A Look at Breakfast Fitness Options the McNally Way

I want to talk about Breakfast.  If you lead your day, every day, just by starting your meal plan correctly, you would see a great shift in your body and health, before even adding a workout regimen into your schedule.   Everyone knows eating a healthy breakfast is a great idea. But some have preconceived notions that they have to stick to a one egg (protein) and one carb (oatmeal) every day when beginning a training program and it is simply untrue and boring. So, how about some new ideas for what you can eat each morning to jumpstart your day before work, school, the gym, etc? 

Do you know about cottage cheese? Cottage Cheese is not just for your grandparents. I feel like it gets a bad rap. Cottage cheese is a soft and creamy fresh cheese made from the curds of pasteurized cow’s milk. It can be made with various levels of milk fat,

such as non-fat reduced-fat or regular. It does not undergo an aging or ripening process like other cheeses do, therefore it is considered a fresh cheese. It’s offered in different curd sizes and is available in creamed, whipped, lactose-free, reduced sodium or sodium-free varieties for those with special dietary needs. Most people do not know in comes in variety,  so they avoid it as a food option entirely.

This food can be eaten by itself as a meal.  Sometimes, I like to add a little salt and pepper, myself, to taste. But otherwise, I find myself adding some fresh raspberries or blueberries as an option, as well. There are plenty of items that you would add to oatmeal that could also be used as a topping for cottage cheese.  Try it.  It contains a minimum of 25 grams of protein per cup.  You want to build some muscle? Then add cottage cheese as a breakfast food. It can also be eaten before bed, as studies have shown that it helps the body lose weight but helps add muscle development. 

My good pals… the Nut Butters.  I am a huge peanut butter fan.  There has been a rise in nut butter varieties, with almond butter coming in as a close second favorite to peanut butter. Something you should know off the bat…you need to read food labels. Peanuts contain one of the highest amounts of protein per serving among nuts and seeds but you need to be careful about sugars and the nut oil base.  Choosing coconut oil bases instead of palm oil ones, as well as those that contain agave nectar instead of sugar is a wise choice. Like my peanut butter friend, almond butter contains plenty of protein, but comes packed with an extra benefit of more fibre which improves digestion. In way of overall nutrients, almond butter is healthier than peanut butter and is an alternative for those with peanut allergies if the nut was not distributed from a company that also distributes peanuts. Almond butter is high in calcium and copper content which aids in keeping your brain fit and your bones strong. Like with all butters, it is important you don’t overindulge.  These butters can be eaten alone or added to that boring oatmeal we talked about, or spread on a nice piece of sprouted grain bread which I will discuss next!

Sprouted grain bread is also known as “bible bread” and it was most likely named after the bread mentioned in Ezekiel 4:9 in the bible: “Take thou also unto thee wheat and barley and beans and lentils and millet and fitches and put them in one vessel and make thee bread thereof.” True sprouted grain bread doesn’t contain any sugar, preservatives or artificial ingredients, which are found in most commercially produced and store bought breads. Like I said before, read the food labels!  The most important thing to look for when choosing a more nutritious bread is that the first ingredient is actually stated as “100% whole-grain flour” of any type and not “enriched wheat flour”.  If the bread product says ‘enriched’, that means it is still a form of refined bread.  True sprouted grain bread is made from a variety of organic sprouted whole grains and legumes like wheat, millet, barley, and spelt, as well as soybeans and lentils.  Due to the rich nutrients it provides, it is a definite better source of high fiber bread protein than the average and cheaper white bread. The goal is to eat bread that is less processed and ones that you can feel good enjoying with your avocado! 

I’m not a doctor, but I can tell you that avocados sure do help keep the doctors away. And if you think I like peanut butter a lot,  I can tell you I LOVE avocados.  Avocados are rich in omega-3s, protein, vitamin E, have a great high fiber content and more potassium than what is found in a banana. You can lower your cholesterol just by eating an avocado a day! When you are on the go and need a fulfilling quick breakfast bite, slicing an avocado and eating it right out of the skin with a spoon can really get the day going. Sometimes, I sprinkle a little pink Himalayan salt on mine for added flavor. With all things, in moderation.  People hear “avocado toast” and think this will take up too much time, when in a rush.  It may not be as quick as just slicing an avocado and eating from the skin, but still it is a minimal task to make avocado toast for yourself.  If you do have a little more time, I have included an easy recipe below.  Try it.  Let me know how you did!


½ small organic avocado 

½ teaspoon fresh organic lemon or lime juice 

⅛ teaspoon pink Himalayan salt 

⅛ teaspoon freshly ground black pepper 

1 slice sprouted grain bread toasted 

½ teaspoon extra-virgin organic olive oil 


sea salt flakes or pink himalayan salt 

red pepper flakes

How to Prepare

Step 1:  In a small bowl, combine avocado, lemon juice, salt and pepper. Lightly mash with the back of a fork.

Step 2: Toast your bread of choice.

Step 3. Top toasted bread with mashed avocado mixture. Drizzle with olive oil and sprinkle over desired toppings.

I hope these ideas gave you some easy new options when thinking about breakfast.  Remember, you are only as good as how you start your day, so why not serve yourself up some happy breakfast.  You can mix and match the items I suggested, as per your taste.  Just don’t overindulge. And remember…read those food labels and find out and actually care about what you are putting into your body! 

Follow me on social media and contact me directly for any health or finance fitness plans you might need.  More to come.  Lets make these goals happen together! 

– T.J.McNally