Yoga can be a major stress reliever and strength-builder. Tons of my nutrition clients include yoga as part of their weekly wellness routine to help them get centered before a busy day or unwind in the evening. What we eat can help foster a calm mindset and keep us energized. I generally recommend starting your day with a balance of protein, healthy fat, and complex carbs for slow-burning energy to get you through the morning.
Some higher-protein breakfast picks to try: eggs, plain yogurt or kefir, nuts, nut butter, or even protein powder if you need an on-the-go option. Some sources of healthy fats include avocado, oils (olive, sesame, coconut, etc), nuts, and seeds. Fruit, starchy veggies like sweet potatoes, whole grains, and beans, peas, and lentils are all great sources of complex carbs.
Sometimes, though, when you’re heading to a morning class before you dive into the rest of your day, you may not feel up for a large breakfast. Who better to ask about breakfast options than yoga instructors themselves? I reached out to several to see how they start their day.
Eggs were one of the most popular breakfast item among yoga instructors. Eggs are a great choice because they offer a stabilizing mix of protein and fat. A 70-calorie large egg will provide about six grams of protein and five grams of fat.
Jacqueline Burge of Desk Yogi says, “I’m usually on the run in the morning to get to the office and drop the kids at school. So I have a regular morning routine and I know I need protein and a touch of caffeine to get going and have energy until lunch. I have two soft boiled eggs and a cup of Yerba mate tea. Then I follow that up with a super food green drink powder that I mix with a small portion of apple juice. It has an incredible mix of vitamins and minerals. A few times a week I add an arugula salad with olive oil or apple slices. I love eating clean, healthy, and simple when I am short on time.”
James Sklar of Yoga with James (part of the YogaFinder community) found his way into teaching in 2008 after giving up his organic restaurant business. He told me, “I have pretty much the same thing for breakfast every day: grass-fed organic eggs, sunny side up with kale cooked in extra virgin coconut oil, finished with sea salt and cilantro.” He also has organic black tea with stevia to start his day.
Avocado toast was another clear winner among the yoga instructors I spoke with. Salt Lake City-based yoga instructor Emily Long has also studied nutrition and worked in the culinary industry, so she knows the importance of that morning meal. She said, “My go-to breakfast is one piece of whole-wheat toast… with half of a smashed avocado and a fried egg. I make the egg with a tiny bit of unsalted butter. I top it with a pinch of salt and pepper. I love this breakfast because it’s filling with healthy fats and proteins, low in simple carbs, and incredibly flavorful. It’s a really quick weekday breakfast that feels like weekend brunch.”
Stephannie Weikert, an instructor and certified yoga therapist of Make Peace with Stress in Baltimore, Maryland, is another fan. “I toast a high-quality piece of wheat or 9-grain bread, put ghee (clarified butter) on it, and half a sliced avocado on top of that with salt and pepper. Then I put two fried or poached eggs on top of that. It’s so delicious I eat it nearly everyday!”
Theresa Polley, founder of Retreat in the Pines in East Texas, adds a side of fresh tomatoes, greens, and walnuts with olive oil to her avocado toast and eggs. “It’s deliciousness! And filling. It keeps me satisfied until lunch time.”
A green smoothie
Renee Kennedy, a yoga instructor in New York City has a no-fail recipe. “I blend up almond milk, banana, avocado, kale, and spinach and pack it in a mason jar,” she told me. “Since my days typically start early and include running from studio class to private client, a breakfast that’s filling yet light is essential… It keeps me going until lunchtime and inspires me to continue eating healthy throughout the day!”
Eloise Le Santo, a Hatha and Yin yoga instructor based in London also likes to start her day with a smoothie. “I add in some organic, grass fed plain protein powder too, as I find this helps keep me full until lunchtime,” she said. “At the moment, my favorite green smoothie is pineapple, spinach, mint, lime, and coconut water. It’s such a nutritious and delicious way to start the day and you can keep trying new recipes so I never get bored!”
Yoga instructor and studio owner Crystal Widmann of Y2B Fit in Philadelphia said, “My go-to breakfast is oatmeal with blueberries and an egg. I eat it almost every day!” This meal offers a winning combination of complex carbs, protein, and fat to keep you energized for hours.
After starting with hot water with lemon and a walk with her dog, Claudia Matles of Yoga, Pilates & Health Counseling by Claudia, sips a freshly-made green juice and follows it with “a yummy bowl of steel cut organic oatmeal with with flax or chia seeds, organic raw almonds and walnuts, fresh berries, and a dab of raw honey.”
Rather than traditional sweet spices, Matles likes to add some savory flavors with “a dash of black pepper, turmeric powder, nutmeg, and a pinch of sea salt, along with coconut oil or sesame oil.” She said, “It’s fantastic and so satiating! Ready to start my day of teaching yoga!”