Unsure about the best way to start your day? Use one of these simple breakfast strategies to start burning fat and building muscle, says New Body Plan creator Jon Lipsey
The go-to option
Most of my breakfasts while I was doing my New Body Plan fat-loss challenge were based around eggs. They’re packed with protein and other useful nutrients, they’re quick and easy to cook and they’re versatile, so you won’t get bored. If you’re making an omelette, do it with a couple of portions of veg such as mushrooms and onions. If you’re scrambling or poaching, serve the eggs with veg, such as spinach or tomato, on the side. I’d usually eat mine with an extra side of fruit, such as a banana or a bowl of berries.
Bonus tip: Later on in the plan, when I was trying to maximise fat loss, I dropped the fruit to slightly reduce my calorie consumption but retain a high protein intake.
The adventurous option
If I asked you to name a protein source that you might eat at breakfast, you’d probably say things like eggs, bacon, sausages and smoked salmon. You’d be less likely to say steak or white fish. The latter two options may be unconventional but, from a body composition point of view, they’re just as valid as traditional breakfast foods. In fact they’re probably superior to processed bangers and bacon. So, if you can get over the psychological hurdle of starting your day with a steak, go for it. The more breakfast options you have available to you, the less likely you are to get bored.
Bonus tip: If you’re cooking a portion of meat or fish for breakfast, make an extra one at the same time that you can put in a salad for lunch.
The easy option
If you’re used to starting your day with a bowl of porridge and can’t be bothered to try your hand at a cordon blue steak dish on a busy Wednesday morning, try adding a scoop of protein powder to your oats and hot milk. Just make the porridge, tip in the protein powder and give it a stir.
Bonus tip: If you’re really struggling for time, having a protein shake (with either milk or water) will be better from a body composition point of view than grabbing a pastry.
The on-the-go option
If you know that you’re not going to have time to make a proper breakfast then do yourself a favour and boil two or three eggs the night before and leave them in the fridge. That way you can grab them on your way out the door and you’ll avoid the temptation to go for an almond croissant from the cafe down the road.
Bonus tip: Have a piece of fruit and a small bag of nuts on standby so you can get a healthy hit of all three macronutrient (protein, carb and fat) groups in one easy meal.
The veggie option
If you’re a vegetarian, or you just don’t fancy eating a meal with meat, put about 200g of natural yogurt in a bowl, sprinkle 25g of chia seeds over the top and add a handful of berries. That will give you about 15g of protein, as well as a bunch of other useful nutrients.
Bonus tip: Sprinkle on some spices such as nutmeg or cinnamon for an added health and flavour kick.
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