5 Ways To Upgrade Your Breakfast

5 ways to upgrade your breakfast

Let me bust a few myths to start with.

Your first meal of the day is important and sets the tone for the day but what IS irrelevant is the timing.

Many people in the fitness industry, including myself previously believed that eating first thing in the morning was the most important aspect of quality nutrition and that by skipping breakfast a person’s metabolism was reduced.

We’ve all heard it before haven’t we?

Well it just ain’t true 🙂

The truth is, your first meal of the day is very important but it’s largely irrelevant whether you eat it at 6am or at 10am.

What is more important is what that first meal consists of.

Breaking you fast with the right food is the key.

Your first meal really sets the tone for the rest of the day for various reasons and I will look at them as we go on.

For most people, a nutrient deficient meal generally leads to chronic overeating over the rest of the day so aim to make your first meal your best meal, whatever time you choose to eat.

Try to look at your breakfast as fuel and don’t be swayed into eating typical breakfast foods just because that is what EVERYONE else does.

Most people are overweight, sick a lot of the time and have poor energy.

Don’t be one of them 🙂


Your first goal is to have a quality source of fat with your breakfast.

Avocado, nuts and seeds, oily fish, eggs and coconut oil are great examples of this. Omega 3’s or EFA’s (essentials fatty acids) are particularly important.

Avocado is one of the most nutritious foods on the planet and I try to get some avocado in most days of the week.

A quality source of fat will keep your blood sugar stable and very often see you through to lunch as opposed to looking to snack on something unhealthy come 11am.


We are protein machines.

Our whole structure is built from protein and it’s needed for virtually every function in our complex system.

Protein keeps you fuller for longer, aids in satiety and switches on those all-important neurotransmitters like dopamine and acetylcholine, which means you will have a slow release of energy with your brain firing on all cylinders.

Exactly what you want in the morning.

High protein intake in the morning is my number 1 tip for getting your body into a fat burning mode.

Vitamins and minerals

Green vegetables can make a good meal GREAT.

Just about any meal can be improved with a good serving of broccoli, spinach, asparagus or cabbage greens.

They contain good amounts of key micronutrients which will enhance fat loss, energy production and help to protect against degenerative disease.

In my opinion, for what it’s worth and the studies I’ve seen, a good quality multi-vitamin and mineral complex is a must, even if you eat vegetables with every meal.

You can’t get the optimal amount of nutrients from even the most comprehensive diet so by adding a good quality supplement to the mix can be crucial.

Ask me for the one I recommend and don’t but off the high street as the quality is awful.


Fibre is basically indigestible carbohydrates and provides bulk without excess calories. It also aids with digestion and is really helps with burning body fat. Best sources are vegetables, nuts, beans and some fruits such as berries and avocado

High fibre intake has been associated with lowered cholesterol, lower risk of heart disease, weight management and a reduced risk of stroke.

Carbs if needed/deserved

If fat loss/weight loss is your goal and you are sitting at your desk for most of the day, I would go easy on the carbs but its all goal dependent.

If you are training very heavy with a goal of building muscle or improving sports performance then you can add some carbs to the mix.

For  the vast majority, keeping the CHO low in the morning may be beneficial.

You have to earn those carbs.

As humans we are programmed to seek out carbs and everyone loves them but the fact is, they don’t love us back.

God, in her infinite wisdom designed the human to store excess carbohydrates or calories in the form of body fat.

Fantastic from a survival perspective but from “a looking hot in a dress or in your swimming trunks at the beach” perspective, not so much….:)

So there are my top 5 tips in improving your breakfast.

This is my current breakfast…

3 soft boiled eggs, 1/2 an avocado, broccoli/spinach and a few berries.

 If enhanced fat loss, improved energy, concentration and a long healthy life and all round awesomeness is your goal I’d implement those tips ASAP if I were you.


If you don’t want the above and would rather be fat, lethargic and starving by 10.30am then just stick to a bowl of cornflakes, skimmed milk and a tablespoon of sugar sprinkled on top.

That’ll do the job nicely.

Until Friday my friends…


Ps. on our retreat in Ibiza, guess what type of breakfast we serve all the guests?

You can find more details on this amazing week here – we’ve got space still but the spots will go soon so don’t delay

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