Breakfast For Everyday Champions

It is common knowledge that breakfast is the most important meal of the day. This doesn’t mean you simply have to have breakfast, but rather that the right combination can make all the difference. Having a morning packed with the right nutrients can have a huge impact on how you feel all day long.

There isn’t one formula when it comes to nutrition, exercise, or anything else in life for that matter. That being said, if you are looking to improve your alertness, stabilize your energy levels, and improve your performance during workouts, we suggest trying to focus your morning meal on high quality protein and fats. We’ve put together some of our favorite breakfasts that keeps us satisfied, while performing at our best all day! Here is what the team at Lantinga Vita says about breakfast.



Trail runner, triathlete, President and Founder at Lantinga Vita

I like to take my time in the morning to make a good breakfast, do a little yoga or stretch and start thinking about the day ahead. My favorite breakfast when I’m short on time is yogurt, nuts and seeds with loads of fresh fruit. This combo is full of great nutrients, antioxidants, omega-3’s, fiber, calcium and a perfect start to my day.

I will usually put the seeds and honey or maple syrup in the yogurt when I wake up and eat about half an hour later so the chia seeds have time to soak. If you run out of the door in the morning, you can always prepare this the night before and add your fruit in the morning.

  • 1 cup plain 2% yogurt
  • 2 tbs hemp seeds
  • 2 tbs chia seeds
  • 1 tbs of natural sweetener such as honey or maple syrup
  • Small handful of all natural nuts such as pecans or almonds
  • Fresh berries, banana, or mango

Mango and yogurt in a bowlBreakfast_Nina



Ultramarathon runner, fitness fanatic, Sales and Promotions at Lantinga Vita

 Morning is the best time to fuel up and is often is the busiest time of your day. For this reason I choose to go the quick, simple and healthy route. Keep it fun and tasty, and don’t be afraid to throw in a toast and maybe some bacon. Most mornings I will eat a combination of these:

  • 2 to 3 poached eggs on spinach with a light drizzle of balsamic vinegar and olive oil.
  • A handful of nuts and seeds and a few slices of avocado.
  • I like to get my carbohydrates from fruit like a banana and fresh berries.
  • Have some quinoa around? Add some!
  • I also take fish oil supplements, water and a coffee.
  • A nice glass of orange or grapefruit juice with no added sugar.

fruits and nuts on a plate



World Beauty Fitness & Fashion Pro, personal trainer, student.

As a WBFF Pro and personal trainer, my days are always packed with training and work so it is very important that I start my day with a low carb breakfast that will sustain me for the busy day ahead. Close to WBFF competitions I follow a strict diet and training schedule to make sure I look and perform my best. This pancake recipe is very simple to make and gives me the protein and energy I need to stay in top shape. Simply mix these ingredients in a blender and cook like a regular pancake! Coconut oil for cooking adds great flavor as well!

  • 1/3 banana
  • 1/3 cup oatmeal
  • 1 cup egg whites.

oats, eggs white, and a banana



Crossfit Level 1 certified trainer, student, bartender

When it comes to breakfast…eat it!!! I always try to eat within an hour of waking up.  The first thing I look for in my fridge in the morning is my protein, whether it happens to be chicken, beef, eggs or a combination of these. I try to keep variety in my mornings and keep it fresh! The second thing I go for is some green veggies like spinach, asparagus or zucchini or some fresh fruit. Here’s a snapshot of what I ate this morning.

  • Deer sausage, boiled then finished in the pan using coconut oil
  • 2 poached eggs
  • A good portion of blanched kale
  • If there’s avocado on hand, it’s always my first choice. If not, I’ll add some nuts or seeds.
  • A big glass of water with fresh lime and sea salt.

eggs, avocado, and sausages on a plateRaph_breakfast


Now it’s your turn!

Here are a few healthy sources of fat and protein so you can create your own combination. Aim for 20 to 30 grams of protein and 10 to 20 grams of fat, always depending on your body composition and your activity levels.


  • Eggs
  • Quinoa
  • Fish such as albacore tuna, salmon, sardines and rainbow trout
  • Lean meats such as turkey, chicken, buffalo, venison


  • Avocado
  • Raw coconut
  • Coconut Oil
  • Olive oil
  • Raw nuts such as almonds, macadamia and walnuts
  • Seeds such as chia and hemp


For some good reads on breakfast, check these out!

 The Meat and Nuts Breakfast

Veganizing the Meat and Nuts Breakfast and Why You Should Too

 7 Protein-Rich Vegetarian Breakfasts

What’s the healthiest breakfast?