It’s been a little over a year-ish now since I started taking my weight training seriously. Since then I’ve dialed in what I eat pretty hard.
Well… for breakfast at least. Lunch is on me and I rotate between meals – that’s a post for another time. Dinner is probably is the most variable of meals.
Breakfast, on the other hand, is locked in. For me, it’s been the same thing for the 365+ days and I find it kind of unbelievable that I’ve eaten the same thing for that long. At this point, it’s just routine, which works for me.
- 100g rolled oats
- 40g protein powder
- 100g blueberries
- If there’s another fruit on deck (typically bananas or apples), I’ll throw one of those in and then cut down to 50g of blueberries
- 20g honey
- 250ml drip coffee
That all goes into the blender and that’s my breakfast/pre-workout meal. Honestly, I think this breakfast has turned into a pretty dialed-in pre-workout shake. It covers the big boxes:
- Protein for repair – The scoop of powder gives me around 27g of protein, which helps keep muscle breakdown in check.
- Carbs for fuel – Oats and fruit provide a mix of slow and fast carbs, while the honey kicks in with quick sugar for that extra push.
- Micros and fiber – Blueberries, oats, and fruit bring antioxidants, potassium, and a good dose of fiber, which keeps things balanced.
- Easy on the stomach – Blending it all down means it’s smooth, quick, and easy to digest before training.
If there’s one tweak, it’s that the fat content is pretty low. That’s not a bad thing, but sometimes adding a spoon of peanut butter or some chia seeds could slow things down and make the energy last longer.
For the kind of training I’m doing (heavy strength work and pushing my bench), this combo has been spot on. On high-volume days, I might bump up the carbs with an extra banana. And if I ever train super early, switching oats for something lighter like cream of rice could make it even easier to digest.
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