It's a smoothie, because I like something quick, easy, and sweet tasting in the morning.
Josh's Breakfast Smoothie:
2 servings Egg Whites (pasteurized) – 60 calories, 12g of protein
1 Açai – 100 calories
1 Banana – 100 calories
1/2 cup Water – 0 calories
Stevia – 0 calories
It's 260 calories, and it tastes awesome.
Ok, I admit it – I usually double the Açai So it's 2 original Açai packets, 2 servings of egg whites, 1 bananas, 1 cup of water, and extra Stevia. That way it fits better into my caloric requirements for the day.
You've got to take a look at what you need, calorie wise, each day. I'm shooting for 3500 calories per day. A female client with a weight loss goal may be in the 1400-1700 calorie range. It all depends on your body and your goals.
I like to use egg whites because whey protein powder doesn't agree with me. Also, egg whites are pretty much tasteless.
I use Pasteurized egg whites because they won't give you salmonella
Açai is an Amazon rainforest fruit I got hooked on while I was in Rio De Janeiro, Brazil. People keep saying it's really healthy and stuff, but I just like the taste.
I get the Açai that's sweetened with guarana syrup. If you get the pure Açai, it's a little bit bitter.
If you didn't want to use Açai (it's a little spendy), you could use a cup of strawberries (only 50 calories). Or, if you've got some calories to spare, you could do both Açai and Strawberries, and the smoothie would still only be 310 total.
Stevia is a root that is really sweet. I prefer Stevia to artificial sweeteners like aspartame and acesulfame, or anything else that kills lab rats.
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Josh News: The Making Of The Fitness and Fat Loss Blog
"Why so many articles on celebrity fitness?" People ask.
I don't know. I kinda just write about what ever sounds like fun to write about.
Here is how I write. Once a month I'll write the first 10% of about 15 articles.
Then, over the course of the month, I'll fill in the four that look like the most fun to write.
So that's why it kind of goes in phases, like a month of nutrition, or a month of celebrity workouts.
And I'm always intrigued by people who have the bodies my clients want. I always want to know, who's doing smart workouts? Who's doing stupid workouts but has perfect nutrition? Who's lying about not being on a diet? It's all really fun for me.
Also, I feel like if I always write about what's fun for me to write about, then the quality will always be up.
I've got some articles I've been trying to finish for a year. I figure there is a reason for that.
Some articles don't seem like work at all, like I'm just playing. Those are the ones that typically get the most readers.
Do you use Twitter?
It's like the ultimate micro-blog.
If you want access to like way too much information about what I'm up to – follow me on twitter!
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By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds
Josh is currently finishing up his second book Fighter Workouts for Fat Loss
Josh is a fat loss expert, a level 2 kettlebell instructor and 24 Hour Fitness Master Trainer in Denver, Colorado. Josh helps women and men lose stubborn fat.
© Joshua Hillis 2008
It’s been five minutes, and I’m already getting the question – “Do I really drink the egg whites?”
Yes.
They’re pasteurized, so they’re safe raw.
And they taste WAY better than the powdered egg protein.
Try some in your next smoothie, you’ll be shocked at how good it is.
And I don’t even like the taste of eggs.
Ditto on the egg whites. Easy, quick protein and it doesn’t have all the extra stuff protein powders do. I have really been watching my diet and how ‘real’ it is. I feel bad because I have quite a few powders so I only use them if I have to OR I mix my smoothie with egg whites and less powder.
Powders are full of all kinds of stuff when our bodies really need REAL food. Egg whites fit into the real food category. I think is is kind of crazy how our society thinks of some protein bars being more “healthy” than say an apple (because of the sugars).
I totally agree!
Apples over protein bars!
I’ve got this great almond butter that’s sweetened with just a little maple syrup.
In a perfect world, an apple and almond butter would always be my preferable snack.
Or lunch meat and a banana.
Hi Josh,
I use 1/2 cup of those AllWhites every morning in my omelette! I love those. Your 12g of protein in your smoothie got me thinking – what do you think about the protein “rule” – 1g protein per lb of bodyweight? Because the weight lifting crowd on the internet has me thinking I need to have 130g protein a day, which means 26g per meal. 26g is hard to do and I almost never make that goal. More like 100g. This is for a fat loss situation.
Mmmmmm. Talking nutrition at night makes me hungry.
Hi Candice!
Truth is, 12g of protein is less than I’d like (for myself) at that meal. With the powders I could really easily get up to 40g of protein there, but protein powder tastes like ass.
I think you’re doing fine with 100g of protein per day, especially for a fat loss goal.
In fact, most of my female clients who are really on point are right at 100g of protein per day.
I know, I’m totally hungry now also!
I had a couple questions about the breakfast smoothie:
Where do you get Acai smoothie mix and stevia?
