Breakfast1What’s Wrong with the Typical Western Breakfast?

Everyday breakfast cereals such as Special-K, Weatabix, Coco Pops, Shredded Wheat contain exceptionally low quantities of nutrients. 

Refined grains/cereals are a poor source of protein, fibre, vitamins and minerals to such an extent that the government passed a law during the 1970s which required manufacturers to add artificial B vitamins to the cereal grains because of population nutrient deficiencies.

Around 16 nutrients are removed during the refining process but only 5-6 nutrients are added back – all of which are artificial.

Furthermore, common breakfast foods such as cereals, orange juice, toast etc. chronically elevate blood sugar and increase insulin which increases the rate of fat storage.

Some cereals can actually act like pure granulated sugar and are broken down at the same rate, creating massive surges of energy followed by a major energy slump - typically during the mid-morning break when your colleagues bring out the Krispy Kreme doughnuts.

To avoid this crash in energy, we need to be limiting consumption of quick releasing carbohydrates and trans-fats, instead looking for a breakfast that will provide you with sustainable energy throughout the morning.

Not really a breakfast eater? Don't worry, you don't need to be.

Read our review on whether breakfast is an essential part of your fat burn programme >> Review: Is eating breakfast really that crucial to fat loss?

Here are 7 of our favourite lean breakfasts, taken from our Transformation Meal Plans and Recipe Guides:

Breakfast21. Chocolate Avocado Smoothie.

Key Benefits:

Rich in phytochemicals

Healthy fats and protein

Improved heart health

 Ingredients:

  • 150g frozen strawberries
  • ½ avocado
  • 1½ tsp cacao powder
  • ¾ cup coconut or almond milk
  • ¼ tsp vanilla
  • 1 scoop chocolate protein powder
  • Raw honey or stevia to taste.

Benefits:

This is a quick and easy way of getting your essential nutrients in within minutes of waking.

Cacao contains 20 times the amount of antioxidants as blueberries. With benefits of this superfood including improved cardiovascular health and blood pressure, hormone balance and increased fat burn just to name a few.

Vanilla is another ingredient proven to help maximise fat burn, along with many other health benefits.

Breakfast32. Overnight Oats in a Jar.

Key Benefits:

Rich in antioxidants

Rich in essential micronutrients

Slow releasing energy

Ingredients:

(1 Serving)

Directions:

Mix all of the ingredients in a mason jar the night before.

Store in the fridge overnight. Just pull out and eat in the morning. SO easy!

Notes:

This is another favourite of ours.

OK, it takes a small amount of prep time, but once done, wake up, open the fridge and dive straight into a breakfast that is full of good quality whole food ingredients. Slow releasing, Low GI carbohydrates, healthy fats and antioxidants. Tastes great too!

Breakfast43. Prosciutto Wrapped Mini Frittata Muffins.

Key Benefits:

Healthy fats

Rich in essential vitamins and minerals

Stabilises blood sugars

(6 Servings, serving size = 2 muffins makes 12 muffins).

Keep in refrigerator on hand for breakfast in a hurry.

Ingredients:

  • 4 TB coconut oil
  • ½ medium onion, finely diced
  • 3 cloves of garlic, minced
  • ½ lb. mushrooms, thinly sliced
  • ½ lb. frozen spinach, thawed & squeezed dry
  • 8 large eggs
  • ¼ cup coconut milk
  • 2 TB coconut flour 
  • 1 cup of cherry tomatoes, halved
  • 5 ounces of Prosciutto di Parma
  • Himalayan Pink Salt & Fresh Ground Pepper
  • 12 cup muffin tin

Directions:

Pre-heat oven to 375°F. Heat coconut oil over medium heat in a large cast iron skillet and sauté onion until soft and translucent. Add garlic and mushrooms and cook until the mushroom moisture evaporates. Season with salt and pepper and spoon to a plate to cool to room temperature.

In a large bowl, beat the eggs with coconut milk, coconut flour, salt, and pepper until combined. Then, add the sautéed the mushrooms and spinach and stir to combine.

Brush the remainder of melted coconut oil onto a muffin tin and line each cup with prosciutto, covering the bottom and sides.

Spoon the egg mixture into the prosciutto cups and top with halved cherry tomatoes. Bake in oven for 20 minutes- rotating the tray at the halfway point. Let muffins cool in the pan for a few minutes. Enjoy!!

How This Maximises Fat Burn?

This is a great tasting recipe which you can prep over the weekend and will see you through the first few days of your working week. Perfect as a breakfast on the go or as a healthy snack throughout the day, these frittatas are high in protein, healthy fats and rich in essential vitamins and minerals required to boost health and rev up the fat burn process.

