The Breakfast of Champions!


They say breakfast is the most important meal of the day, you gotta start your day the right way. They say that without a well balanced breakfast, you wouldn’t be on your game. They say the early bird gets the worm. I’m assuming that is in reference to breakfast somehow. Wow, “they” sure say a lot of things, don’t they?

Turns out, “they” were right…about this one anyway.

Here is a brief timeline of my typical daily breakfast habits over the last 25 years.

20’s – Cigarettes and coffee

30’s and early 40’s- Coffee, green tea and water

44 – now – 4 to 6 oz protein, 4oz grain, and 6oz of fruit, green tea and water

Notice anything about this timeline, like maybe breakfast wasn’t my thing for, oh, I don’t know, let’s say 24 years? Yeah, I noticed that too. See, it’s not like I didn’t know I was supposed to eat breakfast. I guess I was just too busy. Well, at least that’s the way I remember it. Anyway, the point I guess I’m try to get to is this; If someone went 23 years without really eating breakfast and then changed so dramatically, maybe anyone can change.

My wife and I made some pretty drastic lifestyle changes, which included a very structured and rigid diet. This kind of forced my hand. If I wanted to get healthier, I needed to change my routine. It started off a little rough. It was almost like force feeding myself each morning. Then, one morning I was super busy and didn’t take time to eat breakfast. By about 11 that morning, I had turned into quite the bear. My wife asked why I was acting so gruff and I didn’t have an answer, until I realized…oh boy, I didn’t eat breakfast. Being a breakfast newbie, I was unaccustomed to this reaction my brain/body was having. Now, breakfast has become an important way to start the day, one that I actually look forward to. Below is a recipe idea, though, thankfully, it doesn’t contain any worms.

Super Starter Waffles

Serves 1, but can easily be multiplied for a larger batch


1 oz dry oats

1 egg

1/2 oz peanut butter (any nut butter will do, but make sure it is without sugar)

1/8 teaspoon baking powder

1/8 teaspoon baking soda

1/4 teaspoon cinnamon or apple pie/pumpkin spice

1/4 teaspoon pure vanilla extract

3 oz banana (medium)

3 oz blueberries or any berry you like

2 oz plain greek yogurt *

1/2 oz peanut butter (any nut butter will do, but make sure it is without sugar)


Heat waffle iron, as you are waiting combine all ingredients up to, but excluding blueberry, in a mixing bowl. Mash everything together to form a wet batter. It will be lumpy. Spray waffle iron with cooking spray and slowly add the batter. Lower the lid gently, as it will want to squirt out the sides. Be ready to catch any overflow, meanwhile combine the yogurt and 1/2 oz peanut butter to make a spread. The waffle only takes 3-4 minutes and should be a deep brown color. Place on plate and top with spread and blue berries.

Another way to make this recipe is by making muffins. Just preheat the oven to 350F, and make exactly the same way with the following changes; 1 oz peanut butter in the batter (omitting the yogurt) and place the berries on top of the muffins before baking. Spray the muffin pan, measure out five muffins, bake for 18-20 minutes and let cool on a rack a few minutes before eating.


I have read many variations on this recipe, but the main idea is to have zero flour or sugar. The portion control is important, too. A good healthy breakfast will have a more positive effect than a big plate full of food. Looking back at my breakfast timeline, I haven’t the slightest idea how I made it this far. Huh, I guess you can teach an old dog new tricks!

*BLE note – This recipe is based on the protein allotment for men, remove the yogurt if it is not compliant for you.

Cheers, Blue

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