Should I fast?
What will work for me?
What will stop me feeling sluggish?
What will work for my quick morning routine?
From my point of view, I think having breakfast is a great way to start your day. I know fasting has become a bit of a craze recently but it is simply a tool to try eat less.
Plot twist, you can still eat less and lose weight by still including a delicious breakfast that is going to set you up for the day.
Breakfast is, arguably, the most important meal of the day and what you eat in the morning can greatly impact your overall health, productivity, body & mood throughout the day. With the fast-paced lifestyle that many of us lead, it can be tempting to skip breakfast or opt for a quick, unhealthy option like McDonalds or Greggs. However, making the right breakfast choice can set the tone for a successful day.
So, what is the most optimum breakfast before work?
I work with all my clients to come up with breakfast meals that are easy to make but high in protein and essential fat, and not too many carbohydrates. In my opinion, this is the best breakdown you can go for.
Protein is an essential macronutrient that provides the building blocks for your muscles and helps to keep you feeling full and satisfied throughout the morning. You've just been asleep for 7-8 hours (I hope) and you probably haven't eaten for over 10 hours. Your body has used up most of your dietary protein to repair your body and for bodily processes. This means you're in a really low state of free protein, which can potentially mean your body will start to breakdown muscle to be able to get more protein if it needs it. If you want your busy to be in good shape and to feel your best then you need protein.
Some good options for a high-protein breakfast:
Scrambled eggs with spinach and feta cheese: Whisk together eggs and season with salt and pepper to taste. Scramble the eggs in a non-stick pan with some olive oil or nut butter and add spinach leaves to wilt towards the end of cooking. Top with crumbled feta cheese for flavor and extra protein.
Greek Yogurt Parfait with Berries and Nuts: Layer plain Greek yogurt, mixed berries, and chopped nuts (such as almonds) in a glass or bowl. Greek yogurt is a great source of protein, while the berries and nuts provide healthy fats and fiber to keep you feeling full.
Avocado and Egg Toast: Toast a slice of low-carb bread (such as almond flour or flaxseed bread) and top with mashed avocado and a fried or poached egg. The healthy fats in the avocado combined with the protein in the egg will help keep you full and satisfied until lunchtime.
As you can see, these meals contain what we call essential fats. The likes of avocados, nuts, olive oil, nut butter all contain essential fats that are necessary to get in your diet. They are going to make your body run smoothly and prevent diseases and can seriously improve cognitive function - which is vital if you're someone that is working to get ahead of life and want to earn more money and achieve more.
Carbohydrates are the body's main source of energy, so you still need to contain a bit of carbs but not an excessive amount. Have you ever felt sleepy and sluggish after eating lots of Mcdonalds, or rice, or pasta, or potato etc. Too many carbs is going to put your body into a state of 'rest & digest'. No wonder you're not performing at your best. A handful of complex carbohydrates, such as whole grains and fruit, are a better choice than simple carbohydrates, such as sugar and white flour, as they provide a slower, sustained release of energy.
This probably means nothing to you, but let me show you some easy things:
Oatmeal: This whole grain is rich in fibre and provides sustained energy.
Whole grain bread: Choose bread made from 100% whole wheat flour to add more fibre and complex carbohydrates to your breakfast.
Berries: Berries, like strawberries and blueberries, provide complex carbohydrates and fibre, as well as antioxidants and vitamins.
Chia seeds: These tiny seeds pack a big punch in terms of fiber, protein, and healthy fats, and can be added to yogurt or smoothies for an extra boost of energy in the morning.
In addition to macronutrients, it is also important to make sure that your breakfast contains a variety of vitamins, minerals, and antioxidants. These nutrients help to protect your body from damage, boost your immune system, and keep you feeling healthy and energised.
One way to make sure that your breakfast contains a variety of nutrients is to include a variety of different foods. A balanced breakfast might include a serving of whole grain toast, a serving of protein, and a serving of fruit. Another option could be a bowl of oatmeal with almond butter and fresh berries.
But let's be honest, it's massively important to consider the time factor when choosing a breakfast before work. Many people are short on time in the mornings, so it's essential to choose a breakfast that is quick and easy to prepare. Some good options for a quick and healthy breakfast include a smoothie, overnight oats, or a breakfast sandwich made with a whole grain English muffin and a fried egg.
These can literally take 5-7 minutes to take. If you don't even have this amount of time in your life then you're doing something wrong. Why rush to work and feel like shit every morning when you could set yourself up for success and feel much better every single day.
If I was to sum this up, I would say the most optimum breakfast before work is one that contains higher protein protein & healthy fats, lower amount of carbohydrates, and a variety of vitamins, minerals, and antioxidants. This type of breakfast will give you the energy and nutrients you need to start your day off right, keep you focused and productive, and help you to stay healthy and energised throughout the day. So, make sure to take the time to choose a healthy breakfast every day, and start your day off right with the most optimum breakfast before work.
Here's some options you could try:
Avocado and egg: Slice an avocado in half and remove the pit. Crack an egg into the cavity and bake in the oven until the egg is set. This breakfast provides healthy fats from the avocado and protein from the egg.
Greek yogurt with nuts and berries: Top a serving of Greek yogurt with a handful of mixed berries and a sprinkle of nuts for added protein and healthy fats.
Scrambled eggs with cheese and vegetables: Scramble eggs with your favorite vegetables and top with shredded cheese. This breakfast provides protein from the eggs and healthy fats from the cheese.
Salmon and cream cheese on a low-carb bagel: Toast a low-carb bagel and spread cream cheese on top. Add a slice of smoked salmon for added protein and healthy fats.
Here at Thrive, we help every client sort out their morning first. From hydration to food. We believe that how you start your day can seriously impact your performance and where you get to in life.
We developed our own nutrition app so our community and clients can see our suggested meals that we provide them so they can Thrive. The easy to follow recipes and full macronutrient breakdown makes it incredibly easy for clients to get in really good shape but to also feel amazing in themselves.
We offer a free trial so you can try it for yourself before committing to a payment which is less than £20 per month - mind blowing I know.
Keep Thriving and see you in the next blog,
Freddie Greswold
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