Cereal, milk, toast, fruit and juice. 

This was the healthy breakfast message that I was educated on as I was growing up. Unfortunately I do not feel that this is a recipe for a healthy mind or a healthy body. I also know that this lethal sugar concoction will leave you feeling tired, lethargic and gaining body fat.

Breakfast has also been said to be the most important meal of the day by many.

I used to eat a big breakfast of the so called healthy breakfast cereals (Weet-Bix was my choice) as I was under the assumption that my body needed the energy to get through the day. The biggest problem I found with eating cereal was that:

  1. I would feel very tired and sluggish afterwards (often wanting to have a little nap)
  2. I would get hungry again within a couple of hours.

I am not totally convinced that breakfast is the most important meal anymore.

I like to use myself as an experiment for training and nutrition and trust me I have done a lot of experimenting over the past few years!!!!

Here is what I find works best for me (Note: what works for me may not necessarily be ideal for you).

  • Fasting for at least 12 hours and up to 16 hours from dinner until breakfast.
    • This is great for fat loss and teaching your body to deal with the psychological issues associated with going long periods of time without food. 
  • Start the day with water.
    • I have 1.5L every day before I eat.
  • Get the digestive enzymes cranking.
    • Drink some apple cider vinegar or lemon in warm water (or even better have both). I have these within 1 hour of waking every morning.
  • Green Shake
    • My daily green shake includes spinach, celery, cucumber, lemon and ginger.  I mix this in a blender or a bullet as I don’t like losing the fibre content associated with juicing.  
    • This is gold for keeping your hunger levels at bay later in the day.
    • (I want to thank a long term client of mine Kristen Daly for putting me onto this many moons ago)

After I follow the above processes I will then have my first meal and usually not until 8am-12 noon. (Note that I get up at 4:30am).

So what do I eat?  I am a protein and fat man these days as I find it gives me more energy, I don’t get hungry as quickly and it helps keep my body fat levels down.

Here are my Top 5 Breakfast options:

1. Bacon & egg lettuce cups and a green shake

egg cups2

2. Scrambled eggs with avocado and a green shake

 eggs avo

3. Savory mince with fried eggs and spinach and a green shake


4. Breakfast smoothie 

  • Water or unsweetened almond milk, grass fed protein powder, cinnamon, 1-2 eggs, frozen berries, nut butter or coconut flesh, spinach and ice.
  • If you can handle dairy ok or you want it a bit creamier you can add some full fat natural yoghurt or full fat cottage cheese.

5. Pre training booster

  • Coconut oil & L Glutamine with collagen or BCAA’s
  • This my what I use before my morning training sessions as I find it curbs hinger , gives me a nice little energy boost and the coconut oil tastes amazing (I store it in ice trays in the fridge and have 1 cube at a time) 

What is your favourite breakfast option at the moment?

If you have any other topics that you would like to learn about please let me know and I will get writing.