a moderate carb, high protein, frequent feeding (4-6 meals) diet for 2-3 days/week. This type of meal rotation can be synchronized with your training and work schedule.
Power muesli is my favorite on-the-go breakfast when I am on the moderate carb phase of my diet. Of my top 12 foods for health, power muesli contains 4 of my favorites (gluten-free oatmeal, organic whey protein, organic kefir, and organic blueberries) all in one bowl, plus it's very high in protein and fiber.
Mix the following dry ingredients in a 1 qt pyrex glass container
-1/2 cup Gluten-Free Oatmeal (Bob's Red Meal)
-1/4 to 1/3 cup Organic Vanilla Whey Protein (Jarrow)
-1/4 tsp cinnamon, or just sprinkle to taste
Add the following and stir thoroughly
-1 cup Organic Kefir, low fat, plain (Lifeway)
-1 tbsp MCT Oil
-1/4 cup organic blueberries or berries of choice
-1/4 cup chopped walnuts or pecans
-1 heaping tbsp raisins (optional for those who are lean)
Let set in the refrigerator for at least 1 hour before eating
I usually make this when I get up at 4:30 am. After training a few clients I will eat this concoction around 8 or 9am.
This mixture provides roughly 30-45 grams of high quality protein.