© 2019 by Crystal Waltman

Weight Loss - How to Food Prep Breakfast

November 4, 2017


Whether your goal is to lose body fat, increase lean muscle, supercharge your energy, have glowingly beautiful skin or become vibrantly healthy; one thing is crystal clear - The best way to get started on the right nutrition program is to start your day with a great breakfast. It is the one meal I consider a non-negotiable – as in “not open to discussion or consideration” – because it is simply that crucial to achieving the optimal nutrition you will need for fast, smart results.




With that said, let’s talk about some easy ways to make preparing and enjoying a great breakfast an automatic part of your day. First, it should consist of a healthy protein and carb source as shown in the three Healthy Breakfast examples. Secondly, it should have enough variety so that you can vary your nutritional sources and don’t get burnt out eating the same meal day after day. And third, it should be quick and easy to prepare otherwise you’ll opt to skip breakfast all together or eat something less nutritious instead. So take a look at these samples and adjust them to your overall activities and goals.


Immediately after waking up, drink at least 8 oz. of water.


Mixed Berry Protein Shake 

1 scoop  chocolate protein - vegan 

1 cup mixed berries

6 oz almond milk 

8 oz water

14 almonds 

1 tsp of oatmeal 



2 egg whites 

1 full egg

1 cup spinach

1/2 tomatoes

pinch of cayenne is you want hot



1/2 cup steel cut oatmeal 

1/2 cup almond milk 

Dried berries 


Online nutritional coaching available at www.crystalwaltman.com click here to schedule a 15 min consultation.


Have questions, feedback, suggestions or personal requests for online coaching?

Call me, Crystal at 480-206-6136


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