The 5 best breakfasts to build muscle and a diet to lose fat

Whether you want to build muscle or burn fat, there is one factor that will determine whether you get results or not…

Ability to stick to a diet plan.

And the one meal that people have a hard time getting right is “breakfast”…probably because there is so much conflicting advice about the best thing to eat in the morning.

Over the years, we've helped over 25,000 clients achieve amazing fat loss results…so we know what works (this article explains Breakfast philosophy).

But, when it comes to breakfast, there is one 'rule' you must adhere to if you want results – anything you eat for your first meal of the day should be high in protein.

This article explains why you need a high-protein breakfast, where carbs and fat go well, and then gives you some breakfast recipes you can start eating tomorrow (whether you need a solid breakfast, a quick fix, or a vegetarian option)…

Why do you need a high-protein breakfast?

Now we know that protein is essential for breakfast, what about fats and carbohydrates?

It really boils down to your individual preferences and goals, but for the average customer — think a stressed-out, busy CEO — high-protein, high-fat breakfasts seem like the best way to go.

Some reasons for this:

• Improve focus and productivity early in the morning
• May increase fat loss due to longer periods of decreased insulin release
• There is a theory about “metabolic flexibility,” which refers to the body's ability to efficiently switch between fuel sources. By focusing on protein and fat in the morning, your metabolism may preferentially burn more fat as fuel later in the day.
• In practice, if you're eating a limited amount of carbohydrates, you may want to save them for the end of the day when you can enjoy them with dinner.

Of course, if you really feel good hours after eating a bowl of porridge, then by all means include it in your breakfast. The choices we suggest reflect what our customers eat.

Option 1: Breakfast of Champions

This is a great option for people who don't mind eating meat in the morning. Frying up a grass-fed filet mignon with some almonds and green beans to serve with it is one of the best ways to start the day.

Here are some other options you can try:

• Cuts of lean red meat or oily fish, such as filet mignon, venison, buffalo, and salmon
• A small handful of nuts, such as almonds, walnuts, cashews, or pecans
• A handful of vegetables such as: spinach, green beans, and kale.

Try these steak and peanut butter skewers for a delicious and convenient way to eat meat and nuts for breakfast.

Get the recipe here…

Option 2: Quick fix

A common question we get from clients is what to eat if you're training at 6 or 7 in the morning, and eating something like Option 1 is out of the question.

The easiest breakfast to prepare and, most importantly, the quickest to digest is the following:

• 1-2 tablespoons of whey isolate
• 1-2 tablespoons almond butter

To make this taste even more exciting, try making protein pudding by mixing the two in a bowl with just enough water to get a chocolate disc-like consistency.

You can also try a mocha shake that contains protein and nut butter, and incorporate your morning coffee into this delicious recipe.

Get the recipe here…

Option 3: Eggs

Eggs are a staple in many breakfasts. The key to not getting bored of them is to change the way you cook them.

You can boil it, boil it, fry it, fry it or make an omelet with it.

Try this delicious Omelet pizza recipe For something a little different at breakfast time.

If you're not confident about cooking eggs, take a look at our website A guide to creating perfect eggs every time.

Depending on your calorie intake, you can eat eggs alone or with something like smoked salmon or some lean red meat.

Fourth option: Greek yogurt

Greek yogurt is especially popular with our female customers who love its texture and taste to eliminate sweet cravings early in the day.

Whether you choose a full-fat or 0% product depends on your calorie intake, but the important thing is to choose a high-quality brand that does not add additional sugars to the product.

A 200-300g serving of Greek yogurt can provide 20-30g of protein with some good fats and a small amount of carbohydrates.

You can either eat it alone or mix it with some whey and/or nut butter for extra protein and fat. Berries also work great, especially if you have a sweet tooth and are looking for something low in calories.

Try combining Greek yogurt with a scoop of whey protein and a tablespoon of almond butter. Mix well for a simple and delicious breakfast, which works well with a variety of berries or seeds on top. This is also great with oats, if you are allowed breakfast carbs on your meal plan.

Option 5: Vegetarian option

So far none of the options included were vegan friendly. One of the best ways to replicate the “Breakfast of Champions” is to replace the lean red meat with some high-quality fermented tofu and make a “scramble,” as follows:

ingredients:

• 120 grams of tofu
• 1 teaspoon turmeric
• ½ teaspoon chili powder
• ½ red pepper, cut into cubes
• 75 grams of mushrooms cut into slices
• 50 grams of spinach
• 1 tomato, cut into cubes
• A little salt and pepper

road:

• Crumble the tofu in a bowl, add the turmeric, chili powder, salt, and black pepper.
• Heat a non-stick frying pan and add the vegetables except spinach and tofu.
• Cook together for 5-10 minutes then add the spinach to the pan.
• Season and serve.

What if my goal is muscle growth?

For many, the protein and fat options mentioned above may still be the best way to go. But if calories and carbohydrates are high, you may want to start adding carbohydrates to your breakfast as well.

The most popular “breakfast carb” is oats. It's easy to make and tastes great.

You can easily prepare “broat” by adding a scoop of protein to the cooked porridge.

Try this recipe for overnight oats, using different flavor combinations with different fruits and nuts.

conclusion

Eating well at breakfast doesn't have to be boring. Once you find the type and amount of foods and macronutrients you respond best to in the morning, it's time to get creative to keep your taste buds happy when you roll out of bed before work.