This bowl combines hearty farro with over easy eggs and a rainbow of vegetables for a nutritious and filling meal. Get creative and use whatever veggies you have on hand, or soft boil the eggs for a slightly different take on this classic veggie bowl. Lean endurance take;
Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients
Farro is an extremely nutritious grain. It's an excellent source of protein, fiber and nutrients like magnesium, zinc and some B vitamins. It's a much healthieralternative to white rice or other refined grains.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.
Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.
Need a healthy, delicious on-the-go breakfast item or just a healthy snack to curb your hunger before a bigger day of activity Banana nut muffins! These are filled with crunchy oven-baked walnuts and and delicious-smelling spices that are sure to be tasty and power your through your day. Lean Endurance take;
Oatmeal is packed with soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol.
Oatmeal takes a while to digest, preventing unwelcome spikes in blood sugar, and is often recommended by nutritionists for weight lossbecause it helps keep you feeling full.
Oatmeal has a high soluble fiber content, is high in complex carbohydrates, is a good source of protein and has a low glycemic index, which provides a sustained release of energy into the bloodstream—imperative for runners.
Oatmeal offers your body a regular dose of Vitamin B and is rich in minerals and antioxidants.
Given that breakfast is the most important meal of the day, your chances of eating breakfast improve when you plan a meal that is both yummy and offers nutrients that will help you perform well. Lean endurance takeaway;
Lentils can be highly beneficial for heart health.
The fiber, folic acid, and potassium in lentils all support heart health.
Lentils add essential vitamins, minerals, and fiber to the diet, and they provide protein and sustenance that can replace meat in meals.
Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients.
Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Rich in iron, phosphorus, selenium and vitamins A, B12, B2 and B5 (among others)
This simple six-ingredient breakfast combines classic fall flavors of tart apple and sweet cinnamon. Chia seeds and yogurt round out the dish for a for a heartier texture. Lean Endurance take;
strong, stable energy
hydration help; Add water to chia seeds and they naturally absorb 10-12 times their bodyweight in liquid. When you then digest the seeds, this liquid is naturally released slowly, which helps maintain great hydration naturally.
they’re the highest plant-based source of good fats
Absolutely packed with Omega 3 fatty acids, chia seeds are the business when it comes to a clean-burning, powerful fat source in your diet.
naturally anti-inflammatory
high in antioxidants
pure protein power! Chia seeds are a total protein powerhouse, quite literally - they contain 18 of the 22 amino acids, including all nine essential amino acids.
Papaya is packed with Vitamins A, C, and K, and it also boasts plenty of fiber, potassium, and folate. If the health perks still don’t win you over, try cantaloupe instead! It works beautifully in this recipe as well.
It has antioxidants, is diuretic in nature and rich in fibre with minimum calories.
And this is not all, apart from all these benefits, papaya can also help you lose weight. ...
Papaya burns fat and helps in detoxification.
Available throughout the year, papaya is the favourite fruit of many. Not only does it help in improving digestion but also gives you a glowing skin. The magical enzyme, papain present in papaya provides therapeutic benefits to your body.
Papaya has a tonic effect on the stomach and intestines. The fruit contains the digestive enzyme papain that aids in digestion. Moreover, it is a rich source of fibre which helps to prevent constipation.
Muesli is often likened to granola, but it’s typically a more natural option with less sugar, making it the healthier option of the two. So, why else should you favor this mish-mash first thing in the morning? Here are eight other reasons you should consider this meal replacement option... Lean endurance take;
It’s Healthier Than Other Cereals; Sugary cereals and delicacies from your local doughnut shop may be tempting, but they’re full of sugar, and who knows what else.
Muesli often has less sugar and fewer calories than pastries and breakfast sandwiches. Plus, since you control your concoction, you can make sure nothing processed or full of sugar makes its way into your meal.
It’s High in Fiber and Whole Grains; While it’s hard to gauge exactly how much fiber is in muesli because there are so many different combinations one can make, the dish is typically high in fiber and whole grains — both of which are good for your digestive system. Fiber and whole grains can regulate your digestive tract.
You’ll Stay Fuller, Longer; Not only do fiber and whole grains help keep your tummy in check, they’re also filling. You won’t find yourself starving for a doughnut shortly after eating. Additionally, raw oats contain a ton of resistant starch, making muesli an extremely filling breakfast that takes a long time to digest. As the resistant starch is broken down in your stomach, digestive acids that suppress your appetite are released and your metabolism speeds up, so you’ll burn more calories in less time.
It’s Good for Your Heart
It’s Satisfying
You Can Add Protein…And pretty much whatever else you want! Adding nuts can incorporate protein and omega-3 fatty acids into your breakfast, while other ingredients like fruit can give you a healthy dose of potassium, fiber, vitamin E, C, B-12, and more.
You’ll Avoid Eating Something Unhealthy; By choosing muesli as your go-to breakfast, you’ll save yourself from potentially eating something fattening or full of sugar that could damage your health, and your waistline.
With muesli, you’ll be making a smart breakfast decision that will benefit you all day long.
With 17 grams of protein in this low-calorie drink offers a filling and healthy breakfast option thats quick to whip up. You can use raspberries, blueberries and strawberries, but any fruit combination would work in this versatile recipe. Lean endurance takeaways;
High in protein to satiate
Lower in total calories based on a lower training volume day or week.
High in fiber; foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.
If you’re in the habit of grabbing a hot egg sandwich on your way to work, this breakfast burrito byis for you. Make these burritos in advance, then wrap them up and freeze. When you wake up in the morning, simply pop one in the toaster oven to heat while you’re getting ready, then take it with you on the go - genius! Lean Endurance take;
Warm breakfast meals help to satiate as does protein.
This is a great way to fill up for the day and no “break the bank”.
A mix of fiber and protein to keep you full.
Sweet potatoes - the suer food of being regularly active!
