How to Choose a Breakfast to Fit Your Goals!

Before I start this post, I just want y’all to know that I don’t think any of the foods in the photos are “bad”. Everything pictured is currently in my house, so obviously, this post is about what the title says. How to choose a breakfast to fit your goals!

Below are two breakfast options, let’s break these down a bit.


  • two pieces of turkey bacon
  • 1/2 cup broccoli
  • 1/2 cup cauliflower
  • 1/4 cup sauerkraut
  • chives garnish
  • two scrambled eggs
  • 1 tsp of coconut oil
  • salt and pepper
  • homemade bread with pat of butter
  • half an apple
  • 3/4 cup Udi’s Gluten Free Vanilla Granola
  • 1 tbsp hemp seeds
  • 8oz glass of unsweetened almond milk
  • half an apple
Approximate calories: 450 Approximate calories: 550
Protein: 23g Protein: 16g
Carbohydrates: 34g Carbohydrates: 76g
Fat: 24g Fat: 25g
Fiber: 7g Fiber: 10g
Sugar: 18g Sugar: 36g
  • high in protein
  • filling
  • low in sugar
  • good protein/fat/carbohydrate ratios
  • contains vegetables
  • lots of flavor
  • contains probiotic (sauerkraut)
  • looks fancy! 🙂
  • prepared quickly
  • easy to make
  • good source of vegan protein
  • lots of flavor
  • can’t really mess it up (over cook it)
  • takes longer to make
  • requires more ingredients
  • could over cook it
  • high in calories/low in satisfaction (fullness)
  • small portion
  • easy to overeat this type of food
  • lacks vegetables
  • could make you hungry faster
  • high in sugar

So which one to choose? It depends on your goals!

For fat loss goals: OPTION 1 is the way to go.

For weight gain goals/endurance athletes (like triathletes): OPTION 2 is the way to go. Heck, if you’re trying to gain weight or are an endurance athlete, you may need to eat both options in one sitting.

Looking at the calories, macro-nutrients, and pros and cons list, which breakfast would you pick?

ACTION STEP: look at your breakfast plate this week. Are your choices in line with your goals? Why or why not? If they are, WOOHOO! High five time! If they’re not, what’s one thing you can do tomorrow to get one step closer to a breakfast that’s more goal appropriate?