The Breakfast of Champions

So many people are unsure of what exactly makes up a great breakfast, or rather have the idea that they don’t have the time in the mornings to worry about breakfast, and they end up eating a bowl of cereal, or just a small piece of fruit or even end up eating NOTHING at all.  I firmly believe that, if you eat sufficiently at breakfast, you will have plenty of energy throughout the day, your ability to focus will be much better and you will stay fuller for longer, keeping your cravings under control.

There have also been a few studies done to show that a group of people who ate a protein filled breakfast everyday for a period of time managed to lose more weight than the group who didn’t.

One of the reasons for this was that when we eat protein at breakfast, it helps to keep us (our appetite) satisfied and we are less likely to overeat at other meals later in the day.

Check out more information on one of those studies here:

So that brings us on to the question, what can we eat that is balanced, quick and easy to make and that is nutritionally sufficient to support us throughout the day?  Well think protein, carbohydrates (fruit and complex carbs), and even fat.  In terms of food, eggs are an excellent source of protein, fat and vitamins and minerals.  Oats, honey, yoghurt, blueberries, bananas, apples, melons, are all great sources of carbohydrates.  Now the specific amounts you take in  will vary, depending on your size, weight, body fat levels, etc. as well as your energy needs throughout the day and at the time.

So to make this quick and easy, nutrient rich breakfast, this is what you will need to do.

Lets start with the eggs:

  • Crack open three eggs in a bowl.
  • Add a dash of milk, sprinkle some salt and pepper and add half a tsp of garlic.
  • Mix well.
  • Then place a non stick electric frying pan on low heat and pour the eggs in the pan.  Keep separating the mixture with a non stick spatula (cooking scrambled eggs).
  • Cook until done.  You should not need to cook for more than 3 – 4 minutes.
  • Add a few slices of tomatoes, and season to taste.

That’s your eggs (protein and fat) done. It sounds like its a process but it really doesnt take longer then 5 or 6 minutes to make.


Now for your Carbohydrates.  This is so simple its scary.

In a bowl place the following:

  • 40 grams of Raw Oats.  (I have used raw oats, if you prefer yours cooked, by all means cook a portion of oats the night before to use)
  • 1 tsp cocoa
  • 2 tsp dessicated coconut
  • 1 tsp cinnamon
  • A Few blueberries
  • One small banana chopped

To that, pour in some milk to the consistency that you like and eat up!


Now there you have it, a very quick meal to make, with hardly any hassle and it provides you with all the nutrients you need to take on the day ahead of you!  You now have no excuse to eat a great breakfast and make the most of your day!

*Just a note, please do not misunderstand the principle here, I am in no way saying ONLY eat breakfast and you will have energy for the whole day!  You must still eat healthy meals throughout the day to keep you going.  BUT, By consistently eating a good breakfast, you will have more energy, reduce cravings and hunger pains, and will be less likely to overeat later in the day which can cause unwanted fat gain.

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