Power Packed Breakfast in 5!

Breakfast is a MUST for athletes of all ages as it is what jumpstarts your metabolism and sets a base for your day. Athletes that don’t eat breakfast tend to be sluggish throughout school and have less energy later in the day at practice. Fueling up with nutrient-rich foods is essential for taking your game to the next level and it starts with breakfast!

Breakfast Checklist

  • Make sure your breakfast consists of complex carbohydrates (ex: whole grain cereal, wheat bread, fruit, low-fat milk), protein (ex: eggs/egg whites, lean meat, nuts), and some healthy fat (peanut butter, nuts, light cream cheese)

  • Look for whole wheat bread and grain products instead of white/refined products

  • Choose low-fat (skim, 1% or 2%) milk and dairy products

  • Limit your intake of fried foods, grease, and extra gravies & sauces

  • Aim to get fruit into your breakfast either as a juice or as a whole fruit

500 Calorie Breakfasts At Home…A Must for EVERY Athlete

  • 1 whole wheat bagel with 2 Tablespoons peanut butter, 8 oz cup low-milk

  • 1 whole wheat English muffin toasted w with 2oz ham, 1 egg, 1 slice 2% cheese, 1 banana, 8 oz cup low-fat milk

  • 1 cup whole grain cereal with low-fat milk, 6 oz low-fat Greek yogurt with ½ cup berries, 1 egg

  • Smoothie made with 8 oz low-fat milk, 1 banana, 1 cup blueberries, 1 Tbs. peanut butter and 1 scoop whey protein powder

  • 200-250 calorie energy (protein) bar, 8 oz low-fat milk, 1 fruit and a small hand full nuts

  • 2 pieces whole wheat toast with 2 Tablespoons peanut butter, 1 string cheese, 1 fruit

  • 1 whole grain waffles with 1 Tablespoon butter and 1 Tbs. honey, 6 oz low-fat Greek yogurt and 1 egg

  • 1 pack whole grain crunchy granola bars dipped in 6 oz low-fat vanilla Greek yogurt, 8 oz low-fat milk, and a small handful nuts

  • 6 oz Greek yogurt with ½ cup whole grain cereal mixed in, 1 slice whole wheat toast with 1 slice 2% cheese melted on top, 1 banana

  • 1 pack peanut butter crackers, 12-16 oz low-fat milk, 1 fruit, 1 string cheese

  • 1 pack oatmeal or ½ cup dry oats – cook and stir in ½ scoop whey protein powder and 1 Tbs. peanut butter, 1 fruit 8 oz low-fat milk

  • 1 whole wheat tortilla warm with 1-2 oz turkey/ham, 2 eggs and 1 slice 2% cheese with 1 banana

Healthy Breakfast Choices On-the-Go

Choose: Instead of:

  • Whole wheat bagel w/peanut butter - Biscuits w/butter or gravy

  • Ham & cheese kolache w/low-fat milk - Chocolate covered donuts

  • English muffin w/ham, egg, & cheese - Croissant w/bacon and cheese

  • Protein shake w/milk, yogurt, & fruit - Frappuccino w/syrup & whip cream

  • Protein bar and milk - Pastry or powdered donuts

Amy Goodson, MS, RD, CSSDD, LD is a sports dietitian in the DFW area. She has worked with Texas Christian University Athletics, the Dallas Cowboys, Texas Rangers, FC Dallas Soccer, Jim McLean Golf School and many PGA Tour players as well as with many middle school, high school and endurance athletes. Amy speaks at a variety of nutrition, athletic training and coaching conferences. She is an ambassador/spokesperson for the National Dairy Council, a Dairy Max Health and Wellness Advisory Council member and on the Speakers Bureau for Gatorade Sports Science Institute. Amy is also the co-author of “Swim, Bike, Run – Eat,” a sports nutrition book for triathletes.

Amy received her Bachelor of Science in speech communications from Texas Christian University and Master of Science in exercise and sports nutrition from Texas Woman’s University. She is also a Certified Specialist in Sports Dietetics.

Contact Amy @



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