What Should I Eat For Breakfast?

Some of the most frequently asked questions in the fitness industry are “Should I eat breakfast” and “What should I eat for breakfast?” As you all have probably heard a million times before, breakfast is absolutely the most important meal of the day, but starting the day with the proper macronutrients to set yourself up for the rest of the day is even more important!

As a competitor, trainer, and coach, I practice and preach a high protein, moderate fat and low glycemic diet. Taking in a high carbohydrate and sugary breakfast will set yourself up for insulin spikes and blood sugar drops throughout the day which can be extremely detrimental to fat loss! Start your day with this high protein and low glycemic (and super easy) recipe to ensure you have a proper breakfast every morning for the entire week!

KTown’s Kick Start Oat Muffins

Makes 12 Muffins (Serving Size 2 muffins)



  • 248 calories
  • 24g carbs
  • 4g fat
  • 27g protein
  • 4g sugar


  • 2 cups old fashioned oats
  • 2 cups diced fresh strawberries
  • 3 scoops Whey Protein (I used Chocolate)
  • 3 cups liquid egg whites
  • 2 cups unsweetened almond milk


  1. Preheat oven to 350 degrees
  2. Mix all ingredients well in a large mixing bowl
  3. Spray 12 count cup cake tin with Spray Non-stick Cooking Oil (I use Pam)
  4. Evenly distribute mixture amongst the 12 cup cake spaces, making sure to use/distribute the liquid at the bottom of the mixing bowl
  5. Bake for 25 minutes


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