Breakfast by Elena Veselova

Photo by Elena Veselova/

They say breakfast is the most important meal of the day, but it can also be the most confusing. When is the best time to eat? How much protein is enough? Should you have eggs? Or oatmeal? Or both?

To simplify matters, we went straight to the experts: four esteemed women from the fitness world who have this healthy eating thing down to a science. We asked them each to share one of her go-to day starters. Not only did we get some tasty ideas (surprise, they’re not just egg white omelettes), we also learned two very important lessons. One, nutrition experts really love protein pancakes, and two, a big glass of H20 is key to kickstarting a healthy day. So what else are these fit foodies noshing on upon rising? Keep reading to find out.

Shoshana Pritzker

1 cup Shredded Wheat ‘N Bran cereal with Fairlife High Protein skim milk, topped with 1 teaspoon shredded coconut, 1 tablespoon slivered almonds, ½ sliced banana and Splenda, and 2-3 hard-boiled egg whites on the side.

First thing in the morning. She starts with a big glass of water and follows that with breakfast.


Her breakfast rule of thumb is to always have a good dose of protein (20-30 g) paired with a high-fiber grain (30-40 g).

Tiffany Bachus

Smoothie with 1 scoop protein powder (either whey or plant-based), 4 oz water, 4 oz unsweetened almond milk, ½ frozen banana, 1 tablespoon chia seeds, 1 tablespoon raw almond butter or peanut butter.

7:45 am (1.5-2 hours pre-workout)

Tiffani loves this quick and easy smoothie because it makes rushed mornings a little easier.

Jenn Pike

Four whole organic eggs with sautéed greens and fresh tomatoes.

Approximately 6-7am, after first consuming 500 ml of water and an elixir made of loose leaf tea, spices, coconut oil and cashew milk (instead of coffee).


This hassle-free meal has your fats and proteins covered first thing in the morning, plus it’s a rich source of minerals like iron, magnesium and calcium. Jenn says she’s always less likely to be hit by cravings thanks to the hormone-balancing and satiating benefits of this breakfast combo.

Ashley Conrad

Protein pancakes or waffles:
1 scoop Clutch Bodyshop Baking Mix
1/4 cup Lynda’s gluten-free pancake mix
3-4 oz unsweetened vanilla almond milk
1 Tbsp ground flax seed
1 whole organic egg
Sliced banana or blueberries

Cinnamon (optional)
1 tsp virgin coconut oil (butter alternative)
1 Tbsp pure grade A maple syrup OR sprinkled Stevia for a zero sugar/calorie option

Immediately upon waking (if she’s not training), which is somewhere between 5:30 and 6am.


For this self-proclaimed carb addict who grew up eating French toast, pancakes and waffles every morning, egg whites and oatmeal just won’t cut it. This recipe delivers a hit of protein while curbing her carb cravings.

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