Patrick Fellows is a 5 time Ironman, TEDx giving, 32 miles swimming, endurance coaching, healthy cooking, entrepreneur and musician.  Born in Dearborn, MI, raised in Mississippi and a Louisianian for 30 years, 

Breakfast time


After yesterday’s post I figured we could keep the ball rolling and focus on some of the actual things to eat. My ask is that you suspend your disbelief and give it a try.  

I am a child of the 80’s and my breakfast for the better part of a decade was cereal. Frosted Flakes and Fruity Pebbles were probably my favorites followed closely by Lucky Charms and Apple Jacks. I mean really any sugary delicious cereal was good enough for me.  

Somewhere in college I quit liking milk. So naturally I just quit eating breakfast. Stellar plan for sure, but 20 year old me had shit figured out. Or something. 

Did I ever mention that I don’t like anything. I also just remembered that I didn’t eat much in the way of eggs from 97-2003 as well. Anyhow, all of this is to say, breakfast wasn’t important to me. 

It’s now (and should have been) the most important meal of the day. It doesn’t have to be elaborate but breakfast sets you on the right path for solid eating throughout the day. Forget/skip breakfast and you eat shitty snacks. Eat shitty snacks and you probably go into lunch hungry and make other bad choices. And so on and so on. 

So what should you eat. If you’re following the guidelines I set out yesterday and have set up a timeline of how long you’re going to get strict, then my first piece of advice is to keep it simple stupid. Find an easily repeatable meal and eat the same thing most every day. 

Most days I work out I will eat a half a bagel or some sort of granola bar and a banana with coffee before I train and then I’ll follow it up with 3 scrambled eggs with a quarter or half of an avocado. Simple. Easy. 

I’ll also eat a salad at 8 am. Or eggs with a scoop of leftover red beans. Whatever. I just make sure it has some protein and a little fat. The idea is that you are getting something that will burn slowly as opposed to Lucky Charms or a donut. Which will have you starving by 9 a.m. 

Simple. Repeatable. Low in simple sugars and you’re good to go. 

Depending on your activity level you can eat a little more carbs but really I tend to think we get plenty of bread and carbs already so going without it at breakfast isn’t the end of the world. 

Here’s a few more easy things on the good list

Avocado toast @FRESHJUNKIE!

Oatmeal (not flavored/instant). Add fruit, a touch of honey. Maybe some nuts. 

Smoothies with added veggies (avocado, spinach, kale) and protein powder you like. 


1  cup whole wheat pastry flour

1⁄2 teaspoon baking soda

1  teaspoon baking powder

1  cup skim milk

1  egg

1⁄2 cup plain yogurt 

Mix it up. Skillet them. The end. 

Finally, breakfast tacos. Add salsa and slap them scrambled eggs and avocado in a tortilla. WW if possible. 

So tomorrow you have options and less excuses. 


Living your best life!!!!

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