We’ve worked with thousands of people and have found that a good breakfast is often a key part of finding what works best for you.
If you are one of the many people who eats breakfast, then it is important that your contains a lot of protein and is balanced.
Why?
- Memory, mood and concentration are improved
- Less hunger
- Blood sugar balance
- Energy efficiency is improved
- Choose better food
- Muscle mass and strength increased
What about carbs and fats?
Breakfasts high in protein and fat are the most recommended for busy executives.
There are a few reasons why this is so important.
- Focus and productivity improves early in the morning
- This may lead to increased fat loss through longer periods of insulin reduction
- The’metabolic flexible’ theory refers to your body’s ability switch between fuel sources efficiently. If you focus on fat and protein in the morning, then your metabolism will burn fat more efficiently later in the day.
- You may also want to save your carbs for dinner if you are on a limited intake.
If you feel fantastic hours after eating porridge, it’s a good idea to include that in your morning meal. Our suggestions are based on what our customers eat and find most suitable.
Breakfast of Champions
It’s a good option for those who don’t mind eating meat first thing in the morning. One of the best breakfasts is to fry up of grass fed fillet with almonds and serve it with delicious seasoned green beans.
Other options you can try:
- Fillet steak, buffalo, salmon or other lean cuts of meat. Fillet steaks, venison buffalo, salmon
- Nuts – small handful – e.g. Almonds, pecans, walnuts or cashews
- Greens, e.g. spinach, green beans, kale. spinach, green beans, kale.
These Steak and Nut Butter Skewers are a convenient and tasty way to have meat and nuts for breakfast.
Option 2 – The Quick Fix
We often get asked by clients what they should eat when training at 6am or 7am and option 1 is not always a suitable option.
Here is a Breakfast that is easy to digest and prepare
- Use 1-2 scoops whey isolate
- 1 – 2 tbsp of almond butter
Mixing the two in a bowl and adding just enough water to create a chocolate fondant consistency will make it taste more interesting.
This protein and nut-butter mocha shake is a delicious way to incorporate your morning coffee.
Option 3 – Eggs
Many breakfasts include eggs. To avoid getting bored, rotate how you prepare them.
They can be boiled, scrambled, fried, or poached.
You can create perfect eggs with our guide.
You can eat eggs on their own or with other foods like smoked salmon, lean meat or a salad.
Option 4 – Greek Yoghurt
Our female clients love the taste and texture of Greek yogurt to satisfy their sweet tooth early in the morning.
It’s up to you whether you choose a full-fat or low-fat product. But it’s vital that you select a brand with no added sugars.
Greek yogurt can be consumed in quantities of 200-300g and provide 20-30g protein, along with good fats, carbs and some carbohydrates.
You can eat it on its own or add a little whey, nut butter, and/or other fats to increase the protein content. Berries are also a great option, especially if your sweet tooth is strong and you’re looking for a low-calorie snack.
Combine Greek yoghurt, a scoop of Whey Protein and a teaspoon of almond butter. Mix all ingredients together for a simple and delicious breakfast. You can add berries or seeds to the top. If you’re allowed to have carbohydrates for breakfast, this is great with oats.
Option 5 – The Vegan Option
As of yet, none of the recipes are vegan. The best way to recreate the “Breakfast of Champions” is to substitute the lean meat with high-quality, fermented, tofu, and then make a scramble, as follows:
Ingredients:
- Tofu 120g
- 1 tsp of turmeric
- Half a teaspoon of chilli powder
- 1/2 red pepper, diced
- 75g sliced mushrooms
- 50g spinach
- 1 tomato round, diced
- Salt and pepper pinch
Method:
- Tofu crumbles into a large bowl. Add the salt, black pepper, turmeric, and chilli powder.
- Add the vegetables, except the spinach and the tofu, to a nonstick pan.
- Add the spinach and cook for another 5-10 minutes.
- Season and serve.
If my goal is to gain muscle, what should I do?
The protein and fat choices above are still the best for many. If your carbs and calories are high, then you may want to add carbs to breakfast as well.
Oats are the most popular “breakfast carb”. It’s easy to prepare and tastes great.
By adding a protein scoop to your cooked porridge, you can easily make “proats”.
Use different fruits and nuts to flavour this overnight oats recipe.
Conclusion
Breakfast doesn’t have to be boring. You can get creative with your breakfast once you’ve found the foods, macronutrients and quantities that you like best be creative and dont be scare of seasoning your food.