I'm often asked how I fuel my workouts & how I have so much energy. I have energy because I EAT, people! (And yes, that comma makes all the difference in that sentence!) I am definitely a member of the breakfast-loving species of humans-- for me, sleep, is indeed a time-machine to breakfast. It's what gets me out of bed at 6:30 every morning. Not everyone joins in my enthusiasm. I have had many clients who claim to have no appetite in the morning, that they can't handle eating before a workout. I think these people tend to be more prone to heartburn.
But, if you can manage getting up earlier, it is so very important to get some fuel into your body prior to your workout! I do not believe in fasted cardio. Or fasting at all really, unless you're simply too ill to eat. But that is just me-- I know intermittent fasting is a trend right now that works for some people, and I do say, if it works for you in your life, then who am I to say my way is the only one and true way??! (This applies to pretty much everything in life.)
The point is, most people will perform better, work out harder, and therefore burn more calories and fat when properly and sufficiently fueled. If you can't handle solid foods for breakfast, by all means, do a shake of some sort. I did go through my shake phase, but I found I personally enjoy the act of eating. I like chewing. So I gave up shakes for solids-- I'm sure I'll return someday when all my teeth are gone, but until then, I refuse to liquify my food, despite the commonly-held notion that all fit people drink shakes, as evidenced by the exorbitant amount of shake-selfies in the fitspo stream.
To get to the point, the pics above show how I fuel my workouts & my day-- French toast, baby! Now, I am NOT on a meal plan. I have many options for a healthy breakfast. But I am a creature of habit when it comes to breakfast & lunch, but especially breakfast, and this has been my breakfast of choice for the past year. Perhaps like a whale's song, I'll decide to change it yearly. But I love this too much to consider changing it any time soon.
You'll notice this is carb-heavy! If you're going to enjoy bread, but you're worried about starchy carbs, this is the meal to eat it because you have all day to utilize it! Find a bread you find tasty but also clean and as low-calorie as you need for your goals. This is my bread of choice, Eureka. This brand has funky names, is typically lower in calories per slice (80 vs the 100-150 of any other brand), and is clean and organic. It's just one of those breads you can feel good about.
Okay, this is another where I do not measure anything. Simply combine some liquid egg whites & milk of choice (I've used soy, almond, cashew, and coconut, all with great results) in a shallow, long-enough-to-fit-2-slices-of-bread-side-by-side container, add cinnamon & ginger to taste & whisk with a fork. Then dip your bread. Hopefully you made enough mixture to dip 8 slices, because that's how many you can usually cram onto your George Foreman grill (which you should spray with some coconut oil as it heats). If you don't have a George Foreman, go buy one. Or simply use a griddle or pan. Then you can share with your family, or consider this meal prep for a few days. Top with some plain 0% Fage (or add some stevia if you need it sweeter) and fresh berries. Yum!
FYI, I also enjoy a nice big cup of coffee with just a dash of coconut milk creamer. I eat around 6:30-7 am & experience zero digestive issues in an 8 am or later workout. The key is to find what works for YOU. But try this-- you might like it ;)
As a busy mom of 3, working multiple part-time jobs & volunteering in PTA, I am all about QUICK, EASY, HEALTHY, REALISTIC meals. If it takes longer than 20 minutes or requires hard-to-find ingredients, it's likely not gonna happen! Don't ask me for macros, because that goes against my Real Life mentality-- just know I always balance carbs, protein, & healthy fats.