Fat burning breakfasts!

Breakfast.. breaking the fast!

Alllrighty then! You do not HAVE to eat breakfast to burn fat/loose weight/become lean. For me breakfast is the sole reason I get out of bed, other than to flex in the mirror and eat quest bars.. ha! joking, but not really. 

I realize that not everyone is a savaging caveman in the morning, so If you are one of those people who cant stomach any food for a few hours after waking- then don’t force yourself to choke down food- just carry on living your life and wait till you feel ready- youve got to work with your body..

Whenever it is that you decide to have your first meal of the day there are a few things you should keep in mind that will set you up to become a fat burning machine.

Key things you want out of a kick ass breakfast:

1.  It should taste like magical rainbows & make you squeal with delight.

2.  It should be quick and easy (thats what she said..)

3. It should keep you feeling full for a long time.. (to stop you snacking/overeating later in the day)

To nail those points above you will want to make sure your breakfast is high in protein and low in simple carbohydrates (sugars). 

My fav breakfast! x2 poached eggs, mushrooms, spinach & avocado!

Increasing protein will keep you feeling full over a long period of time, and reducing simple carbohydrates (sugars) – will ensure you avoid a sugar crash that will leave you craving the sweet stuff around 10am.

Errrabody loves a grid- so lets grid this info!

WHAT TO AVOID

Any pre-packaged Cereal (These are all very high in processed sugar & wheat)

Toast- any variety, yes even wholemeal. Wheat acts like a simple sugar within the body.

Fruit Toast- Dried fruit has a high sugar concentration.

Bagels- Made from wheat

Croissants- Wheat

Pastries- Wheat

Fast Foods (especially deep fried)- Toxic stuff, lots of trans fats (avoiddd!)

Dried Fruit or Fruit Salad- Don't get me wrong, fruit is amazing and incredibly good for you, but it is important to know that fruits are carbohydrates, so add some protein to a fruit salad (perhaps Greek Yoghurt) and then you’re good to go! Berries are lower in sugar & higher in fiber then most fruits, so id choose those first (raspberries, strawberries, blueberries- buy frozen as they're cheaper).. I know, I am a tight ass too.

**If you are a coffee addict, my suggestion is to start cutting back on the sugars you put in your coffee. Start by slowly decreasing the quantity of sugar you put in the coffee each time you have one, you will find your taste buds will adjust. Long blacks are the winner for coffees.

WHAT TO CHOOSE! PICK MOI PICK MOI!

OATS:  They take a long time to digest & will keep you feeling full. Keep in mind that oats are a carbohydrate, so you really want to ADD in some protein to the oats. Plain Oats or unflavored quick oats- Add water or full cream milk. Carmen’s Original Oats- These oats are delicious and are low in sugar and preservatives compared to other brands. Homemade Bircher Muesli- Combine plain oats, nuts, seeds, Greek Yoghurt, coconut flakes and stevia (to taste)- leave in fridge over night. How to add protein to your oats: Stir through egg whites whilst cooking or stir through protein powder or add in some Greek Yoghurt. The brand Chobani has the highest protein content that i have found.

GREEK YOGHURT:   Unflavored Greek Yoghurt (The brand 'Chobani' has the highest protein content- thus will keep you feeling very full for a long time). Add berries, nuts, seeds and stevia to sweeten.

PROTEIN POWDER:  Protein Shakes- These are good if you are on the go in the morning. You can add in egg whites (yes raw..buy organic free range, you'll be fine) or greek yoghurt to thicken & berries/stevia to sweeten. Click here for my recommendation of protein to use.  Homemade Protein Pancakes are another good option. There are tonnes of recipes online. Just remember that cooking with protein powder can be a little tricky, so make sure there is a good ratio of flour to protein powder. This website is a gold mine for protein recipes and treats.

UP & GO DRINKS Ill be honest and say I haven’t looked at these, but if they are high in protein and low in sugar then they’d be a good option. Check the label- aim for under 4g of sugar per serve and above 10g of protein per serve.

EGGS Eggs are gods gift to man. Keep in mind the whites are mostly protein and the yolk is mostly fats (healthy fats though so dont stress!). Eggs: Fried, Scrambled, Poached, Baked, Raw (if you are a crazy mo fo) I usually go 1 whole egg and 2 whites for breakfast- just to jack up the protein. Home made Omelets (add cottage cheese, spinach, avocado, tomato, cheese, onion) Home made Frittata (using lots of vegetables & eggs) *Cottage Cheese is high in protein (check the label though, usually low fat options are low in protein and high in sugar- so go for full fat!)

The word you've all been waiting for..."Bacon" /Meats (Choose free range eggs & bacon/meats to gain better nutrients). Keep in mind that bacon is also high in fat, meaning that it is calorie dense, so try not to dance around naked and smother it all over yourself, go easy there tiger..

Left overs from dinner (think meat & veggies or stir-fry’s and soups… not pizza)

Preparation is key for breakfasts. Make sure you are prepared the night before to ensure you have the foods on hand and ready to go. Make some Bircher muesli or oats the night before and store in the fridge, make a big frittata for the week or whip up some eggs before work- I can cook and eat eggs in under 10 minutes.. but you know, Ive got egg skillz that have taken me years to acquire.. 

Tuna on a rice cake is amazeballs!

Before I jog on.. I leave you with another hot tip- in terms of quantity, you want to try and have a good palm sized portion of protein at every meal. Before eating any meal or snack ask yourself,  'Where is the protein?'

High protein snack ideas for you: Rice cakes or Celery/Carrot Sticks with cottage cheese/peanut butter, Raw Salmon & cottage cheese on a rice-cake, Hard Boiled eggs, Chobani Yoghurt, Quest Protein Bars (keep in mind they're high in carbohydrates too- these bars have less preservatives, no trans fats & are sweetened with stevia), Protein shakes or pancakes or treats, Meats (choose grass fed, off the bone varieties).

**Choose rice cakes that are 100% brown rice.

Prosciutto wrapped egg muffins.

Protein Lemon Slice

Check out my instagram @melvfitness for more high protein recipes and snack ideas.

So that’s it, pretty simple really.. a little less sugar, a little more protein.

Now on a more serious note, you should go and make this.. 

Enjoy!

Questions Comments?

Id love to hear from you,

melvfitness@live.com.au

Mel xx

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