Contains garlic which is packed full of essential vitamins B and C, while studies suggest it can lower cholesterol, blood pressure and even help fight against the common cold.

Breakfast54. Lean Protein Pankakes.

Key Benefits:

Rich in essential vitamins and minerals

High protein

Slow sustainable energy release

Ingredients:

(4 servings)

  • 100 g oats
  • 2 large free-range eggs
  • 100 g cottage cheese
  • 1 banana
  • 1 pinch of baking powder
  • 1 splash of almond milk
  • Groundnut oil 

Toppings:

  • 4 tablespoons almond butter
  • 2 teaspoons runny honey
  • 4 tablespoons fat-free Greek yoghurt
  • 4 fresh figs
  • 1 pear
  • 1 apple
  • 1 handful of pomegranate seeds

Directions:

Blitz all the pancake ingredients (except the oil) in a blender until smooth, adding an extra splash of almond milk if it’s too thick.

Prepare all your toppings in small bowls, slicing the figs. Core and coarsely grate the pear and apple, then toss with the pomegranate. Set aside.

Heat a frying pan over a medium heat, brush with oil, then pour out any excess.

Drop heaped tablespoons of the batter into the pan and cook for 3 minutes, or until little bubbles start to form on the surface.

Carefully flip with a palette knife and cook for a few more minutes, or until the pancakes are lightly golden and cooked through. Transfer to a plate.

Layer the pancakes up with the fruit and almond butter, drizzle over the honey and spoon on the yoghurt

Benefits:

Figs are proven to help regulate sugar absorption, making them a great ingredient for diabetics or anyone looking to burn fat through stabilising blood sugar levels. They are also a rich source of essential vitamins (B6, A, C) and minerals (potassium, manganese, calcium).

Pomegranate is another key ingredient in overall health. It is proven to help fight against heart disease and reduce inflammation. Pomegranate is also a great source of fibre and vitamins A, C, E and iron.

 

breakfast65. Quick Veggie Scramble.

Key Benefits:

Rich in essential vitamins and minerals

Stabilises blood sugar levels

Increases insulin sensitivity

Ingredients:

(Serves 1)

  • 1/2 Tbsp. coconut oil
  • 1/2 cup broccoli, chopped
  • 1/2 cup onion, diced
  • 1/3 green pepper, diced
  • 2 Eggs
  • 1/2 tomato, diced,
  • 1/4 Avocado, sliced, for garnish

Directions:

Heat coconut oil in a sauté pan over medium heat. Sauté the vegetables for 3-4 minutes or until tender. In a small bowl, whisk eggs.

Pour the eggs over the vegetables and stir. Stir frequently and scramble them in with the veggies. Season with salt and pepper, top with tomato and avocado. Enjoy!

Notes:

This is an extremely quick and versatile recipe which you can add just about any vegetable to. This recipe is one that will help stabilise blood sugar levels and improve insulin sensitivity by providing you with a good amount of protein and healthy fats, while it is very low in carbohydrates.

Breakfast76. Berry Good Morning Smoothie.

Key Benefits:

High protein

Improves heart health

Rich in antioxidants

Ingredients:

  • 500ml coconut milk
  • 1 scoop vanilla protein powder
  • 1 cup frozen berries
  • ½ tsp. cinnamon
  • Raw honey or stevia to taste      

Benefits:

Another quick and easy way of getting your essential nutrients in first thing in the morning. Blend this simple shake then take this with you on your commute to work.

Cinnamon is proven to improve heart health whilst also lowering blood sugar levels making it the perfect spice for anyone looking to reduce bodyfat rapidly.

This is one our Personal Trainers regularly use when we train our early morning clients.

Breakfast87. Avocado Eggs.

Key Benefits:

Healthy fat

Improves cardiovascular health

Stabilises blood sugars

Ingredients:

  • 1 Avocado
  • 2 free range eggs
  • Chopped peppers, onions, spinach and mushrooms (optional)
  • Chives or your choice of fresh herbs
  • 2 rashers of organic bacon or 100g smoked salmon

Directions:

Preheat oven to 425 with a cast iron pan in there.

Slice the avocado in half and take out the pit. Remove the hot pat and place half the avocado on there and crack an egg into each half.

Top the egg with your favourite veggies and sprinkle with chopped bacon (optional).

Put the pan in the oven and cook until the eggs are cooked to the way you like them.

Serve either on its own or with 100g smoked salmon.

Benefits:

This recipe is packed with protein which will help sustain energy release throughout the morning whilst maintaining stable blood sugar levels. It also has energy revving quality carbs, healthy monounsaturated fats, fibre, and plenty of important vitamins that play a part in providing you with a burst of energy to start your day