Power Breakfast

Power Breakfast

Today’s breakfast. ‘Power’ because I wanted a bit of extra energy for a mountain walk and some wood chopping.

Contents: 100g oats, tbsp (tablespoon) raisins, 1 apple, 1 pear, 1 banana, 1 tbsp ground flax seeds, 1 tbsp chia seeds, 1 tbsp pumpkin seeds, 1 tsp (teaspoon) sesame seeds, 1 tsp poppy seeds, 6 walnut halves, 1 tsp raw unsweetened cacao powder, 1 tsp cinnamon, 400 ml boiled water (could use any type of plant milk – soya, almond, hemp etc). Started the day with 600 ml (big cup!) of herbal tea, and then had a similarly-sized freshly-brewed quite weak black coffee to follow up breakfast.

Have a look below at just what a nutrient-packed breakfast this is:

Energy: 970 kcal, 9% protein, 24% fat, 67% carbs.

54% daily water requirement.

Protein
Protein
25.0
g
45%
    Alanine
1.1
g
No Target
    Arginine
2.2
g
No Target
    Aspartic acid
2.6
g
No Target
    Cystine
0.6
g
91%
    Glutamic acid
5.0
g
No Target
    Glycine
1.3
g
No Target
    Histidine
0.6
g
62%
    Hydroxyproline
0.0
g
No Target
    Isoleucine
1.0
g
70%
    Leucine
1.8
g
59%
    Lysine
1.1
g
41%
    Methionine
0.4
g
61%
    Phenylalanine
1.2
g
103%
    Proline
1.0
g
No Target
    Serine
1.3
g
No Target
    Threonine
0.8
g
54%
    Tryptophan
0.4
g
97%
    Tyrosine
0.7
g
59%
    Valine
1.3
g
74%
Carbohydrates
Carbs
171.7
g
132%
    Fiber
35.9
g
120%
    Starch
66.7
g
No Target
    Sugars
57.8
g
No Target
        Fructose
30.7
g
No Target
        Galactose
0.0
g
No Target
        Glucose
17.5
g
No Target
        Maltose
0.0
g
No Target
        Sucrose
9.5
g
No Target
    Added Sugars
0.0
g
No Target
Lipids
Fat
28.2
g
43%
    Monounsaturated
6.1
g
No Target
    Polyunsaturated
15.8
g
No Target
        Omega-3
4.7
g
233%
        Omega-6
11.1
g
79%
    Saturated
3.9
g
n/a
    Trans-Fats
0.0
g
n/a
Cholesterol
0.0
mg
n/a
Vitamins
B1 (Thiamine)
0.9
mg
78%
B2 (Riboflavin)
0.9
mg
68%
B3 (Niacin)
5.1
mg
32%
B5 (Pantothenic Acid)
3.6
mg
72%
B6 (Pyridoxine)
1.0
mg
64%
B12 (Cobalamin)
0.0
µg
0%
Biotin
0.2
µg
1%
Choline
109.2
mg
20%
Folate
125.1
µg
31%
Vitamin A
233.7
IU
8%
Vitamin C
27.1
mg
14%
Vitamin D
0.0
IU
0%
Vitamin E
1.7
mg
11%
Vitamin K
88.0
µg
73%
Minerals
Calcium
321.8
mg
40%
Chromium
0.0
µg
0%
Copper
1.6
mg
173%
Fluoride
0.0
µg
0%
Iodine
0.0
µg
0%
Iron
10.0
mg
111%
Magnesium
379.7
mg
90%
Manganese
6.5
mg
283%
Molybdenum
0.0
µg
0%
Phosphorus
823.3
mg
118%
Potassium
1884.5
mg
40%
Selenium
40.7
µg
74%
Sodium
52.8
mg
5%
Zinc
6.8
mg
62%