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
|
|