High Fiber Breakfast for Endurance Athletes
Breakfast is the most important meal of the day!
Try these nutrient-dense breakfast ideas. Each option is a good source of fiber, complex carbohydrates, and protein, ensuring sustained energy and muscle recovery. Portions can vary depending on athletes needs and training regimen.
Nutrient-Dense Breakfast Ideas
Download a PDF of these recipes.
Steel Cut Oats
Ingredients
½ cup steel cut oats, dry
1 tsp chia seeds
1 tablespoon ground flaxseed meal
1 large banana, sliced (and/or ½ cup berries)
2 Tablespoons chopped nuts (almonds, walnuts)
2 Tablespoons brown sugar
Preparation
Cook oats with water or milk according to package directions. Stir in chia, flaxseed meal. Top with banana, berries, nuts and sugar to taste.
Approximate Nutrition
Carbs: ~95g
Protein: ~16g
Fiber: ~16g
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Greek Yogurt Parfait
Ingredients:
1 cup vanilla Greek yogurt
1 cup whole grain granola
1/2 cup sliced peaches
½ cup berries of any kind
2 Tablespoons pumpkin seeds/sunflower seeds
1 Tablespoon honey or syrup
Preparation
Layer the ingredients in a bowl. Top with pumpkin seeds and drizzle with honey.
Approximate Nutrition
Carbs: ~100g
Protein: ~32g
Fiber: ~14g
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Blueberry Protein Smoothie
Ingredients
1 cup frozen blueberries
1 ripe banana
1 cup vanilla soy milk
3 ounces silken tofu (can also use vanilla greek yogurt)
1 tablespoon chia seeds
½ cup orange juice (juice from 1 orange)
1 teaspoon lime juice
Preparation
Blend all ingredients until smooth.
Approximate Nutrition
Carbs: ~74g
Protein: ~20g
Fiber: ~12g
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Whole Wheat Toast with Fixings
Ingredients:
4 slices of whole wheat bread
1 large avocado, mashed
2 tablespoons peanut butter
1 small apple, sliced
1/4 cup raisins
Preparation
Toast the bread. On two slices, spread the peanut butter. On the other two slices, spread the mashed avocado. Top the peanut butter with slices with apple slices and raisins.
Approximate Nutrition:
Carbs: ~100g
Protein: ~25g
Fiber: ~17g
The Breakfast Burrito
Ingredients:
2 large whole wheat tortillas
3 large eggs, scrambled
1/2 cup black beans, rinsed and drained
1/2 cup sweet potato, diced and roasted
1/4 cup avocado, sliced
1/4 cup salsa
Preparation
Scramble the eggs. In a separate pan, heat the black beans and roasted sweet potato. Fill the tortillas with the eggs, beans, sweet potato, avocado, and salsa. Roll up and enjoy.
Approximate Nutrition
Carbs: ~102g
Protein: ~24g
Fiber: ~20g
Breakfast Glow-Up Videos
Low-key simple, high-key delish. Team vids + creative recipes to fuel your runs (or just make you look pro at breakfast).
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Tie for 3rd Place Winner!
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