Would the smoothie taste just as good with silken tofu or soymilk substituted for the eggs? (I don’t like eggs and I’m lactose intolerant)
On the fitness blog, I say keep up the good work. I like the emphasis on whole food nutrition and full body workouts. I’m an aspiring fashion model and I use a lot of tips from this blog to improve my workouts. I’m working to achieve a body that is small, but toned. I don’t want to emulate the size 00 look.
I find celebrity workout articles to be useful as well. They’ve given me a few new workouts to add to my routine. But I only incorporate celebrity workouts that make sense with my body type and fitness goals.
Hi AnnaMaria!
I don’t do tofu, so you’ll have to try it and let me know.
The Açai and Stevia I get at Whole Foods.
As far as the liquid egg whites – without the yolks, it doesn’t “taste like eggs” at all. I’m lactose intolerant, and whey protein just doesn’t agree with me, with is what lead me to egg whites in the first place. I know, it sounds gross, but it’s awesome =)
That’s cool that you’re going for the small but toned look, instead of just the small… smaller… disappearing look!
Keep me posted about the tofu =)
Hi Josh!
Thanks for the great recipe! I tried it this morning it was great. I couldn’t believe I did not taste the egg whites.
Thanks again!
Are there any power/protein bars you recommend or just real food like nuts and fruit?? I’m a six time a day eater otherwise I bonk big time in my workouts.
Richelle, I’m glad you liked it!
Trudee, I actually like Apex’s Breakfast Squares. You have to be careful though – the first ones they came out with were oatmeal, whey protein, egg and apple. Now they have some that are straight up candy.
So as long as you get the oatmeal apple, the oatmeal raisin, or oatmeal banana, you’re ok.
I’d avoid the chocolate brownie (with real Hershey’s chocolate!) and the peanut butter brownie (with real Reese’s peanut butter!) ’cause they’re just candy with protein.
That being said, any time you can just do real food, that would be preferable.
But I’m a realist. I’d rather have you eat a breakfast square than miss a snack.
Egg white is one of the best fat burning food because it is high in protein. It is absorbed slowly into our body after digestion, thus giving us a constant supply of amino acids which will help to build muscle and burn fat.
Because egg white is digested slowly and has high water content, we will not feel hungry so easily, thus reduce our craving for food.
Hey Josh,
This made me wonder: what do you think of the ‘protein shake diet’ that so many people are on at the moment. I have friends who are doing 2 protein shakes a day for breakfast and lunch and then having salad and chicken for dinner every day. It sounds boring…but they are losing weight and not feeling deprived or tired and still have energy to work out (or so they claim anyway)
What do you think of these ‘diets’?
Hi Josh!
You were right about the egg whites – they are a great addition to a smoothie! I also recommended them to some of my clients – I am a personal trainer – and they loved them!
Thanks Again!
I’m an avid fitness nut but I could never bring myself to choke down raw eggs, I hardly like eggs cooked but force myself to eat them or a protein shake if I’m in a rush. I’m now 3 months pregnant and my fitness seems to be lacking focus. I seem to be gaining weight way too fast! I guess I cant beat myself upo about it but its hard not to when I was in great shape before. I don’t think Ive seen the rain forest fruit here, I’ll have to look next time at the health store! http://www.usfitnessclubs.com
I’m an avid fitness nut but I could never bring myself to choke down raw eggs, I hardly like eggs cooked but force myself to eat them or a protein shake if I’m in a rush. I’m now 3 months pregnant and my fitness seems to be lacking focus. I seem to be gaining weight way too fast! I guess I cant beat myself upo about it but its hard not to when I was in great shape before. I don’t think Ive seen the rain forest fruit here, I’ll have to look next time at the health store! http://www.usfitnessclubs.com
Nice Post. Here is a fitness tip for all: Water Works for Weight Loss Nothing quells the appetite like water, lots and lots of water. Start out with two quart bottles in the morning and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight (8-ounce) bottles or four pint (16-ounce) bottles to carry around with you all day. Freeze half of them the night before and they will last all day, even in a hot car. Keep some unfrozen so they will be ready to drink immediately. Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water before dinner, if possible, so you’re not up half the night going to the bathroom. Water not only fills you up and lessens your appetite, it prevents those “hungry horrors” we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion. Now, start splashing.
This smoothie is amazing! If you’re even thinking about it – try it, or you’ll be sorry. Took me a few rounds at Whole Foods to find the acai (it’s in the frozen foods section). Cool thing is it comes in a pack of individual serving sizes. Couldn’t find stevia so I modified and I use a 1/2 a cup of light soy milk which gives me vanilla and sweetness. I add some ice to the blender when I’m in the frosty mood. I use frozen berries if I don’t have fresh ones. The egg whites are awesome (no eggy taste at all). I have this in the morning or post workout. LOVE IT! Josh you’re the best.
LOVE YOUR BLOG.
just stumbled upon you….
MizFit