the monday-meal: 10.10.11

Sure they say it’s the most important meal of the day, but breakfast can also become the day’s most drab and repetitive as rushing to work – perhaps after a morning training session – can make the convenience of cereal, toast, bagels and the like too attractive to pass up. Pour cereal, add milk, mosh on banana, repeat tomorrow. There’s nothing wrong with cereal, many are awesome and if you choose the right one, they can be a surefire way to get the essential nutrients and fuel for a long day.


But what if we wanted to enjoy something on par with our Sunday brunch favorite in the same amount of time it took to make any of the aforementioned breakfast staples? This five-minute recipe will help you do just that.


Flax Seed waffles topped with greek yogurt and blueberries. This is as simple as – toast, plop, top and eat. It couldn’t be a better fuel combination and it’s so tasty that you’ll want to rethink that $13.50 you spend on waffles Sunday mornings.


Nature’s Path Flax Plus Frozen Waffles– These organic waffles use 100% whole wheat flour and flax seeds will give you a great combo of quality complex carbs and Omega-3 essential fatty acids. Those looking for less…ehm, fiber…in their morning, opt for a waffle that uses a combination of wheat flour and whole wheat flour.


FAGE Total 0% Greek Yogurt– Any Greek yogurt will do and it should probably be fat free. A whole serving (1 cup) piles high on the waffles, but it’s worth the 23 grams of protein. The thickness of Greek yogurt is what makes this work because it isn’t runny and doesn’t soak the waffles. And it emulates whipped cream…


Frozen Blueberries – Sure you can use fresh blueberries, but at a fraction of a cost per ounce and likely higher in nutrients due to immediacy of the freeze, frozen fruit and vegetables are a great way to have fresh fruit whenever you’d like. Defrost while the waffles are toasting.

Throw a banana on the side and sit down to a 485 calorie, nutrient-packed start to your day. For those needing a bit more in the caloric bank, spread the serving of Greek yogurt and berries across three waffles if carbs are the call (totaling 575 calories). Going to need a little more protein instead? One large egg will bump the protein up 5g with a side of HDLs (555 calories).

But wouldn’t an egg (or two) take this from a 5 minute meal and turn it into a much longer, messier endeavor? Well, we’ll show you on the next Monday Meal that it doesn’t have to! See you next week.

Item Name Calories Sugars Carbs Fats Protein Cholesterol Sodium Dietary Fiber
Nature’s Path Organic Flax Plus Frozen Waffles 180 5g 26g 7g 5g 0mg 380mg 5g
FAGE 0% Yogurt 130 9g 9g 0g 23g 0mg 85 0g
Blueberries Frozen 70 12g 17g .6g 0g 0mg 1mg 4g
Banana, medium 105 14g 27g 0g 1g 0mg 1mg 3g
1 Brown Egg (optional) 70 0g 1g 4.0g 6.3g 180mg 60mg 0g

1 thought on “the monday-meal: 10.10.11

  1. Pingback: the monday-meal: 10.17.11 | junk-miles

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