Breakfast is a wonderful meal that so many of us get wrong (in my opinion!).
From my experience as a trainer, here are the common mistakes:
- Not enough pure protein or fats
- Too much sugar
- Too processed
- Having a coffee instead
My go to brekkie is a homemade smoothie. To ensure I make it a complete meal (ie. sufficient protein, carbohydrate and fat), I follow this template:
Choose a base - 100-150grams.
Almond milk (Nutty Bruce as it's activated nuts and no nasty additives)
Coconut Milk (Ayam brand, purest one out there)
Yoghurt (Meredith sheep milk or Bondi yoghurt)
Choose a protein powder - 20-25grams
Goats milk protein powder
Collagen Protein (Bulletproof is my preference)
Peruvian Superfood blend, this is seriously YUMMY
Choose a fat - 20-40g
Nut butter (macadamia, ABC spread, hazelnut, pistachio, cashew, etc)
Egg yolk (never the white, that needs to always be cooked before eating)
Coconut oil 1 tsp
Choose a flavour:
Chocolate - 1 tpsp raw cacao powder
Vanilla - 1/4 tsp vanilla bean powder or essence
Cinnamon - 1/2 teaspoon cinnamon powder
Berries - 1/4 cup berries
Choose a sweetner (optional):
I also recommend adding Chicken livers once or twice a week.
Start with 10g and work your way up. A massive nutrient density boost and is high in Thiamin, Zinc, Copper and Manganese, Vitamin A, Vitamin C, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Iron, Phosphorus and Selenium. Great for immunity, fertility and all round health.
Make sure your livers are organic. Simply get a pack from your local butcher, put it in the freezer, and whenever you need it for a smoothie, slice it with a sharp knife while frozen and wack it straight into the smoothie jar before blitzing. You won't taste it at all with all the other ingredients.
Here's what I stick up on the wall so that I don't forget something: