They say that breakfast is the most important meal of the day, but the often forgotten caveat of that saying is that it must be the right breakfast.
If that saying above has led you to grab a choc-chip muffin and a milkshake because you assume you need to have breakfast and they’re just convenient, then you have missed the point.
A less than ideal breakfast will hinder your chances of dropping fat, looking better and being healthy.
But nailing that first meal will set yourself up for massive success throughout the day for your body and every aspect of your life.
So we agree it’s important, but let’s go into more depth on why that is as well as look at 3 of our favourite body shaping breakfasts!
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When you start your day on the wrong foot a few major things will happen for the rest of your day.
1. A lack of consistent energy
You will struggle with energy and mood swings throughout the day, and in general be much more sluggish.
We all know what happens when we are a bit sluggish right? We decide we need every sweet and treat available to us to get us through the day, which doesn’t go well for our fat loss plans.
2. Missing out on the important nutrients our body needs
A breakfast that is lacking in nutrition may be convenient, but it simply forces us to play catch up later in the day.
We need to eat more vitamins, minerals, fibre, protein and essential fatty acids later in the day to get to our optimal amounts, and that is very difficult for a lot of people.
Get a good start on those at breakfast and life is a lot easier!
3. Lack of satiety
A less than stellar breakfast will often lead you to being peckish not long after you finish it.
In some cases, peckish for the rest of the day, and never really feeling satisfied at all!
This is most often from a lack of protein and fibre at breakfast, and when our clients switch to a breakfast that fulfills those requirements, they can’t believe how full they are!
Once again, being peckish all day is of course a recipe for disaster in terms of what you eat AND how much you eat.
3 of our favourite body shaping recipes
Without further adiaeu, here are 3 of our favourite body shaping recipes that will guarantee breakfast takes your body and health in the right direction.
The omelette is a staple breakfast choice for a lot of reasons.
Firstly, the main ingredient is of course eggs, which are a great source of protein, good fats, cholesterol (which our body actually needs, so don’t fear eating it) as well fat soluble vitamins (A,D,E and K).
They also are very filling, and go with many different foods.
Great mix-ins with omelettes are low calorie veggies like spinach, mushroom, capsicum, onion etc. All of which add to the fibre and micronutrient content of meal.
Cook all that in a bit of coconut oil, which has tons of health benefits from digestion to energy to skin health, and that’s a hard to beat breakfast.
Our favourite exact omelette recipe:
3 Whole eggs
5ml coconut oil
Diced up onion, capsicum and mushrooms (about 50 grams approx. of each)
Calories – 300
Protein – 22
Carbs – 14
Fat – 21
Smoothies are all the rage these days for a good reason. They are convenient to drink on the go, offer a wide range of possible ingredients, and don’t take much prep.
There are tons of different ways to make smoothies, but there are a few main ingredients that should be a staple in yours.
Firstly, use almond milk instead of regular milk. It lowers the calories of the smoothie instantly and still tastes great.
Ensure you have a protein source in there, such as whey or vegetable based protein powder (pea, rice or soy), or even eggs or Greek yogurt will do the trick.
Then load it up with very nutrient dense fruits, veggies and seeds such as berries, spinach, chia and flax seeds.
That combo of ingredients makes for a dynamite start to your day that will fill you up and give your body what it needs.
One of our favourite smoothies is:
1 Scoop vanilla (approx. 30grams) whey protein powder
300ml Almond Milk
50 grams blueberries (fresh or frozen)
50 grams strawberries (fresh or frozen)
15 grams Chia seeds
2 Handfuls of spinach
6 ice cubes
Calories – 300
Protein – 28
Carbs – 25
Fat – 11
3.Greek yogurt with berries (and possibly extras)
The final one of our body shaping breakfasts is probably the simplest and quickest of all.
Mixing some Greek yogurt with berries takes no time, tastes great and does our body proud.
Greek yogurt is higher in protein than regular yogurt, which is why it is a better option for most people.
The sweetness of the berries balances out the yogurt taste wise, while adding antioxidants, vitamins and minerals to the meal.
Optional extras for this meal to further it’s health benefits could be raw nuts or seeds.
A sample meal with these ingredients would be:
200 grams Chobani non-fat Greek yogurt
50 grams blueberries
50 grams strawberries
15 grams almonds
15 grams chia seeds
Calories – 318
Protein – 27
Carbs – 25
Fat – 12
So no more excuse for not having a top quality breakfast to fuel your day.
You’ll feel better, perform better and be a hell of a lot closer to chiseling the body you want.
Hope you found these useful!
Committed to your long-term fitness success,
David – The Body Shapers
P.S – If you think you need a kick start on your weight loss journey, then apply for our amazing four week fat furnace program!
This program is designed to shed body fat and begin building you a fit and lean body. The training, nutrition and support is all done for you!
We have 5 spots available, so if you are serious for some results, apply by clicking on the photo below or on this link http://www.thebodyshapers.com.au/fat-furnace/